take your loved one have them stand on your quadriceps if you black out from pain or it hurts at all those tissues aren't normal if you apply pressure to any one of your tissues and it hurts you've discovered stiffness and sensitization in those tissues that tissue is dis normal my next guest founded his CrossFit gym over 10 years ago and a sense put in over a hundred and thirty thousand training hours under his belt he's a mobility expert whose blog got voted in the top ten Fitness blogs from outside magazine dr. Kelly Starrett thanks for coming on man do my pleasure so a little back story of how I how I got introduced to your work before we dive into this you ready for story time give it to me so I did my undergrad in kinesiology exercise science at a very small university and the professor who ran it was super intense like former British SAS I always do an original research and I was you know make you do pushups halfway through class every time so so good yeah it was great phenomenal but you don't say no to this guy and so he invited us over for a barbecue and you can't say no to him so we're over there for a barbecue and when a rating for everyone all the meat to get cooked I'm looking at his coffee table and he has one gigantic book on that coffee table and nothing else and it's Kelley's becoming a supple oh man well you know it's because it was so heavy he probably didn't train to lift and he put it there one time you know I don't know if he was married or not but either kept the women away appropriately or entice the women inappropriately or something but um you know it's pretty amazing you know you know as allegory that experiences we're seeing that we are crushed with data and information right now and I I would I don't mean this as a diss any disrespect to our Fitness brothers and sisters who are working on solving the problems of the human condition but there's a lot of noise out there and it is a very crowded space and I think sometimes it's it's easy to you start phone master or you follow a train of thought on and it's hard to integrate someone's ideas with all the other ideas right how do I make sense so if I if I see a coach coaching I try to really work hard on trying to understand what problems are trying to solve and say how does this fit in with the global schema for what I know it works you know yeah I know front squatting and running is not a gimmick right for what is about front squatting and running when we hear coaches say things like you know gymnastics makes great athletes I'm like why does gymnastics make great ass just because they're gymnasts right is there something about wearing you know being barefoot is that it you know yeah we should be at a asking the essential question what is it about the things that are working right and then second all of the best practices need to dovetail in together and you know Buckminster Fuller has this concept I said this before it's called mutually accommodating systems and so when someone says something it's important that I can reconcile that with my own personal experience which is vast and I'm not talk about me but me at all right all of us our movers have been coached and then it also has to conjoin with the other thinking in the sphere and so when we someone has an outlier red-herring some piece out there this makes sense we either have to reevaluate our current model or they need to reevaluate their model and in what's what we've really tried to do with our work is being able to give voice to some of the you know commonalities of things that we're saying you know these are the this is what we know about high level human performance and we should be able to spin that backwards and so I think we've seen being SL go crazy and be used in a lot of strange places because there we were really trying to give that voice to the patterns underlying the processes that we know work ok um so I guess to step back then you know drowning out the noise of so many voices out there Kelly how did you kind of settle in on on focusing in on mobility and mobility WOD and really having a passion for that you know first it's ingénue ask my wife you know she say you know people forget that you coach and like my number one passion and primary passion is actually coaching and I'm a decent coach I'm not saying I'm an Olympic lifting coach but I coach Olympic lifts like an Coach movement and I teach across you know cohorts in fact one of the things that has always driven our work and my thinking is that I have to be able to tell the story in a straight line from the child development of skills up to the Olympic athlete right from moms and dads down to injury I need to be able to see a coach gym all around that and some of my early influences you know I started teaching formerly complex skills I started teaching whitewater kayaking to adults when I was 14 that was my first like serious teaching job and then at 16 I was teaching scuba so I've been teaching my whole life and and been taught my whole life I've always had high level ski instructors high level kayak instructors right yeah you know in my racing so I was exposed to early lots and lots of coaching high level coaching became a teacher and then I was exposed to people like Mike Bergner who was an amazing Olympic lifting coach and he not only was a high-level Olympic lifting coach but he was able to teach young kids at high school so he was a master of getting freshmen to learn how to snatch and his thinking was so clear and so distilled that he could take a very complex concept and distill the constituent components down to a beginner so that he could lay the foundations all the way up to you know to the complex of the Olympics and actually program for Olympic athletes so I was a on the national slalom team in whitewater had a really bad injury decided to go to physio school discovered cross at the same time and those things really two trees that kind of grew together and you know the root of your question is how did I describe her mobility well you know I'm also have a clinical doctor in physical therapy sometimes people forget you know not just a bro science guy like I actually came through a formal you know formal education around this and I've seen this and seen the research and understand all that but at the bottom line I still have to solve the problems of the day and all of that formal movement science is important but it's also important to say how does now how do I teach air squatting two kids and two adults and then how do I advance that and what are the what are the commonalities of patterns and what we started to see was in the CrossFit language and we're not the only people who do this but we do it really well is to create a sort of codified movement language right and when you hear that the old maxim just is just thrown around it's like a punchline constantly