Christopher Hole
Christopher Hole Training is a Personal Training, Sport Massage & Education Business based in Bristol, UK. We deliver 1to1 Personal Training & Sports Massage Programmes, Health & Fitness Assessments, Practical Workshops & Online Education. All of our programmes use a use a tried and tested method of training that has been developed from years of research. This gives the people we work with long-standing results and the know how to maintain them.
Who is Christopher Hole?
I am a Specialist Personal Trainer, Sports Massage Therapist & Lecturer and been studying the health & fitness since 1999 with over 20,000hrs of teaching and training experience. I have been an exercise for lower back pain specialist since 2011 with expertise in fitness, rehab and core training.
Christopher Hole
Both deep and parallel squats build serious lower-body strength — but what actually makes them different?
In this video, we break down the key similarities and differences between squat depths using the latest research. Discover how each version impacts:
✅ Muscle activation (quads, glutes, adductors)
✅ Strength and power development
✅ Range of motion and mobility
✅ Training goals — athletic vs general fitness
By the end, you’ll know exactly which squat depth fits your training goals — and why the answer isn’t one-size-fits-all.
2 hours ago | [YT] | 1
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Christopher Hole
Is bending your spine dangerous — or misunderstood? In this episode, we break down the science behind spinal flexion and its role in low back injury. Drawing on research from Lehman (2019) and Coenen et al. (2013), we’ll explore how repeated or loaded flexion affects spinal tissues, why tissue creep and fatigue matter, and how smart training can reduce your risk. Learn when flexion becomes a problem — and when it’s a natural, safe part of movement.
3 days ago | [YT] | 5
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Christopher Hole
Rehabbing low back pain takes more than rest. In this video, learn the 5 essential components: managing posture, relieving muscle tightness, choosing the right exercises, building muscular endurance, and improving joint stability. Discover how to combine recovery with smart training to get lasting relief and build a stronger, more stable back.
1 week ago | [YT] | 1
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Christopher Hole
Exercise is essential for low back rehab—but without proper recovery, it can backfire. In this video, learn how to balance movement and rest, choose the right exercises, and use recovery strategies that support healing. Discover why smart training and intentional recovery are key to overcoming persistent low back pain.
1 week ago | [YT] | 3
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Christopher Hole
Joint stability is a foundational piece in overcoming low back pain. Without it, your spine and surrounding muscles can’t function efficiently or safely. This video breaks down what joint stability means, why it matters, and how to build it with targeted, effective movements to support long-term back health and resilience.
2 weeks ago | [YT] | 4
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Christopher Hole
Low back endurance is essential for effective rehabilitation. Unlike strength, endurance keeps your spine supported during daily activities, preventing fatigue and flare-ups. In this video, learn why endurance matters most in rehab, how it protects your back, and the best exercises to build lasting support for a pain-free recovery.
2 weeks ago | [YT] | 8
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Christopher Hole
Low back pain (LBP) remains one of the most prevalent musculoskeletal disorders, often linked to mechanical loading and repetitive spinal movements. The mechanisms underlying such injuries are multifactorial, involving the interplay of posture, load magnitude, and tissue response over time. Lehman (2019) highlights the debate surrounding spinal flexion in sport, noting that flexion alone may not be inherently harmful but becomes risky when combined with high loads or fatigue.
3 weeks ago | [YT] | 5
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Christopher Hole
Are you doing the McGill Big 3? Do you want them to reduce your pain? If they don't reduce pain, what do they do. In this month's blog you'll learn more about what they really do so you can get the most from them.
Click here to read more:
www.christopherholetraining.com/blog/understand-wh…
3 weeks ago | [YT] | 6
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Christopher Hole
Spinal extension — bending backward — is essential for strength and mobility, but excessive or repetitive extension can overload the facet joints, pars interarticularis, and posterior elements of the spine. In this episode, we explore how extension stress contributes to low back injuries, drawing on recent cases like spinous process impaction in young athletes (Fukuda et al., 2025). Learn how to recognise when extension is helpful versus harmful, and discover exercises that build control and resilience through your full range of motion.
3 weeks ago | [YT] | 2
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Christopher Hole
Is a deep squat better for muscle growth and mobility — or do parallel squats build more strength and explosive power? In this video, we break down the latest research from biomechanics and strength training studies to reveal:
✅ How squat depth affects muscle activation and hypertrophy
✅ The advantages and limitations of deep vs partial squats
✅ How to choose the right depth for your goals — from athletic performance to general fitness
Whether you’re a coach, athlete, or gym-goer, understanding squat depth can help you train smarter and avoid injury.
4 weeks ago | [YT] | 3
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