Barbell Shrugged - 89- Kelly Starrett from Mobility WOD and Author of Becoming a Supple Leopard

Episode Date: November 6, 2013

K-Star, mobility guru and human performance expert joins the show this week!

This week on Barbell Shrug, we interview Kelly Starrant, a mobility wad. Hey, this is Rich Froning, you're listening to Barbell Shrug. For the video version, go to barbellshrug.com. Everyone, all my friends and family call me Kel. Now, you know. You should do it. When I got an email from you and you signed off Kel, I was like, man, we're friends now.

That's right. That's exactly what's on the inside. We got close real quick. We just bro-branced it. All right. All right, welcome to Barbell Strugged. I'm Mike Bledsoe here with Doug Larson, Chris Moore, here at San Francisco CrossFit.

We're hanging out with Kelly Starrett. That's right. That's right. That's me, man. Is that who you are? Who am I? Who am I? There you go. Zoolander. That's me, man. Is that who you are? Who am I? Who am I? There you go.

Zoolander. What's there to ponder? I don't know if the folks at home can see any of this or will see any of this, but you guys are all standing in a circle, and all I can think of is, oh, brother, where art thou? We're in a men's harmony group. You have to share your heart. I saw that movie so long ago.

I don't know. Real quick before we get started, make sure you go to barbellshrug.com, sign up for the newsletter. You'll know it's the newsletter when you get there and it'll say, hey, news. It'll say, hey, do you want to know how to fix your snatch? What are the eight snatch mistakes? And it'll be Rich Froning with his shirt off next to me. So just sign up there, and we'll keep you informed of all the stuff we got going on, like how we're going to be interviewing K-Star or Kel. Right, so I'm just dropping it.

I pull you guys into the inner family, Kel circle, and now you just dropped it. It's all marketing, really. I want people to know that I'm cool. Well, you know, Prince kind of went through an evolution. You know, he was Prince. His arm was formerly known as Prince. And they had that little fucking weird thing on his neck. Well, that's where I'm going to go.

That's the next. I just turned 40 on Saturday. You did? Whoa. I'm 40 years old now. And so now I'm all gray and grizzled. And more importantly, a master. There you go.

Because I'm tired of competing against these 23 year old little bastards well even even like uh it's 40 masters division now thank god it is i keep moving it around but there's just no man's land in their late 30s where you don't get any respect because you're like oh you got your ass kicked by this 24 year old girl and you're like wow but she's 24 and then you know and then really you don't know who you are. And then, you know, one day changes.

And now I have this immediate backup where I'm like, I can redefine myself. I'm like, Oh, you beat me, but I'm 40. Or if I beat you, I'm like,

wow, you just got beat by a 40 year old. That's awkward. So you're four years old, but you can do a backflip still. Is that what we just learned? I can do a lot of things. I can stampede a herd of crippled yaks

Yes So when I turned 30 I woke up the very next morning And it was very painful Did that happen? That was on your mind man Did you wake up at 40 And be like

Oh shit I got extra pain now Well I'll tell you What has happened If we're gonna Let's just go deep here 40 was It's been tough

This has been a tough Few months Like I had some kind of, I remember my first existential crisis when I was 18. What was that? Exactly. I literally like, who am I? I'm 18. I haven't, my girlfriend left for the summer. I'll never find another pair. Oh, I won't go there. I haven't cured cancer. Right haven't cured cancer. Suddenly, 40 brought all the stuff up for me. I had to turn over some and look who am I as an athlete. The engine,

the body is willing. I don't think you can ever stop making progress. I really appreciate it. Dan John says some really savvy things. He's like, look, if your bench isn't going up, what's wrong with your program? If you're not getting better. It doesn't necessarily just mean are your pounds going up. right? It could be volume. It

can be your capacity, the volume, your heart rates. There's a lot of ways to, to, to get better. I noticed that my, my metabolic engine is not as hot. This is what I, I mean, it's my wife's fault. Actually, we were, I was training in the backyard and this was like a year ago and she's like, you know, it's too bad you didn't discover CrossFit when you were young because you might have been good. And I'm like, oh, thank you. Thanks. Question mark.

Now I'm old and slow. Is the vast majority of your training on the road these days? No, no, no. I am. I travel maybe twice a month, maybe three times a month. That's not bad. No, no, no. It's not bad.

It's bad, but it's not bad. It's never good. Well, and as you guys know I mean you know where we are right now we're in the middle I keep saying this it's a renaissance and it's a hiding a ship it is so exciting so renaissance fair let's be honest and when you share kind of fair they have this little weird flatbread pizzas and jousting that's exactly right Except you show up at a Renaissance Fair and it happens to be

a local community of strength and conditioning athletes and they're zealous and mad and you show up and you get dropped right into their local knowledge.

You're like, hey, we're going to take you to the best barbecue and here's our favorite margarita joint. That's where life starts. Yeah. And the conversation

is going. So on the one hand, traveling is amazing. On the other hand, it really is sort of tricky to kind of cobble together we um we had a big joke for a long time like you can talk to wellborn about this i don't know if you guys have had wellborn on the show the giant man himself yeah his hands one day i did shake his hand a couple years ago you know they'd like envelop my hand i was like we were talking about happening with his hands once because

you know i i'm i'm like 222, 223. That's kind of my standard weight now for a long time. And when I'm around well-born, I feel like a child. And I sort of have body dysmorphic disorder. It's megorexia where you're like, I'm so small. I'm small as every girl in the room. Megorexia. Megorexia because I'm around well-born.

This is actually, it's gotten really bad. I was just working with the Saints a couple weeks ago. They're awesome. Not a single guy in the Saints impressed me with their size. I was like, these guys are so small. They're like little gymnasts. Because you've been next to John. He's like back squatting 700 pounds.

He's like 17 or some shit. That's right. But John, Jesse Burdick, Mark Bell, all of them. They're all these big guys around me all the time so I'm just like, well, I guess I really am small. Who's the biggest guy

you've been in front of? Oh. What's his actual dimension? Who, Wellborn? Yeah. Wellborn, I think, is like 6'4". And he's a solid 290.

Depends. Now, yeah. But when I met him, he was like 320. He was playing the last year at the Pats when he was trying out. I got inoculated

against seeing big guys when I was a freshman playing Division I football. University of Memphis, we were okay then. We suck now. We're working on it. We're working on it. The biggest guy ever was in front of a man presence. My old friend, DeCore, he was 6'8", 6'9", 350 pounds. A black guy from Memphis.

A fucking insane athlete. What would Louis Simmons say? That's 350 pound of meat? Like, you know, kind of chain? And he was the kindest guy ever made. He didn't want to hurt anybody. So he might have pissed him off one day and he ran from one hash or sideline to the other

and nailed this linebacker right between the shoulder blades with all that mass and fucking almost killed him. I'm serious, dude. He was the nicest guy because he killed a whole bunch of people by accident. He was the kind of guy He didn't want to hurt anybody No I don't want to hurt you I don't want to hurt you

Listen to me I don't want to hurt you You must die That's the progression So this is the key With Welborn Is that You know

Welborn was We were talking about Heavy hands Because John had a reputation For having these massive hands In the NFL And I was like What do you mean Well he's like Let me show you And he just took his hands And he just for having these massive hands in the NFL. And I was like, what do you mean? Well, he's like, let me show you. And he just took his hands

and he just slapped me in the chest. Boom. And it's like two hams that were flat and strong just slapped me in the middle of the chest. And I felt my like my soul sheared sideways. I left my body for a second. I was like, look, we're good friends, but don't ever do that. Oh, that's him saying hello, right. That's him saying, hey, buddy. Hey, man. How's it going, bud? I saw a photocopy of Lennox Lewis's hands, pro boxer, and it was like bigger than the eight and a half by 11 sheet of paper.

Like it just dwarfs the whole thing. Like big old bowling balls on the end of these, just slugging you in the face bigger than your head. That's true. And, you know, so pulling this conversation back to Wellborn is that, you know, we had this joke that the fastest way to destroy your fitness is to own a gym.

