The Barbell Physio

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The Barbell Physio Helping fitness athletes improve their strength, mobility, technique, & recovery TheBarbellPhysio.com

10/16/2026

More training isn’t the answer. Better training is.

Most of us don’t have three hours a day, a nap schedule, and a life built around recovery. We have jobs, families, and about an hour. That hour has to count.

Performance Daily gives you a solid general fitness base every day. Pair it with a Performance Plus accessory plan that targets your specific weaknesses. Build the engine, fix what’s holding you back, and keep progressing for years instead of weeks.

👇 Comment “TRIAL” and we’ll send you a free 30-day look at what this programming is all about.

This workout brief:
Every 2 min x 16 sets (32 min)
Odd Sets: Max Distance Row
Even Sets: Max Box Step-Ups (20”)

*Perform at max sustainable pace

Stimulus
This is a repeat-effort aerobic capacity workout. Every 2 minutes, you work for 1 minute and recover for 1 minute, so you can produce a high but sustainable output over and over.

The row challenges cyclical cardiovascular output. The step-ups shift the demand to local lower-body muscular endurance.

The goal is to find the fastest pace you can hold across all 16 sets, not to win the first few intervals.

10/14/2026

Most athletes stretch everything a little and wonder why their mobility never changes.

Here’s how I program mobility work:

Test first.
Check the muscles and joints tied to the movement that’s limited. No point stretching something that already moves well. Put your time into the areas that give you the fastest return.

Then open up the range of motion.

Finally, build strength and control in that new range.
Sometimes that means isolated strength work in the new range. Other times it means going straight into the movement you care about and loading it through your best range of motion.

That’s the combo in this video. Open it up, then own it.

Having range doesn’t mean you can use it. Getting strong and building control in that range is what makes it carry over to your lifts.

Not sure what to test? Our Ultimate Mobility Checklist has mobility tests for squats, pistols, overhead work and more, built around the movements you’re struggling with.

Comment “CHECKLIST” to get access.

10/12/2026

If your shoulders aren’t recovering with traditional external rotation focused rotator cuff work, train the opposite side of the cuff.

Subscap strains happen a lot in fitness athletes - especially when they have pain in horizontal pressing moves.

Video of Wounded Healer Strength and Rehab

10/09/2026

This is why we dislike the “sit back” cue in athletes performing the Olympic lifts. It gets overemphasized and puts these athletes in a poor position for their squat.

Comment “checklist” for our free mobility resource.

Video by Oleksiy TOROKHTIY 🇺🇦🇺🇸

10/07/2026

Here are four Jefferson Curl variations we use for spine mobility

Top Left: The standard Jefferson Curl builds spine flexion mobility, body awareness, and submax spine loading out of neutral.

Top Right: Reverse Jeffersons are great for spine mobility with less mental energy, since you don’t have to work as hard to flex segment by segment like you do in the standard Jefferson.

Bottom Left: Wall Jefferson Curls build control of spine motion by having you slowly peel your spine on and off a wall. We’ll often use this one before loading Jefferson Curls in athletes who struggle to move segment by segment.

Bottom Right: Band Jeffersons are great for activating the core muscles and reducing muscle guarding in painful backs that need lumbar flexion restored.

No, appropriately loaded Jefferson Curls aren’t dangerous, but always listen to your body and its response to any exercise to determine if it’s right for you!

Mobility work and correctives absolutely have their place.Some athletes need a bigger slice of that pie than others.But ...
10/05/2026

Mobility work and correctives absolutely have their place.

Some athletes need a bigger slice of that pie than others.

But when athletes ask me how long they should spend on mobility, my answer is usually:
“As little as possible, as much as necessary.”

✅ If your mobility is already solid, stop spending time stretching it.
❗ If it isn’t, do just enough to make progress, then put your time back into what moves the needle most: strength and energy system development.

The problem I see most is athletes spending 30+ minutes on generic mobility drills and low-level correctives that don’t touch their actual limitations. That time comes straight out of strength, conditioning, and recovery.

The fastest way to cut wasted mobility time is to pinpoint exactly which areas need attention and skip the ones that don’t.

💬 Comment “CHECKLIST” and I’ll send you our free resource to test WHERE you should be spending your mobility time, so every minute goes toward making faster progress.

09/30/2026

Gymnastics skills in functional fitness are hard enough, adding mobility restrictions on top of battling gravity makes them brutal.

Comment “checklist” for access to our free mobility resources!

More athletes are on TRT than ever. Most know the benefits. Far fewer know about this. 👇TRT accelerates muscle strength ...
06/01/2026

More athletes are on TRT than ever. Most know the benefits. Far fewer know about this. 👇

TRT accelerates muscle strength and size — but tendons adapt much more slowly than muscle tissue. And testosterone actually reduces collagen adaptation in tendons.

The result: your muscles outpace what your tendons can handle. That’s when patellar, Achilles, and rotator cuff tendinopathies start showing up — often right after a period of rapid strength gains.

Most athletes and providers blame overuse or technique. They never connect it to TRT.

If you’re on TRT and training hard, your tendons need more attention — not less. Swipe for what to do about it. 👉

All sports and fitness activities come with a risk of injury.The key? Find the type of fitness you enjoy most — and keep...
05/29/2026

All sports and fitness activities come with a risk of injury.

The key? Find the type of fitness you enjoy most — and keep getting after it.

Far too often we’re still 💩 on certain forms of fitness because we don’t like them and label them dangerous.

The data says otherwise.

And that argument misses the point entirely when so many people are doing nothing to move their health and fitness forward.

05/28/2026

Use the gym. Don’t leave the gym. — 🏋️

Injured? There’s still a squat variation for you.
These movements keep you loading the lower body, maintaining fitness, and staying sane — without making your injury worse.

Comment “LINKS” and I’ll DM you the full breakdown. 👇

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