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Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance Hardcover – May 19, 2015

by Kelly Starrett (Author), Glen Cordoza (Author)
4.8 4.8 out of 5 stars 4,085 ratings
See all formats and editions
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Improve your athletic performance, extend your athletic career, treat stiffness and achy joints, and prevent and rehabilitate injuries—all without having to seek out a coach, doctor, chiropractor, physical therapist, or massage therapist. In Becoming a Supple Leopard, Dr. Kelly Starrett shares his revolutionary approach to mobility and maintenance of the human body and teaches you how to hack your own movement, allowing you to live a healthier, more fulfilling life.

This new edition of the New York Times and Wall Street Journal bestseller has been thoroughly revised to make it even easier to put to use. Want to truly understand the principles that guide human movement? Becoming a Supple Leopard lays out a blueprint for moving safely and effectively through life and sport. Want to learn how to apply those principles to specific movements, whether you are doing squats in the gym or picking up a bag of groceries? Hundreds of step-by-step photos show you not only how to perform a host of exercise movements, such the squat, deadlift, pushup, kettlebell swing, clean, snatch, and muscle-up, but also how to correct the common faults associated with those movements. Frustrated because you can’t perform a certain movement correctly due to range of motion restrictions? Breaking the body down into 14 distinct areas, Starrett demonstrates hundreds of mobilization techniques that will help you resolve restrictions and reclaim your mobility. Unsure how to put it all together into a program that addresses your individual needs? This updated edition lays out dozens of prescriptions that allow you to hone in on a specific limitation, a nagging injury, or an exercise fault that you just can’t seem to get right. It even offers a 14-day full-body mobility overhaul.

Performance is what drives us as human beings, but dysfunctional movement patterns can bring the human body to an abrupt halt. Often, the factors that impede performance are invisible even to seasoned athletes and coaches. Becoming a Supple Leopard makes the invisible visible. Whether you are a professional athlete, a weekend warrior, or simply someone wanting to live healthy and free from physical restrictions, this one-of-a-kind training manual will teach you how to harness your athletic potential and maintain your body. Learn how to perform basic maintenance on your body, unlock your athletic potential, live pain-free...and become a Supple Leopard. This step-by-step guide to movement and mobility will show you how to:

• Move safely and efficiently in all situations

• Organize your spine and joints in optimal, stable positions

• Restore normal function to your joints and tissues

• Accelerate recovery after training sessions and competition

• Properly perform strength and conditioning movements like the squat, bench press, pushup, deadlift, clean, and snatch

• Build efficient, transferable movement patterns and skill progressions from simple to more advanced exercises

• Identify, diagnose, and correct inefficient movement patterns

• Treat and resolve common symptoms like low back pain, carpal tunnel, shoulder pain, and tennis elbow

• Prevent and rehabilitate common athletic injuries Use mobilization techniques to address short and stiff muscles, soft tissue and joint capsule restriction, motor control problems, and joint range of motion limitations

• Create personalized mobility prescriptions to improve movement efficiency
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Previous page
  1. Print length
    480 pages
  2. Language
    English
  3. Publisher
    Victory Belt Publishing
  4. Publication date
    May 19, 2015
  5. Dimensions
    8.8 x 1.4 x 11.2 inches
  6. ISBN-10
    1628600837
  7. ISBN-13
    978-1628600834
  8. See all details
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From the Publisher

Black background with blue abstract illustrations
Image of Becoming a Supple Leopard book

Performance is what drives us as human beings, but dysfunctional movement patterns can bring the human body to an abrupt halt. Often, the factors that impede performance are invisible even to seasoned athletes and coaches. Becoming a Supple Leopard makes the invisible visible. Whether you are a professional athlete, a weekend warrior, or simply someone wanting to live healthy and free from physical restrictions, this one-of-a-kind training manual will teach you how to harness your athletic potential and maintain your body.

Man demonstrating correct and incorrect form for squatting

Anatomical map of the muscles of the human body

Man demonstrating various exercise movements

Hundreds of step-by-step photos show you not only how to perform a host of exercise movements, but also how to correct the common faults associated with those movements.

Breaking the body down into 14 distinct areas, Starrett demonstrates hundreds of mobilization techniques that will help you resolve restrictions and reclaim your mobility.

This updated edition lays out dozens of prescriptions that allow you to hone in on a specific limitation, a nagging injury, or an exercise fault that you just can’t seem to get right.

Editorial Reviews

About the Author

Dr. Kelly Starrett—coach, physiotherapist, and author of the New York Times bestseller Ready to Run—has revolutionized how coaches, athletes, and everyday humans approach performance as it relates to movement, mechanics, and the actualization of human and athletic potential. He and his wife, Juliet Starrett, co-founded San Francisco CrossFit and MobilityWOD.com, where they share their innovative approach to movement, mechanics, and mobility with millions of athletes and coaches around the world. Kelly travels the world teaching his wildly popular Movement & Mobility Course and also works with elite military forces and every branch of the military; athletes from the NFL, NBA, NHL, and MLB; and nationally ranked and world-ranked strength and power athletes. He consults with Olympic teams and universities and is a featured speaker at strength and conditioning and medical conferences nationwide. Kelly believes that all human beings should know how to move and be able to perform basic maintenance on themselves. He lives in northern California with his insanely talented and amazing wife and their two young lionesses, Georgia and Caroline. His chief life goal is to spend more time on the beach with his family.

