When I wrote about having sore legs in one of my hiking posts, I mentioned Kelly Starrett. Well, he wrote a book called “The Supple Leopard,” and Jill Miler wrote a book called “The Roll Model.” If you read and apply what is in these two books you will be Superman or Superwoman. These two also got together to create a CD which I highly recommend called, “Treat While You Train.”
These are all weapons in and of themselves. So I suppose each of these books deserve their own post, but I am going to concentrate today on Starrett’s book. It is a huge book, but I will pick a couple things for your consideration. Keep in mind that this book is filled with pictures so you really need to get it and go through it.
If the first part of the book Starrett explains his system. Then in chapter two he gets into Midline Stabilization and Organization. He gives you sequences to practice, breathing mechanics, and much more. In chapter three he focuses on the “One Joint Rule,” where “if you see flexion or extension anywhere in the spine, it is an error.” You want to have a braced neutral spine and he shows you how to get that.
In chapter four he covers the Laws of Torque. Want a stable hip position, then “screw your feet into the ground, spin your feet as if they are on dinner plates, spread the floor and shove your knees out.” Hence, law number one – “To create stability when your legs or arms are in flexion, you need to generate external rotation force.” Then law #2: “To create stability when your legs or arms are in extension you need to generate an internal rotation force.”
There are torque tests for hips, shoulders, etc
In chapter five he covers movement hierarchy and then a whole list of movements including the right way to do a back squat, pushup, deadlift, etc. He breaks them down into category one, two and three movements.
This book is almost 400 pages of color photos and text that help you move better in and out of the gym.
Good luck with all this. It will help you prevent injuries.