Dr. Kelly Starrett

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.

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.

I would say, you know, one of the things that is useful for me as I am asked to come and tear through people's programming and look for holes in their movement practices, we look at fundamental shapes. So what's nice is that—okay, hang on, everyone. Let me define exercise for you. I'll just give you a little framework. And I'll start by saying something inflammatory.

I would say, you know, one of the things that is useful for me as I am asked to come and tear through people's programming and look for holes in their movement practices, we look at fundamental shapes. So what's nice is that—okay, hang on, everyone. Let me define exercise for you. I'll just give you a little framework. And I'll start by saying something inflammatory.

I would say, you know, one of the things that is useful for me as I am asked to come and tear through people's programming and look for holes in their movement practices, we look at fundamental shapes. So what's nice is that—okay, hang on, everyone. Let me define exercise for you. I'll just give you a little framework. And I'll start by saying something inflammatory.

The shoulder's not that complicated. It doesn't do that many things. It goes overhead, goes out to the side, goes in the front, it goes in the back. That's what your shoulder does. You can bend the elbow, you can twist and all those shapes, but those are the four fundamental primary organizations of the shoulder. Hip has flexion, extension, right?

The shoulder's not that complicated. It doesn't do that many things. It goes overhead, goes out to the side, goes in the front, it goes in the back. That's what your shoulder does. You can bend the elbow, you can twist and all those shapes, but those are the four fundamental primary organizations of the shoulder. Hip has flexion, extension, right?

The shoulder's not that complicated. It doesn't do that many things. It goes overhead, goes out to the side, goes in the front, it goes in the back. That's what your shoulder does. You can bend the elbow, you can twist and all those shapes, but those are the four fundamental primary organizations of the shoulder. Hip has flexion, extension, right?

Really, I can go laterally, but that's just a different kind of squat. But really, like, am I squatting with the foot really narrow or am I squatting a little bit wider? So what we can then do is say in these fundamental bookends, these benchmarks, this is what we call archetype, suddenly I can ask, well, how are you loading your overhead position?

Really, I can go laterally, but that's just a different kind of squat. But really, like, am I squatting with the foot really narrow or am I squatting a little bit wider? So what we can then do is say in these fundamental bookends, these benchmarks, this is what we call archetype, suddenly I can ask, well, how are you loading your overhead position?

Really, I can go laterally, but that's just a different kind of squat. But really, like, am I squatting with the foot really narrow or am I squatting a little bit wider? So what we can then do is say in these fundamental bookends, these benchmarks, this is what we call archetype, suddenly I can ask, well, how are you loading your overhead position?

So if you're always pressing on a bar or pulling on a lat down machine, you actually are overhead, but you're not in the fullest expression over overhead, right? Which is your arms straight up and down parallel by your ears. Hands over the top of your head. Stands over your head. So what we can then do is say, well, what tools do you like to use? Kettlebells, great.

So if you're always pressing on a bar or pulling on a lat down machine, you actually are overhead, but you're not in the fullest expression over overhead, right? Which is your arms straight up and down parallel by your ears. Hands over the top of your head. Stands over your head. So what we can then do is say, well, what tools do you like to use? Kettlebells, great.

So if you're always pressing on a bar or pulling on a lat down machine, you actually are overhead, but you're not in the fullest expression over overhead, right? Which is your arms straight up and down parallel by your ears. Hands over the top of your head. Stands over your head. So what we can then do is say, well, what tools do you like to use? Kettlebells, great.

That's one of the reasons kettlebells are so great. Single arm, I can't hold it out here, it's going to fall. I have to finish over my head. Dumbbells, the same. But kettlebells, it constrains us to express full overhead motion. I can look at, do you have enough interrotation with the hand by the side? Are you doing enough pressing-like activities?

That's one of the reasons kettlebells are so great. Single arm, I can't hold it out here, it's going to fall. I have to finish over my head. Dumbbells, the same. But kettlebells, it constrains us to express full overhead motion. I can look at, do you have enough interrotation with the hand by the side? Are you doing enough pressing-like activities?

That's one of the reasons kettlebells are so great. Single arm, I can't hold it out here, it's going to fall. I have to finish over my head. Dumbbells, the same. But kettlebells, it constrains us to express full overhead motion. I can look at, do you have enough interrotation with the hand by the side? Are you doing enough pressing-like activities?

Chaturanga, the finished position of my row, right? Bench press, dip, running. Those are all movements where my shoulder comes into extension, whether the arm is straight or bent. So what's nice now is I can say, well, am I distracting those tissues or compressing those tissues? Well, you're like, well, what do you mean? I'm like, are you pressing or are you doing a pull-up, right?

Chaturanga, the finished position of my row, right? Bench press, dip, running. Those are all movements where my shoulder comes into extension, whether the arm is straight or bent. So what's nice now is I can say, well, am I distracting those tissues or compressing those tissues? Well, you're like, well, what do you mean? I'm like, are you pressing or are you doing a pull-up, right?

Chaturanga, the finished position of my row, right? Bench press, dip, running. Those are all movements where my shoulder comes into extension, whether the arm is straight or bent. So what's nice now is I can say, well, am I distracting those tissues or compressing those tissues? Well, you're like, well, what do you mean? I'm like, are you pressing or are you doing a pull-up, right?