Glen Cordoza is a New York Times and Wall Street Journal bestselling author and a former professional mixed martial artist and Muay Thai boxer. He is one of the most published authors on the topics of MMA, Brazilian jiu-jitsu, Muay Thai, and fitness with 20 books to his credit.

Product details

  • Publisher ‏ : ‎ Victory Belt Publishing; 2nd edition (May 19, 2015)
  • Language ‏ : ‎ English
  • Hardcover ‏ : ‎ 480 pages
  • ISBN-10 ‏ : ‎ 1628600837
  • ISBN-13 ‏ : ‎ 978-1628600834
  • Item Weight ‏ : ‎ 4.41 pounds
  • Dimensions ‏ : ‎ 8.8 x 1.4 x 11.2 inches
  • Customer Reviews:
    4.8 4.8 out of 5 stars 4,085 ratings

About the authors

Follow authors to get new release updates, plus improved recommendations.
Previous page
  1. Glen Cordoza

    Glen Cordoza

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    Full content visible, double tap to read brief content.

    Glen Cordoza is a New York Times and Wall Street Journal Best Selling author, and a former professional mixed martial artist and Muay Thai boxer. He is one of the most published authors on the topics of MMA, Brazilian Jiu-Jitsu, Muay Thai, and fitness with twenty books to his credit.

    See more on the author's page
  2. Kelly Starrett

    Kelly Starrett

    Brief content visible, double tap to read full content.
    Full content visible, double tap to read brief content.

    Kelly is a Doctor of Physical Therapy and is the co-author of the New York Times bestsellers 'Becoming a Supple Leopard', 'Ready to Run' , and now 'Built to Move'. He also co-authored the Wall Street Journal bestseller 'Deskbound'.Kelly was also the co-founder of San Francisco CrossFit, the 21st CrossFit affiliate.

    Kelly consults with athletes and coaches from the NFL, NBA, NHL, and MLB the US Olympic Team and CrossFit, Premier Football and Rugby Teams, works with elite Army, Navy, Air Force, Marines, and Coast Guard forces, and consults with corporations on employee health and well-being. Dr. Starrett’s work is not limited to coaches and athletes; his methods apply equally well to children, desk jockeys, and anyone dealing with injury and chronic pain. He believes that every human being should know how to move and be able to perform basic maintenance on themselves.

    See more on the author's page
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Customer reviews

4.8 out of 5 stars
4.8 out of 5
4,085 global ratings
Very Helpful
5 Stars
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This has to be one of the most well thought out and useful books in my library. It's more of a very detailed manual of movement and therapy. Worth buying!
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Top reviews from the United States

ClickIt
5.0 out of 5 stars Comprehensive guide to movement wellness for the serious minded
Reviewed in the United States on September 29, 2023
Verified Purchase
This is an encyclopedic guide to movement wellness. A huge heavy book with lots of picture and how-to information that will guide the dedicated to wellness from a large variety of impairments to full motion. Kelly has done a magnificent job of assembling this information and has supplemented it with a full set of videos on YT. If you are SERIOUS about remedying your movement faults, optimizing your workout routine or addressing those chronic pains look no further. Be prepared, though, to spend a fair amount of quality time with this guide in order to incorporate it into your life.
6 people found this helpful
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Amanda
5.0 out of 5 stars Classic!
Reviewed in the United States on March 31, 2024
Verified Purchase
Definitely a must read if you’re a Personal Trainer! So helpful for training all populations, and very practical for continuing education
One person found this helpful
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Joseph Molloy
5.0 out of 5 stars Buy and start becoming better
Reviewed in the United States on August 20, 2016
Verified Purchase
‘All human beings should be able to perform basic maintenance on themselves.”

It’s almost a call to arms, a revolution in who we are and how we treat our bodies. It shouldn’t be of course, but the idea that you can do work on your own body is one I have come to embrace. Not just lifting and building muscle but fixing your own injuries. Digging deeper into your own body, learning what is wrong with it and working through a path to fix it yourself.

The idea behind this book is that everyone should be able to move well, like jungle cats. That the body was designed for optimum movement for a long time. If you can’t now that doesn’t mean you can’t in the future.

Supple Leopard is the guide to better movement and performance. It can help you resolve any problem issues and how to do it yourself.

Kelly Starrett is an athlete, a former high level kayaker, the owner of San Francisco Crossfit and a Doctor of Physical Therapy. The guy knows a bit about movement. He’s used his experience as an athlete and physio to turn his gym into a testing ground, a lab for physical movement and how to get better.