The fastest way to really not be strong or not be fit is to travel and own a gym. There you go. I talk a lot about exercising, but now I'm 40, I have an excuse. There you go. Didn't Wellborn have a slap tear at one point and you've been helping manage that over the years? Wellborn, I have helped excuse. There you go. Didn't Wellborn have a slap tear at one point? You've been helping kind of manage that over the years?

Wellborn, I have helped Wellborn manage. Because here's the deal is that, you know, as we're in this big experiment of figuring out, we just spent people. We just spent them. Like, we're like, you look, you're just. Disposable. Yeah, and like a Bic razor, you know.

And we're literally like, well, just lift it, get it done, crush. Who fucking cares? And it'll be fine, right? Because there's another kid kid coming through or you know like a little people are like well I can't run out. I just we're right next to physical therapy office here this big fancies Orthopedic clinic next door is that yours no friends. We're friends. Okay, like the way we have a cat and a dog that are friends But we're friends ish and there's a woman walking by and she had one of those there's the orbiter treadmill have you seen that?

Basically it's a big bag you wear a it looks like a skirt you know that white water skirt suspends you and then you run suspended

and I think it's like a $20,000 treadmill and this woman had her own thing I thought that's what they made pools for or running technique for or you could learn

how to move and this woman's like well I tore my ACL a couple years ago and I'm like oh you have your own skirt that's like or running technique for. Or you could learn how to move. That's it. And this woman's like, well, I tore my ACL a couple years ago and I'm like, oh, you have your own skirt. That's a really expensive hobby so you can just come here.

And she's like, yeah, I just want to run once a week. And I was like, wow, we figured out how to sell shit to white people. This woman has bought this thing so she can run once a week. She runs at zero gravity.

And I'm like, wow. Well, I plan on shipping myself to the moon soon so but we broke that's a good idea and that one thinks that's okay like it's okay for her to you know to say hey i can't run and that's bullshit i mean really it's like what point did you stop needing to squad or lift or be strong or have you forfeit your human card like i'm exiting the human race now i'm gonna go fucking put myself into a machine, Matrix style. Let me just get some exercise. I'm going to move my arms around in the virtual environment.

So, you know, the thing about John is that John is very, very technical in his understanding and you arrive at some very hard lessons. You know, I paddled on the national team until my hand went numb. Right? And I couldn't turn my hand and I had a big bloody nerve root

and like, it was bad. And like, my hands were tingly and I couldn't pull and I couldn't turn my head for a while and that's why I quit racing.

That's not good. And when I asked everyone around, everyone was like, oh yeah, it happens all the time. And I was like, what do you mean it happens all the time?

And they're like, I was like, you knew this was gonna happen to me? And I'm like, this is my right hand, bro. Like, let's be clear. So,

um, so. ACTB, our sound is funny. Sanctus Northquake? Always. Yeah, it sounded real shaky. Yeah, it's kind of cutting into that. Something's funny. We'll take a break real quick.

All right, guys, we're back. Sorry about that. We had a technical difficulty. We'll take a break real quick. All right, guys. We're back. Sorry about that. We had a technical difficulty. We were getting into, does anyone remember? I think it was tougher than me. The disposableness of human beings. Yes. So helping Wellborn out was interesting because Wellborn really comes from this language of,

hey, get it done. You either survive or you don't survive. You're either going to be broken or not broken. We're talking about that woman running. You should be able to do all this stuff forever like your pounds are going to go down you're going to be stiffer

you're going to have to spend a lot more time on warm up and cool down and maybe you can't like I Diane puts me on her program I'm trying to clean 400 in my 40th year

with one fucking arm well you know I get to start with two but after like two and a half weeks my nervous system is crushed. And sometimes I'm like, Diane, I wasn't even like, I don't know where my hamstrings are. And she's like, oh, you're old.

And you just can't. Oh, you don't handle as much volume as a 26-year-old. Maybe that's the difference, right? I've noticed that. That's right. I've noticed that. You don't recover as fast unless you do the other thing. But the issue is that with John,

we had seen, you know, his knee looked like a garbage dump. You know, he'd played football with a broken bone out of his leg. It's a brutal sport, man. So it is brutal, but also what's brutal is that we didn't ever treat athletes like they're athletes. And I'll tell you, whatever your take on CrossFit is, you know, this is the first time I've ever been around a group of people that actually think of themselves as professional athletes in terms of nutrition, warming up,

cooling down, looking at positions, looking at kind of, you know, being not even just physical capacities, but all the ancillary shit that goes along with being a sustainability too, I guess. Can we keep this shit up?

Can we live long, awesome lives and be strong and fit and balanced? And how long can we do this without just a flash in the pan? The fundamentals is always fitness and health. And so it was built off of that, unlike a lot of other sports. That's right. And people are obsessed with performance and going back into this thing. We've been backing into performance.

The difference is now that we're all talking about it in the same place at the same time, which is what's amazing about the time we're in right now. People are sharing ideas and saying, hey, maybe you don't need 15 grams of fish oil a day, just don't eat like an asshole. Makes sense, coach. Yeah, thanks. What's awesome about

fish burps? Nothing. Never drink the fucking mint-flavored fish oil liquid stuff. And chocolate-flavored? Jesus. Tap dancing cries. official liquid stuff. Oh my God. And chocolate flavored? Jesus. Tap dancing Christ. That's terrible. My worst nightmare.

I thought it was pretty good. You're an asshole if you think that. I came home one day and I was like, I made this big edict at our house. I was like, no one's drinking milk around here. We're only drinking goat milk. Hell yeah.

Wait a second. And my wife's always like, she's always like, okay. And even my daughter, who was an infant at the time drinking milk, she was like, this is disgusting. She wouldn't drink it. And I had some goat milk that was so good.

I was like, this is the goat milk God intended. When God said milk, this is what she meant. This is it. Green grass. It was amazing. And then I got some goat milk at Trader Joe's and I got the goat Like concentrated goat oil essence on my lip and it was like wet gland of goat

Goat in heat And wretched in the sink for like 20 minutes Yeah, so. Not okay. Here's the thing. If you get the milk from the store, then you fucked up. Yeah, I agree.

True. Yeah, you got to get it from the farmer because that's the only way you're going to get it raw and clean. And then I did. And in the winter, in Tennessee anyways, they're getting fed only hay.

They're not getting fresh green grass. So you're drinking goat asshole hay flavored milk. You can taste what kind of grass you're drinking, right? What kind of grass it might have gotten to. If it got in some onions, you might taste some onions. Someone said that they're like, you're not what, oh, it's Forrest Griffin. You're not what you eat. You're what you eat eats.

That really is true. That is true. In the winter, it's like, oh, it tastes kind of like hay. But there's been a couple times where I'm trying to make my milk last as long as possible. Yeah. So I've got raw milk, and I'm trying to make it last as long as possible. It's a winter. I mean, pasteurization is bullshit.

You just got to stop drinking milk in the winter sometimes. So I pour this thing, and I take a big gulp, and it's almost cottage cheese. I was in the office of the gym. I was like, I took a big gulp. I was it's almost cottage cheese i was in the office of the gym i was like i took a big gulp i was like uh-oh i ran out there how important is that i get really fucking huge man you got 20 minutes to get that pizza down you're insane inner teenager fuck fuck man oh me let's get after it i did not drink milk milk for months after that but goat milk is way to go for sure

mouthful of mint fish oil fucking shit it's so bad and a handful of walnuts and I was like I'm doing flavor

it's texturally fucked and then I I literally was like back in the sink sweating and I was like done done

this is what happens when you try to be healthy you spend a lot of time heaving over the sink. It's trial and error, man. You got to get this experimentation out of the way. Got to find the line. Actually, speaking of Forrest Griffin, what have you done with him? You haven't been training for fights?

