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Updated and expanded with more than 80 pages of new content!
Improve your athletic performance, extend your athletic career, treat stiffness and achy joints, and prevent and rehabilitate injuries—all without having to seek out a coach, doctor, chiropractor, physical therapist, or masseur. In Becoming a Supple Leopard, Dr. Kelly Starrett—founder of MobilityWOD.com—shares his revolutionary approach to mobility and maintenance of the human body and teaches you how to hack your own movement, allowing you to live a healthier, more fulfilling life. This new edition of the New York Times and Wall Street Journal bestseller has been thoroughly revised to make it even easier to put to use.
Want to truly understand the principles that guide human movement? Becoming a Supple Leopard lays out a blueprint for moving safely and effectively through life and sport. Want to learn how to apply those principles to specific movements, whether you are doing squats in the gym or picking up a bag of groceries? Hundreds of step-by-step photos show you not only how to perform a host of exercise movements, such the squat, deadlift, pushup, kettlebell swing, clean, snatch, and muscle-up, but also how to correct the common faults associated with those movements. Frustrated because you can’t perform a certain movement correctly due to range of motion restrictions? Breaking the body down into 14 distinct areas, Starrett demonstrates hundreds of mobilization techniques that will help you resolve restrictions and reclaim your mobility. Unsure how to put it all together into a program that addresses your individual needs? This updated edition lays out dozens of prescriptions that allow you to hone in on a specific limitation, a nagging injury, or an exercise fault that you just can’t seem to get right. It even offers a 14-day full-body mobility overhaul.
Performance is what drives us as human beings, but dysfunctional movement patterns can bring the human body to an abrupt halt. Often, the factors that impede performance are invisible even to seasoned athletes and coaches. Becoming a Supple Leopard makes the invisible visible. Whether you are a professional athlete, a weekend warrior, or simply someone wanting to live healthy and free from physical restrictions, this one-of-a-kind training manual will teach you how to harness your athletic potential and maintain your body.
Learn how to perform basic maintenance�on your body, unlock your athletic potential, live pain-free…and become a Supple Leopard.
This step-by-step guide to movement and mobility�will show you how to:
Move safely and efficiently in all situations
Organize your spine and joints in optimal, stable positions
Restore normal function to your joints and tissues
Accelerate recovery after training sessions and competition
Properly perform strength and conditioning movements like the squat, bench press, pushup, deadlift, clean, and snatch
Build efficient, transferable movement patterns and skill progressions from simple to more advanced exercises
Identify, diagnose, and correct inefficient movement patterns
Treat and resolve common symptoms like low back pain, carpal tunnel, shoulder pain, and tennis elbow
Prevent and rehabilitate common athletic injuries
Use mobilization techniques to address short and stiff muscles, soft tissue and joint capsule restriction, motor control�problems, and joint range of motion limitations
Create personalized mobility prescriptions to improve movement efficiency
- Sales Rank: #759 in Books
- Published on: 2015-05-19
- Released on: 2015-05-19
- Original language: English
- Number of items: 1
- Dimensions: 10.88" h x 1.30" w x 8.50" l, 4.35 pounds
- Binding: Hardcover
- 480 pages
About the Author
Dr. Kelly Starrett—coach, physiotherapist, and author of the New York Times bestseller Ready to Run—has revolutionized how coaches, athletes, and everyday humans approach performance as it relates to movement, mechanics, and the actualization of human and athletic potential. He and his wife, Juliet Starrett, co-founded San Francisco CrossFit and MobilityWOD.com, where they share their innovative approach to movement, mechanics, and mobility with millions of athletes and coaches around the world. Kelly travels the world teaching his wildly popular Movement & Mobility Course and also works with elite military forces and every branch of the military; athletes from the NFL, NBA, NHL, and MLB; and nationally ranked and world-ranked strength and power athletes. He consults with Olympic teams and universities and is a featured speaker at strength and conditioning and medical conferences nationwide. Kelly believes that all human beings should know how to move and be able to perform basic maintenance on themselves. He lives in northern California with his insanely talented and amazing wife and their two young lionesses, Georgia and Caroline. His chief life goal is to spend more time on the beach with his family.
