Pannell Performance Group

If your low back gets **tight during deadlifts, RDLs, hinges, squats, or carries**, it’s not always because your back is “weak.”

A lot of the time your **core isn’t resisting rotation well**, so your low back starts doing work your trunk should be handling.

In this video I’ll walk you through a simple **Test → Fix → Re-test**:

- **Quick test:** split-stance anti-rotation hold (see if your brace is actually solid)
- **Fix:** Pallof press done the right way (ribs stacked over pelvis)
- The **most common mistakes** that make it useless
- **Re-test your hinge** so you can feel the difference immediately

**Starter dosage (save this):**

- 3 rounds per side
- 8–12 slow reps
- 2 holds per side for 10–20 sec

You should feel: **obliques + deep core**, stronger brace, less low-back takeover.

Stop if you feel: sharp pain, symptoms down the leg, numbness/tingling, or symptoms that ramp up and stay worse.

Watch here: https://youtu.be/0cE65UPlVsk

If this helps, do it **before** your hinge/deadlift work and re-test your pattern after.

If you want help figuring out *why* your back takes over when you lift, reach out or book an eval.

📍 Pannell Performance Group — Tupelo, Mississippi

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Back Tight During Deadlifts? Fix This Core Mistake First If your low back gets tight during deadlifts, RDLs, hinges, squats,...

Cranky shoulder lately—especially reaching overhead?
Here’s a 10-minute follow-along I use all the time to clean up scapular mechanics by hitting the 2 muscles most people miss:
serratus anterior + lower trap (instead of letting upper traps/neck do everything).
In the routine you’ll do:
Wall reach + breath control (ribs/pelvis stacked)
Wall slide + rotation (serratus-driven upward rotation)
Serratus eccentric band drill (no upper trap takeover)
Prone “W”s + “Y”s (lower trap control)
Key cues:
Keep ribs down (don’t flare)
Keep pressure into the wall
You should not feel this mainly in your neck/upper traps
Don’t push into sharp or “sketchy” pain
Watch it here: https://youtu.be/l7b4tXRHxNM
📍Tupelo / North MS
If overhead work has been limiting training, sleep, or daily life and you want this personalized + progressed, new clients start with our 2‑visit Performance Reset ($150).
Comment “RESET” and we’ll message you the booking link.

Cranky Shoulder? Try This 10-Min Serratus + Lower Trap Routine If your shoulders have been feeling cranky lately, especially with overhead reaching, this **10-minute follow-along** is designed to help you improve **scapu...