No, no, no. You know, Forrest is, here's what happens. Eventually, you care about the details. Because you can't afford not to care about the details. Forrest is meticulous in his preparation. He did things like, and his wife, she's like, look, when you win fights, the family does well. So what do you need? So, for example, if he had UFC fights.

Thanks for the support, wife. You guys can take a punch. He was fighting at 11 o'clock. That was when he was fighting on the card. He would be up and exercising at 11 o'clock. That was when he was fighting on the card. He would be up and exercising at 11 o'clock and a month before. So he'd shift his whole life around and sleep by himself.

Smart. He'd only train at 11 p.m.? No, that was one of the times he would train. So his body was like, it's 11 o'clock, we're ready to go. And so he, I mean, little details like that. He knew when he needed to train.

Hey, here's when I lift. Here's when I feel fast. And eventually after, after you know because sometimes bad stuff happens to you just it's sport and they're contact sports that are contact sports the whole sport's designed to hurt people you're gonna be hurt it's weird so you know what happens is we know you find people who understand and here's the deal. It's so easy to, you know, like if we were talking,

just talk about Ido Portal and, um, and I don't know why I'm giving this guy a, he hates me. So I don't know why I'm giving him, um, but here's the deal. Maybe he'll like you now.

So first of all, second of all, he's mistaken. That's right. He says like, he's like, look, you gotta be strong in weak positions.

And I, and I agree. So, cause you're going to fight in bad positions. You're going to tackle in bad positions. The problem is it's hard to see, do you have full position, yes or no. Do you have full capacity as a human? But it's easy to see in the gym if you have full internal rotation of your shoulders, yes or no.

Because we do these movements called snatches, right, and cleans and kettlebell swings and stuff like that all the time. Where you can easily see if you have capacity. My feeling is if you have full capacity in the gym, then you have the potential to be strong in these bad positions. You can be unstable because you have the fullest capacity of what the shoulder does versus, Hey, I'm going to have to tackle or lay out in a bad shape. But if I'm already very restricted and I can kind of get away with that, that's when we start to see the weird injuries that people overexpose or they get into some, some funky shapes. And then that's where the traumatic injury. Look, it happens sometimes. I work with a lot of military guys who go through a lot of bad shit, right?

And comma, how can we correct that or make it ingrained so that when you jump and land or jump out of the helicopter, your feet are always in good shape to land? So there's some things we can train out of, and what ends up happening is that all of the masters at some point, anyone who's a serious athlete starts paying attention to the fucking details. And that is, boy, I can't be in that shape. I can't be in that position. I'm missing big chunks of range of motion. I don't have capacities.

I'm stiff. Even though nothing hurts, I'm stiff. You know, you're telling me that story. Yeah, it takes 700 pounds to get to squat. You know, I mean, like what does it look pounds to get to the to squat you know i mean like what does it look like to go to the toilet in the dream kelly live in the dream here we go i'm gonna go sit down and take a poop well i just have the image of like as you get older and older you keep passing through this wall at first it's like totally transparent then it starts filling

in filling in as soon as it's like all right fuck you you didn't listen you just it's done for you you only listen when you get old though the. The young athletes, it's tough to convince those guys. It's tough unless we make it about hot, dirty, nasty, raw, sweaty, boning.

I like it. No, wait, I mean performance. Oh, that's not as sexy. Yeah, right. If you start saying, hey, look, this shape yields better performance

more often, then we get everyone's attention. And then also, eventually, this is just the way we do it. We're not having this conversation where we've solved this fucking problem why are you

squatting like an ass you know i mean like my why one of my daughters was running around our gym and she's five and one of our athletes was one of our coaches worked with an older athlete or a new athlete and you know at some point like we really want the foot a lot straighter for a whole bunch of reasons we're going to talk about but it's like your foot's in a good position or it's not. And it's stupid if it's turned out like a duck. It's just dumb. You can't look cool like that. Okay, you're right.

But even my daughter walks by and she's like, Ivan, her feet should be straight. Is she talking shit about kids at school? Like, Daddy, this bitch has quick and free. You're going to say that, Kelly. I'm adding. breathe well she does come home and talk shit they'll come they'll talk shit about kids lunches like mm-hmm and you should see what that was no wonder she's all puffy I mean slow and puffy, right? I kicked her ass. Daddy says you're slow and puffy. Hold on to your ass. This next generation of kids.

The real exciting thing is it's too late for you. You're too old. I'm too slow. I did understand. Carl. He works his magic. His little European Euro magic. I'm going to ask you for his phone number.

Can we have coffee, Carl? I mean, you're just romancing me, man. Fuck. He works his magic. His little European Euro magic. I'm going to ask you for his phone number. Can we have coffee, Carl? I mean, you're just romancing me, man. Fuck. It's true. It's true. He does. He talks me into a whole bunch of shit I didn't know I could do. This is how I get even with Carl.

I take him on the river. And he's scared shitless of being in the white water. And watching him. You know, you're to Tennessee. I understand. I guess. I do white water. Dude, you see Deliverance, bro? It's cool. So I put him in a two-man white water kayak like it's a legit this is this is a legit white water kayak and we ran a good solid

intermediate it's a hairy thing to do where people were we were palling down and people literally were like oh you guys are you you're going in here in that boat oh and carl's like what is it what do they mean what's that mean it's gonna be fun? What's that mean? It's going to be fine, Carl. Don't worry, bro. Relax. It's totally going to be fine. It's still fun to see someone get gripped. Here's my recommendation.

It is. For anyone who thinks that they're going to get into strength conditioning as a sport or hobby, choose a kid's sport that actually pays dividends. Like, on one hand,

I'm like, oh, that's really impressive, Carl, and you're a great teacher and you're really empathic and you're really genius, but you've been fucking doing this since oh, that's really impressive, Carl, and you're a great teacher, and you're really empathic, and you're really genius. But you've been fucking doing this since you were two. And now, like, you, whatever you did as a hobby sport, like, pro, you still get to leverage that. You know what I mean?

Like, how many whitewater kayaking events have turned up in CrossFit? Or in the Olympics? Right. What kind of crazy shit can we think of? What is it? So, my point is just that you should really, you should really learn the skill that you can actually make money, which actually goes back to college. It goes back to, you know, don't get a liberal arts degree.

Become an accountant. I get the email like once a week is what certifications should I get? Like, I don't know. What do you want to do? If you want to be a weightlifting coach, maybe you should go to USAW. I mean, if you want to be a football strength weightlifting coach, maybe you should go to USAW. I mean, if you want to be a football strength and conditioning coach,

maybe you should get your CSCS. If you want to be a CrossFit coach, you might want to go to your level one. Take half of all that money and just go visit people and fucking engage

with other humans and learn, fucking train and learn. I'm not actually talking about education here. I'm talking about pieces of paper. Why are you talking about that shit then?

The meaningless shit. You got to choose what you want to go into. You do have to choose. This life's all about choices. Alright, so you've got a book. I just had a threshold moment where I was like, do you remember in Flash Gordon, you stick your hand in the stump?

Yeah. Remember that? That's really what this whole thing is about. I have no idea what you're talking about. I'm open to other references. I watched it one time, but I don't remember. I watched too much TV as a kid, and it's paying dividends now, so fuck all these people who told me not to watch so much TV. I'm 40 and you're 19.

There's this thing called TV. I wish I was 19, man. We had this TV. It wasn't flat. I got my first TV a few years ago. It finally came to the South. I appreciate that. So you wrote a book, Subtle Leopard.