very functional movement with that really is allegory for is are you expressing all the things that a human being should be able to do right and that is the formal language of human is is is in the gym right pistol rolling handstands push-up pull-ups well these are all different archetypes and shapes really create a root movement language in a very formal way so that we can go out and then be you know dynamic and in these strange positions and do all these things but we have to teach basics right that's why you know a lot of modern ballet dancers are really good because they came through a ballet tradition they had formal movement skills formal dance training before they became you know freestyle dance training right we see the same thing with a lot of our freestyle athletes so the best freestyle athletes will come out of a formal tradition and then go back right like Jeremy Jones snowboarder was a high-level racer very very technical snowboarder then started to transfer those skills out right and it makes you know otherwise we're just sort of we end up missing pieces so as we were seeing all of these
things happen through our gym we were noticing the patterns and we were seeing more patterns you you threw out there that we'd seen a lot of patterns a lot of athlete hours in our gym yeah but we started to be able to nail down hey what is about the positions and remember I was a physio and so I was seeing people for injuries in my physio practice I was trying to reconcile the language the very disparate language of physical therapy rehab which looks nothing like actually how we train athletes at all now it's starting to change but like you know there's no squatting it's scooting on a bench or doing sliding heels and you know we don't teach hip hinging we teach bridges and you know maybe some single leg balance work and I'm really trying to make sure I could I could reconcile what I was seeing and lo and behold we started to come up with a a more formal pattern of being able to assess things in real time before they were injuries right and then be able to fix them on the spot because the training session I just had done is a diagnostic tool and that has all wrapped itself up into this thing called mobility one uh so question then on mobility you know a lot of people listen in the show we've had CrossFitters on here to talk about CrossFit or functional movement or working out and I'd say probably 80% of the people at home right now are listening go to the gym regularly or do some kind of resistance training I guess why should they really focus on and pay attention to mobility why is it such a an important part of of what they're doing are they perfect already and when that's such a great idea right and a good question how about this so when we're talking to people about their fitness goals this is on the side of the bus from Precor ad just I saw like two days ago and said help Precor meet your fitness goals and I was like what the hell are your fitness goals like if you ask someone what's your fitness goal and they're like well you know be fit fitter dude be stronger right they really can't even nail it down and what the problem is is that we've sold Fitness seen to people that as long as you can do a lot of work it's all going to be okay and we saw that tradition in the strength world just get stronger well how stronger i need to be i don't know as long as you can squat I don't like 700 pounds probably strong enough but like is there a strong enough for a runner as they're strong enough for my mom is there strong enough should I be working on skill yeah Oh movement is a skill well what are the end ranges what are the benchmarks of that movement if I'm on a cable crossover a bicep curl machine I have no stinking idea what is full range of motion what is normal for the human being in fact the physical therapists can barely decide on the language of normal they're like what is normal normal ish its functional I'm like look functional means I can get off the toilet and do my bra it has nothing to do with can i express the physiology that I was born with you know and it it really gets me going because people say things like a posture doesn't matter and I'm like yeah there's no correlation between posture and pain but how posture and function that when you collapse and you practice breathing in a shitty pattern and you can't put your arms over your and you should be thinking red flag but if you're only goals are to just get by pain-free that's not a good enough goal for us we haven't assigned goal posts or bookmarks if you can't hold two dumbbells straight up on your head with your arms not bent and your thumbs backwards you have incomplete shoulder function and it's 1 or 0 yes or no like this you should be able to hold 250s over your head without bending your arms your arms are bent yeah right which tells me the straight amount yeah armpit is forward I should be able to hold something really heavy over my head with a little effort and what we're seeing is we haven't told people what full range of motion is and then when they impinge or have a rotator cuff tear or their shoulder hurt so they hernia and disk we're like yeah yeah that's just part of doing business and I'm telling you that sounds a lot like a Ponzi scheme to me yeah so what we're seeing is in our practice is that when we resolve movement restrictions and we improve people's range of motion to full right can you squat down with your feet together and heels on the ground yes or no that's full hip range of motion full ankle range of motion you don't have to believe in it you may not use it but that's full hip range of motion for ankle range of motion and the problem is we don't you know we what we're saying to people as long as you're at SoulCycle bleeding out your eyes you're fit what we need to do is establish some benchmarks which is exactly what our friends great cook has done and the functional movement screens least try to put some pin holes in what we should be able to do and see right otherwise we're just spending the genetics of the human being and when you wear out your knee we've got to surgery for that when you blow out a disc in your back we've got a surgery for that you know physical therapy gets paid when people are injured right and it's very very strange that the physio process is often highly disconnected from the strifing auditioning process or the bootcamp process and those things should be integrated fields on are becoming that we're seeing that the physio coach is starting to reach in and now the trainer and the athlete the person training is starting to have a better idea so mobility is do you know what you're supposed to do can't do you know the armpit is supposed to be forward to thymus will be back do you have the requisite biomechanics to do it and if you don't that's part of the training process