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FirstPublishedin2013byVictoryBeltPublishingInc.

Copyright©2013KellyStarrettandGlenCordoza

Allrightsreserved

Nopartofthispublicationmaybereproducedordistributedinanyformorbyanymeans,electronicormechanical,orstoredinadatabaseorretrievalsystem,withoutpriorwrittenpermissionfromthepublisher.

ISBN13:978-1-936608-15-7

Thisbookisforeducationalpurposes.Thepublisherandauthorsofthisinstructionalbookarenotresponsibleinanymannerwhatsoeverforanyadverseeffectsarisingdirectlyorindirectlyasaresultoftheinformationprovidedinthisbook.Ifnotpracticedsafelyandwithcaution,workingoutcanbedangeroustoyouandtoothers.Itisimportanttoconsultwithaprofessionalfitnessinstructorbeforebeginningtraining.Itisalsoveryimportanttoconsultwithaphysicianpriortotrainingduetotheintenseandstrenuousnatureofthetechniquesinthisbook.

RRD03-13

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TABLEOFCONTENTS

ACKNOWLEDGMENTS

INTRODUCTIONANewHuman-PerformanceEpochHowtoUseThisBook

CHAPTER1THEMOVEMENTANDMOBILITYSYSTEMIt’sAboutPerformanceTheGymIsYourLabYouAreanAmazing,Adaptable,HealingMachineYouCannotMakeBasicAdaptationErrors

CHAPTER2MIDLINESTABILIZATIONANDORGANIZATIONThreeReasonsforBracingYourSpineTheBracingSequenceTheTwo-HandRuleBraced-NeutralStandingPositionBraced-NeutralSittingPositionAbdominalTensionBreathingMechanics

CHAPTER3ONE-JOINTRULEBracedSpinalExtensionandFlexionGlobalSpinalExtensionandFlexion

CHAPTER4LAWSOFTORQUETheTwoLawsofTorqueTorqueTests

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Shoulder-StabilityTorqueTestsHip-StabilityTorqueTests

CHAPTER5MOVEMENTHIERARCHYSkillProgressionsandMovementComplexityCategory1MovementsCategory2MovementsCategory3MovementsUpright-TorsoDemands

CATEGORY1MOVEMENTSAirSquatBoxSquatBackSquatFrontSquatOverheadSquatDeadliftPushupRing-PushupBenchPressFloorPressDipRingDipStrict-PressHandstandPushupPull-UpChin-UpCATEGORY2MOVEMENTSWallBallPush-PressJumpingandLandingKettlebellSwing

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One-ArmSwingRowingKippingPull-UpSnatchBalanceProgressionCATEGORY3MOVEMENTSBurpeeTurkishGetupCleanPowerCleanHangCleanPush-JerkSnatchMuscle-Up

CHAPTER6THETUNNELIdentifyingtheProblem

CHAPTER7THESYSTEMSAMovement-BasedApproachTheMobilitySystems

JointMechanicsSlidingSurfaceMuscleDynamics

MobilizationMethodsPressureWaveContractandRelaxBandedFlossingSmashandFlossPaper-clipping(Oscillation)VoodooFlossing(Compression)FlexionGapping

UpstreamandDownstreamApproach

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ProgrammingforMobilityRulesofMobilityMobilityTools

AREA1:THORACICSPINE(UPPERBACK,NECK,SCAPULA)AREA2:POSTERIORSHOULDER(LAT,POSTERIORDELTOID)AREA3:ANTERIORSHOULDER(PEC,ANTERIORDELTOID)AREA4:DOWNSTREAMARM(TRICEPS,ELBOWS,FOREARM,WRIST)AREA5:TRUNK(PSOAS,LOWBACK,OBLIQUE)AREA6:POSTERIORHIGHCHAIN(GLUTES,HIPCAPSULE)AREA7:ANTERIORHIGHCHAIN(HIPFLEXOR,QUADRICEPS)AREA8:MEDIALCHAIN(ADDUCTOR)AREA9:POSTERIORCHAIN(HAMSTRING)AREA10:KNEEAREA11:MEDIALANDANTERIORSHINAREA12:CALFAREA13:ANKLEANDPLANTARSURFACE

GLOSSARY

ABOUTTHEAUTHORS

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Thisbookisultimatelydedicatedtomydaughters,GeorgiaandCaroline.

Thisbookisyourprimer.Goburntheworldtothegroundandbuildabetterone.Yoursecretmermaidnameswillalwaysbesafe

withme.

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ACKNOWLEDGMENTS

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Alittleovertwoyearsago,IsentbackmysignedcopyofthepublishingcontractforthisbookandrealizeditwastimetowrestlewhatIhadinmyheadontotheprintedpage.Iknewthatwouldn’tbeawalkinthepark,butwhatIreallydreaded,eventhen,wasthedayI’dhavetositdownandbegintheimpossibletaskoftryingtothankallofthepeopletowhomIoweadebtofgratitude.Thatdayhascome.

