mind pump strength training

1739: How To Get Stronger In The Big 3 Lifts, Ways To Correct Knee Pain When Squatting, What To Do If Your Right & Left Side Don’t Match & More | Mind Pump

Check out the Mind Pump episode page.

Key Takeaways

  • The ideal program for your body is always individualized – if you purchase pre-written programs, run through the first time as written for a baseline then change based on your body and goals
  • Regularly practice lifts you want to improve at lighter weights to nail down technique – that will allow you to identify sticking points, correct, and eventually increase weight
  • The hips and ankles move in many planes of motion – the knee only moves in one – when it lacks stability, it shifts around and depends on ligaments to stabilize and causes pain and problems
  • “Tightness is your body’s way of trying to create stability where there isn’t any.” – Sal
  • It’s an old school chiropractor move to say that your left and right side aren’t the same length – get checked out by a physician to assess whether there’s truly a difference in limb length
  • Often what we think are significant imbalances or differences in lengths of limbs are just tightness in muscles
  • For in-season and offseason training, keep incorporating the adaptation you’re pursuing (e.g., keep doing cardio if training for a race)
  • In season, your goal is to manage stress on the body and avoid injury – not go for PRs and push training
  • Offseason is the time to push training and push performance
  • This can’t be stressed enough: be intentional about mobility work


Mind Pump consists of Sal Di Stefano (IG: @mindpumpsal), Adam Schafer (IG: @mindpumpadam), and Justin Andrews (IG: @mindpumpjustin)

The guys host a Q&A and answer listener questions about getting stronger in the big three lifts, how to correct knee pain when squatting, correcting imbalances in the body & more!

Getting Stronger In Big Three Lifts

  • Big three lifts: deadlift, squat, bench press
  • Don’t get trapped in routine – be ready to switch programming
  • Increase practice: treat it like a competition, increase volume & frequency to improve technique but be aware of fatigue and overreaching
  • Improving technique will allow you to identify sticking points & increase weight
  • If training for a competition, visualize the competition and go through what it will look like in your head – and practice the lifts in the order you will perform

Correcting Knee Pain When Squatting

  • “When it comes to knee pain, 9 out of 10 times it has to do with the ankles or the hips.” – Sal
  • Work on mobility: place special focus on ankle & hip mobility exercises and do two times every day
  • Mobility does not mean stretching – mobility exercises improve the range of motion and stability of the joint
  • If conventional squat hurts the knee: try split squat stance, Bulgarian squat
  • Try foam rolling IT band – that will start to pinpoint where the pain is originating and relieve pain
  • Check out this video

Imbalances In Left & Right Side

  • Often what we think are significant imbalances or differences in lengths of limbs is really just tightness in muscles
  • To avoid compensating effects across the body, do movements that are unilateral moving one arm and one leg
  • We tend to overcompensate to correct imbalances
  • Start with the weaker side and let that dictate how many reps you do on the stronger side

Triathlon Training In-Season Versus Off-Season

  • Offseason training: 2 days per week of resistance training + 1-2 days per week of cardio training + mobility on off days
  • In-season training: correctional exercise + prescribed triathlon training
MInd Pump : , , , ,
Notes By Maryann

More Notes on these topics

Top Insights and Tactics From

31 Best Podcasts of All Time

FREE when you join over 35,000 subscribers to the
Podcast Notes newsletter

No Thanks