Supple Leopard is a textbook, like a dictionary for your body. When I have a physical issue from jiu-jitsu training or lifting weights this is the first place I turn. It’s a thick, dense read that is best chipped away at or pulled out and used when needed.

His message that you have control over your own health is empowering. You can sort out and resolve many of your physical problems. But it won’t be easy and it might not be quick.

Kelly wants you to commit to ten minutes a day of basic maintenance. Find your weak points and work on them. Can’t squat? He’ll show you a progression how to get there and then you best be doing some squat practice everyday. Bad shoulders and can’t lift overhead? There’s plenty for that too.

He talks about fundamental movement patterns and positions that we should all be able to get into. and how we should all be able to get into them. If we can’t something is wrong. So we then we should fix it.

Much of what we do all day everyday goes against how our bodies evolved. Sitting down, reaching forward all day tapping at keys or swiping at phones. Wearing huge soles between us and the ground as we drink and eat poor quality food. And then we try and exercise. Is it any surprise when that doesn't go well?

Starrett thinks the human body is an amazing machine that can take an obscene amount of abuse. When it breaks it can break hard but it doesn’t have to.

Check out his website MobilityWOD for great free content including hundreds of videos. He’s gone on to write a book on how to run without pain, Ready to Run. And has just come out with Deskbound on how to stand up from the desk and change your life. He and wife Juliet run Stand Up Kids where they try and get standing desks in schools. To stop our kids from getting messed up like we did. They are super heroes.

This is a big expensive book but if you are going to be harder to destroy it’s a must. It gives you the tools to make yourself better and more awesome. This one is a lock for the shelf.
24 people found this helpful
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Nikki Stock
5.0 out of 5 stars 100% Necessity for coaches, athletes, trainers, and all human beings
Reviewed in the United States on June 14, 2015
Verified Purchase
I was borrowing my friend's copy of the first edition of this book and that was a great book. This version is even better. I could not be happier that I bought it. As a coach and trainer, everything in this book helps me help my athletes and clients. As a gym rat and CrossFitter, this book has saved my life. This is the best fitness/movement book I have ever read.

The biggest differences between the first and second editions is that in the new edition there are sections where you can look for mobilizations based on the location of your pain (which includes mobilizations for muscle groups around the area that is hurting to address the causes of your pain which are not always simply an issue with that muscle group only), and there is an improved section based on muscle group you want to mobilize. Another thing I love is that there are little icons on the side of the mobilization pages that indicate what "architypes" (basically what exercises, movements, or positions) will be helped or improved by the mobilizations. Example: some shoulder mobilizations indicate that it will help your front rack position, overhead position, external rotation, etc.

This book is perfect for people who want to know more about human movement but don't have an educational background in related subjects. It is very easy to understand and has a great balance between scientific writing and casual english so you can learn without getting frustrated about not knowing crazy terms and concepts related to exercise science and kinesiology.

Overall an extremely good investment for anyone even if you're not an athlete or coach and just want to help yourself get rid of pesky pain from your job or lifestyle.
9 people found this helpful
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Christopher L. Duncan
5.0 out of 5 stars Must own for any athlete.
Reviewed in the United States on March 18, 2024
Verified Purchase
If you lift or exercise at all you gotta read this book. Seminal text, the OG rehab text. Gotta know how your body works. It’s like our manufacturer wrote an instruction book for the human body and this is it. Can’t recommend this book highly enough.
3 people found this helpful
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Top reviews from other countries

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red
5.0 out of 5 stars Best book ive ever owned
Reviewed in Canada on April 30, 2023
Verified Purchase
Probably the most informational and most useful fitness book ive ever owned. I find myself constantly going back to read over this book for my form for certain exercises or mobilizations for helping reduce risk of injury and most of all staying healthy overall
One person found this helpful
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Patricia
5.0 out of 5 stars Análisis de movimientos
Reviewed in Spain on January 4, 2024
Verified Purchase
Contiene muchas estrategias para evitar lesionarte, trabajar con cabeza, consciencia y concentración
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buyer
5.0 out of 5 stars Excellent, in depth information all in one place
Reviewed in the United Kingdom on June 2, 2023
Verified Purchase
Excellent book. If you're interested in improving your mobilty, to get rid of pain or prevent getting injured, this is the book to read. So much to learn from this book. Pictures are thorough and easy to follow. Overall the book is easy to read if you've done, some terms might be new if you're new to myofascia release, which basically means unknotting. But you can always Google things for info.
The ideas from the first 3 chapters are interesting, i.e starting with improving your core. Myofascia release on the core wasn't something I didn't know how to do and how important it was, but makes a big difference.
PrecisionMovement by Eric Wong has excellent courses and is easier to follow them reading the book. But I think having both available are all you need to build or maintain good mobility.
3 people found this helpful
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Abdulla Aljairoudi
4.0 out of 5 stars Ganksa bra
Reviewed in Sweden on October 16, 2022
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Ganska bra
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Jose Constantino Guerrero Aranda
5.0 out of 5 stars Muy bueno
Reviewed in Mexico on October 25, 2020
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Objetivo cumplido
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