Onethingthatmanypeopledon’tknowaboutmeisthatIhaveastrangelyaccuratememoryforinterpersonalinteractionandevents.ThismeansthatIcanrecallmostofthefeelings,lessons,andexperiencesthathavecometoshapethethinkingbehindBecomingaSuppleLeopard:TheUltimateGuidetoResolvingPain,PreventingInjury,andOptimizingAthleticPerformance.Apparently,I’mnotalone.IrememberreadingastoryaboutwhatthegreatAmericandiscusthrowerAlOertersaidinhisacceptancespeechashewasbeinginductedintotheTrackandFieldHallofFame.Ifmemoryservesmeright,Mr.Oertersaid,essentially,thateverycoachandtrainingpartnerhe’deverhadshouldhavebeenonthestageacceptingtheawardwithhim.Hemadeitclearthathecouldneverhaveachievedhisextraordinarycareerwithoutthetensofthousandsofmostlypedestrianhoursheandhiscoachesandtrainingpartnershadspenttogether,pushingandrefiningtheirtraining.Ifeelthesamewayaboutthisbook.Certainlyitdrawsonmypersonalexperience,includingmyownathleticsuccessandfailure.Butit’salsothesynthesisofthousandsofconversationsandasmany,ifnotmore,hoursspentlearningwithandfromothersintraining,competition,coaching,andgraduateschool.Tryingtowhittledownallthatexperienceandgiveproperandadequatethanksisalittleoverwhelming.

Ioftensaythatwearenotthefirstpeopletohavetakenarealandthoughtfulcrackatsolvingtheproblemsthatattendhumanmovementandperformance.Thedifferenceis,Ihavehadthebenefitoflivinginthisage.Technology,incombinationwithamodern,classical,doctoralleveleducationinphysiotherapy,hasequippedmetocreatewhatIbelieveis

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afresh,new,andintegratedmodelforunderstandingandinterpretingtheworkofthethousandsofbrilliantphysiosandcoacheswhocamebeforemeandwhoworkaroundme.IhadtheforesightandgoodlucktoopenoneofthefirstfiftyCrossFitgymswithmywife,Juliet.Ithassinceprovidedmewithtensofthousandsofpracticalhoursinhumanmovementpatternrecognition—somethingIcouldneverhaveachievedevenadecadeago.(Ursul,wehaveworm-signthelikesofwhichevengodhasneverseen…)1IrememberreadingtheseminaltextbookMaitland’sPeripheralManipulationwhenIwasinthesecondyearofmydoctoralprogramandhavingmymindblown:Someonehadconceivedofanideabasedonhisstudyandclinicalpracticeandintegratedthatideaintoacohesiveandcogentmodel.Now,nearlytwoyearsintotheprocessofwritingthisbook,IcanseethemomentIfeltlikeIhadsomethingtosay,asortof“concept”inflectionpoint.Ihopethisbookmakesasignificantcontributiontotheincrediblebodiesofworkalreadyoutthere—andthosetocome.

Ishouldbefrank.Whileit’seasytosaywithcertaintythatIcanrecallthinkingIshouldwritethisbook,itwouldnever—andImeannever—havehappenedwithouttheconfluenceoftwospecificeventsandtwoveryspecialpeople.ThefirstoftheseeventsistheregulartrainercoursethatIteachforCrossFit.Severaltimesamonth,Igettostandinfrontoffiftyorsoextraordinarycoachesandathletesfromaroundtheworld,eachwithadifferentbackgroundandstory.Thesecoachesandathletesarefierceintheirpassionsandbrilliantintheircapacitytoseekoutandintegratebettermovementpracticesintotheirowntraining.TheyarearuthlesslyexperiencedandinquisitivemobandeverydaythatIhavethepleasureofteachingthemisabitofatrialbyfire.Thereisnoplacetohide.EveryideaIteachmustwithstandclinicalvalidationandmustbebuiltonobservable,measurable,andrepeatableexperience.Ifnot,Iwillbetorntopiecesbywilddogs.Whatthethousandsofattendeesdon’trealize,ofcourse,isthattheyarepartofmyown,large-scaleexperiment.Ineverwouldhavebeenreadytoopenmythinkingto

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thelargerworldwithouttheirtacitsupportoverthislasthalfdecade.EventtwoistheMobilityProject.Inthefallof2010,Imadea

foolhardycommitmenttofilmavideoaboutposition,mobility,andhumanmechanicseverydayforayear.Idon’tknowthelasttimeyoutriedtoperformapubliccreativeactfor365daysinarow,butyouhavetogetreallycompetent,quickly.Withnearly1.5millionuniqueusersonthesite,therealtimefeedbackisunmatched.Thereisnoplacetohideoncamerasoyou’dbetterbesureinyourthinkinglesttheInternetdestroyyouandexposeyouforafraud.

Thatsaid,thisbookwouldneverhavehappenedwithoutthepatienceandfriendshipofGlenCordoza.Forthelasteighteenmonths,Glenforcedmetoorganizeandclarifymythinking.Hepressedmeruthlesslytoexplainandsimplifythecomplexprocessesofmypracticeandcoaching.Itwouldhavetakenmeanother,oh,tenyearstosolidifymythoughtswithouthisconstantquestioningandunshakeablefaithinme.IactuallybelievedthatIcouldpullthisbookoffbymyselfatonepoint.ThenIrealizedIdidn’tevenownacamerathatwasn’tattachedtomyphone.SureIhadsomeideasabouthumanmovementandperformance,butIsureashelldidn’tknowhowtowriteabookaboutit.Wheresomepeoplehaveaweekendorgoonvacation,IworkedonthebookwithGlen.Hehasbecomeaconfidant,brother,fellowrevolutionary,brothertomywife,anduncletomychildren.IshuddertothinkhowmuchGlenhasbeenexposedtomybrain.I’mnotsurehewilleverrecoverandIknowI’llneverbeabletorepayhimhiseffortorfriendship.