Glen Cordoza is a New York Times and Wall Street Journal bestselling author and a former professional mixed martial artist and Muay Thai boxer. He is one of the most published authors on the topics of MMA, Brazilian jiu-jitsu, Muay Thai, and fitness with 20 books to his credit.
Most helpful customer reviews
1352 of 1474 people found the following review helpful.
Okay at best
By Charles Gonnello
As a biomechanics and Injury prevention specialist, I specialize in corrective exercise and have made a successful career out of it. I am always looking for new information and books to expand my knowledge of the human body. I was looking for a bit more than what this book provided. I was originally drawn in by the amazing reviews (even before the book was released). Which is awfully suspicious. Regardless, I'd figure I'd see what all of the hype is about. As a practitioner, I am more interested in causation and correction, less in just what looks( or doesn't look) right. This book provided very little of what I was looking for and I'd recommend several other, more detailed books before this one, if you are interested in injury prevention. The book was filled with errors, that was easy for someone like myself to pick out quickly.
Pros: Solid info on 'smashing', picked up some new stuff.
Cons: Lack of detailed explanations
Errors in simple understandings of human mechanics
Heavily influenced by Crossfit propaganda
Little info on causation
Recommendations: NASM Corrective Exercise Specialist
Movement-Gray Cook
Pain-Free Program-Anthony Carey
Advances in Functional Training-Mike Boyle
759 of 858 people found the following review helpful.
On Balance OK
By Michael Weinstein
I was initially surprised that on the day of publication +200 five star reviews hit Amazon for this book and it strikes a little more balance is required.
While I subscribe to much of what the author puts forth and on balance this is a worthwhile resource there are some real pros and cons...
Among the pros is the philosophy, comprehensiveness and generally easy to read style that is at times conversational in a positive manner.
There are some major cons. Starting with the fact that there is no index -- are you kidding me. This matters as for many I suspect this will serve more as a resource than read it once and absorb everything. Second issue is that it is very dense in material. This makes synthesizing things a challenge at times as we are left to figure them out on your own. I suspect many more lay or casual athletes will give up due to this. I could only read a chapter, or so, at a time. Pictures are okay but a tie to all the videos on his site would be much better. When dealing with movement still pictures aren't the same. I also would have liked to have seen a chapter relating sporting activities to the motions and mobility they require and the issues they tend to raise.
One other important point. Prior to publication of the book mobilitywod.com, the author's web site, was a free blog. It is pushed heavily in the reviews and in the book. It is now a for pay site. Fair enough, it doesn't need to be free but it is a material turnoff to link the two in the way it has been done.
So, I recommend this more for a trainer, serious athlete, and less for the casual athlete who arguably this should be most useful for.
441 of 511 people found the following review helpful.
Decent, but not the be-all end-all
By Rik
Before we start, yes, this is freaking long. I know. I originally wrote this for people at Reddit, and only made a few minor edits for Amazon.
First off, a squabble with how the book was published: I ended up paying 50 euros to purchase the book and get it shipped over here, at Amazon.com, which is a US-based website. This is odd because I live in the Netherlands, so it would've made much more sense to order at Amazon.co.uk or Amazon.de, but then I would've paid 50 euros for just the book sans the shipping. This is odd and in dire need of correction.
On Amazon, all you read are rave reviews of how the book will change your life and will instantly make you the healthiest human being on the planet and all that... well, I don't believe in magic bullets, and neither should you. Don't take this as me saying the book isn't good; it is and there are definitely a lot of things I've learnt from it. However, I don't think it's the be-all-end-all of fitness books.
