EPISODE · Nov 11, 2025 · 55 MIN
114: Katie St. Clair on Strength Vs. Athleticism: How to Move Better, Not Just Lift Heavier
from Broads: The Bold & Badass Fitness Podcast for Women · host Tara LaFerrara
Ever wonder why you can lift heavy but still feel stiff and clunky? Why your body feels disconnected even though you're strong on paper? In this episode of BROADS, I'm joined by Katie St. Clair, strength coach and founder of Empowered Performance, to talk about why strength and athleticism are not the same thing and how to train your body to move better, not just lift heavier. We also dive into the most common compensation patterns in women (hip hiking, low back arching), why breathing is the foundation of everything, and Katie's exact five-minute drill that creates more mobility than a 20-minute warmup. Katie St. Clair is a seasoned strength coach, educator, and entrepreneur with over 20 years of experience in the fitness industry. She is the founder of Empowered Performance, a program and academy designed to elevate coaching standards through biomechanics, anatomy, respiration, and creative thinking. We Also Discuss: (06:51) Why women lift heavy but don't feel athletic (09:25) The biggest mistake women make when trying to move like an athlete (10:22) What "ribs over hips" means and why it matters (11:20) The one movement pattern you should fix before adding weight (12:06) What's really going on when you're always sore or tight (16:19) The most common compensation patterns in women (and how to fix them) (23:46) How to rebuild trust in your body after childbirth or injury (36:24) How breathing and core control impact athletic performance (40:17) Katie's core pillars for building strength and athletic ability (55:29) How Katie navigated a male-dominated industry for 25 years Thank You to Our Sponsors: Timeline: Get you free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies to claim yours. Check out more from Broads: Website: https://www.broads.app/ Instagram: @broads.podcast @broads.app Find more from Katie St. Clair: Instagram: @katie.stclair.fitness Website: https://www.katiestclairfitness.com/empowered-performance-main
What this episode covers
Ever wonder why you can lift heavy but still feel stiff and clunky? Why your body feels disconnected even though you're strong on paper? In this episode of BROADS, I'm joined by Katie St. Clair, strength coach and founder of Empowered Performance, to talk about why strength and athleticism are not the same thing and how to train your body to move better, not just lift heavier. We also dive into the most common compensation patterns in women (hip hiking, low back arching), why breathing is the foundation of everything, and Katie's exact five-minute drill that creates more mobility than a 20-minute warmup. Katie St. Clair is a seasoned strength coach, educator, and entrepreneur with over 20 years of experience in the fitness industry. She is the founder of Empowered Performance, a program and academy designed to elevate coaching standards through biomechanics, anatomy, respiration, and creative thinking. We Also Discuss: (06:51) Why women lift heavy but don't feel athletic (09:25) The biggest mistake women make when trying to move like an athlete (10:22) What "ribs over hips" means and why it matters (11:20) The one movement pattern you should fix before adding weight (12:06) What's really going on when you're always sore or tight (16:19) The most common compensation patterns in women (and how to fix them) (23:46) How to rebuild trust in your body after childbirth or injury (36:24) How breathing and core control impact athletic performance (40:17) Katie's core pillars for building strength and athletic ability (55:29) How Katie navigated a male-dominated industry for 25 years Thank You to Our Sponsors: Timeline: Get you free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies to claim yours. Check out more from Broads: Website: https://www.broads.app/ Instagram: @broads.podcast @broads.app Find more from Katie St. Clair: Instagram: @katie.stclair.fitness Website: https://www.katiestclairfitness.com/empowered-performance-main
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114: Katie St. Clair on Strength Vs. Athleticism: How to Move Better, Not Just Lift Heavier
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