Andthenthere’sJstar.AsI’vecometofindout,writinganybookisanactofwillandofhope.It’slikeplantingbulbsinthefall,hopingthatyou’llbearoundinthespringtoseethembloom.Duringthelong,dark,wetwinter,it’sreally,reallydifficulttorememberthatyouactuallyplantedthebulbsandthattheyactuallymightbloomintosomethingbeautiful.FromthefirsttimeIturnedourhome’sbackofficeintoascenefromthemovieABeautifulMind,mywifeJulietdidn’tflinch.Aftera

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weekbalancingalife,thegym,myworktravel,andourchildren,JulietwouldstoicallypickuptheadditionalslackthatfelltoherwhenIwas“workingonthebook.”Thespineofthisbookshouldreallyjustread“Starretts.”Ifyouarereadingthis,besuretoremembertoemailmywifeyourthanks.Trustme,inamillionways,Icouldnothavewrittenasinglewordwithouthersteadfaststewardship,cheerleading,counsel,keeneye,andhardwork.I’dstillbesleepinginatruckandsellingKayakssomewhereinColoradoifJuliethadn’thadthefaithtoplantafewbulbsforthespring.Thefirstflowersofthisbookareforher.

Thereareafewreallyimportantcoacheswhoinfluencedme.IwouldberemissifIdidnotmentionMikeBurgenerandMarkRippetoe.Theyspentagreatdealoftimewithahungryyoungkidseekingtounderstandwhattheyalreadyknew.CoachRiponceansweredthephonewhenIcalledhisgymandtalkedtomeforthirtyminutesabouthowhethoughttheadductorsworkedinsquatting.Tothisday,thisblowsmymindandIalwaysthinkofhiskindnesstowardmewhenayoungcoachcomestomewantingadviceorguidance.CoachBismysensei.HehasshownmethatIneedtobeabletocoacheveryone,andthatmythinkinghastoworkforeveryone,fromchildrentoOlympians.Thankyouboth.

GregGlassmanandtheincrediblepeoplebehindthescenesatCrossFithavecreated,supported,andnurturedliterallythousandsofcoaches.Iamproudtocallmyselfoneofthese.Gregcreatedatemplatethatwasbroadandcompleteenoughtoleaveroomformyownthinkinganddiscovery.Iwillneverbeabletorepayhim,hisfaithinme,orhisincrediblegenerosity.HechallengedmetovalidatewhatIthoughttobetrueinthehard,coldlightofobservable,measurable,andrepeatablehumanfunction.Ihaveoftensaidit,butfindingCrossFitandGreg’searlywritingwaslikediscoveringtheunifiedfieldtheoryofhumanperformance.IhadthegoodfortunetotrainattheoriginalCrossFitSantaCruzwhenGregwasstillcoachingeveryday.Hiscounsel—thatthemostimportantresearchIcoulddowasrightthereinfrontofme,in

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theathletesandcoachesIwasworkingwith—continuestoservemewell.Greg’sworkhasforeverchangedmylifeandthelivesofmyfamily.Histhinkingisatthecoreofthisbook.

Thanksalsogoto:ThecoachesofSFCF:Tonya,Ty,Roop,Connie,Maggie,Kelsi,

Diane,Sean,John,Tuller,Bmack,Erin,Kristin,Courtney,Nate,Boz,Kimmie,Patrick,Debbie,andCarl.Iwouldbenothingwithoutyouguys.POD.

TomandLisaWiscombe.Theywerevitalintheproductionandoverallcoolnessofthiswork.I’mprettysuretheyinventedthecomputationalleopard.Theirbrillianceinspiresme.

JanetandEd.Frommakingtheinvisiblevisible,tolaggingindicators,yourloveandsupportmakeitpossibleforthisfamilytowork.Thankyou.

TJMurphy:Anycreativeprojectofthisscaleislikeamiracleofemergence,serendipity,andmachine-likeprecision.Frankly,Ican’timaginepullingthisoffwithoutyourhumor,advocacy,andkeenbrain.It’slikeabutterflyflappeditswingssomewhereandIendedupwithyouonmyteam.

CarlPaoli,BrianMacKenzie,JohnWelbourn,JillMiller,MarkBellandJesseBurdick.EverygoodcoachIknowhasafewclosefriendswhocancallbullshit,opendoors,andmakethejourneyworthitforeachother.Thearchetypeofthemonk-coach—someoneworkingthingsoutbythemselvesinisolation—istotalcrap.Iamsurroundedbysomeofthebestthinkersandcoachesontheplanet.Don’tworry,guys:I’llhappilysmashyourquadsforlife.Thanksforhavingmyback.

MomandDon.IknewthatIdidn’twanttokayakforever.SorryIdidn’tsharethatpartoftheplanwithyourightaway.Youwereright;gradschoolwasagoodchoice.Knowingyouguysareinmycornerislikehavingaformidablesecretweapon.

KellyStarrett

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INTRODUCTION

Oftenthesedays,Ifindmyselfcrammedintoanairplaneseatonmywayacrossthecountrytoworkwithathletes,coaches,professionalsportsteams,CrossFitgyms,corporations,andelitemilitaryforces.InevitablyIendupmakingsmalltalkwiththepoorsoulimprisonednexttome.SoonenoughIgetthequestion:“Whatdoyoudoforwork?”

Dozensofanswersrunthroughmyhead.“Imakethebestathletesintheworldbetter.”“Iworkwiththegovernmenttoimproveourmilitary’sforce

protectionandforceresiliency.”“Iworkwithathletesandcoachestohelpthemunderstandand

resolvecommonandpreventablelossesoftorque,force,wattage,andoutput.”

“I’mtryingtochangetheworld’smovement-basedeconomyfromsubsistencetension-huntingtosustainable,high-yieldtorquefarming.”

