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Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance, by Kelly Starrett
Free Ebook Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance, by Kelly Starrett
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LEARN HOW TO HACK HUMAN MOVEMENT
Join the movement that has reached millions of athletes and coaches; learn how to perform basic maintenance on your body, unlock your human potential, live pain free…and become a Supple Leopard.
Improve your athletic performance, extend your athletic career, treat body stiffness and achy joints, and rehabilitate injuries—all without having to seek out a coach, doctor, chiropractor, physical therapist, or masseur. In Becoming a Supple Leopard, 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 human movement, allowing you to live a healthy, happier, more fulfilling life.
Performance is what drives the human animal, but the human animal can be brought to an abrupt halt by dysfunctional movement patterns. Oftentimes, the factors that impede performance are invisible to not only the untrained eye, but also the majority of athletes and coaches. Becoming a Supple Leopard makes the invisible visible. In this one of a kind training manual, Starrett maps out a detailed system comprised of more than two hundred techniques and illuminates common movement errors that cause injury and rob you of speed, power, endurance, and strength. Whether you are a professional athlete, a weekend warrior, or simply someone wanting to live healthy and free from restrictions, Becoming a Supple Leopard, will teach you how to maintain your body and harness your genetic potential.
Learn How to:
prevent and rehabilitate common athletic injuries
overhaul your movement habits
quickly identify, diagnose, and fix inefficient movement patterns
problem solve for pain and dysfunction in austere environments with little equipment
fix poor mechanics that rob power, bleed force, and dump torque
unlock reservoirs of athletic capacity you didn't know you had
identify and fix poor movement patterns in children
reverse the aging process
develop strategies that restore function to your joints and tissues
accelerate recovery after training sessions and competition
create personalized mobility prescriptions to improve movement efficiency
improve your quality of life through regained work capacity
run faster, jump higher, and throw farther
- Sales Rank: #41725 in Books
- Published on: 2013-04-23
- Released on: 2013-04-23
- Original language: English
- Number of items: 1
- Dimensions: 10.88" h x 1.20" w x 8.50" l, 3.66 pounds
- Binding: Hardcover
- 400 pages
About the Author
Coach Kelly Starrett received his Doctor of Physical Therapy in 2007 from Samuel Merritt College in Oakland, California. He currently runs his own physical therapy practice at San Francisco CrossFit—one of the first 50 CrossFit affiliates—and focuses on performance-based Orthopedic Sports Medicine with an emphasis on returning athletes to elite level sport and performance. His clients see exceptional results from his progressive blend of manual physical therapy and strength training. Since 2009, Kelly has been traveling the country teaching his "Movement, Mobility & Maintenance Course" in an effort to spread his message that good mobility and proper movement are the keys to good performance and that all humans should be able to perform this basic maintenance on themselves.
Kelly's clients have included Olympic gold-medalists, Tour de France cyclists, world-class extreme skiers and X-Games medalists, dancers with Smuin, San Francisco, and Sacramento Ballet Companies, military personnel, and competitive age-division athletes.
Most helpful customer reviews
1349 of 1470 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
758 of 857 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.
439 of 508 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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