Powerlifting Injury Rehab and Return to Competition

Watch Gaurang execute a 200kg squat at his first nationals. When he started with me, he had excruciating pain just bending over. We focused on the fundamentals of lifting and a proper rehab protocol, which paved the way for him to handle heavy weights safely and confidently.

This 190kg deadlift was a lesson in fatigue management for Gaurang at his first national meet. After coming back from a back injury, his strength was there, but competition fatigue was a new challenge. We use every meet, success or setback, as data to get better for the next one.

This is the starting point of a comeback. My athlete Atharva, who had a previous 4-plate squat, injured his lower back and was in pain. This video shows our initial work, focusing on controlled movement and rebuilding the squat pattern with a manageable load to strengthen his back.

Here is Atharva working on his deadlift technique post-injury. We reduced the load and stripped away ego lifting, focusing on strict form and building resiliency in his lower back. This foundational work is critical for long-term, pain-free strength.

Another angle of Atharva's squat rehab. We used specific accessory exercises and paid close attention to his form to ensure his lower back got stronger and the surrounding tissue was rebuilt. This is what smart, targeted training during rehab looks like.

This shows the progression in Atharva's deadlift. After his back injury, we had to re-teach the movement to take the strain off his back and use his legs more effectively. Every session was a step towards getting him competition-ready in just five weeks.

A one-on-one technique session with Atharva. Since time was critical before his competition, I personally took him through my rehab protocol. I teach my athletes the 'why' behind the movements so they can apply the principles in every session.

This is my athlete Khushi competing at the National Championship just days after a major ankle ligament tear. While doctors recommended a month of rest, we chose to adapt and overcome, a core principle of my coaching philosophy.

The initial diagnosis for Khushi's ankle. A physiotherapist called it a "gone case" for the upcoming competition. I don't believe in "gone cases". I believe in assessing the situation and finding a way to work around it.