Dr. Kelly Starrett

So that's kind of position three. So a little bit more upright torso. We're starting to increase hip demands as the torso comes upright. Torso's coming upright. The knee is moving further away from the chest on that loaded leg.

So that's kind of position three. So a little bit more upright torso. We're starting to increase hip demands as the torso comes upright. Torso's coming upright. The knee is moving further away from the chest on that loaded leg.

So that's kind of position three. So a little bit more upright torso. We're starting to increase hip demands as the torso comes upright. Torso's coming upright. The knee is moving further away from the chest on that loaded leg.

And what you'll see is that most people are going to be like, wow, that's real stiff, or I can't even get there, or I can't breathe there, or I have to banana back to get there, and I certainly can't squeeze my butt there. And I want to tell everyone, this is a low-level test. The real test is your front foot goes up on a 12-inch to 18-inch box. So we're not even in the test yet.

And what you'll see is that most people are going to be like, wow, that's real stiff, or I can't even get there, or I can't breathe there, or I have to banana back to get there, and I certainly can't squeeze my butt there. And I want to tell everyone, this is a low-level test. The real test is your front foot goes up on a 12-inch to 18-inch box. So we're not even in the test yet.

And what you'll see is that most people are going to be like, wow, that's real stiff, or I can't even get there, or I can't breathe there, or I have to banana back to get there, and I certainly can't squeeze my butt there. And I want to tell everyone, this is a low-level test. The real test is your front foot goes up on a 12-inch to 18-inch box. So we're not even in the test yet.

No, front leg just up higher. So we elevate the front leg into what's called a hip lock. So that front leg is suddenly taking my pelvis and rotating it posteriorly. Knee is running into pelvis. Pelvis is like tucking. And now you're really going to see what's going on with your hip extensions.

No, front leg just up higher. So we elevate the front leg into what's called a hip lock. So that front leg is suddenly taking my pelvis and rotating it posteriorly. Knee is running into pelvis. Pelvis is like tucking. And now you're really going to see what's going on with your hip extensions.

No, front leg just up higher. So we elevate the front leg into what's called a hip lock. So that front leg is suddenly taking my pelvis and rotating it posteriorly. Knee is running into pelvis. Pelvis is like tucking. And now you're really going to see what's going on with your hip extensions.

That's right. And so suddenly we have this nice test that allows us to see in our competency there. And I want to remind you, if you do the couch stretch in filament, your knee is actually in hip extension. Your knee isn't even behind your butt here. It's that hard, and I'm still biasing it towards flexion. So what we're seeing is that you have a real deficit of hip extension.

That's right. And so suddenly we have this nice test that allows us to see in our competency there. And I want to remind you, if you do the couch stretch in filament, your knee is actually in hip extension. Your knee isn't even behind your butt here. It's that hard, and I'm still biasing it towards flexion. So what we're seeing is that you have a real deficit of hip extension.

That's right. And so suddenly we have this nice test that allows us to see in our competency there. And I want to remind you, if you do the couch stretch in filament, your knee is actually in hip extension. Your knee isn't even behind your butt here. It's that hard, and I'm still biasing it towards flexion. So what we're seeing is that you have a real deficit of hip extension.

So that's one way to improve it. You can just do the test, camp out there, take some breaths, contract, relax, breathe, do your resistance isometrics, whatever you want to do there. So many ways to zhuzh that up, rotate, side bend. The question is, how are you now loading that thing in your life?

So that's one way to improve it. You can just do the test, camp out there, take some breaths, contract, relax, breathe, do your resistance isometrics, whatever you want to do there. So many ways to zhuzh that up, rotate, side bend. The question is, how are you now loading that thing in your life?

So that's one way to improve it. You can just do the test, camp out there, take some breaths, contract, relax, breathe, do your resistance isometrics, whatever you want to do there. So many ways to zhuzh that up, rotate, side bend. The question is, how are you now loading that thing in your life?

So we can put a band on you and get you to do some isometric standing, but show me in your movement language in the gym, how you're reinforcing hip extension. So when we were talking about deadlifting with a tandem stance, still not hip extension. I'm extending the hip, but that trail leg is not. Rear foot elevated split squat. Ding, ding, ding, ding. We start to get there, right?

So we can put a band on you and get you to do some isometric standing, but show me in your movement language in the gym, how you're reinforcing hip extension. So when we were talking about deadlifting with a tandem stance, still not hip extension. I'm extending the hip, but that trail leg is not. Rear foot elevated split squat. Ding, ding, ding, ding. We start to get there, right?

So we can put a band on you and get you to do some isometric standing, but show me in your movement language in the gym, how you're reinforcing hip extension. So when we were talking about deadlifting with a tandem stance, still not hip extension. I'm extending the hip, but that trail leg is not. Rear foot elevated split squat. Ding, ding, ding, ding. We start to get there, right?

Bulgarians, flipping a tire. Like any time where I need to be able to, a big lunge is a good example. Forward lunge, back lunge.

Bulgarians, flipping a tire. Like any time where I need to be able to, a big lunge is a good example. Forward lunge, back lunge.