“I’mfomentingrevolution.I’mtryingtoempowerpeopletolivemoreintegrated,pain-free,self-actualizedlives.”

No,Idon’tmentionanythingaboutfarmingtorqueorself-actualization,whichI’llspendplentyoftimeoninthepagestocome.Ikeepitsimple.“I’mateacher,”Isay.

Typicallyeyesglazeover,andtheconversationsputterstoahalt.Butonceinawhile,myseatmateiscuriousenoughtoasktheobviousfollow-up—“Whatdoyouteach?”—unawareofthedepthsofmyobsessionwithhumanmovementandperformance,buthesoonfindsout.

WhatIteach—andwhatyouwilllearninthisbook—isamulti-function,extraordinarilyeffectivemovementandmobilitysystem.Learn,practice,andapplyitandyouwillunderstandhowtomovecorrectlyin

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allsituations.AndImeanall.Itwillserveyouatrestandwhenyouareexecutingademandingphysicalfeat—say,inthemidstofanOlympiccompetition,orinastrenuouscombatorrescueoperation.

Thisisastrength-and-conditioningsystemthatisalsodiagnosticinnature:Itcanhelpyou—oryourcoach—detectmovementandpositioningerrorsevenasitimprovesyourperformanceandbringsyoutothetopofyourgame.Mysystemgivesyouthetoolstodissolvethephysicalrestrictionsthatpreventyoufromfullyactualizingyourpotential.Withenoughpractice,youcandevelopyourselftothepointatwhichyourfullphysicalcapabilitieswillbeavailabletoyouinstantaneously.Youwilldevelopthemotor-controlandrange-of-motiontodoanythingatanytime.

Youcouldultimatelybecomethehumanequivalentofasuppleleopard,alwayspoisedandreadyforaction.

Youmightask,“Whatdoesitmeantobecomeasuppleleopard?”It’sagoodquestion,onethatwarrantsanexplanation.

I’velongbeenfascinatedwiththeideaofaleopard:powerful,fast,adaptable,stealthy…badass.

WhenIwasfourteenIwatchedthemovieGallipoliwithmydad.It’sabouttwoAustraliansprinterswhogoofftofightinTurkeyduringWorldWarI.There’samemorablesceneatthebeginningwhereArchy,arisingtrackstar,isbeingtrainedbyhisuncleJack.Thepeptalkgoeslikethis:

Jack:Whatareyourlegs?Archy:Springs.SteelSprings.Jack:Whataretheygoingtodo?Archy:Hurlmedownthetrack.Jack:Howfastcanyourun?Archy:Asfastasaleopard.Jack:Howfastareyougoingtorun?Archy:Asfastasaleopard!

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Jack:Thenlet’sseeyoudoit!

Forwhateverreason,the“fastasaleopard”mantrastuckwithme.Butitwasn’tuntilaNavySEALbuddyofminesaid,“Youknow,Kelly,aleopardneverstretches,”thatthisnotionofbecomingasuppleleoparddriftedintomyconsciousness.

Ofcoursealeoparddoesn’tstretch!Aleopardhasfullphysicalcapacityavailableatalltimes.Itcanattackanddefendwithfullpoweratanymoment.Unlikehumans,itdoesn’tneedtoprepformovement.Itdoesn’tneedtoactivateitsglutes;itdoesn’thavetofoam-roll;itdoesn’thavetoraiseitscoretemperature—it’sjustready.

Obviously,wedonotsharethesamephysicalplayingfieldwithleopards.Wehavetowarm-upforstrenuousactivitiesandpracticeandingraingoodmovementpatterning.Butthatdoesn’tmeanwecan’tbeworkingtowardthegoalofhavingfullphysicalcapabilitiesavailabletousinstantaneously,orhavingthemotor-controlandtherange-of-motiontoperformanyphysicalfeatatanytime.Leopardsdon’thavetoworkatbeingsupple;theynaturallyare.Butpeoplearebrutallytightandmissingkeyrangesofmotionthatpreventthemfrommovingaspliantlyandpowerfullyasaleopard.

Metaphoricallyspeaking,ifyouwanttobecomeasuppleleopard,youneedtounderstandhowtomovecorrectlyineverysituation.Youalsoneedthetoolstodealwithstiffandadaptivelyshorttissuesthatrestrictrange-of-motion.ThisisthebasisofmyMovementandMobilitySystem.

ANewHuman-PerformanceEpochIswhatIteachradicallynew?Yes,andthenagain,no.Iseemyselfasoneofthelatestinalonglineofteachersconcerned

withorganizingandoptimizingmovementtomaximizephysicalperformance—consistentlyandwithoutinjury.

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Certainly,humanbeingshaveexploredthisforeons.Infact,I’veseenathousand-year-oldimageonacointhatshowsamansittinginfulllotus—aposturethatcreatesmorestabilityforthespinalsystem.Morerecently,somethreehundredandfiftyyearsago,afamousJapaneseswordsman,MiyamotoMusashi,wroteabouttheimportanceofkeepingyourbellyfirmandyourkneesandfeetinagoodposition:“Makeyourcombatstanceyoureverydaystance.”ItisstrangeyetperfectadvicefromMusashi’sfamoustext,TheBookofFiveRings.

What’sexcitingaboutbeingalivetodayisthatwe’reinthemidstofahuman-performanceepoch.Physicalmasteryisnotlimitedtothefew.AsIseeit,weareexperiencingaquantumleapinthequality,reproducibility,andubiquityofabsolutehumanphysicalpotential.Infact,ifweimaginethepeakexpressionofhumanpotentialtobesomekindofgoldenratio,thenthecurrentgenerationofcoaches,athletes,andthinkershaveachievedtheequivalentofaFibonaccijumpatlightspeed.

