Dean Somerset is a strength coach and the Medical & Rehabilitation coordinator at World Health in Edmonton, Alberta. He contributes to T-Nation and runs a well-regarded blog. He’s co-authored several DVD sets, including Muscles Imbalances Revealed for upper and lower body, as well as the Spinal Health and Core Training Seminar. He routinely lifts heavy, with a deadlift in the mid-400s, and his wife Lindsay is a triathlete who has qualified for world competition in Europe. He also has two dogs.
Dean recently released Post Rehab Essentials 2.0, a follow-up that takes the ideas from the first edition to a more practical, hands-on level. The author hasn’t finished all the videos yet, but what he’s seen so far is exciting and promises to raise the bar for the industry. The interviewer, TG, and Dean then share a candid conversation full of insights.
TG: You’re a hockey fan, but the Oilers didn’t make the playoffs this year. Are there any teams you’re still rooting for?
DS: I’m not much of a hockey player myself—actually, I didn’t learn to skate until recently—but I do watch the Oilers when they play. I’ve even had a chance to work with the team on exit testing this season, which was pretty cool. I’d love to see a Canadian team win so Montreal doesn’t have as much to cheer about; they were the last Canadian team to win the cup back in 1994.
TG: I loved the first Post Rehab Essentials and felt it helped me understand assessment and programming better. Why did you make a second, more practical version, and what’s new this time?
DS: I train people all day and keep up with research as much as I can. If something doesn’t hold up across many clients, I drop it; if it’s broadly effective, I keep using it. The first version was more theory-heavy; this one refines those ideas and focuses more on hands-on application. “Post rehab” means you’ve been cleared medically and are ready to start a guided workout program. For example, after a chiropractor treatment, you might go to the gym unsure what to do next; this program provides tools to move safely and effectively.
TG: Since this targets trainers and fitness enthusiasts, where do people often miss the mark in programming?
DS: Trainers often forget to coach. Instead of teaching people how to do an exercise correctly, they just show the move. The series brings coaching back to training—teaching how to fix poor spinal position, how to hinge at the hips, and how to stop shoulders from shrugging. Small coaching fixes can account for a large part of every program. Correct exercise should be corrective in nature.
TG: I agree completely. One big takeaway from PRE 2.0 is the idea of protective tension. People aren’t as tight as they think; they’re actually very unstable. Can you give a layperson’s summary of this phenomenon?
DS: Muscles are simple servants of the nervous system: if the brain tells them to contract, they do; if not, they won’t. If a muscle stays tight despite stretching or self-myofascial work, it’s usually trying to stabilize another area that’s not held firmly enough. For example, chronically tight hip flexors often accompany a relatively unstable spine and weak abs. The same pattern appears with tight posterior hips and weak lateral core stability.
Note: There’s a demonstration below that runs about eleven minutes and really clarifies this concept.
TG: Breathing and breathing patterns are hot topics right now. What are the main benefits people can gain from paying more attention to breathing?
DS: Core stability comes from the coordinated action of the pelvic floor, diaphragm, obliques, rectus abdominis, and multifidus (plus the quadratus lumborum). To brace the spine for heavy lifting, you need to tighten the core between these structures. At the same time, deep, full breaths—breathing through the whole lung rather than shallow chest breathing—help recovery after hard workouts. If breathing mechanics are off, it can affect the shoulders and back. Endurance athletes benefit most because breathing is essentially their fuel supply. I’ve seen breathing work improve squat depth and overall performance.
TG: And what does “core” mean to you?
DS: Core training is about making the core reactive—able to contract hard and brace the spine quickly, then relax at the right moment. Think of a baseball pitch: the windup isn’t about max core contraction, but at the release, the core must brace intensely and then release to allow a whip-like follow-through. People with back pain often can’t generate or release tension in the core effectively, which hurts stability during movement. Core work usually starts with bracing in a neutral spine, then maintaining that neutral position while you move or resist forces. Once that control is solid, you can progress to heavier lifts and dynamic moves.
The discussion wraps with the sense that Post Rehab Essentials 2.0 is a practical, game-changing resource for fitness professionals and curious learners alike. It’s on sale for a limited time, delivered in HD with immediate access after purchase. If you’re a trainer or someone who loves learning about the body and performance, this set is highly recommended.