it's not just about physiology it's not just about that I get more weight on the bar because those are tasks driven diagnostics and what we need to do is not then wait around for the car to explode you know which is what we're doing it's madness yeah but it's changing because people are smart yeah so we were learning about the functional movement screening in that class at the professor and he really julen and mobility and movement and I'm really thankful he did cuz this is this is green tea by the way I just want people thing I'm just drinking coffee all the time nice I got a I got some poo air tea and my gun mug Kelly ball don't mess with me man I'm not yeah it's intense so cool yeah so paleo so we were doing the functional movement screening and the whole concept was as cliche as it sounds and a truism you can't build a house on a weak foundation so would you try and build a multi-million dollar house without scoping out the land without you know doing all these tests on the ground work before you even build that up and it's just going to come crumbling down so what a lot of people are probably doing you know better than I do probably is they're they're not worried about their posture or their movements and they're just worried about the numbers on the bench or the numbers of their lifting or how much they weigh and they're building up up up with incorrect postures that eventually come back to hurt them well you know the problem is that you know from the other side the science doesn't support right which means that easy there's science we're using science wrong or we're not you know there's very little science that says this is how you should build a an athlete and teach them to snatch right those are those are teaching skills and what we need to do is apply logic and this thing called the long game you know the problem with a lot of the way we think is that we're caught in the short term know like you can be like Kelly you probably should take some fish oil why well I noticed that your omega-3s are a little low in your blood test test retest I can see in this
a tight loop right I may understand the genetics components to why I don't obsess right but ultimately you know I've got to take some omega-3s right and the the problem is as long as we don't clearly define what the end goal should be we're going to continue to define a will you know take some fish oil yes or no or well you know I ate fish last month what's the problem you know and and if we value the weight going up or our our body composition then that's what we're gonna work geared towards and the issue is that in the long game we you if I take fish oil today I may or not may not feel better today in fact I guarantee I took some fish oil this morning I feel the same right pick fish oil last night because I don't let me get threes or low I feel the same right but you know in nutrition and around performance that if I can get my omega-3s up and it's cardioprotective but the problem is most people do not experience the benefits of good behavior immediately right they just don't and we don't think in terms of scale or longevity because we're not why why our that way so you know what we see is that most of the injuries we have if they're not pathological or if they're not you know you know catastrophic in the making they're they're the result of what we call self-organized criticality that at some point the tissue fails or at some point you add enough speed to that open foot position when you jump and landed and your knees are coming in but it was okay when you squatted but something you're playing volleyball and you jump in line with your foot turned out your knee comes in carry ACL right and you and me aren't clever enough to connect the dots that I have practiced that pattern a million times I've always jumped my foot landed on the box of my foot turned out of my knee always comes in when I squat and it hasn't been the problem but they it's a problem and that's because the system is sufficiently complex that it's difficult to derive on best practices so what we do instead is say hey if your foot is straighter and your knee is outer did you lift more weight today yes okay so let's tie this around performance let's not make it about in prevention as you may or may not get injured but let's look at your breathing function how it turns out when you slouch or your stiff through your thoracic spine your next crane back affects your ability to enolate so your mechanical ventilation efficiency is compromised and guess what your vo2 down how do I know you just got smoked by this person in a better spinal position you know even though you're a better athlete and what we need to do is tie it into performance which is what we've always done we've always said this is a performance driven model and that we see that good patterning always yields better results you know that's that's called technique that's what we've been obsessed with as long as we've been humans and in this long as we can keep the short-term bang for the buck integrated with the long-term process I think we can lift heavy weights forever I don't know when you stop becoming a skilled athlete what you know at some point is you age you know you're not gonna in Ian's not gonna get as hot I guarantee not as fast you'll not be able to lift as much it just guarantee it right it's but at what point you become less skilled what point is you not become a better competitor what point can you not refine your nutrition and health what point did you not get to work on your positional competency and what we're seeing is we're just trying to tell the story of this consciousness change so that we can shift this into a conversation about skill not into a conversation of effort because everyone now I was working their butts off everyone yeah it sounds very preventative but almost sold in a way that is very real in the here and the now instead of like oh you should warm up and do your leg swings and deer ball-and-socket rotations before you squat so one day you don't get injured that's that seems kind of I'm impatient I don't necessarily want to do that you know it's kind of like the save 20% of everything you make now so one day you can retire well 3 percent of Americans save that much amount of money because we're very nearsighted so if I'm hearing you right what you're saying is that you incorporate the fish oils or the mobility exercises in the here and now so you actually perform better and you sell people on that performance of the here and the now instead of that distant day twenty years down the road when you may or may not get injured 100% and you know one of the things that we do a bad job of is sometimes showing where we've been and our we're first and foremost this is a call to anyone on the world always show your work always show your influences show like tell