It’scrazy.Imean,evenmymotherisgluten-freeandcasuallybragsaboutherlatestdeadliftpersonalrecord.

What’sgoingon?What’ssodifferentaboutthetimeinwhichwelive?

What’sdifferentisthatwe’veseenaconvergenceoffactorscreateanewgoldenageinhumanphysicalperformance.Fourkeyfactorsareresponsible.

First,theadventoftheInternetandmodernmediahasenabledthesharingofideasglobally.Isolatedpocketsofembodiedknowledgearemoreeasilytransferredandshared.Tenyearsago,findinganOlympic-liftingcoachrequiredbloodhound-likedeterminationorluck.Mostlikelyboth.Nowthecleanandsnatch—thetwocoreOlympic-liftingmovements—arewidespreadpractices.

Second,forthefirsttimeinthemoderntrainingera,thereisanunparalleledcross-disciplineexchangeamongtrainingpracticesandtheoriesofhumanmovement.Forexample,ourgym,SanFranciscoCrossFit,isaninterdisciplinarymeltingpot:physiotherapistshangout

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withelitepowerlifters,Olympic-liftingmedaliststalktochampiongymnasts,andballetdancerstrainwitheliteendurancecoaches.Thisphenomenonisthestrength-and-conditioningequivalentofthegreatsystemstheoristBuckminsterFuller’sconceptofmutualaccommodation:thatcorrectlyorganized,functionallysoundsystemsareneverinopposition.Theymutuallysupportoneanother.

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Everyonesharesthesamebasicdesignandbodystructure.People’sshouldersallworkthesameway:theprinciplesthatgovernastableshoulderpositionwhilevaultingingymnasticsarethesameinthebenchpress;howyouorganizeyourshoulderstositinlotusposturewhilemeditatingisthesamewayyouorganizethemwhenworkingatyourcomputer.It’sjustthatthesamesetofproblemshavebeensolvedfromradicallydifferentanglesandapproaches.Untilnow.

Third,weappeartobelivingatatimewhenthereisgrowinginterestinthebody.Whilethistopicprobablymeritsitsownbook,therecanbenodoubtthattheaccessibilityofonlineandmobiletoolsthatmakeitpossibletomeasureourbehavior—aswellasourlifestyle,nutrition,andexercisehabits—hasshiftedtheresponsibilityforkeepingourbodiesinthebestshapepossiblebackwhereitbelongs:ontheindividual.

Eliteandrecreationalathletesalikecantrackandmeasurenearlyanyaspectoftheirperformanceandbiologywithlittleeffortandcost.

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Wanttoknowhowthatafternooncoffeeaffectsyoursleepquality?Noproblem.Wanttofractionateyourcholesterolandfindoutifyouareeatingtoomuchbacon?Noproblem(althoughI’mprettysurethatit’simpossibletoeattoomuchbacon).Whetherpeoplearetrackingtheirownbloodchemistryordailysteptotals,ortryingtogettotherootoftheirownkneepain,therehasbeenanenormousshiftinconsciousness,leadingtoagreatersenseofself-control.Eating,sleeping,andmovingcorrectlyarenotgimmicksorfads.Thedamhasburstandthepersonalbiologicalrevolutionishere.

It’sabravenewworld.Wedon’thavetowaitdecadesorenduremultiplekneesurgeriesandheartattackstofindoutthatwe’rerunningpoorly,eatingpoorly,sleepingpoorly,andtrainingpoorly.PeterDrucker—world-renownedmanagementconsultant,educator,andauthor—wasright,“Whatgetsmeasured,getsmanaged.”

Thefourthfactorcontributingtothisgoldenageistheevolutionofstrength-and-conditioning.Peoplehavebeenliftingheavyweights,movingquickly,andworkingveryhardtorealeffectforsometime.Thedifferencenowisthatagoodstrength-and-conditioningprogramhasalloftheelementsofhumanmovementcovered.Thatis,anintelligentlystructuredstrength-and-conditioningprogramgivestheathletefullrange-of-motioninhisjoints,limbs,andtissues;themotor-controltoexpressthoseranges;andtheabilitytodosounderactualphysicalload,metabolicdemand,cardio-respiratorydemand,speed,andstress.Couplethiscompletephysicalparadigm(theCrossFitmodelholdsthatpeopleshouldlookandtrainlikeOlympic-lifting-sprinter-gymnasts,forexample)withthenumberofpeoplenowusingacommonlanguageofmovementsandmovementparadigms,andyouhavethelargest-scalemodelexperimentinhumanmovementinthehistoryoftheworld.

Let’sputthisinperspective.Inthesevenyearsourgym,SanFranciscoCrossFit,hasbeenopen,weestimatethatwe’vefacilitatednearlyseventythousandathletetrainingsessions.Thesheervolumeofpatternrecognitionthisiscapableofgeneratingisstaggeringandcould

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takeaclinicianoracoachalifetimetoaccumulate.Nowmultiplythisbythousandsoflocations,acrosshundredsofsportsplatforms,andsuddenlyasimplestrength-and-conditioningsystemalsobecomestheworld’smostpotentdiagnostictoolwithunmatchedtestandretestcapabilities.Thisaccumulatedwisdomiswhathasgivenrisetomysystem.Thegymissuddenlythelaboratory.

