Finding Torque | Feat. Kelly Starrett | MobilityWOD

Jenny LaBaw and finding Torque to create a stabile low back.

About The Ready State:

Connect with The Ready State:
About MobilityWOD:
MobilityWOD is the ultimate guide to resolving pain, preventing injury, and optimizing athletic performance. Humans have been evolving for 2.5 million years and the human body is extraordinarily engineered. While people are born with this incredible machine, they aren't born with the right software to run that machine.

The MobilityWOD is designed to help you hack your body's mechanics and provide the tools to perform basic maintenance on yourself.

Connect with MobilityWOD:

Finding Torque | Feat. Kelly Starrett | MobilityWOD

[awone]

Y'our videos are super helpfull. 35 years old and just had my first lower back injury your videos are a wealth of info.

[SCRAPTURES]

Transferring my old gymnastics skills with arched back positions to power lifting has been challenging. When I was younger, the school nurse told me, "Put a dime in your crack and squeeze it" to keep me from sticking out my butt when I stand. This video has major relevance to my every day lifting. Thank you K Star!

[squiddy]

I have two fractures in L5 and subsequent Spondylolisthesis between L5/S1. I'm competing in the Northeast Regionals, and lately have been dealing with a significant amount of pain that I haven't felt since these injuries and am worried sick about withdrawing. My default hang position has been with that over-extended lower back you show here, and have thought it to be my safeguard against further injury-- until today. I will try adopting this change immediately. My back and I thank you.

[FLOFitness]

Good question. I feel that ego gets in the way with all sports. Everyone trys to do it their own way instead of doing what works. This is why I enjoy Kellys videos. He brings real information to the game.

[thenaturaloak]

Fantastic video. I've been struggling with lower back pain for the past 2 years and I'm only 20 years old! I always thought I had proper form because I never let my back round, but in reality I developed Jenny's same habit and overextended. I'll be working on it! Thanks again

[Mazdaflexify]

This is brilliant, I just stumbled across this and gave it a go straight away, it works a treat nice one!!!

[pilatesmike]

I love that Brian touched on the elite cyclist knee position - I've been wondering about this since I was first exposed to Knees Out Theory. I imagine the wind tunnel is to blame for the knees-in vogue amongst pros and weekend warriors and now I've got the word from both the leopard-ness', and endurance horse's mouths..

[Jesterartaud]

thank you thank you. I have been a power/strong man for 20 years and this is the first time I have seen this. Actually I have a d shape because of the bad dead lift position.

[Amarah-Vogue]

I've taken numerous back and hip injuries due to my main sport being horseback riding. My SI was an serious problem until my massage therapist tackled it and my coach got me through strengthening my lower back again, but I still suffer with a low deadlift and back squat #.

[izzate]

I think this could carry to convo deadlifts pretty well too. I hang on my hamstrings a lot too and I always lose my lumbar and can never seem to fully engage my glutes. Good stuff as usual K Starr.

[TheLiberatedMonkey]

Awesome video! Just picked up your book and found this after some sifting. This video is a great companion for demonstrating what he so frequently discusses in the book which, so far, is very good.

[CraigMassey_nz]

Excellent.
So that is the area of the glutes hamstrings I'm supposed to have been using. My desk sitting paralysed hamstrings giving me no feedack on when they're engaged I've been learning what it feels like to have my posterior chain switched on and had sort of fumbled my way to thinking it might be that area. Currently fighting ITB tightness from a stage when I was pushing my knees out without that area switched on. This saves me a lot more experimentation.

Show more of these drills. Please!

[iamjackscolin]

Wow, Thanks for that! I've always just figured that I hold tension in my upper back on longer runs, so I just think about relaxing my shoulders. But my deadlift and squat(if it can be called that with my immobile ankles) looks exactly like the crappy back!

[dillanmonson]

Yes FINALLY AN ANSWER TO MY PROBLEM!!!

[heartlessaces]

It seems like the one thing that people are focusing on is the "pushing knees outward".. The most important thing here, IMO is the glute activation/squeezing at the very beginning. This would happen as you approached the bar, before it was even in your hands. I started doing this after reading the first couple pages of "Becoming a Supple Leopard" and it is the stepping stone for the rest of the movement...But that's just me..

[crashii]

I'll take a crack at this:
Try squatting with theraband/power bands wrapped around your knees to force your knees to collapse inwards. This should facilitate the activation of the external rotators that you're looking for. You don't need any weight on your back for this.

my 2c

[TwentyBuxOrz]

Thank you as always for teaching me how my own damn body works. It's a shame that this information isn't more popular.

[SHAUTIE]

I was thinking the exact same thing about the Bane position before he mentioned it.

[mackingu]

Never meant to generalize anyone in the CF community. It's just that from what I've observed, CrossFitters are early adopters of anything and everything that either helps performance/efficacy, safety or both, and I found it odd that a video like this is needed as I assumed it would be common knowledge in the community. It's like wearing a seatbelt when you're in a car - everyone just seems to do it.

[avigotsky]

Actually, knees _should_ go past the toes during the squat. Preventing them from doing so increases torque 10 fold on the hip. Allowing the knees to pass the toes only increases torque on the knees by 25%.

See Fry et al. (2003).