You got Mobility Wad. I think you kind of came on the scene with the Mobility Wad thing. That's when everyone really noticed, you know, you picked up a lot of steam and kind of got that Web Liberty status. And then, oh, man. I told one person about that. Really? I only told one person. And honestly, the reason we started it was because I had a clinical practice,

and I was working with all these athletes, and I was like, how come you don't know this? Like, what's wrong with you? How come I have to start from zero every single time? Yeah. Like, that's great that you squat. I mean, you know, I was lecturing people, like really smart Olympians about, you know, this is what your hip,

this is your leg. Your leg isn't being a leg right now. Did you notice that? Like, fuck, you've had three MRIs and, you know, and spent $17,000,

but you're, you know, like you don't even know how to squeeze your butt. Like, what are we talking about? And so, for all my life,

man, yeah, I'll go inside. No, no, this is it. So, we really started like,

why don't we just take the low hanging fruit off? Yeah. And we'll just put this out. This is like stream of consciousness. And it is. You see, it's just like me and an iPhone. Fuck it.

Like, we're doing it live. Yeah. Fuck it. We're doing it live. And literally, lo and behold, it resonated with people. Well, I can really appreciate it, man, because I think the thing I love about it, and it's made the biggest impact for me

like the last year of my own personal training, which isn't for any competition, but it's like learning posture things. Again, because my whole life being a young, fat kid struggling on the football field trying to learn a sport, and then having mobility never being a thing, but having the stretching be that first thing you do that's almost like a throwaway thing. We just fucking do this because, I guess, you got to stretch, and you got to get warm, and you put all the focus on the running around and damage.

There's no discussion about, well, you know, I'd like to see you do this in a better position this makes sense like well this is just as important as all the exertion stuff we gotta make sure you can play the whole fucking year and not just get trashed well and you know it's so it's so interesting to see where it's gone because really when i say mobility i'm like do you have the motor control to actually get in the position do you know what you're supposed to do because Because, you know, joint range and tissue range, you're not like an unanimated piece of meat. Like, do your software fucking work? And that's like, you know, probably it's two videos to one,

me talking about movement theory and technique to actually how to fix the biomechanics. This is where people have gone wrong. I mean, people are substituting mobility for stretching. And I'm like, whoa, whoa, whoa. The reason I didn't ever use the word stretch, I didn't even use the word flexibility, which is CrossFit's word for this thing,

was that what we're seeing is that people were really confused and came with a lot of baggage. We have to take a systems approach to your biomechanics. Most important is do you understand what the good position is or what an optimal position is for the human? Yes or no, and that's not debatable. That's not even,

if you're still arguing with me about what the steel position of the knee is, go to fucking school. That's what i did like that's that shit is close read a fucking boring book come back to me seriously so what's great is now we can it's gotten so advanced that i'm like i'm asking you do you have full position yes or no can can you achieve an optimal position because that and if you can then you don't need to warm up you just need to get hot and sweaty and run around and learn skill right you don? This is a beautiful idea of making it important. Like, here's why this is fucking important. It's important.

Anything else you do, here's why it should be progressive. And here's why it'll give you what you want. Help you deliver more force. Help you be more explosive. Help you last longer. And it's a moving target. It's a big, obvious gap no one closes. Because you're going to be going to get old.

You're going to have to sit. You're going to come through a really brutal training cycle. You know, this last year, I was training for training for this 100 mile mountain bike ride and all you need to do that's a good question it was like an eight and a half hour grinder 12 hour grinder sounds like a blast yeah right right the numb penis everyone loves that that makes for a gnarly chode at the end of that race we say grundle grundle grundle on the west coast it is west coast so the thing is I was doing as a fundraiser for some friends

for some fallen go ahead keep laughing so I'm doing as a fundraiser for some friends and meanwhile I'm Olympic lifting heavy and I'm traveling

and guess what happens my quads start to get brutally brutally stiff one day I wake up and I have knee pain and I'm like what I have knees like i don't like i don't have knee pain like i haven't had to have a knee pain since nom you know but like well you know seriously so all of a sudden like it turns out like squatting heavy cleaning heavy biking heavy and flying an airplane i got behind

bad combination factors and that's why it's got to be moving target and so teaching people this is what normal is. Like, if you ask anyone, should you pick up, should you round your back and pick something up off the ground? They're like, no. And I'm like, okay. So why is your shoulder in that position? Why is your ankle totally collapsed?

Like, why did your knee come in when you squatted? You can identify the spine thing because we beat that into your head, but you can't identify any other pieces. So out with the Saints, and literally, you know, they made a commitment now to start squatting and training heavy during the season. Okay. Which makes sense. And so, I come in early on preseason.

So, that's not common already. No, man. Fuck. No, no. We don't get you hurt. I've never been a football strength coach. I can see you're never a high-level athlete like yourself. But it's rare.

So, the Niners squat heavy, like really heavy. They box squat heavy. That keeps you healthy, man. That's what I fucking think. So here, let's, let's expand on that

because everyone knows that you actually feel better. Pavel's been talking about do some triples, right? You don't have to make progress. You just don't have to lose progress,

right? So, and when your training volume's up, pounds come down a little bit, but you still get the same volume in, right? And whatever,

whatever the, you know, the real question is, how many times a week do you need to squat? Three times a week? Twice a week? I don't know. That's between you and your coach. But here we are with the saints coming in, you know, the day after they just had a scrimmage, they're all beat up. And I'm like, let me explain to you what we're doing here. And I'm like, we're going to reclaim your position because you can't reclaim it. Otherwise we're going to open

up your hips. We're going to get your trunk firing again. We're going to get your ass working again. Like we're going to get you into some better positions and you're not going to get weaker. And they're like, word, word. They actually had a great practice. I'm in the elevator with one of their star defensive players. He's huge. And he's like, yo, my hips feel really good today.

He's like, you know, I'm kind of explosive. Thanks, motherfucker. He's like, I'm kind of explosive. I'm going to fucking monster you. Oh, is he? Yeah. Don't razz thanks, motherfucker. Film him. He's like, I'm kind of explosive. He's a fucking monster. Yeah. Oh, is he? Yeah. He's like a child.

He's like, just don't razz me, man. He's like, when my hips are open, you know, I feel like I can do stuff. That's right. Yeah, bro. I'm like, thank you, sir. Can I have a Coke, you know? Sign my T-shirt. So, I mean, that's what's interesting about this

is that suddenly we're making this about positions. We're making it about mechanics again. And we're making it about understanding you're going to be compromised.

Well, playing a football game is a big compromise. Sitting at a desk is a big compromise. Being an endurance athlete is a big compromise. Flying a helicopter, it doesn't matter.

How do you reclaim your human function? It's a side effect. You probably get stronger. I guess that fucking moment is what it's all about. I can sit up, I put my leg up on something and stretch like okay i did that

check that off the list or i can fucking feel why it's important right that's right and not only that but like you know am i just really like you're going to stretch your hamstring have you seen how strong your hamstrings are you know oh you squatted a thousand pounds yeah let me just pull on a little bit with five pounds of tension you're like yeah i feel a stretch there that's not going to change anything in that system and so so one of the problems is we engaged in a bunch of bullshit that wasted people's time. Like stretching. And people are like, yeah, stretching makes you weak. I'm like, no shit.

Who's been stretching? Have you stretched in the last 20 years? We all stopped doing that because it doesn't work. I stopped doing it because it's boring. You have a very short attention span, by the way. And all the fence is stretching. It is. And all the fence is stretching. You can't keep her on anything no so that's why i crossed it so that's right so you you know like i think i think cooking is like cooking my little paleo

meals kills me you know the greatest thing out of this whole experiment in in psychology this whole social experiment is that people now are making meals. Like, they bring steak and parsnip puree to my gym for me. And I'm like, that's a revolution right there. We need to send a message out to our members. You know what it is? Where's my goddamn parsnip? I just made a topiary draft. We don't understand.

Our coaches actually get stuff. What am I, a farmer? Not me anymore. Let's take a break real quick. When we get back, we're going to tell everyone Kelly Starr's secret code into breaking into the Mobility Watch

premium website. Done. Three, two, one. Chaka-bra. Chaka-bra. Can't do it now. And we're back. You have to.

San Francisco. I don't know what to say. San Francisco crossfade with Kelly Starr. Kel. Kel. You're buzzed now. It's Bud Kel.