Weareabletoeliminatecorrelatesforhumanmovementandperformanceandreplacethemwithactualhumanmovement.Youdon’thavetodemonstrateanactivestraight-legraise(acommonphysical-therapisttoolforassessinghamstringrange-of-motion);youjustneedtodemonstratethatyoucanpicksomethingupoffthegroundwhilekeepingyourspineorganizedandflat(inotherwords,adeadlift).Thisishowyoubringitdowntothebareessentials.

Realizewhatahugeshiftinthinkingthisis.Ourpreviousmodelofstrength-and-conditioningwaspredicatedon

thefactthatifyouwerejuststrongerandfitter,you’dbeabetterathleteandbetteratyourchosensport.Clearly,that’snottrue.Infact,anteriorcruciateligament(ACL)injuryratesinchildrencontinuetoincrease.Runninginjuryratesareestimatedtobeashighas70percentinsomestudies.Andthereinliestheproblem.

Inthepast,ithasbeendifficulttounderstandthenuancesofpoortechniqueandbiomechanicsasexpressedbyathletes.Anecdotally,basketballisthemostdangeroussportamiddle-agedmancanplay.Whydomiddle-agedguyssoreadilyteartheirAchillesplayingpickupB-ball?Becauseit’shardtoseetheunderlyingpoormovementpatternswhilethey’replaying.They’rechangingshapes,transitioningfromonepositiontoanotherathighspeeds.

Topreventtheseinjuries,weneedatooltomaketheinvisiblevisible.Weneedtobringathletesintothelab(i.e.,thegym)toassesstheirmovementpatternsbeforethecatastropheoccurs—anACLtear,herniateddisk,ortornrotatorcuff.Inaddition,weneedamodelthatallowsustoidentifytheproblem,beitmotor-controlorbiomechanicalin

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origin.Byconsistentlyandsystematicallyexposingathletestotherigorsof

full-rangemovementsandoptimalhumanmotor-control,we’reabletoquicklyidentifyforceleaks,torquedumps,badtechnique,motorinefficiency,poorlyintegratedmovementpatterns;holesinstrength,speed,andmetabolicconditioning;andrestrictionsinmobility.Bestofall,thetoolweusetodetectandpreventinjuryisthesametoolneededtoimproveanathlete’sperformance.Themiddle-aged“toremyheelcord”syndromeisalotlesslikelytohappenifanathlete’sankleisregularlyexposedtofullrangesofmotioninmovementslikepistolsoroverheadsquats(seehere).

Butthere’sevenmoretoitthanthat.Thiscompleteandmodernstrength-and-conditioningsystemhasnotonlybecomethemostcompletewaytosystematicallytestandretestathleticperformance,andtodiagnosemovementinefficienciesanddysfunction;ithasalsocreatedaformal,universallanguageofhumanmovement.Inshort,ifyouunderstandtheprinciplesthatgovernfull-rangestrength-and-conditioningexercisesandcanapplytheminthislow-riskenvironment(likeagym),youunderstandandcanapplythemtotheactivitiesandpositionsoflife,sports,dance,combat,andplay.

Takethesquatforexample.Squattingisn’tjustamovementperformedinthegym;it’showhumanbeingslowertheircenterofgravity.Afull-rangesquat(withhipsbelowthekneecrease)withloadsoverhead,inthefrontofthetorso,ontheback,orononelegprettymuchcoversthehumanrangeofsquattingactivities.Ifyouunderstandtheprinciplesofthisformalmovementtraininglanguage,thenyouarebetterpreparedtoexpressamoreinformalorapplicableformofhumanmovementeverywhereelse.Youcanstarttoconnectthedotsbetweenthesafe,stablepositionspracticedinthegymtothemovementsyouperformoutsidethegym.Forexample,ifyouunderstandhowtoorganizeyourspineandstabilizeyourhipsandshoulderscorrectlywhileperformingadeadliftorclean,youhaveaubiquitousmodelfor

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pickingsomethingofftheground.Ifyouunderstandhowtocreateabraced-neutraltrunkandgeneratetorqueoffofabarwhenperformingapull-up,youwillhavenoproblemapplyingthesameprincipleswhenclimbingatree.

Thisistherub:Ifyouonlyeverclimbtrees,itmaybeimpossibletoknowifyouareworkinginthesafestandmostefficientpositions—withastableshoulderandstabletrunk—unlessyoualsodoformalpull-ups.Inotherwords,it’salothardertoidentifywhethersomeoneismovinginasafe,stablepositionwhenclimbingatreethanwhenperformingapull-upinthegym,eventhoughbothactivitiesabidebythesamefundamentalmovementprinciples.Soinadditiontobeingalabinwhichtoidentify,diagnose,andtreatpoormovementpractices,thegymisasafeandcontrolledenvironmentinwhichwecanteachandlayertheseubiquitousconceptswithacceleratedlearningcapabilitiesandreducedpotentialforinjury.

Moreover,theideaofcreatingacommonmovementlanguagebasedonformalstrength-and-conditioningprinciplesiswhytherecansuddenlybesomuchinterdisciplinary,movement-baseddiscussionandcollaboration.Weareabletomovebeyond“peopleshouldtrainingymnastics,”to“peopleshouldtrainingymnasticsbecausethehandstandpositioneasilyteachesandexposesshoulderstabilityandorganizationandhasthesamefinishpositionandshoulderdemandsasthejerk.”Thecommonalityanduniversalityof“formal”humanmovementiseasilyunderstoodbycoachandathletealike,anditiseasytotrackandtestchangesinpositionalqualitybymeasuringtheverythingwearechasinginthegymanyway—performance.Thisispreciselywhywekeeptrackofworkoutput,wattage,poundage,reps,andtime.

