Pannell Performance Group

04/20/2026

A lot of “bad squats” aren’t about strength — they’re about position.

If your squat turns into a forward-falling grind (or you feel it more in your back than your legs), start here:

- Comfortable grip + tight upper back (elbows tucked, not flared)
- Controlled step out + stable stance before you descend
- Knees track over toes (no cave-in) while feet stay glued to the floor
- Keep your trunk from pitching forward as you go down

Then drive up through your heels to engage the hamstrings and glutes.

Message the page **“SQUAT”** and we’ll help you clean up your form based on your goals.

04/20/2026

Most people aren’t weak. They’re squatting inefficiently.

If your knees hurt, your back folds forward, or you never feel your glutes working, your squat mechanics need attention.

In this quick video, I break down squat form from a biomechanics + performance lens:
Knees track over toes (without collapsing)
Foot pressure and heel stability
Hip position and “hinge” integration inside the squat
Trunk control so you stay stacked

How to drive through the heels to get more glutes and hamstrings
When squat mechanics improve, force production improves. And when force production improves, performance follows.

Watch here: https://youtu.be/4fTO47rlocs

Comment “SQUAT” if you want my simple setup checklist.

Disclaimer: This content is for general education and is not medical advice. If you have pain, a recent injury, or symptoms like numbness, tingling, or worsening weakness, stop and get evaluated by a qualified healthcare professional.

4 likes, 3 comments. "Fix Your Squat Form (Stop Wasting Reps)"

04/16/2026

Ever feel like your ankle or knee is “stuck”… even when you stretch?

This is one of our favorite quick reset combos: tissue flossing + controlled motion.

The goal isn’t to “muscle through” tightness — it’s to help your body find smoother movement again.

If you’ve got:

- ankle stiffness
- nagging knee pain
- a squat that feels uneven
- tight calves/feet that never loosen up

Comment “FLOSS” and we’ll tell you if this is a good fit for what you’re dealing with (and what we’d do instead if it’s not).

04/15/2026

Most people *think* they’re doing a single-leg RDL, but they’re actually turning it into a squat or twisting through the hip.

In this reel I break down:

- The 3 cues that clean up your hinge
- The 2 most common mistakes that load the low back
- A simple regression and progression so anyone can train it safely

If you want stronger glutes, better balance, and fewer “mystery” aches during training, start here.

Message the page **“RDL”** and we’ll help you fit it into your program based on your goals.

04/13/2026

Most people don’t get hurt on the “big lift.”

They get hurt from the small form leaks they repeat for months.

If your bench press has ever left your shoulders cranky, your elbows barking, or your low back doing way too much… this one’s for you.

I just dropped a new YouTube video where I break down:

- how to set your feet and create real leg drive
- how to lock in your shoulder blades for a safer, stronger press
- how to control the lower and press with more power
- the most common mistakes I see (elbow flare + over-arching with the glutes popping up) and what they do to your joints

This isn’t about lifting “perfect.”

It’s about lifting in a way that keeps you training for the long run.

Watch it here: https://youtu.be/_y0ScewgSCM

If you want me to review your bench setup, comment “BENCH” and I’ll tell you what to look for.

In this video, we break down proper bench press form and highlight the most common mistakes that reduce power and increase injury risk. You’ll learn how to s...

04/10/2026

If your back tightens up when you squat/deadlift, you probably don’t need more random stretching.

We use a simple test → fix → retest approach so you know what’s driving it and what to do in the gym this week.

DM BACK for scheduling options (Tupelo). Open Tuesdays + Friday afternoons.

04/09/2026

Cervical traction in action.

Today’s session focused on reducing neck compression, improving joint space, and helping restore more natural movement through the cervical spine. This technique can be highly effective for clients dealing with stiffness, nerve-related symptoms, or postural strain from long hours sitting or working.

The goal isn’t just temporary relief—it’s to create space, calm the system, and set the foundation for better movement and long-term function.

Every treatment is intentional. Assess → Treat → Reinforce.

If your neck feels tight, compressed, or just not moving the way it should, it’s worth addressing before it turns into something bigger.

04/08/2026

If your single-leg RDL feels unstable or turns into a squat, you’re missing the point.

This contralateral kettlebell variation forces your body to stabilize, control rotation, and actually load the hamstrings and glutes the way they’re supposed to work.