There you go. He sounds like Carl L. Oh, there you go. Actually, I want to go The Kel, so it's like The Consumption. My dad died of the gonorrhea. Not a true story. Right before we cut off there, I wanted to get in a... So you wrote the book.

You did MobilityWOD for a long time. And you're still doing MobilityWOD, but you moved to a premium site, which is actually fairly cheap for what you're getting. Was it $8 a month? Fairly cheap. The trolls don't think so. Especially free. Super cheap.

Cheaper than anything we sell. I'll tell you that. Well, that's nice. Here's what we did. We had a problem because we needed to re-tag and re-categorize everything and put it, and we actually went into like deep porn site technology.

We have an innovator. There's the innovators, yeah. Yeah, for sure. First ones that have HD online. Managing all of this video content platform, the porn guys were doing it better than everyone else.

And we had a genius who basically... That's why your site looks a lot like Pornhub. Oh. It all makes sense. And we basically changed the color. I heard, I heard. Find stretching singles in your area.

I'm just running out of my talk engine, man. What the fuck? Make a Metcon. That's right. Latex. So one of our friends this guy he's very talented went back engineered

all these functions and features right to build a category so one is that it was a very expensive website and we were already we hadn't made any money

from the website for years and then I don't know if people understand how expensive it is to like they fucking do not

to like hold that stuff on Vimeo like we pay huge amounts of bandwidth fees to manage the actual just the the administration we have a guy who like helps us with that we have so the thing was starting to cost us a ton and look i understand the freemium kind of thing we still put out a ton of free web content and all the other stuff is just categorized as a side

effect it's way easier to use now. But what we found is if you ran a small family business, I have children, if you ran a small family business that cost you tens of thousands of dollars every year, like,

wouldn't your wife be like, what are you doing? Like, but this is good for the environment. She'd be something harsher than that. She'd grab other balls, probably. Yeah,

so, and so, what we realized is like, look, we can, we think we can up our game. We can do daily programming. And then we actually wanted to create a platform for webinars.

So we do this one-hour webinar. Those webinars are – They're good. They get deep, man. They do. And I can talk about them. You just used one for staff training the other day. Oh, right on.

Yeah, the shoulder one. Because I really feel like people aren't getting some of the basic anatomy and physiology in our language. Right? You can go – there's plenty of good resources, but this is our language. This is the language that you speak and I speak. Nobody gives a shit about the other stuff we don't doesn't make sense to them and it's useful if you're going to look at some point someone has to understand the biochemistry but like we don't need to know it you know but you do need to know some basic

anatomy physiology if you're going to do this stuff really well the other piece of that was we also want to create a graduate level course so that I could take off the, the, you know, the break and really go a little bit more wild because the coaches out in the world are now the tip of the spear and you're solving people coming into, and they're like, Hey, I have no knee cartilage. What are we doing today? And you're like, Whoa, Whoa. Or, you know, people, I mean, you literally are getting everyone in your gym and you have to be responsible

on how to program a coach for that. So we needed, uh, basically cut off to say, look, we think you need graduate level education and I'll over deliver under promise, over deliver. And we're trying to do that. And you know, we're a fucking cause man.

We have almost like 10,000 members right now, which is great because we're, we're seeing is that people need are really hungry for daily resources that are little chunks of time that really makes a big difference. Yeah. I was imagining after having that much free content for so long yet people that felt like entitled to get it free forever and now they're pissed that if they pay nine dollars a month or whatever cost like nine dollars on fucking Starbucks this morning yeah and

that's I think web 2.0 is sale we're in web 3.0 and and no I mean you have to pay for the New York Times online you see our local paper online and if you really think something's valuable, you should support it. I mean, forget the public radio model. We've gone beyond. And there are enough resources. And we've killed people on the free stuff. And now we're saying, hey, look, we can make it better.

We're shooting everything in HD now. It just is a little bit more sophisticated. That's right. We have to. You pay for what you get. If you're not paying anything, you're getting free stuff. It might be good. If you pay, you're going to get even higher quality.

Like you're talking about organized, better. If people understood even just for us to do that webinar piece, that live webinar show, it's so sophisticated on the back end to make that happen. And that costs us a lot of money to put up. We think it's the right thing to do. We just don't want to lose money. We still haven't broken even yet.

There's other stuff. You're like, I'm ready to break even anytime, people. Sign up after years of work. There's other stuff you can do with that time, that hour. Why not understand that? You're here to educate me on my moral value. We're still enough. What I think is great is that we still have

about 600 free videos on there and that's, you can solve most of the problems in the planet with that stuff and now we can be

a little bit more sophisticated, a little bit deeper, you know. Yeah, everything seems to be more. The haters are like, what's great, and this is what's great

about the Legion is that someone shows up on Facebook and is like, what? This used to be free, this is bullshit and then people just

eat him. As they should, yeah. Fuck you up. Don't come around here. It's good to have trolls on your side of the fence. Charles Sikkim. My minion trolls.

I like you were talking about graduate level classes. And I think, I get in this discussion a lot. I think quite a bit about education as a whole, formal education. And I think it's going away. Like walking into a university with buildings and all that kind of stuff. And for a job you'll never get. Yeah, you know, ridiculous student fees. I mean, I

can learn more about kinesiology by subscribing to your website than I ever did in class. And it's a lot cheaper. You know, I went to grad school. People forget I have... It's fun, right? Well, I enjoyed our time. I went to grad school. People forget I have... It's fun, right?

Right. Well, I enjoyed our time. I don't recommend it. Only because I didn't have a job. Nine semesters of eating shit. I had to do that in order to be able to explain this. I agree that with what we're doing, there are a lot of ways to go around this curve now,

and the resources available, CreativeLive, there's a whole bunch of languages. There's a young kid out there who basically put himself... He told his he's told his parents like 16 like i'm dropping out of high school this is bullshit i'm not going to college here's what i'm doing rock music band yeah that's right plastics my little brother and sister you know they go oh what should i do next and my aunts and uncles and are like you have to go to college and then they come ask me and I go, no, you don't. You can get your education.

Here's the deal. You need training. You need skills. We see a lot of people who have talent, but they have no skills. And what you need for skills, you've got to put some time in. Come in and coach. Coach a thousand people. Potential is a French word for ain't done shit yet. I don't know if you knew that. That's right.

Potential. What we're seeing ain't done shit yet. I don't know if you knew that. That's right. Potential. Potential. What we're seeing is that people just don't have the skills. And so, you know, you can pick up these things. You know, if I had grown up as a kid saying I want to be a strength coach, my parents would be like, whatever. There's two jobs in football and college football. Good luck buying a house in the Bay Area.

How about good luck buying a house? You know? And it's a tough job. I know so many professional strength and conditioning coaches for big, big programs, and it's hard work. They shit on you. You're the first fucking guy to get fired. It's changing now.

It's starting to change. We're starting to see. I'm trying to make the strength and conditioning coach the most important person in the universe. The physios come. Look, I'm jumping on an airplane tomorrow for Europe. I'm going to work with Arsenal. Do you guys know the football team Arsenal? It's the soccer team.

It's the third most valuable franchise in the world. Oh, wow. Right? But like the physios, they're under the physio. There's a performance department head, and then there's strength coaches and their physios, and they're not integrated still. And what I'm hoping to go over there is I know

where they're making all their mistakes. Why? Because I've been behind the scenes everywhere. People have forgotten that I, in the last six or seven years,

I've gotten to see everyone's dirty laundry. Every university, every pro team, every national team, every, like, just all the military guys. Gathering the data, man.