Brilliantpeoplehavespenttheirentirelivesdevelopingsystemsthathelpusunderstandhowandwhyhumansmovethewaytheymoveandhavetheailmentstheydo.Dothesesystemswork?Ofcoursetheydo.Theyworktovaryingdegreesandwithvaryingapplication.Shouldwe

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discardthem?No,ofcoursenot.Butthereisasignificantdisconnectbetweenouroldermodelsofhumanmovementandourcurrentunderstandingabouthowtobestmaximizehumanphysicalpotential.

Here’sareal-lifeexample.RecentlyIwasonaworkingvacationtoAustraliawithmywifeandtwodaughters.WebookedafewdaysatabeautifulspaalongAustralia’swestcoast.Mywife,Juliet,noticedthattherewasafreeyogaclassthefollowingmorningat8a.m.andthoughtitwouldbeamusingformetoattend.IshoweduptenminutesbeforethehourasIwasinstructedbutfoundthatIwasthelastpersontoarrive.Theinstructorsighedinresignationwhenshesaw225-poundmewalkintoheryogaclass“late.”(TherewerealreadyfifteenorsointenseI-do-yoga–lookingwomenthere;Iwastheonlyman.)

Inafake-pleasantvoice,sheaskedmeifI’deverdoneyoga.IsaidIhad,whichwastrue:I’ddonealotofyogawhenIwasmuchyounger.Notfiveminutesintothesessionshestartedmakingverycomplimentarycommentsabouttheabilitiesofthe“bloke”inthebackrow.“Greatjobbackthere!”“Wow!”Andthemoreeffusiveandsurprisedtheinstructorbecame,themoreIbecamethehatedtargetofalltheskinnywomenstrugglingwiththepostures.

Attheendofclass,theinstructorrushedrightupandapologizedfornotrecognizingthatIwasobviouslyanadvancedpractitioner.(ImeanclearlyI’mabeginner,butIwasloadsbetterthaneveryoneelse,andIdoliftweightsandperformgymnastics.)WhensheaskedmewhereIpracticed,IlaughedalittleandsaidthatIdidn’t.InmynicestvoiceIsaidthatIactuallyhadn’tdoneyogainovertenyears.Shewasalittletakenaback:Icouldclearlyperformthemovementsinherclass,butdidn’tactuallypractice.Soshehadtoask,“Whatdoyoudo?”

IsaidIwasateacher.

HOWTOUSETHISBOOK

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Tohelpyounavigatethisbook,it’simportantthatyouunderstandthebasicconstructandfunctionofmyMovementandMobilitySystem.

Therearethreemovementprinciples:midlinestabilizationandorganization(spinalmechanics),one-jointrule,andlawsoftorque.Thinkofthemovementprinciplesasthemasterblueprintforcreatingsafeandstablepositionsforallhumanmovements.Youwilllearnabouttheseinchapters2,3,and4.Ifyoupracticethemintheorderpresented,youwillknowhowtostabilizeyourspineinabraced,well-organizedposition;howtomaintaingoodpostureduringloaded,dynamicmovements;andhowtocreatestabilityinyourjointstogeneratemaximumforce,power,andspeed.Thenyouwillhavethenecessaryfoundationtoproperlyexecutethestrength-and-conditioningexercisesinchapter5.

Realizethatyoucanimmediatelyapplythemovementprinciplestotheactionsofsportsandlife.Onceyouunderstandpositionasaskillandtheunderpinningsofstability,youcanstarttobringconsciousnesstoyourpositioninallsituations,whetheryou’retrappedbehindadeskatwork,pickingupyourchild,carryinggroceries,orplayingvolleyball.Butmasteringthemovementprinciplestakespractice.Andyouneedtobeabletoidentifyrestrictionsinrange-of-motionandmotor-controldysfunctionsothatyoucanisolateandsolveyouruniqueproblems.That’swhythemovementprinciplesarepracticedinasafe,controlledenvironment(thegym)usingfundamental(transferable)strength-and-conditioningmovements.

Inchapter5,“MovementHierarchy,”youwilllearnhowtoproperlyexecutefunctionalfull-rangestrength-and-conditioningmovements—squatting,pulling,andpressingiterations—aswellashowtoidentifyandcorrectcommonmovementerrors.Onceyouunderstandandcanapplythemovementprinciplestofunctionalmovements,youwillhavenoproblemusingthoseskillstocorrect

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errorsandoptimizemovementefficiencyforallofyourmovements.Thekeyistoprioritizepositionandmovementfirst.Mostofyou

willprobablywanttoskiprighttothemobilizationtechniqueslaterinthebook.Andifyouhaveatightmuscleorapainfuljointthatneedstobedealtwith,byallmeansgothere.(Seechapter7,“TheSystems.”)Butknowthatyouwillnevergettothebottomofyourpainanddysfunctionifyoudon’tcorrectthemovementorpositionthatiscausingtheproblem.It’sliketreatingasymptomwithoutaddressingthedisease.Theproblemwillstillbethere.

Note:TheevolutionoftheMovementandMobilitySystemcontinuestoprogressatanexponentialrate.NewwaysofimprovingperformanceandtorturingathletesarebeingdevelopedeverydayintheSanFranciscoCrossFitlaboratory.Forthelatestandmostup-to-datemobilizations,gotoMobilityWOD.com.