us where you came from like something I want to know who our influences who taught you right you know you didn't just come out of the womb like I can show you that like boy I spent a lot of time around Greg Glassman foundational my thinking mark repeat Oh vital to my thinking right the Olympic lifting of Martin you know Carl Paulie Brian Mackenzie John welborne I can show you this pedigree of coaches who are influential in my thinking right and and we want we want people to definitely you know be aware that you know you're coming from somewhere you're going somewhere if if we put the consciousness on the short game and the long game right because we've worked it out enough to make principals right then then we're going to go a long way it does matter that we keep the Diagnostics on you know it's not an accident that it's more difficult to assess someone's ankle positional quality and it's easier to say did they go faster or slower it's easier for me to track that right and what gets in so we to the extent it's our fault because we have not made a good case for how to measure it or how to assess it right so those things those things are happening I forgot where I was going with the crazy show your coach pedigree but you get the idea absolutely and so I'm curious now what are some of those things that you ask your athletes either at your CrossFit gym or people that you're working with or on your mobility WOD blog what are some of those things you add in to people so they do that prevent and prevent prevent a and and they can perform better what are some of those well and I just remember when I was saying I'll tie this all together is that no in our work we get to go behind the scenes of a lot of professional sports I mean like we work with a lot of elite athletes we have tons of world champion friends gold medalists we're always consulting with professional teams elite military branches universities like the number of high level folks trying to solve the same sets of problems going as fast as human beings can go right lifting as much as human beings can lift like these are our people and what we eventually see because we get to go back behind the scenes a lot is we get to see a lot of best practice right where we can start to infer hey we're seeing how this all relates are this music's come along we got a sound track nice sound check one second here it's very good CrossFit music there it is everyone's like no they turned it off there we go so um but you know where we're going is no we need to show people that these are our test cases this is what we're learning and our core model is test retest share and we really believe in the communitarianism model and it's it's it's difficult because of you can get very fatty and very bro science and pseudoscience see but as soon as you say it's measurable observable repeatable leads to other ideas right then and then suddenly it's less bro sciency isn't it I mean that's that's the core you know repeatability measurability you know is it heuristic in nature these are the cores of th
e scientific method and model just because there has been done science we start to develop best practices locally and that's how we're going to see the changes we just have to keep bringing in best practices across field so that we can you know matter otherwise the amount of money we spend on low back pain and knee surgeries it's it's insane and it seems to me that all the people who I see a lot of people who move like crap who have back pain when we improve their positioning their back pain goes away and they return to function that's gotta mean something right that's not just voodoo you know why because it's observable measurable and repeatable and if it's just one-off I mean placebo works in 30 to 40 percent of cases across disciplines right you know that's pretty powerful so but if I'm getting 90-day a hundred percent change and continually seeing the same results at some point I have to believe that's called logic and patterning you know and that's that's what we're seeing now in the world you know it turns out you know getting people off grain you know that was messing them up because we measure it and getting to eat more vegetables meats not a gimmick you know but the genetics on Kelly Starrett is that I can't eat Osetra much saturated fat as you can I'd love to but I just can't right how do I know because when I eat full full-blown paleo like my friends my cholesterol goes to the room my truck lights go through the roof like you know in that individual yeah individual that's why we say hey here's a practice pattern then let's tweak it to you right okay so let's talk to those 80% of people were talking about earlier you know listening to this going hard in the gym weightlifting and there may be here in this call and they're like hey Kelly I want to add in maybe two or three mobility exercises or best practices that aren't bro science what would you what are your go-to x' that people should be doing well how about this first and foremost is you know tell me about your sleep you know this is one of those funny questions we were like what and I'm like look but you're training like in the lead level athlete right now you're you know you're burning it down maybe once or twice a day and you're only sleep in six hours right it doesn't matter like at some point your sleep is knocking you're not going to catch up like you're gonna you're burning the candle so you're gonna have to have first principles in first are you sleeping enough yes or no you know do you have a down-regulation practice you have a breathing practice now we're really good at going from zero to 60 and we're really crafty going from 60 to zero tell me how you went down you know oh I drink paleo margaritas oh that's how you turn oh so you're self-medicating go to sleep or you use ambien or you use THC every single night to go to bed and I think what we need to understand is that the big principles the the the dams of blocks of performance are universal and we can talk about the micro but once we're in says this let's talk about tissue quality because that's assuming that you do get eight hours of sleep because you're killing it as an athlete right that you eat like a human being like a juror right and you know you've had you've had them let's define that six to eight fists of vegetables today yes or no one or zero right just because you ate no a bag of meat and you know and some emergency does not make you a good eater like that's really lazy acidic eating right Green supplement no just take this pill and eat the steak right I'm paleo so you know we'll get some of that dialed in right then we say hey let's just start low how do you know if a tissue is normal or not but I wouldn't cess whether your quads are normal not range of motion which range of motion which position in flexor and hip is in