Overall, the book is well-written; very digestible writing. However, I can see that if you're new to this, you'll probably have a hard time on some parts, and will be overwhelmed by the sheer volume of information. Because there is a lot of information: there are 32 individual movements described, ranging from a basic air squat to a muscle-up and there are over a 150 pages describing specific mobility techniques.
The book starts of with an introduction, which, as expected, is Kelly banging his own drum loudly for a couple pages; there is no real info there. From there on out, the book is divided up into roughly three parts:
* Introduction to/Explanation of the movement and mobility system: this explains Kelly's general rules for movement, mainly concerning spinal organisation and bracing.
* Movement system details: this discusses how to execute specific movements, as well as spotting mobility restrictions.
* Mobility system details: this discusses how to alleviate mobility restrictions.
The idea is that you can skip to either the second or the third part and start working on becoming a Supple Leopard right away, but that reading the second part provides you with a picture of how to integrate the two systems. That's the idea, at least. Skipping to the second or third part more feels like visiting the old mobilityWOD site: you have a bunch of movements and mobilizations, and you know kind of which mobilization is supposed to improve which movement, but it's not really a system; or at least, it doesn't feel that way. I'd say it's pretty good, but to get the whole picture you really need to read the whole book.
The main problems I had with this book popped up in the first section. It's fine throughout the introduction, but then it comes to a 4-step diagram on how to assume neutral-braced-spinal position, which is the very first thing the book teaches you other than "the gym is your lab". The first step is okay, but then the second step tells you to align your pelvis and ribcage by pulling the lower ribs down. Now, I know pretty well what that last thing feels like, but I had and still have no clue whether I was overdoing it or not. There is a thing called the two-hand rule a bit later on, but that was no help either as it doesn't work if your starting position isn't correct.
Despite these pitfalls, I spent a couple of days as a posture nazi; just hoping my ribcage was aligned well, and it definitely feels pretty good: when I had a symposium on friday and ended up with lower back pain from sitting all days, organizing myself into a neutral-braced position helped significantly. However, I did get a bit sore the first two days from having to brace your abs all the time, and I don't think it's entirely necessary to stay braced every nanosecond of your existence despite the book telling you to. Moreover, I felt like some of my shoulder issues were aggravated during those couple of days, but maybe that was a result of my complete lack of regard for ribcage positioning because I did not know what to do with it.
After the whole spinal organization management ordeal, the book goes on to explain the "laws of torque". In my mind, torque is something to do with forces and lever-arms, so I was expecting something to do with forces and lever-arms, but instead the first rule is: "externally rotate your shoulders/hips to generate torque!" That is, if your legs or arms are in flexion. In extension, you simply "Internally rotate your shoulders/hips to generate torque!"
Now I kind of understand where this came from: force generation at a joint is actually torque generation, in the sense that the muscle attaches to somewhere on the bone beyond the joint, creating a lever, and putting your joints in the right position so that the lever-arms are optimized and torque at the joint is at a maximum and so force at the object you're trying to move is at a maximum. However, no explanation of the sort is present and it starts getting ridiculous when the book starts saying things like "improper movement patterns bleeds torque", and "this is a huge torque dump". Torque this, torque that. It's a buzzword that serves no use whatsoever, you can shove it up your ass for all I care.
Speaking of buzzwords, there's more. Like "mobilizing". "We shouldn't stretch, we should mobilize!" Sounds like something really revolutionary, until you learn that "mobilize" means "stretch and foam roll". Why can't you just call it "stretching and foam rolling"? Because it puts people in the wrong state of mind? If it's truly as effective as you claim it is, it'll be seen by people regardless.
Again, despite the flaws I gave it a shot, and I must say, it works really well. My shoulders feel a lot more stable if I externally rotate at the top of a pushup or at the bottom of a row. However, I also feel it puts the long head of my biceps under stretch if I overdo it (which I tend to do with mobility elements), which is a bad thing because I have been dealing with tendonitis of the head for a bit.
