I was enthusiastic about the premise of the book, namely to be like a leopard, that's always ready for action, and doesn't stretch for warm-up or keep its mobility. However, the second half of the book is dedicated in hundreds of ways to use weird gadgets to "mobilize" your joints and muscles without stretching. It seems like we've come full-circle, haven't we? I find nothing concluding that excessive external rotation and abduction is required to avoid hip impingement while squatting, or that keeping your knees over your ankles causes hip impingement, assuming no structural abnormalities. I find that if an athlete complains of hip impingement while squatting, it is usually the result of excessive anterior tilt; not because they fail to shove their knees out (clinical evidence only).

If you want to become more knowledgeable about the scientific and conceptual underpinnings of Mobility exercise, deepen your understanding of how your body works and how you can improve your own mobility, then this book is right for you. If you have a mind that craves to understand and to learn and isn’t afraid to get technical, acquiring new terminology, then Becoming a Supple Leopard is a highly recommended read. Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance by Kelly Starrett 1st (first) Edition (2013) Fuss FK, Bacher A: New aspects of the morphology and function of the human hip joint ligaments, Am J Anat 192:1-13, 1991I'm committed to his 15-20 minutes a day for mobility work. The beauty is you don't even have to do it all at once. You need to do 2 minute chunks to effect change generally, but you can split it up and fit it into your day. Improved athletic performance: Optimal movement and mobility are essential for any athlete looking to improve their speed, power, and agility. Some techniques work - one of the issues I have is over head extension, I can't get my arm straight over head with out over extending my lumbar spine. I used a prescribed set of exercises to help fix this and I saw instant improvement. It wasn't an instant fix, which in unrealistic, but there's definite improvement which should only improve over time.

I found no evidence suggestion that “getting more” external rotation and abduction when squatting past 90 degrees maintains congruency and minimizes passive tension. In fact, by shoving your knees out maximally, you would actually increase ligamentous (passive) tension, and limit your ability to attain more hip flexion. It is shown that full hip flexion (≥120°) decreases passive tension of the capsular ligaments, and increases tension in the glute max. Full hip flexion also mechanically prepares the adductors to help with hip extension.2 So, if you are limiting hip flexion in any way, you are limiting the rubber band effect of glute max and adductors. Where I come from, the goal of a squat is to stand up, so maximally loading the muscles that help you do that is probably a good idea Not impressed. There appears to be a fairly new movement (market) for this sports rehab/pre-hab/'movement' material. Everything from rolling a foam roller over your muscles to 'functional movement' exercises.This creates a book with a philosophy that lives in its own context; applying scientific concepts and utilizing the latest in medical research, nonetheless. Where does this put Becoming a Supple Leopard on bookshelf? Wallace, Kelly (10 December 2015). "Forget 'Sit down!' Students now standing up to learn". CNN . Retrieved 19 July 2017. Let’s establish one thing, with any movement the goal is to produce the most amount of torque and not allow any torsion [to] occur on a compression/loaded body.” -Supple Leopard Camp

Basic laws of torque are taught, along with body archetypes and movement hierarchy. These are key concepts in constructing an effective, and, above all safe exercise routine later. Rusin, John (27 July 2015). "Kelly Starrett, Mobility, and CrossFit: An Interview with the Mobility Master". T Nation . Retrieved 19 July 2017.

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You can likewise integrate portability work into your warm-up or chill off everyday practice. For instance, before an exercise, you might play out a progression of dynamic stretches or versatility activities to set up your body for the impending movement. After an exercise, you might perform static stretches or froth moving activities to assist your muscles with recuperating. Becoming a supple leopard is essential for anyone who wants to improve their quality of life and reduce their risk of injury. Here are some of the benefits of achieving optimal movement and mobility: Build efficient, transferable movement patterns and skill progressions from simple to more advanced exercises So what can you do instead? The answer isn’t “suffer” or “tough it out.” Rather, spend two to five minutes on the following mobility exercises, courtesy of Becoming a Supple Leopard author and doctor of physical therapy, Kelly Starrett. Starrett has worked with Levi Leipheimer, Rebecca Rusch, and many other champion endurance athletes. He also runs The Ready State virtual mobility coach. Lax, Lauryn (12 November 2013). "Q&A WITH KELLY STARRETT". BoxLife Magazine . Retrieved 17 August 2017.

Title:Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance The practical implication here is that Becoming a Supple Leopard is a textbook teaching you the scientific underpinnings of Mobility exercise from a physiotherapeutic point of view and making that theory practicable in as broad a number of situations as is possible. Examples would be a coach who does not know beforehand the state of mobility of a new apprentice, or a therapist who can’t know what the treatment plan of their next patient is going to be without diagnosis.

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Starret makes the point that when you restore range or function to a joint or tissue, it must reflect in the training, you must utilize the mobility if you want to retain it without perpetually stretching. every day bracing technique, the start of the book describes how to brace and hold your body in everyday life from standing, sitting, walking. Useful info and definitely helps.