its extension probably an extension oh it's probably both is only lengthened if it's weird how do you think but your quads work when you flex your knees to your right so this is the problem so we need to tie those individual tissues ultimately to movement okay so I better have a movement practice that understands what is the benchmark okay the second piece we can do is just push on a tissue if you land on the cross ball or someone take your loved one have them stand on your quadriceps if you black out from pain or it hurts at all those tissues aren't normal how's that hmm like if you apply pressure to any one of your tissues and it hurts you've discovered stiffness and sensitization in those tissues that tissue is dis normal start there if it feels like beef jerky man and you know who your top I'm talking to the beef jerky athletes out there not painful but stiff I'm like what are we even talking about right like that tissue is stiff not painful so let's see if it's painful or if it's stiff it's not normal yeah if you lay on a foam roller which is literally a child's pool toy let's be totally honest that is very low level and it hurts your quads or the insertion jerkwads 90 band you have big problems if you stop breathing cuz it hurts so bad dude that's a red flag that your nervous system is firing itself up to try to protect you because that tissue is so sensitive so I can't roll out my tea ban it hurts too much on a foam roller what does that say is that it says that you're having probably yeah a Makita you're totally under massive stress which is you've gotten tight you have an adaptation air because you sit on your butt all day long in these mid-range positions and your tissues adapt to that or you move like crap when you squat and run and or you don't have full hip function those tissues have become adapted and stiff so the model is we can always improve the quality of the tissues but we also need to improve the quality of your movement practice which is not exercise right a movement practice can be exercised but I ask people you know is lecturing it and for med school and have all the doctors raise our hand I'm like how many of you guys have a movement practice everyone's hands go up but I'm like what is it guys like I'm a runner I'm like that's a sport not a movement practice and these persons like I'm a swimmer I'm like up that's another sport and they're like ah and this this girls like yoga I'm like movement practice good job huh may not you maybe not come super fit but that's a little bit practice because you're touching all the things that the humans supposed to do right you can pull up Thomas Myers and sudden you're like oh I understand yoga you can pull up Jeffery Maitland's in the you know the manual therapists and from physio physio Lam from Australian you're like oh I understand yoga pilates yoga practice CrossFit yoga practice strong first with Pavel you know movement practice and all of a sudden you are tying in you're starting to see if I'm not systemically addressing and improving my quality because it's a moving target right go ahead and have a baby don't sleep then fly to the east coast a couple times on business right run a marathon and tell me what happens to your tight ass hips I think they're gonna get tighter right and that's the point is that this is always a moving target and what I did today in my training as well how I'm assessing where I am as a human being this is why if I only ride my bike it's gonna be really difficult to understand what's going on right and this is why people get so confused well I'm curious then go back to the movement practice verse the fitness and sport what's that definition well you know Fitness a my fit enough to get on a bike and just pedal until my brains fall out you know like I train like my training regimen is I lift some heavy weights do a lot of bodyweight stuff I talked to my positions and I'm training for another big long open ocean
paddle race which is from Molokai to Oahu there's some paddlers out there listening and the mole of solo you're right and but so I spent a lot of time in this cardio respiratory bucket training these these capacities right and it would be easy if I defined fit as I hit my wattage goal at my coach assignment I fit well not if I'm missing I have incomplete shoulder range of motions so that when I paddle my shoulder comes forward and all of a sudden I'm in a compromised shoulder position right yeah but it's difficult in the complexity of the sport to see the benchmarks of the range of motion this is why we advocate for people having a formal gym practice because it's a way of quickly and easily making the invisible more visible how do we understand what we're seeing how can I tell you're missing interpretation you're swimming well every time you swing your kettlebells you'll push up the shoulder comes forward I can see it right right there and then I can fix it so what we need to do is make sure that your movement practice is expressing all the things the shoulders should do and if it can't you just found some way of getting better it may not mean you ever have pain but I can guarantee you are compensating around that incomplete range of motion hmm so someone listening and the question earlier where we're talking about two or three things they could maybe do to get more range of motion or something like that and but range of motion by itself without the motor control is like having a lot of you know money in the ATM and no card to access it right you you need to have a skill that's a movement is a skill you're not a piece of meat this is why doing yoga or just doing like a yin yoga yeah flopping a leg down and spending two hours and you know in in pigeon pose doesn't necessarily correlate the squatting does it you know that's this I'm just stretching a tissue out and I hope it magically connects back over here that's our problem with that yeah so you need both both okay and so with the crossfit practice under your big on that 130 hours of training under your belt ten years at your gym you put that under the functional movement yeah yes so we're saying is hey if we're going to define to move but we better didn't find what full range of motion to functional movement is right what is the full capacity of the shoulder in this position and when we do that then some of the positional quality is also encapsulated in the motion look if you and I are dead lifting and you don't stand up with a deadlift all the way are you counting that as a PR yeah no we're not what why not bar went up and I pulled it as far as I could well that's what we're doing with this ankle range of motion you know if you don't have blank arrange them are you moving the thing so we have some defined goals ish right if you do a dip and you don't extend your elbow is a dip right no your elbows stuck bent yeah a lot