Back in November of 2010 Brent Kim was in my living room, lying on the ground with a dumbbell held above his head (jealous yet?). When I asked him “what are you doing?” he responded with “what the f*** does it look like I’m doing? I’m sending my humerus to the posterior portion of the socket”. I said something to the effect, of “OK, c ya!”

chris helps brent mob (or milks him?)

Over the next six months, Brent would spend countless hours poring over Kelly Starrett’s MobilityWod.com, and using “informed free styling” to improve his mobility. Brent was pleased to report that his mobility (which he had previously described as horrendous), had improved dramatically. Brent would still refer to himself in a self-deprecating manner, but he told me his training was at least going better.

In mid-2011 I decided that maybe, for once, Brent was onto something. I would spend the next two years (and still do, to this day) trying to learn how to effectively mobilize for better performance in the gym. As we all know, how much you improve in training is directly related to what you do outside of the gym (nutrition/sleep/moping/etc.)

A few months back I finally received my pre-ordered copy of Dr. Kelly Starrett’s “Becoming a Supple Leopard”. I am pleased to report that after reading through it, and referring to it multiple times a week, it’s as indispensable as a belt (Brent), a lacrosse ball, and a PVC pipe (i.e. you should have them). If you’ve watched any of the videos on MobilityWod.com, you’re familiar with Starrett’s style. He uses terms like “bleeding force” and “dumping torque” routinely as a method for describing how your performance is limited in some capacity by a mobility restriction/incorrect movement pattern. This book is written much in the same manner as his videos, but in my opinion, far easier to understand.

In addition to describing his definition for mobilization, Starrett explores subjects such as midline stabilization, the one joint rule, laws of torque, and movement hierarchy. This information precedes describing how to correctly perform numerous exercises. Finally, if you’re having issues with a particular movement, he details how to isolate the issue, and how to fix it.

Starrett describes that pain is often a lagging indicator. It isn’t just that your knee hurts, there is an explanation for the pain in your knee that often begins with tightness upstream/ downstream of the pain, or an incorrect movement pattern. Starrett’s systematic approach to figuring out what’s wrong with you is also extremely flexible. You work on your hip mobility, and your knee pain still exists. Then, you move to your ankles, and discover that they’re incredibly tight because you wear combat boots all day (this is from personal experience).

Without spending anymore time telling you why you should read it, you need to either buy a copy, or borrow it from someone. There will be people out there that tell you what Starrett preaches has no real value. As far as I’m concerned, they’re the same people that tell you that you should stop squatting because there is a leg press in the corner and it’s “easier on the knees”. Still not a believer? Spend five minutes of your time with a lacrosse ball, curse me, then go to Amazon and make one of the best $35 investments you can make for your training.

Mike Battaglino is a 70’s Big member that regularly contributes to his blog at 70sbig.com/mike, and makes videos about chicken shakes/analyzing technique/other random training advice. When he isn’t training or making videos, he’s declining your offer for a spot. Spot?

Patellar/Quad Tendon Mob

Hey guys, Mark here again. I’ve heard quite a few people complain about patellar and quad tendon pain and I figured out a good way, besides voodoo flossing (which you should also be doing) to deal with it. You need a lacrosse ball, and a sock you don’t plan on wearing again. You tie the lacrosse ball up in the sock and then you can use the ends as handles to put some pressure on the tendons with the ball as demonstrated in this vid.

So you can probably spend 3 to 5 minutes on each knee 2 or three times a weeks, it’s a pretty simple mob and it makes a pretty huge difference in alleviating patellar pain while squatting, plus you can do it while lying in bed, watching tv, whatever, so there’s no real excuse not to do it if you have problems with your patellar and quad tendons. Cya.

If you missed it yesterday, we announced on our facebook page that Dmitry Klokov will be coming to the US with a bunch of his buddies to train and host seminars. If you live in the Northeast, this is probably something you don’t want to miss. 

On that note, our friend Paul Sousa drafted a silly story on what he thinks a day hanging out with the Russians would entail. 

A Perfect Day with Russians
Who doesn’t love Russians?  Let’s be honest, if Louie Simmons is right about anything, it’s that Russians are awesome.  I was thinking about this fact the other day, and I began daydreaming about what a perfect day of hanging with some Russians would look like…

It would all begin with my Misha alarm clock playing some accordion music to wake me up.

After doing a little wake up dance to it I would head to the kitchen where Akkaev would have made me pancakes.  He makes the best pancakes.  We’d eat together and talk about the weather forecast, go-karts and the other usual stuff.  Then we’d strap on our KGB era rocket shoes and fly to the beach.

At the beach we’d meet up with Klokov and Belyaev for a rousing game of beach volleyball.

Tight jeans and body oil are the official uniforms of course.  Akkaev would set me for a killer spike to win the match, then we would all go get soft serve ice cream cones.  After that we’d rent paddle boats and have races.

After all our beach fun we’d be hungry, so we’d head to Malanichev’s house for a feast.  Malanichev and KK would have just gone bare hand bear hunting and brought back a couple grizzlies for the rotisserie.  We’d dine on bear meat and drink vodka, and after getting a bit tipsy we’d start wearing the grizzly heads as hats and reenact Where the Wild Things Are.  KK does the best wild rumpus.

All of this would have tired me out considerably, and Misha would descend from the heavens riding a milk carton.  He would fly me back home and tuck me into bed, then sing me sweet lullabies while I faded into dreamland.

Paul Sousa, PSC is an occasional contributor in addition to our unofficial official android app tester. He is a general strength enthusiast, beard connoisseur, father, husband, and burrito aficionado.

Another week in the books here at 70’s Big. Justin’s been in and out this week, but if you’re just checking in today, Chris is hosting a strength workshop tomorrow in Longmont, CO. Also, the Pan American Weightlifting Championships are wrapping up tomorrow, Travis Cooper already brought home the bronze medal in the 85kg class yesterday, Congrats to Travis! Jon North and Jared Fleming will be lifting around 2:30pm EST today, good luck to those guys.

Also, Mike checks in with us while frying up some fish, with what’s on his mind:

AC & Company are working on some tank top designs just in time for the peak of summer, we’ll keep you guys posted on when those will be available.

As usual, let us know how you’re doing in the comments today. How’s training going? Make any PR’s? Justin will be checking in when he gets some free time to answer any questions you may have for him, so leave those as well.