Next it goes into detailing specific movements, like squatting, pushups and pullups. These are meant as a "movement template". There isn't a description of ring rows anywhere since it's producing force while your body is horizontal, so the rules for the pushup apply. Normally I'd say this is a bad thing, but it actually works pretty well and it cuts down on the content a lot.
The movements are divided into three categories, each one a bit more complex than the previous. The system is pretty intuitive, but I wouldn't have had any complaints if the movements were just put on one big heap.
One qualm I have with this section pertains to a specific movement: the handstand pushup. Most notably, the freestanding handstand pushup. First off, the thing demonstrated is called a "headstand pushup" which isn't a huge complaint because laypeople call it a handstand pushup anyway, but I think the distinction is important. Second, most of the movements have some sort of progression via movements detailed earlier, but this thing doesn't. There's not a word on proper handstands and the only tip the book gives on achieving the freestanding HSPU is to do wall-supported HSPU with your back to the wall, which promotes flaring your elbows and arching your back, which is exactly what you don't want to do. Didn't like this part much. The rest of the section is pretty decent, though.
Only thing I'm not so sure about it shoving the knees out when squatting. It does help me personally because I tend to let my knees cave inwards during a squat, but it looks like the extreme amount of knees-out demonstrated in the book will just hurt your knees, so I don't know what to think about that yet.
It finishes up with the mobility elements. This is about half the book and it's basically a bunch of stretches and ways to foam roll various parts of the body, mostly using a couple of lacrosse balls, but most hard round objects work: I did most of the work using a tennis ball instead of a lacrosse ball and old inner tubing for a bike as resistance band. It's all very decent and yields results quickly, but I have yet to see permanent change that lasted more than a couple of hours. This was also my experience with the stuff I picked up from the mobilityWOD website. When I was having elbow issues ("hot elbow" as mr Starrett calls it) I tried out "elbow voodoo" (just look it up on YouTube) and all my pain went away... for a couple of hours, that is.
It may just take some more time, and I do feel that digging into my posterior shoulder with a tennis ball really helps improve pain, but overall I think the whole magic bullet-image that BASL's mobility elements have is way overblown. Yes, they work for a bit, but after the first couple hours it's back to regular, or at least it feels that way.
Also, I think they understated the rule "if it feels sketchy, it is probably sketchy and you shouldn't do it". The mobility techniques can be somewhat painful at times, and while working on my general knee area, I started getting a weird sensation at the shin while moving my foot around, and after that a weird sensation around the patellar tendon. Instead of backing off, I explored those sensations and ended up with a painful knee, as if the meniscus was displaced for a bit. My knee is okay now, but since then I'm a bit more careful with mobilizing things. It's something I should've kept in mind from the get-go, though.
All in all, I already said it in the beginning: it's decent, but it's not the book written by god because Jesus had low back-pain from not producing enough torque at the hips.
TL;DR: Here's the short version:
* If you live in Europe, it's probably cheaper to order from Amazon.com rather than Amazon.de or Amazon.co.uk. This is weird.
* Easy reading, but there is a lot of info.
* If you don't read the book as a whole, it's kind of disorganized.
* I still don't know what a proper ribcage position looks like and the rule further in the book doesn't help much either, despite this being one of the very first things you're supposed to learn.
* The ideal posture described in the book feels pretty good, but I'm not sure it's as paramount during daily life as the book says.
* The use of the word "torque" is annoying, as is saying "mobilize" rather than "stretch and foam roll" as if it's an entirely different thing.
* Actually doing what the book says about the laws of torque is very effective, though.
* Handstand pushup section sucks, but the rest of the movements are described effectively.
* It looks like the mobility elements are more temporary fixes rather than permanent fixes
* Don't go too hard on the mobility stuff
TAKE HOME MESSAGE: It's decent, but it's not the be-all-end-all like everyone would have you believe.
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