of people are so restricted missing so much in Turin they can't lock out the benchpress they can't lock out the dip they can't lock out the muscle but we count those is full range of motion and this is always going to be a compromise as long as we value you know exercise as a sport we are we kid around tongue-in-cheek because we work with so many amazing CrossFit athletes and we're such fans but pull-ups are not a sport right getting up and over a bar on the way doing something else is a sport but as long as we say the only thing that matters is your head going over the bar or your chest touching the bar and become agnostic about how you get there we lose track of why we're doing pull-ups in the first place which is teaching a stable shoulder off of a fixed object right and that's that's where it starts to get messy is that we don't know establish so we don't establish benchmarks so in gymnastics for example on the Rings if you touch the Rings the strap puts a deduction why because you touch the strap you're in a bad position right the only way to not turn touch the strap is to turn the shoulders into a stable position which also matches the mechanics and they've built the aesthetics into the movement and so you know until we start doing that stuff you know it's just going to be who can work the hardest thing and then we get confused because we're like hey am i competing which doesn't matter right push-ups are difficult to judge for competition isn't it right what's you know my head is back what's going on we have to have all this craziness or you know do we understand that we're using push-ups to become better at getting up off the ground I do soccer getting up off the ground as a kid or right in that that's the goal makes push-ups make me a better swimmer yeah um so going back to kind of functional movement in that theme and seeing sports and functional movement differently like the sports are based on functional sports are based on functional movement so it's not necessarily what I'm hearing what you do that one hour of the day in the gym or something like that but the other 23 hours you can't ignore those just because you're doing some sort of practice that's one hour and really good like going to the CrossFit class for one hour doesn't mean the other 23 are all fine and dandy and no you have a book coming out called desk-bound that kind of talks about the other 23 hours that it does you know one and what we're we've seen in our practice in our experience is that people are expecting to come into the gym and that that one hour practice covers everything and makes up you know if you let's let's just take this out of training percent and in in your movement and let's go back 400 years to win Musashi was a famous Japanese swordsman and wrote this book called book of the five ring so he says your combat stance is your everyday stance the way you stand is the way you fight like why would these be integrated why would I think this is the best position to jump and land and pick something up and yet I'm not in the gym so it doesn't matter how I pick up my backpack or this pillow or how I stand or walk right the reason we're doing that is either because we just hope we get or that we're actually training positions because they transfer into less loaded shapes the other thing is that you know the research is very clear that if you sit more than a couple hours a day you have big problems and if you sit you know six hours a day more you fall into a category called sedentary lifestyle and I guarantee you that most of the athletes listening are sitting more than six hours a day why does that matter really affects your physiology and it affects your tissues and your ability to get in his position so what we came up with was we saw that you know we were seeing mechanical biomechanical changes do I love the way you're holding that gun over the top all gangsta shoot look at all on that telling me that the calls don't mess with me that's right that's right and you know it's interesting is you picked it up in a more stable position and over the top is more stable right that is a more stable position than Group there it is if you get a hook grip on that trigger it's the best but you know what we saw was that a lot of people we were undoing a lot of the riggers that was being in you know put on the person because they were sitting in a desk all day long yeah right hey how come I you know I don't have overhead range of motion the press well you've been bent over this keyboard bird or maybe not maybe that's not it maybe you just came out of the womb bent and you'll never put your arms over your head call it good you know or hey when we would take that you know toxic position which isn't toxic momentarily because I should be able to do it but for sustained periods of time dude that's Wolf's law that is Daniel coils brain patterning the way we do one thing is the way we do everything practice makes
perfect no practice makes permanent so we seem to assign values to the skill acquisition but we don't think about being skilled movers day to day in our in our lives and somehow there's a complete dissociation you know like we try to simplify movement and so that we can get more highly reproducible performances so if I organize my spine and send an and in hip hinge and use my knees to adjust for position tension well that turns out to be the way that they're setting their world records and deadlifts but also turns out to be a way where I've prioritized the spine based on functional movement I've loaded the hips and hamstrings which is working a way of contraction from trunk to periphery and I'm using the need to tension that preloaded system and if I do the same thing every single time some poles don't feel good and some though they all feel good because I I have reduced the movement variability which seems to matter if I'm serving or golfing or right you know people have forgotten that you know there's a distinction and you know all of those things also if I stand correctly boy I reclaim my center of gravity over my feet right these are integrated concepts and so if I have to again for to discard some aspect of myself to get something else done that there is a there's a whole and you know people are you know people like there's no there's no published research about sitting technique I'm like because sitting is an aberration in the human physiology you're not designed to sit yeah right and what do you mean there's no research are you telling me that collapsing forward and sacrificing my diaphragm and causing pelvic floor dysfunction are not a problem it's a problem for mine my wife if she pees herself and she jump ropes right why is pelvic floor dysfunction a two billion dollar industry in America well I guarantee that it has to do with the fact that we sit around a ton right so the key here is that