Pannell Performance Group

If your squat feels uneven…
If your back takes over on hinges…
If your shoulders won’t go overhead…

You don’t need more “motivation.” You need a reset.
Performance Reset (60 min): screen → correct → re-test → plan.

Book now: https://l.bttr.to/Pd4Xi

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

If this was useful: **visit the channel + subscribe** so you don’t miss the next “Test → Fix → Re-test” videos.

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

STOP STRETCHING. START TESTING.

If your back, hip, knee, or shoulder always feels “tight,” there’s usually a reason—and random stretching doesn’t fix the driver.

At Pannell Performance, we use a simple system: Test → Fix → Re-test so you know exactly what to do next.

Comment “RESET” and we’ll message you:
the 60-second self-test for your pain/tightness
the first 2 drills to start feeling change this week
Tupelo / North MS
New clients start with a Performance Reset (2 visits / $150)
Tag a friend who needs this and share it.

Arch collapsing under load = instability leak.
Knee cave + foot fatigue usually follows.
Short Foot Drill (test → fix → retest) in this video:
https://youtu.be/3foVcg2j9qY

Fix Your Arch Without Toe Curling (Short Foot Drill for Lifters) If your arch collapses when you squat, lunge, or deadlift, your foo...

SUMMER PERFORMANCE TRAINING (OT-LED)

Athletes: use summer to build the base that carries into the season.

This program is led by a cash-based Occupational Therapist and focuses on:
speed + acceleration fundamentals
strength + power (age-appropriate)
landing/cutting mechanics + coordination
mobility + recovery to stay durable
Limited spots • Tupelo, MS
DM “SUMMER” for details.

Note: I’m an OT This post is general education and not individualized medical advice. If you have pain or an injury, book an evaluation.

Getting up off the floor shouldn’t feel scaryor impossible.

If you have a parent, spouse, or loved one you worry about falling, please share this.
This is a follow‑along session where we:
Warm up (marching, ankle rocks, big reach + exhale)
Build strength (sit‑to‑stands + side steps)
Practice a 4‑level floor‑to‑stand progression so you can get down to the floor and back up smoothly and in control
(with chair options the whole way)

Watch here: https://youtu.be/7tB_ZCtueOQ

Safety notes:
If you feel sharp pain, dizziness, new numbness/tingling, or you feel unstable—pause and don’t progress. If you’ve got knee pain, use extra padding and talk with your clinician before kneeling work.

If this helped you (or someone you care about), drop a comment so more people see it—and share it to someone you want to stay safe and confident.

Disclaimer: General education, not medical advice.

Getting Off the Floor Shouldn’t Be a Near‑Death Experience (Follow Along) Getting up off the floor shouldn’t feel scary—or impossible.In th...

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...