Better balance. Better movement. Less compensation.

Add this into your program 2–3x/week and focus on control before load.

If you want structured training built around how your body moves, reach out or book a session.

04/06/2026

Most people don’t “just get aches” in their 50s and 60s because of age.

Joint pain usually builds over decades from small habits:

too much sitting, not enough movement variety, old injuries that never got fully addressed, and strength slowly dropping.

I sat down with Dr. Phill Carson to break down what actually drives joint pain as we age (and what to do about it before it turns into injections or surgery).

In this video we cover:

- Why joint pain often starts after 50
- The biggest posture + movement mistakes (especially prolonged sitting)
- Exercising vs training (and why it matters)
- How to tell if pain is coming from stiffness, weakness, or poor coordination
- What to prioritize in your 60s/70s: strength, mobility, balance
- Simple strategies to protect your joints and respect pain signals without getting weaker

If you’ve got a parent, spouse, or friend who “can’t do what they used to,” share this with them.

Watch here: https://youtu.be/Xp7Y2Y_DZbg

Work with me:

pannellperformance.com
Call/Text: 662-205-8171

Tupelo, MS

Disclaimer: This content is for educational purposes only and not medical advice. Always consult a qualified healthcare professional for diagnosis/treatment.

Most people don’t suddenly start hurting in their 50s or 60s because of age alone. Pain usually builds over decades of small habits—too much sitting, limited...

04/06/2026

Groin pain that keeps coming back isn’t random and it’s usually not just “tightness.”
Most athletes I work with have undertrained hip adductors, especially in lengthened positions where injuries actually occur.

In this video, I break down how to use the hip adduction machine the right way—with an eccentric focus to build real strength, improve pelvic control, and reduce strain risk.
If you’re dealing with:
• Recurring groin strains
• Hip instability
• Poor pelvic control (anterior tilt dominance)
• Pain with sprinting, cutting, or lateral movement

This is directly relevant.

You’ll learn:
• How to set up the machine for proper alignment
• How to control pelvic positioning (no compensation)
• How to load the adductors eccentrically
• Why lengthened-position strength is critical for injury prevention

This is a staple in high-level rehab and performance programming when the goal is durability not just symptom relief.

Link: https://youtu.be/5T4Fih1n6vk

If this helped, do two things:
Subscribe to the YouTube channel for more rehab + performance breakdowns
Share this with someone dealing with groin pain or hip issues

Presented by Pannell Performance Group.

Disclaimer:
This content is for educational purposes only and is not medical advice. Always consult a qualified professional before starting any exercise program. Perform at your own risk.

Groin pain, recurring groin strains, and hip instability are often caused by weak or under-trained hip adductors—especially in lengthened positions. In this ...

04/03/2026

If your shoulder, back, or knee hurts when you squat, press, or run—don’t guess.

In session we’ll test what’s driving it, apply 1–2 fixes, then re-test the movement the same day so you leave with a plan.

Want help? DM me the word that matches you:

SHOULDER / BACK / KNEE/PAIN

Pannell Performance • Tupelo

04/02/2026

New video breakdown is LIVE

A lot of youth pitchers can look like they have “good mechanics” at full speed, but when you slow things down and actually measure timing, sequencing, and force transfer, you sometimes see where unnecessary stress on the arm begins.

In this video, I analyze a 10-year-old travel baseball pitcher using slow motion, objective measurements, and age-appropriate biomechanical benchmarks. The goal isn’t to criticize mechanics—it’s to understand how the body is transferring force and where development should focus.

Inside the breakdown:
• How knee height, stride length, and hip lead influence timing
• Why some movements that look “wrong” can actually be protective in youth pitchers
• Where arm stress increases when trunk and lower-body contribution are limited
• Why professional mechanical benchmarks are often inappropriate for youth athletes
• How to identify development priorities without chasing velocity too early

This type of analysis helps:
• Parents who want to protect their child’s arm
• Pitching coaches working with youth players
• Strength and performance coaches supporting throwers
• Clinicians evaluating throwing mechanics and injury risk

This isn’t about perfect mechanics.

It’s about building durable pitchers with a long-term development plan.
Watch the full breakdown here:
https://youtu.be/hzEmZGYecM8

What looks like “good mechanics” in youth pitching can still place unnecessary stress on the arm if timing, sequencing, and force transfer are off.In this vi...