Well, just seeing it. Seeing the same mistakes over and over again. And, you know, what's happened is I think that that strength coach, so with the Saints,

what's really great is Coach Payton is now strength and he's training. He and Gruden just went head to head which is pretty amazing. Gruden's pretty fit

and they just went head to head on a workout and Payton is training before NFL football before Monday football. He's in the gym at 6 a.m. That sets the whole

fucking tone for the team too. My coach is not the guy who would just tell me do as I say not as I do kind of asshole. He's fucking in the trench where he's like

I'm here too. I'm part of this fucking team. That's right. And human beings train and let's squat together. And so we see that. So now what's happened with Coach Dalrymple, who is now old school strength coach, University of Miami, Ohio. Been with Sean for a long time. Suddenly, he's the guy and all the performance things are running through him, as they should be.

Nutrition, adaptation, compression, all of those things are running out him as they should be nutrition you know adaptation compression all of those things are run out of that department and then he has better resources into the rehab atc piece because he can spot it hey let's get on that ankle early hey i see that that hip's not working and that person needs better training to come up to and we have to train them better it's not just about you know who's got the best you know squat program anymore gail hatch what we see now and i haven't thought about in like 15 years we got a weird handwritten letter from him like two weeks ago but anyway i never did i discovered your show on the googles on the google on the youtubes um yeah but you know what's happened is that we have so much access amazing technology the best technology still in the world is the eye like you as a human being as a coach can see it better than anyone else and in a trained fashion you just need to know what to look that's what

we're doing now we're trying to we're helping people see look the spine is the spine can you see the knee coming in do you see the foot drop that's it and that's what the coach is you know i had there's one of the the defensive line coach for the Saints is crazy. He's amazing. But he's like, Kelly, I tell these guys power runs in lines. It runs in lines. Your feet have to be straight. And I'm like, wow, yes, sir.

He's like, why are your feet out like a duck? You get beat out with feet out like a duck. Is this the guy from Waterboy? I'm going to buy you, man. Pretty much like he is. He's got his guys back in four-point stances because he's like three-point stance. You got to get low. Yeah, and you can develop more force from four points when the feet are all even.

Can you squat as much in a split stance? Not unless you're Cloakoff. You guys got staggered. You can do it. That's unintentional. This is some kind of weird thing that's developed

he's on that path it's working until it doesn't work that's right until you're 40 and I love cloak off like Jesse just texted me something

that he's like I deadlift everyday it's the most important lift you know I'm like back straight knees straight wide 600

500 kilo for 10 vodka shot I want to drink vodka and cloak off on this fucking show let's make this happen yeah that'll happen so maybe every single coach doesn't need a graduate degree or a physical therapy degree and vodka shot. I want to drink vodka and cloak off on this fucking show. Let's make this happen. Yeah, that'll happen.

So maybe every single coach doesn't need a graduate degree or a physical therapy degree, but having some amount of academic knowledge, like you recommended the Newman text on the shoulder webinar that you did,

which I thought was perfect. That's like, you know, people make fun of me and my wife all the time because she's a physical therapist and I got a graduate degree in kinesiology and that was my favorite textbook

and it was her favorite textbook and it was like, that's kind of like how we met debatably and we get made fun of all the time for it but that that textbook really is fucking amazing you have to know the basics of anatomy physiology or what's the point yeah nerds man I know we just had uh we had all the physios in in who are teaching my courses out in the world. So they're all coaches, physios. You have to do both. You can't just do one or the other. You've got to be a coach and a physio.

Because I'm like, look, if you talk of bowls, it's not the same thing as being in the bowling. You don't have to squat the best. You just have to squat well. Yeah. Right? And then be able to fix the mechanics. And we called it Nerd Fest in here for like two days. All the coaches were like, man, I wish I was part of Nerd Fest.

Nerds are sexy. Yeah. You can make being man, I wish I was part of a nerd fest. Nerds are sexy. Yeah. You can make me a nerd. Cool. You've done a good job. You've been with a nerd. So, um,

yeah, well, you know, the bottom line is making stretching sexy and cool. And now being a nerd. Damn. I want to join this revolution. Really did make mobility cool.

I'm getting left behind. Well, you know, the problem is we weren't talking about position. You know, we know that just more squatting didn't fix all the squatting problems. You know, we knew that,

we knew that just deadlift more than fix all the other problems. You know, people were like, well, look at this. In the 70s, this guy was rounding his back and deadlift. And I was like, yeah, now his dick is numb. And that was the only position he could deadlift in. You know what I mean? Like we've run this experiment. And now why aren't we learning from our lessons?

That's just the definition of madness. But we are. People are getting better. I think that'd be a good coaching cue. Hey, man, you're looking great now. Good snatch. Moving kilos. 10 years, you're looking great now. Good snatch. Moving kilos. Ten years, your dick won't work.

Your dick will be like one tack in your fucking hand. Again. So here is a – I have a family member who was a rower, a high-level rower at college. And you can imagine he was very, very tall. He rode in a flexed position for a long time. Right? Because he didn't know.

A little harder. Oh, the numbers went up. I think i think a lot of coaches teach that way that's right well eventually from what i heard europeans are more likely to feel stable right just the way you run back in your deadlift it feels tight i'm feeling good there so you know how many strokes does it take you know they're doing 20 200k a week well anyway urinate some deaths, right? Doesn't get on it, and literally just had to have his penis rebuilt. His urethra tone shut down because the innervation from your sacral nerve roots got pressed. His urethra shuts down. He has to rebuild a tube. I know.

Look at your face. CTV is closed. So here's the deal, right? You can keep that fucking posture up now, aren't you, buddy? You can say to yourself, self, I can either have my penis grafted with skin from my mouth so I can pee again, then have spinal surgery, or when it starts to get a little sloppy, I'll realize I'm at the limits of my technical ability.

There's that in an e-book. You're going to sell a fucking million copies. Juliette always, you know know my wife is on the side but you know she has this great great coaching cue and she's like make a better decision

that's it she looks at me literally she's like really that's your decision right now I like that I like that cue man make a better decision that's a good life coaching cue

there's not much you can respond to that like okay I will thank you I love you yes ma'am most of the time

when someone's moving poorly they know it and they're just no no I don't think so you don't think so I think that there's so much I think that people are working

to their understanding but there's so much noise in training it's like in a fight it's so much noise no we say here I'm giving you five chances

on your fifth squat you should look better than the first squat why you just practice four you got immediate feedback if I gave you five bullets your fifth one is usually way more on target you're not getting worse and worse right you get the feedback so I expect if you make the same mistake twice I'm like what are you doing now right so knees come in you get to rep for and starting

to be a shit show I know you can get to five but that's not the point right the point is that the fifth one looks better than the first one when we do high rep Olympic lifting here, which people love to take apart, we just frame it differently. I'm like, look, we're going to do 30 reps here and they should, each one should get better and better and better. It's practice. I mean, some reps are fucking

like, you don't like, no, you don't like shoot one fucking free throw and go, well, I missed that one. Jesus. Well, that's right. And we're going to see errors, of course, but the issue is that you can't self-correct the error if you don't know you're making the error. And the problem is we haven't empowered people to understand, hey, this is what your back feels like when it's rounded.

See that? You have to feel it a bunch, and you have to feel it when it clicked. And you also have to feel it under load because it's loud. And I'll tell you what, the first time I squat 500, I had a headache for a week. I had a bloody eye. You were a little gnarly. I came home, and Juliet was like, make a bloody eye. You were a little gnarly. I came home and Juliet was like,

make a better decision. She's like, look at your face. I was like, it's awesome, my face. I have 500 face, you know? And it was so loud under 500 that I couldn't hear anything else. Yeah. But I practiced enough.

I knew I was in a good position. But that's what happens when people are exercising or fighting or doing anything else. It gets so loud on the internal environment you can't hear. And that means you just defaulted to your lowest reptile fucking self. You're not a fucking brainstemming quads.

So speaking of fighting, we started to bring up the Joe Rogan podcast during the break. And I feel like you and Joe weren't on the same page the whole time. It was great. It was a good fucking show. We listened to that on the way home from regionals. We had like a 10 hour driver. Like we got to listen to this on the way home.

