Dr. Kelly Starrett

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.

Like you're going to try and pee over that Volkswagen. You're pushing over.

Like you're going to try and pee over that Volkswagen. You're pushing over.

Like you're going to try and pee over that Volkswagen. You're pushing over.

but you're talking about bucking the hips forward. That's right. Suddenly you're upright and that leg, that trailing leg is an extension in a long lever position. So we spend a lot of programming. One of the best persons at this is Franz Bosch. I mentioned earlier, and he has something I've termed like the Bosch snatch. So if you imagine being in a double stance,

but you're talking about bucking the hips forward. That's right. Suddenly you're upright and that leg, that trailing leg is an extension in a long lever position. So we spend a lot of programming. One of the best persons at this is Franz Bosch. I mentioned earlier, and he has something I've termed like the Bosch snatch. So if you imagine being in a double stance,

but you're talking about bucking the hips forward. That's right. Suddenly you're upright and that leg, that trailing leg is an extension in a long lever position. So we spend a lot of programming. One of the best persons at this is Franz Bosch. I mentioned earlier, and he has something I've termed like the Bosch snatch. So if you imagine being in a double stance,

So I'm just like I'm swinging a kettlebell. If I took a plate or a dumbbell, it doesn't matter. I'm just going to basically go from a hip hinge. And as I go overhead with the weight of the load, whatever is appropriate for you, I'm going to take my front foot and step it up on a box. So, all of a sudden, I'm going from a flexed position in the hip.

So I'm just like I'm swinging a kettlebell. If I took a plate or a dumbbell, it doesn't matter. I'm just going to basically go from a hip hinge. And as I go overhead with the weight of the load, whatever is appropriate for you, I'm going to take my front foot and step it up on a box. So, all of a sudden, I'm going from a flexed position in the hip.

So I'm just like I'm swinging a kettlebell. If I took a plate or a dumbbell, it doesn't matter. I'm just going to basically go from a hip hinge. And as I go overhead with the weight of the load, whatever is appropriate for you, I'm going to take my front foot and step it up on a box. So, all of a sudden, I'm going from a flexed position in the hip.

Right, or upright torso, but hinged. C-shape, right? Weird C. And then I'm going to step forward, and now I'm going to have that one of those legs is going to be an extension. And so, suddenly, now we're adding speed to this extension, because that's not what we do with reverse rear foot elevated split squats. We're not loading that in speed.

Right, or upright torso, but hinged. C-shape, right? Weird C. And then I'm going to step forward, and now I'm going to have that one of those legs is going to be an extension. And so, suddenly, now we're adding speed to this extension, because that's not what we do with reverse rear foot elevated split squats. We're not loading that in speed.

Right, or upright torso, but hinged. C-shape, right? Weird C. And then I'm going to step forward, and now I'm going to have that one of those legs is going to be an extension. And so, suddenly, now we're adding speed to this extension, because that's not what we do with reverse rear foot elevated split squats. We're not loading that in speed.

So we start to add the speed component to what we're doing and suddenly we've discovered another way to challenge our movement. It doesn't just always be heavier, it can also be faster. So I'm basically, imagine if I was, here's a great example. I love pressing. I think overhead pressing is the bee's knees. It's one of my non-negotiables.

So we start to add the speed component to what we're doing and suddenly we've discovered another way to challenge our movement. It doesn't just always be heavier, it can also be faster. So I'm basically, imagine if I was, here's a great example. I love pressing. I think overhead pressing is the bee's knees. It's one of my non-negotiables.

So we start to add the speed component to what we're doing and suddenly we've discovered another way to challenge our movement. It doesn't just always be heavier, it can also be faster. So I'm basically, imagine if I was, here's a great example. I love pressing. I think overhead pressing is the bee's knees. It's one of my non-negotiables.

We're gonna press, seesaw press, overhead press, we're pressing. But if I take your front foot and put it up on a box, make sure that back foot is straight with all your toes on the ground, and press from that position, you're going to find out why you don't have any hip extension. You won't even think about the weight. You'll think about your groin exploding.

We're gonna press, seesaw press, overhead press, we're pressing. But if I take your front foot and put it up on a box, make sure that back foot is straight with all your toes on the ground, and press from that position, you're going to find out why you don't have any hip extension. You won't even think about the weight. You'll think about your groin exploding.

We're gonna press, seesaw press, overhead press, we're pressing. But if I take your front foot and put it up on a box, make sure that back foot is straight with all your toes on the ground, and press from that position, you're going to find out why you don't have any hip extension. You won't even think about the weight. You'll think about your groin exploding.

No, go press. Go find out what you can press overhead, and you're going to see that, like, wow, this tandem stance, front foot elevated. Press is going to kill you.