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CHAPTER1

THEMOVEMENTANDMOBILITY

SYSTEM

Howdoyouknowyouhavesomesortofmusculoskeletalproblem?Morespecifically,howdoyouknowwhenwhatyouaredoingorhowyouaredoingitiswrong?Typically,theaverageathleteusesasetofcueslikepain,swelling,lossofrange-of-motion,decreasedforce,ornumbnessandtingling.Themedicalcommunitycallsthese“pathognomonic”signsorcues.Theconversationwithyourselfbeginssomethinglikethis:“WhenIrunlately,mykneehurts.Iwonderwhat’swrongwithmyknee?”Whiletypical,therearemanyerrorsinthislineofthought.

Thefirstproblemisthatpainandtheothersymptomsofinjuryarealllaggingindicators.Forexample,swellingmightindicatetissueoveruseorstrainfrompoormechanics.Butswellingisanafter-the-factsign.Thetissuedamagehasalreadyoccurred.It’stoolatetogoback.It’shelpfultohaveadiagnostictool,somethingthatwillhighlightyourdysfunctionandletyouknowsomethingiswrong,butonlyifitisapplicablebeforethefact.

Imaginehavingtoblowupyourcarenginetoknowifyoushouldaddoil.Orasoldierhavingtowaitforhisweapontojaminthemiddleofafirefightbeforeheknowsifheshouldperformsomepreventativemaintenance.Thatwouldberidiculous,right?Ofcourse.Butingeneralterms,thisishowmodernsportsmedicineoperates.Wewaituntil

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somethingisbroken,sometimeshorriblyso,beforeweexpectourphysicianorphysiotherapisttofixit.Thisparadigmkeepsorthopedicsurgeonsverybusy.

Youcanimaginewhatthedoctorthinkswhenyoucomeintohisofficewithaholeinyourkneecapfromyearsofpoormovementpracticesandoverlytighttissues.Seriously?Thatboneinyourkneewasdesignedtolast110years.Youmanagedtowearaholeinitintwenty(truestory).Imaginewaitinguntilyouaresufferingfromunrelentingbackpainandhavingyourleggonumbtofindoutthatyouusedpoorspinalmechanicscarryingthat100-poundpackasayoungmarine(truestory).

It’slikethis:Ourbodiesaresetuptogothroughmillionsofmovementcycles.Everytimeyousquat,bendover,orwalkinacompromisedposition,you’reburningthroughthosecyclesatanacceleratedrate.Thinkofturningonandoffthelightsinyourhouse.Thatlightswitchissetupfortensofthousandsofcycles.Well,yourbodyissetupformillionsofcycles.Seriously,millions!Sobythetimeyou’vewornaholeinyourkneecap,herniatedyourdisk,ortornyourlabrum,chancesaregoodthatyou’veexpendedmillionsofcycles.Inotherwords,yourtissuesandjointsdidn’tjustwearout;yourbodyputupwithyourcrappypositionsandmovementsfortheequivalentofmillionsofcycles.Everyoneisdifferent—genetics,trainingvolume,andotherlifestylefactorshaveaprofoundimpact—butifyoulearntomovethewaythebodyisdesignedtomove,there’slessstressonthesystem,reducingthenumberofcyclesyouburnthrough.

Thesecondissueisthatthehumananimalissetupforsurvival.Yourcentralnervoussystem(CNS)controlsthesensoryandmechanicalinformationfortheentirebody.It’snotanaccidentthatthepainandmovementpathwaysinthebrainstemareoneandthesame.Ifachildbangsherfinger,thefirstthingshedoesistostartmovingitaround.Why?Shecannolongerhearthepainsignalalongwiththemovementsignal.Thisisaveryelegantsystemtokeeppeoplemoving

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andsurvivingbecauseitliterallyrelegatesthosepeskypainsignalstobackgroundnoise,whichyoucan’thearuntilyoustopmoving.Putanotherway,movement(sensoryinput)overridesthepainsignalsothatyoucancontinuemoving,exercising,andtraining.Nowonderyourshoulderstartstothrobwhenyouliedownandgotosleep.Yourbrainisnolongerreceivinganymovementsignalinput.Allyourbraingetsnowisfull-blownpain.

Nowimaginetraininglikeanathleteyourwholelife.You’vespentcountlesshoursignoringthehorriblepainsignalsyourbodyissendingwhileyoutrainandcompete.Thereislittlechancethatyoucanactuallyhearthepainoftissueinjuryfailureamidallthatmovementandotherpainnoise.Paindoesn’tactuallyworkduringperiodsofhighmovementloadandpeakoutputdemand.Addstressintotheequation,andit’sarecipefordisaster.Ifyou’veeverbeeninafight,youknowthatoneofthegreatsecretsoffightingisthatyouprobablywon’tfeelanyimmediatepain.Ifyoutalktoprofessionalfighters,they’lltellyouthattheyfeelviolentimpactsandconcussionbutdon’timmediatelyfeelpain.Humansaredesignedtobeabletotakethehit,keepfighting,anddealwiththeconsequenceslater.Andtherearecertainlyconsequencestogettinghaymakeredintheface.

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Inactuality,exercisepresentsasimilarscenario.Whatyoucancountonisanabsoluteassurednessthatwhenyoustarttolosepositionandcompromiseyourtissues—likeroundingyourbackduringadeadlift—youmaynotfeelitatthetime,especiallyifyou’reundercompetitionstress.However,justasafighterfeelstheabusefromcombatafterhisadrenalinehaswornoff,anathlete’sbackwillscreaminpainwhenhecoolsdownfromaworkoutwherehedidtwentyimproperlyexecuteddeadlifts.Justasyoucouldsaythatthemoreskilledfighterusuallysufferstheleastamountofdamageandasaresultdoesn’tfeelasmuch—ifany—painafterbattle,thebetteryouareatdeadlifting,thelesslikelyyouaretotweakyourback.

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