You needed 10 hours. It was comical. I love you guys. Cause you were like, we're like Joe Rogan, but we understand what the fuck you're talking about. I was like, Oh,

I love these guys. So a couple of things. Joe is doing a really important thing. Cause he's pulled together some really counterculture. And I'm not talking about space alien sex stuff. He does that well too. He tried it. He tried it.

But he's got like Dave Asprey on and he's talking about hacking nutrition and training better. And he's really pulled in some of these things that we don't think are radical. You know, not that radical. It's not that radical to have like, you know, some coconut oil in your coffee. Who cares your coffee who cares i mean that's that's what we do but he's exposed that to a whole like million they have a million podcasts oh yeah right and so it's really important he's pulled together some really crazy fun stuff and he just and exposed it and talked about a great idea exchange a hundred percent and it's really it's like one of the most vital important things going

on in kind of you you know, craziness. And in sort of like the NASCAR culture. I'll just say that. You know what I mean? The mentality. And Joe is a great guy and a good athlete. And he showed up. And I'll just say that within, he was late, so he was hustling.

And then he got a little altered. Yeah. I like getting altered. No, not Joe. I was not altered. That's making it even a little altered. Yeah. I like getting altered. No, not Joe. I was not altered. That's making it even a steeper fucking gradient. And I was like a laser beam strapped to a shark that night.

I had some coffee, and I was like, zing. Imagine a bag of Cheetos. Right? You got me? Yeah, you got me. So we- You should have just gotten to his level. That's what I'm talking about. And we were closer than you and I are.

So we were making eye contact talking, but I think he can't pick up on the nuances. And then of the, of the body language, because Joe was in and like, we didn't, he didn't, he didn't talk about,

uh, any advertisers like, and, and he, we're doing it. And he hadn't read the book. He didn't know who I was. He hadn't been to the website.

And all of a sudden I was like, you don't know anything about who I am. and then I was like, the had been to the West Side. We discussed that part. And all of a sudden, I was like, you don't know anything about who I am. And then I was like, well. The funny line was like, yeah, gluten's controversial to you.

Or whatever that line was like. Well, gluten's a problem. I don't know. I mean, I don't know. Mix it up. I think he's had like

a hundred guests come on and tell him not to eat gluten and they like gave in like a month ago. Like, after a hundred people said, you should probably try not doing it for a month.

What I really fucking like about Joe is he's very quick to say, right, here's all these cool ideas. What's some evidence, man? Let me try. Let me immerse myself. Let me fucking try to sort the bullshit from the real stuff.

He started to connect the dots at the end. We're an hour and a half in there. Barely. It was a faint connection. He starts to like, and then I think the big moment was like, I put this across while I'm back, he starts to like, and then I think the big moment was like, well, I put this lacrosse ball in my back and I was like, really?

Like, where'd you think the fucking lacrosse ball came from? This guy. You know, like someone sent you a fucking video of my shit. Like, come on, man. And he was like, oh. Word, I got it.

So it was, that was an experience for sure. And, you know, I took some hate and I didn't even read the comments. It was so ugly. Oh, yeah. And I took some hate. And I didn't even read the comments. It was so ugly. Oh, yeah. Trolls times 100. People that don't know you that know Joe, you were a huge asshole.

Oh, I know. From their perspective. From their perspective. We were listening. I was like, man, Kelly did a fucking great job. He took over the podcast. And I think anyone who's listening got the message. Andy, you've not done that., you talked a lot of stuff. You fucking Lewis and Clarked the situation.

You drove all the way to the west. You fucking took the wilderness in the teeth. So now the idea is incubate, and now they'll start getting it. But you had to sacrifice yourself on the altar first. And Joe and I have been texting. A lot of people found me through Joe's site. A lot of people listened again. Maybe go back on.

Yeah, and we will. And like I said, it's such a vital information exchange. And now he's heard. And, you know, and maybe next time I'll be really sleepy. Imagine like, you know. So you'll deprive yourself of sleep before you go. Imagine your big head is like this bowling ball, man. Okay, man.

So it was great. But that was, you know, experience of, it's interesting that we live with this stuff. And we're obsessed. You, man. So it was great. But that was an experience of, it's interesting that we live with this stuff and we're obsessed. You're obsessed. We have an hour and a half show every week about this. We've mentioned, I don't know, 15 weightlifters in 20 minutes.

Obviously, you've watched Clock Off drink, but you know what stance is. I mean, we're geeks about this. It's interesting how removed people are from their own bodies. And this next phase of MobilityWOD, this next phase, is we're going to take some of the big social problems and cure them. Like, kids are still tearing their ACLs at freakish rates. We can fix that.

How can we help you, Kelly, to achieve this dream of fucking changing the world, man? This is it. This is it. We're doing it. And I'll tell you what's happened. Man, that was easy we have we have we have so many friends now who are who are in on the joke and say the same things you know we're all we're all starting to we figure it out you know it doesn't matter what you like to do at the end of the day you think it's a situation

where like okay we've preached to the choir enough now uh people are getting that we've made some we got a firm foundation now. What's the next wave fully for you, man? How do you get out into, I guess Joe's the first fucking good wave, but how do you get out into people who still need to hear this lesson? Where do we go from here?

Technically, the view was the first one. Oh, I heard about that. That must have been terrible. Which one's most annoying to you? So, Lifetime PR, I taught Barbara Walters how to box squat Lifetime PR

true story like we're behind the scenes that's crazy Kelly Kelly how do you box squat she was 20 20 right I taught

I talked to her about how to like sleep position and I was like if I can get her to say knees out I'm like that's like

that's it for me and I literally was like so what do you need to do and she's like shoving my knees out I was like just have peace Barbara Walters said knees out did I was like, just be still, man. Barbara Walters said knees out.

Did you have sex with John F. Kennedy? And now I'm teaching you how to squat. This is fantastic. This is it. So basically, I had sex with John F. Kennedy. This is amazing. Degrees of separation. So you really, that was the pinnacle.

It's downhill from here. So I think, here's what we need to do. If we're really going to make this matter to people, we have to take all of these lessons. So one of the big pieces that I have, sort of one of my litmus tests, is it has to scale up and it has to scale backwards. So if you're talking to your physio and they're doing some low-level physio bullshit that doesn't scale up in its thinking and complexity, then we have a problem because it's not complete thinking. Like I had Esther Gokhale on our little TV show and she's this posture movement kind of like, people are just wretched daily postures and she's been lecturing about that.

She's like, yeah, you should walk with your feet out a little bit. And I was like, nope, it doesn't scale. And the reason is you can't run with your feet out. You can't squat with your feet out. You can't, like that's a bad position to jump and land. And like the reason is, you can't run with your feet out. You can't squat with your feet out. You can't, like, that's a bad position to jump and land. And like, the problem is, she had never scaled her stuff up.

And one of the problems with, sometimes with this stuff is you gotta be able to scale it backwards, right? We can teach everyone to box squat. Like, you know, good squatting mechanics

is how we teach kids, how we teach adults, how we teach, right? Removing all the noise of everything that goes with the box squat, typically. Or, not even the box squat, let's just say squatting, right? So now we take the best principles of nutrition, adaptation, recovery, all the noise of everything that goes with the box squat typically. Or not even the box squat. Let's just say squatting.

So now we take the best principles of nutrition, adaptation, recovery, all the things that we're learning here, and we've got to be able to say, can this stable spine that we're teaching in the overhead squat and the deadlift, show me into the crib. Show me as you sit at your desk. Show me as you run. Show me as you walk across the street.

Take the principles because the posture in the everyday silly stuff is the lowest expression. It's unloaded variations of the stuff. So we know what the best is. Now let's take those principles backwards. So we're working on a big project right now called desk bound. We're really looking at culturally desk bound, desk bound, like looking at inactivity. And it's turning out that like if you're an athlete, you bust your ass for an hour in training session today and then go sit at a desk, it's the equivalent of smoking and jogging. Like, it just doesn't matter.

