Good Reps Physical Therapy

Good Reps Physical Therapy Good Reps Physical Therapy is on a mission to help YOU reach your goals.

We are here to help you live your fullest potential by providing you with the right tools for good movement and recovery.

09/03/2026

We're back with you know what....another episode of Hot Reps šŸ”„

Claire is up next...šŸ‘€

Rapid fire questions.
Zero time to think.
Lungs on fire.

Letā€™s settle a few debates while suffering šŸ˜‚

08/28/2026

Physical therapists spend all day analyzing movementā€¦ so naturally, we had to put ours to the test. šŸ˜‚

The challenge: jump EXACTLY when Whitney hits the drop. šŸŽ¶

Some of us understood the assignment. Some of us might need a few more reps. šŸ‘€

Claire or Lisa? Who took the šŸ† home!

08/26/2026

When performing ballistic kettlebell movements, efficiency starts with how you hold the bell. I recommend either a pronated grip or a barbell-style grip. The pronated grip reinforces the cue ā€œthumbs to bum,ā€ helping you keep the kettlebellā€™s arc tight so the power from your hinge transfers directly into the bell. The barbell grip tends to feel most natural, especially for athletes who already train with barbells.

The grip I donā€™t recommend is the neutral grip, as it places the elbow in a position prone to hyperextension. Repeated hyperextension can lead to irritation or pain over timeā€”something you want to avoid in high-volume ballistic work.

08/22/2026

If you have a hard time getting into a deep squat because your hips feel tight, the landmine curtsy lunge is for you as itā€™ll help you create space in the back and side of your hips thatā€™s needed during a squat.

08/20/2026

How hard you need to brace is task and environment dependent and is more like a dial than an on and off switch.

If youā€™re walking around, doing the dishes, or picking up something light from the floor, then that dial can be kept quite low. There is no need to bear down when picking up a water bottle from the floor. If youā€™re a powerlifter and need to be rigid in order to lift as much weight as possible, there is a lot of value in turning that bracing dial down when the task does not require that level of intent.

If youā€™re always maximally bracing , youā€™ll be stiff and unprepared when youā€™re forced to bend or twist.

08/18/2026

If your gym does not have a GHD machine, but you're still trying to hit some lumbar capacity work, try this roman chair alternative!

08/16/2026

Warm take: We need to give the stiff legged deadlift more love when teaching or learning how to hip hinge compared to the commonly prescribed romanian deadlift.

Since you are starting from the floor (bottom up) vs. top down like in an RDL, you already build tension in your posterior chain before adding any external load. This can feel like a safer entry point for people with lower back pain as we can make sure we feel engagement in your larger hip muscles before adding external load to the system.

There are a few different variations you can try. For someone not as flexible, you can have them perform it off blocks. For someone with adequate mobility, try performing it from a deficit. For a unilateral focus, you can do a kickstand version.

08/14/2026

Have you ever wondered why your old running injury starts to return as the summerā€™s heat increases? Dehydration may be the reason your feeling more pain or your runs are feeling harder. šŸ„µ

The body is made up of ~60% water and just a 2-3% loss of body weight in sweat during exercise can begin to compromise health and reduce performance šŸ’¦

Dehydration leads to:
-increased muscle fatigue šŸ’ŖšŸ¾
-decreased muscle, tendon and ligament elasticity increasing risk of strains, tears or cramping šŸ©¼
-increased cardiovascular strain making the work of running feel more challenging ā¤ļøā€šŸ©¹

šŸ”„If you are recovering from injury and continuing to run staying hydrated is key to helping reduce symptoms and keep you running through the summer heat! šŸ”„

**If you are having continued difficulties with maintaining proper hydration status seek further assistance from a registered dietician.

08/12/2026

Having a bulging disc or disc degeneration doesn't mean as much as you think.

When you take a look at the studies, a ton of people have these positive findings, but no pain. In fact, almost everyone will inevitably have them by the age of 80.

More often than not, people end up getting imaging when they don't need it. They find out they have something called ""degenerative"" or ""bulging"" disk and get freaked out.

What people don't know is that it's super common, even in people who don't have pain.

So if it's super common and inevitable with age when should you worry?

Here are 4 Red flags šŸš©

1) your pain is constant and getting worse

2) you can't control your bowel or bladder

3) you have loss of sensation in your private areas

4) you have numbness or weakness in your arms and legs

And if you don't have any of those...

Stay as active as possible, eat well, sleep, de-stress, and you should be good to go.

Reference: Brinjikji et al. American Journal of Neuroradiology 2015

08/10/2026

While ā€œevery rep should look the sameā€ may not be bad general advice to encourage good form and exercise proficiency, it does not apply to all situations. While you should have the strength, control, and technical skill to execute ā€œgood formā€ at sub maximal volumes and loads, it is normal, and even advantageous, for form to change under maximal volume or load. So consider your goals, use your judgement, and donā€™t be afraid of movement variability. šŸ’Ŗ

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