Erector Muscle Activation: Bill Kazmaier's Fulcrum Trick

Squat University breaks down a fulcrum board exercise, picked up by Dr. Stuart McGill from strongman Bill Kazmaier, that targets the erector muscles standard lat exercises and even deadlifts miss. Because each spine segment has its own nerve, this technique can push a specific erector compartment toward 100% activation, versus the 60-70% seen from a deadlift or RDL.

Lower Trap Exercise to Fix Shoulder & Neck Pain

Dr. Aaron Horschig of Squat University shares a simple mid-back exercise that targets the lower trapezius, a muscle most lifters ignore in favor of the upper traps. Done correctly, it can help correct shoulder blade tipping linked to shoulder and neck pain, with an easy band progression for added resistance.

Why Strong Lifters Still Get Back Pain (Spine Test Guide)

Squat University breaks down a real case study on Carson, an incredibly strong weightlifter who developed back pain despite his strength. Step-by-step spine and hip testing revealed lumbar flexion intolerance, shear load instability, and left hip dysfunction — fixed with the McGill Big 3 routine and hip airplane exercises.

Sorensen Test: How Long Should You Hold It?

Squat University breaks down the Sorensen test, a decades-old assessment of low back muscular endurance performed on a GHD machine or Roman chair. According to the creator, research shows back endurance—not back strength—is the more protective factor against future low back pain, with 3 minutes cited as the benchmark for strong athletes.

Banded Lat Drill: The Best Deadlift Warm-Up Cue

Squat University breaks down a simple banded drill, learned from an elite powerlifter, that teaches lifters to feel lat engagement before pulling. Using a light band attached to a rig, you pull your hands back with elbows locked and shoulders down to recreate the exact tension needed at the start of every deadlift.

Weightlifter Back Pain: Hip Dysfunction, Not Spine Issue

Dr. Aaron Horschig of Squat University walks through his real examination of a weightlifter with back pain after heavy clean and jerks, showing how spine tests, the Sorensen test, and hip screens pointed to left hip dysfunction rather than a pure back injury, and how he fixed it through stability work instead of stretching.