You've just canceled it out. You're fucking yourself up. I sit, wait, I'm fucking white for some reason. I sit and wait, like 90% of the time I'm sitting. Well, and you'll notice that we're all standing here, and I actually was like, this is legit, because when you stand, you actually think better. That's what they say.

It's not what they say. It's not what they say. It's physics. It's known. There's knowns. There's knowns. There's unknown. There's a lot of research. A lot of research.

Yeah, absolutely. So what we're doing is we've got to be able to take these best principles because here's what the problem is. There's half a million spinal surgeries in America. Let me take this guy on. There's a website called Exercise Physiology. I think that's what it is. Sexy URL. Exercisephysiology.com. guy on there's a website called exercise physiology i think that's what it is and uh sexy url

exercisephysiology.com and the guy reviewed um becoming a leper and he took me apart he's like there is no research to say bad posture causes pain or injury like kelly is lying i don't see this published in the nsa journal and i literally am like you can't believe that are you fucking kidding me have you seen like there's a half million spinal surgeries in america can you explain that can you explain the stenosis? Can you explain the, like, carotid? This is a dude that doesn't leave his mom's basement, I bet. And I literally, like.

He doesn't leave his office on the third floor of some shitty academic building on some unknown campus. Why does it, your shoulder doesn't function right? I don't know. It doesn't hurt. It just, you know, it just doesn't work, so. You're not doing anything. Let me write a scathing review. Mouth breathing the whole time.

So, you know, you just just went after his diaphragm. That's so deep. Fuck your diaphragm. No, sexbiz.com. My point is, we haven't made the case. That guy's a hater, but only because I haven't been clear enough or haven't made the case clear enough for why this matters. You're not being a solution.

The lights are on fire again. Fuck, I got work to do. I haven't done anything yet I got work to do. I have so much work to do. What's the next step? The desk? Desk bound

and then I'm also Is that a book? That's a book. Okay. And we're trying to get into office. It's a public health. Is this where you're going to be like hey, you should be standing

at your desk? You should be leaning. You should have a bar stool. The drafters figured this out. Winston Churchill. Winston Churchill. Winston fucking Churchill. Okay, so I have a stand up desk.

I have a stand-up desk. You need a bar stool. I need like a little stool to lean up against. And then you put your foot up on it. You ever go drinking at a bar? Never. No. There's this thing at the bottom of the bar. It's called a bar. What do you do? You put your foot up on that, right? I definitely do that. You can run this experiment. Stepping up to the bar?

Yes. If I spend more time in the bar, do I even need that in my office? No. It turns out, so check this out. Bartenders figured this out a long time ago. People, you can run this experiment. Go deadlift, do a whole bunch of kettlebell swings, go do a bunch of more back extension

stuff, right? Some glute hams. Then, go right to the bar and start drinking. And you're going to be like, stand there. And you're not allowed to put your foot up or sit down. And watch what happens to your little back. It's going to start to ache. Oh, yeah. And you're going to be like, stand there. And you're not allowed to put your foot up or sit down. And watch what happens to your little back. It's going to start to ache. Oh, yeah. And you're going to be like, ugh.

I've done that exact thing before. That makes sense. Yeah, of course. That's what you do. Like, I've got to take a shimmy. Yeah, yeah, right. And then you're like, okay, I'm not extending that side. No, I'm not extending that side.

What I started doing is I started squeezing my glutes and trying to push under. Trying. So now you're like, hey. I'm at the bar doing this. And you're like, oh. I'm at the bar doing this. And you're not even like, you're not even like, no. Less.

So it turns out, that drink isn't very good, the girl's not very hot, your back aches, you're like, this place is lame. But if you put your foot up, just do it,

click, and all of a sudden you've taken the extension load out and you're back into neutral and you're like, this is the best Fruit Loops vodka i've ever had and fruity pebbles do they have fruity pebbles vodka i don't know if they do i'll i will drink it yeah fruit loops vodka i know so just saying i know this is my job is it gluten free yeah of course dude

is this your first time talking alcohol jesus Christ. Well, I mean, Fruit Loops are not gluten-free. I've done my research. That's my concern. The alcohol kills the gluten. It just kills the gluten into something that's not going to... Rob has this story where this guy shows up at his gym, and he's kind of like an athlete guy, a wrestler or something, and all of a sudden he starts vomiting. He's doing a workout.

His first workout, he's vomiting. He's vomiting purple and green. And Rob's like, this bile. I'm like, what's going on? This guy's dying. And he goes, blah. And it's like, this bile, I mean, what's going on? This guy's dying. And the guy's, it's just really bad colors. And after a while,

the guy gets his shit together and he's like, sorry, I just had a bunch of fruity pills. And Rob Wolf was like, get the fuck out of my gym. I've got work to do myself.

People don't know what paleo means, I guess. So we think we can take on the same piece, understanding that, right? Because it really is just about, and here's my deal. I'm a little bit selfish.

Why should your job mess up with your squatting? People got it wrong. If you sit in the car, a police officer, you're going to squat like shit. You know what I mean? And squatting is really important. And how are you going to chase perps? I just need to run a bar underneath for my legs,

and I can just put my Foot up on them There's always Anyone on the bar stool Then we've got a book Coming out called I wanna make it difficult For myself

Yeah you need a standing Treadmill desk It's like $50,000 Put it right next to Your fucking floaty thing That they got next door That's right Zero Gravitron

I love Zero Gravitron Writing desk Oh shit That's it If I write 400 books I'll get you T.M. Gravitron so I'm gonna hook up a harness in my house bungee straps to the ceiling he's a fucking writer he's like a spying writer shit I got this idea for a book I can't just like sit I can't wait so I'm gonna sit I gotta have that thing even right my book sales we're working on the sort of an after after book for ready to run remember born to run oh yeah and it's

like the promise of barefoot running, and then what happened? People got injured. People fucking break themselves. It's because it turned out they had a blank range. They had big engines strapped to the little Yugo, and they didn't know how to work it, and they destroyed themselves. And so Chris Powers, a really good physical therapist, was saying, hey, go back and stay for the heel strike. And I'm like, what?

That's like saying, you know what? Breathing is too difficult. It's safer to smoke. Instead of giving people, making them be human again, giving them a template to get back into flat shoes, getting them a template to getting their tissues ready so they can run. There's no baby steps up there. So people went out and just got destroyed. Oh, yeah. I know plenty of dudes that were like, I got my five fingers on Friday night and I'm going

to go run a 5K tomorrow morning. And my hair collapsed. My arms collapsed. Dude, they couldn't walk for two weeks. Tore the plantar fascia. Holy shit. I mean, and those injuries are real and significant, but we're just giving people tempo for that.

So we're taking off some of these, you know, because kids, what I'm really interested in is, you know, why are your kids wearing high heel shoes? Because it's cool, Kelly. Makes that booty pop. How can you twerk in flat shoes? That doesn't fucking work. Doesn't make any sense.

No, no, no, no. You know, we've actually called the butt wink now as known as twerking. Like, are you you twerk in flat shoes? That doesn't fucking work. It doesn't make any sense. No, no, no, no. We've actually called the butt wink now it's known as twerking. Did you just twerk, bro? Did you just twerk? Did you just twerk with 500 pounds on your back? Too much loudness, I think. I think we overpowered the system.

How could that happen with these four people? So you got two more books. You got your webinars. Is that a once a month thing? It's a once a month thing Once you're a member We're starting We're starting a

A second level course Where we're We're getting out And trying to Create a course For training injured athletes We're just realizing Look I think that

The strength conditioning coach Is the center Oh Stand by Are we in trouble? My The strength conditioning coach Is the center of the universe

And here's what the deal is. The Strength and Condition Coach needs more resources. That's what we're working on. My job is fun to work with great athletes, but it's more fun to work with great coaches. Guys, I'm going to go. Thanks for coming, Kel. That was fucking awesome.

Awesome, man. Great to have you on the show. You bet. Do it again.