163 – Improving Your Movement Patterns and Performance Output with Dr. Kelly Starrett

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Dr. Kelly Starrett joins me on today’s episode to talk about the prerequisites of movement and training, and a systems approach to improving your ranges of motion and ultimately your performance.


Dr. Kelly Starrett – also known as the Supple Leopard –  is a coach, physical therapist, two-time New York Times & Wall Street Journal bestselling author, speaker, and co-founder of The Ready State, the world’s most comprehensive collection of guided movement, mechanics, and mobility instructional videos.


To find out more about Kelly, please visit:
Website: The Ready State
Kelly’s 10min Morning Routine
Kelly’s books


Time Stamps:
[0:55] – Introducing guest Kelly Starrett
[2:26] – Real Mushrooms
[5:50] – Kelly’s approach to mobility in bodybuilding
[8:35] – Bio-motor-output
[9:15] – Bookmarks around function
[10:30] – Mobility and movement control
[11:20] – Pain is a request from your body
[12:00] – Normative ranges of motion
[12:45] – How to program for mobility progress
[14:35] – Determining the starting point
[18:15] – Identifying patterns
[19:20] – Assessment framework
[24:10] – Your range of motion changes daily
[26:40] – Working on density
[29:30] – Flexibility, mobility, stretching?
[32:00] – Language is key: You’re not in rehab, you’re training.
[33:35] – Creating shapes
[35:35] – Comprehensive models
[36:19] – Breathing and the spine
[39:40] – Lower back pain
[41:10] – Kelly’s morning practice
[43:13] – Foot function
[49:55] – Eye tracking
[53:10] – Kelly’s non-negotiables
[55:25] – What are you training for?
[56:50] – Kelly’s new book
[1:00:07] – Find Kelly here


Slack Block


Today’s Sponsor:
Thank you to our sponsor Real Mushrooms for supporting our podcast and for bringing you the best quality organic mushroom extracts on the market. Real Mushrooms emphasizes the REAL, because many so-called “mushroom” products on the market don’t contain 100% mushrooms. To learn more, please visit Real Mushrooms .
Code BEN at checkout gets you 30% off your first purchase,
and code MUSCLE 20% off for returning customers.

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Ben Pakulski

Ben Pakulski

Since first lifting weights as a teenager, Ben has been on a mission to do whatever it takes… …to become the most muscular man on the planet! On the eve of The Arnold Classic, he confronts the dark realities of bodybuilding… And his own future! Follow him on his journey…

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Formerly the Muscle Expert Podcast. The world’s top authority on intelligent muscle building and fat loss gives us a simple to understand deep dive into the complex world of building a body you love, and living your greatness. Weekly interviews with leading experts in a vast number of scientific fields focusing on health optimization (nutrition, sleep, hormones, mindfulness and mind set), strength, (both physical and mental), and muscle hypertrophy. Learn proven strategies for optimum life performance, whether it be in the gym, the board room or the bedroom; this is the blueprint for becoming the upgraded modern man. Ladies, this podcast is for you too. The topics, tips, and life hacks covered are essential for every individual who wants to upgrade themselves mentally and physically.

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