we want people to take therefore their formal movement practice into all other aspects of their life and that's what we've done with that sound is try to give people the the basic tools to the most mundane and banal movements and postures for the day so that when it does matter when I'm stressed when I'm fighting for my life when I'm snowboarding I won't default to the thing I have practiced tens of thousands of times in a bad position I'll default to the thing that I practiced the most huh so with desk-bound and kind of posture and everything we've been talking about of course incorporating sleep and nutrition and all that what are what are maybe some takeaways that the person at home right now I can walk away from and start trying out or incorporating in their life do you have maybe two or three of those that come to mind well you know we like to say one is need more non-exercise activity in your day right you're not moving enough so the physiology of the human is designed around movement your lymphatics work because your muscles contract and drive the lymphatic system out so if you're not if you're not moving then your lymphatic system is not working and you get congestion tissues and if you're congested then they get stiff etcetera etcetera so what we see is that people are maybe doing a heroic effort getting to the gym but they're not doing a good job of trying to move the rest rest the day no and that means when you have an option to sit or stand sit or stand don't sit right remove the optional sitting there's plenty of sitting in your life that's not optional you're gonna have to sit at the in the toilet you're gonna have to sit in the car you have to sit at the board meeting like there's some times you're going to be forced to sit the rest of it is a choice and standing is another form of move minutes right um I would say that I get your iPhone out of your bedroom I can sleep in a pitch-black room your phone is not allowed in the bedroom right we really treat sleep hygiene like it matters yeah I would absolutely think you know hey I would check out wim HOF wim HOF here so wim is the man yes his practices have transformed our life and would say take a look at what our friends at xpt life are doing that's Bryan McKenzie and Laird Hamilton and whim the application of some of those down-regulation things and then the last thing is start a soft tissue practice just start there grab a ball roll around ten minutes before you go to bed on the floor tell me what you find and what you're gonna find is a whole bunch of junky ass nasty tissue that has never been addressed huh okay Kelly is nice so uh but before I let you go real quick um what would be like what's your go-to roller or a piece of equipment that you don't leave the house without always in your gym bag do you have one a recommendation well there's a couple things that I always travel I always shop with the food philosophy and right and I travel with some kind of ball you know we have our own brands of those things but more important to the people is you know we've tried to show people that they can use whatever is lying around a lacrosse ball only cost about a buck get a lacrosse ball you know what go out go to the you know the grouse go to the Walgreens and get yourself a princess inflatable ball start rolling around on your gut on doesn't matter where you're going what you're doing get some work done our template is look you need 10 or 15 minutes a day of basic soft tissue maintenance we're working on positions you can break that up 10 minutes a day is easy everyone has 10 minutes a day five minutes we went to bed for stuffing in the morning you know it's like brushing your teeth you tell me - I'm time to brush your teeth yeah so uh you know I that's the bottom line you know if I had to travel one thing the supernovae you know is the thing they travel with on road fitness that supernovae is is the bomb okay Kelly my man you got a couple books out I know you have becoming a supple leopard which is the probably the the popular one out and about clearly my professor loved it and that's a good testimonial right there where do people go to find these Amazon the best place you can find that in Amazon there they have it unbarred almost - you know um on our youtube channel we have about 60 free videos to get you started and at mobility y comm we realized that people wanted a little bit more so we created kind of a perfect site one things I'm really proud about on my mobile you want calm and that's workout of the day mobility WOD is that we've been programming a daily mobility routine for people the last three and a half years and so if you don't if you don't want to thank you can log in and just follow the three-minute video will tell you what to do today will tell you what to do tomorrow and that's that simplifies the system because look sometimes and you know we're keeping an eye on the programming and sometimes you don't need you know you need to know what to fix when your knee hurts for the rest of time just tell me what to do and I love having a coach like you know Brian Mackenzie is my coach I log on you know to my Google spreadsheet and Brian's like today you'll be suffering tomorrow there's more suffering after that we're gonna do interval suffering repeats hey so that one that'll be then it's an easy day you know easy suffering and but it's so nice for me to just plug and play that that we understand that we we try to give people basic recipes yeah it's awesome because it can be really overwhelming you know my ability and functional movement and where the hell do I start well you know if you put a lacrosse ball anywhere in your body on a hard surface you you're like oh my God my whole body is alive you're like yes that's true so get a little bit done today you know we in you and you see this I want people to understand that they've already solved this problem you know when you start to eat clean you
