Pain-Free Performance with Dr. John Rusin, Doug Larson Travis Mash & Dr. Mike Lane #831

Jan 16, 2026

Dr. John Rusin, a doctor of physical therapy and expert in Pain-Free Performance, joins Doug Larson, Travis Mash, and Dr. Mike Lane for a deep dive into individualized training. They discuss how biomechanics, such as femur length and hip structure, affect movement. Rusin champions goblet squats for their versatility, emphasizes training variability, and criticizes one-size-fits-all coaching models. He also shares insights on managing chronic pain in athletes and the vital role of non-mechanical factors like nutrition and hydration. Don't miss his take on overcoming burnout through his new book!

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INSIGHT

Individual Anatomy Trumps Cookie-Cutter Coaching

One-size-fits-all coaching fails because human anthropometry varies widely.
Assess anatomy like femur length and torso proportions before prescribing movement patterns.

ADVICE

Use Hip Quadrant To Find Squat Limits

Use the hip quadrant test to estimate structural squat depth and terminal hip range.
Let bony anatomy set the 'glass ceiling' for safe squat depth rather than forcing mobility.

ADVICE

Goblet Squat As Universal Tool

Cycle goblet squats into programming because they fit most body types and maximize ROM.
Use the goblet to train authentic squat pattern and improve mobility before heavier variants.

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In this episode of Barbell Shrugged, Doug Larson is joined by longtime co-host Travis Mash and new co-host Michael Lane as they welcome back John Rusin for his first appearance on the show in five years. The conversation opens with a candid transition moment for the podcast, acknowledging Anders Varner's departure and setting the stage for a new chapter of Barbell Shrugged. From there, the crew dives straight into Rusin's background in sports performance, physical therapy, and global coaching, including his work with elite athletes, Olympic committees, and thousands of coaches through his Pain-Free Performance system.

The heart of the episode centers on biomechanics, individual anatomy, and why "one-size-fits-all" coaching models fail athletes over the long term. Rusin breaks down how differences in femur length, hip structure, and torso proportions radically change how people should squat, hinge, and load movements. The group explores why goblet squats are one of the most universally joint-friendly tools, how assessment should guide exercise selection, and why chasing perfect technique without context often leads to chronic pain. The discussion also highlights the importance of strategic variability, offseason training, and removing aggravating patterns rather than blindly pushing through discomfort.

The episode closes with a deep look at Rusin's new book Pain-Free Performance, a multi-year project born out of burnout, injury, and a desire to preserve his system in a lasting format. Rusin explains who the book is for, coaches, athletes, and everyday people alike, and why long-term health, movement quality, and consistency ultimately drive performance and longevity. From youth sports specialization to elite training volume and survivorship bias, this episode delivers a grounded, experience-driven perspective on how to train hard, stay healthy, and perform at a high level for decades, not just a season.

Links:

Pain-Free Performance: Move Better, Train Smarter, and Build an Unbreakable Body Dr. John Rusin Website Dr. John Rusin on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram