How The Barbell Rehab Method Can Help You Keep Lifting With Pain and Mobility Limitations
- Wen Wang, PT, DPT
- Dec 1, 2023
- 2 min read
Learn how The Barbell Rehab Method can help you stay lifting in the gym
Having pain doesn't mean you have to stop lifting right away. The Barbell Rehab Method is a systematic framework to continue training with pain.
Squats, deadlifts, overhead press, bench press? We've got you covered.
What is the Barbell Rehab Method?
The Barbell Rehab Method is a certification designed for fitness and rehab professionals to coach and modify barbell lifts in the presence of pain and mobility limitations.
It involves a 4-Step Framework to Training with Pain:
Optimize Form and Programming
Change Modifiable Factors
Substitue in a Tolerable Exercise
Reintegrate and Rebuild
For Example: Using the Barbell Rehab Method on Pain During The Bench Press
If you're having pain with the barbell bench press, utilizing the framework may look something like this:
First, does adjusting form help? What about programming, which includes adjusting the frequency, volume, intensity, and tonnage?
If that's not enough, let's just the modifiable factors. For the bench press, this includes the grip width, the angle the arm is from the body, tempo, and range of motion.
If that doesn't work, substitute a more tolerable exercise which ideally will be one that's closest to being a barbell bench press. This can be barbell presses with restricted ranges like board press. If that doesn't work, then it could be dumbbell presses.
Eventually, barbell bench presses may be tolerable again which will require a starting at lower intensity.
Additionally, if there are any specific deficits contributing to the pain, these can be addressed at the same time. These may including strengthening the rotator cuff muscles and improving shoulder range of motion.
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