9;re like you're horrified you know like you know there's gum in everything no there's you know you're like oh my god there's the wheat yeah it's like a conspiracy of omega sixes right and you know and soy lecithin I didn't know if that was now apparently I'm eating like a kilo of it a day and you know or you can just say hey let's just do what you can take let's how many vegetables did you eat no did you get a fist of protein with every meal you know like you're drinking water today you know like okay you are great add a pinch of sea salt to your water so the idea is let's begin with a practice and then once the practice has begun we can make the practice more sophisticated right now where we're putting the finishing touches on our online course we've made up companion courses to the book because a lot of people learn that way we have 74 videos films it's about 10 hours of video hundreds of questions about so that people can have a basic outline and template to understand the complexity and the underlying simplicity on their own movement practices mobility WOD comm seven alright Kelly hey you're welcome back anytime in this is an awesome show I really appreciate you taking the time inner ear piece oh my pleasure no everyone everyone is busy but not everyone is working part there's a big difference but no little nugget to leave people loved it thanks ed yeah have a good one Kelly appreciate it Kelly started everybody becoming a supple leopard you ready to get your mobility on mobility is still that one area if I'm radically honest I'd never do it's kind of like flossing everyone knows you're supposed to do it when you go into the dentist know how many times you floss and you kind of exaggerate three times a week four times a week when really it maybe it's two times a month that's mobility for me everyone I don't do mobility but I know the importance of it and this this call kind of reconfirmed how important it was because you know not to go on a tangent here but the effects of sitting and being sedentary on your health and your mood and your well-being everyone knows that ISM now that sitting is the new smoking it's been linked to all sorts of diseases and shorter life expectancy and depression and injuries higher risk in the gym so mobility is a way you can combat that instead of just trying to outrun it or go on long runs or whatever we try and do stand for eight hours a day sometimes I can be bad times it smells good anyway guys I cannot wait to redo this week's review on the iTunes page and if you want to be featured on this section go over to the iTunes page drop us a rating and a review takes three minutes and you get a shout out on the show here we go ah this one's from CAD lady I think that's how you pronounce your handle okay Clark you've bugged me enough and I'm finally writing a review I've listened to several different paleo podcasts and this one is by far the best and is one of the only two podcasts that I like enough to subscribe to Thank You Clark offers a lot of different topics with a large variety of gas and it's always fun entertaining to listen to I particularly enjoy how no matter the topic Clark finds a way to break out and give the audience practical way to add new food workout habit or daily lives they truly are hacks and they helped me keep my momentum thanks Clark keep those podcasts coming hey cab lady think you think thanks to you this shows and about me it's about bringing content out of guests for you at home and the fact that you took the time to write a review on that it means the world seriously does and you know I I appreciate your high praise in there but again the shows not about me it's about the guests about the information it's about you so really really means a lot alright guys if you want to be featured in that section head on over to iTunes drop us a rating in a review takes like three seconds and it helps our show a lot and let me give you a preview for what's coming up so we just had Kelly Starrett last week if you did not hear nerd Fitness call with Steve cam man that was a must listen to it was really you got a you gotta have a couple cups of coffee to be on that energy wavelength with us just be prepared and then Gretchen Rubin was the week before which was all about habit change and the four types of people there are in the world and how you might be as stubborn as your cat um okay so next week let me pull up my schedule here don't want to give anything away all right next week we have dr. Dan Kalish making his return I am so excited for that show maybe in my top five of 2016 so far you definitely definitely want to hit that show week after we got Josh Trent my main man coming on to talk about emotional intelligence technology make fun of my Fitbit that I just got just kidding we give you really cool practical steps on how to incorporate technology into your life and not be overwhelmed by it then we got a list of VD coming on to talk about women's issues women's code and fertility alternative methods of birth control calm perceptions pregnancy weight loss hormonal issues all about so for the ladies and I think that's on May 25th so that's all I'll give you month out month notice thank you so much for listening if you want to get a hold of me go to at Clarke dangerous on any social handle I'm all there that's Clark danger o us and paleohacks of course follow them on Instagram Facebook we're doing clips of these shows if you want the teasers be sure to like that Facebook page and then of course our archives are the best place to listen to previous shows all right that's it I love you guys I will see you next week .
Video Description:
For more Paleohacks Podcast episodes, make sure to check out http://blog.paleohacks.com/category/podcast/
How do you transform your body to capture all the stealth and suppleness of a leopard? Let Kelly Starrett, mobility expert, physical therapist, founder of MobilityWOD, and early CrossFit pioneer, guide you in building the best foundation possible.
In today’s talk Starrett, known for his book “Becoming a Supple Leopard,” breaks down best movement practices outside of your everyday exercise routine, why posture and everyday movement matters, and how you can train your body for lifelong athleticism. Learn how to separate fact from “bro-science” in the gym, how you can improve your mobility at home, and the one piece of equipment you should never leave home without. With time, you’ll develop a movement practice specially tailored to you.
2:30: “A very crowded space:” How to wade through the information explosion.
5:00: Coaching mobility: Starrett’s lifelong affair.
10:00: “We’ve sold fitness-ing to people:” How to hone your actual fitness goals.
14:00: Building a good foundation: The importance of posture.
19:00: How to remain a lifelong skilled athlete.
22:00: Test. Retest. Share: The mobility motto.
26:00: Best practices that aren’t bro-science.
29:30: What is a movement practice?
36:00: “Deskbound:” Why does everyday movement matter?
40:00: The surprising cause behind pelvic floor dysfunction.
41:30: What can you do to improve your movement at home?
43:30: The piece of equipment you should never leave the house without.
GET THE FULL SHOW NOTES: http://blog.paleohacks.com/bro-science/
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-KELLY STARRETT-
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-YOU MAY ALSO LIKE -
JOE CROSS
https://www.youtube.com/watch?v=JyvXadgjmAI
CLARK DANGER
https://www.youtube.com/watch?v=X6C8OKDipAg
DR. DOUG MCGUFF
https://www.youtube.com/watch?v=aa3twg6T_fs
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For more Paleohacks Podcast episodes, make sure to check out http://blog.paleohacks.com/category/podcast/
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