In ExPhysiology, Videos

January 15, 2009

Video Article

Midline stabilization is essential for effective functional movement. Kelly Starrett, of San Francisco CrossFit, explains the essential anatomy and physiology of it in this excerpt from his one day seminar at CrossFit Santa Cruz on November 9, 2008.

The midline is the entire spine, and its stability is dependent not just on the core, but also on all the prime movers of the body, including the hip, glutes, and hamstrings. Excessive tightness in any of the prime movers will affect the core muscles, often resulting in low back pain.

In this part 3, Kelly explains the difference between primary stabilizers and emergency stabilizers (the latter are also the prime movers), before talking about the role of midline stabilization in the kipping pull-up.

This is the third of a series from Kelly on the theory and practice of stabilizing the midline in functional movement.

4min 43sec

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7 Comments on “Midline Stabilization Part 3: The Pull-up”


wrote …

Kelly, Great stuff. Thank you for the info. Couldn't agree more. Those poor discs.


wrote …

KStar, Awesome three videos. You are extremely articulate and the message just gets across.

I hope to train at CFSF one day.



wrote …

Mr. Starrett,

Thank you for sharing your depth of expertise with us. Very informative and helpful.

Rob Wilson
Virginia Beach, VA


wrote …

This was another great video, I love Kelly's stuff. Thanks!


wrote …


At the very beginning you identify the "small" midline stabilizers vs. the prime movers. When the stabilizers become weakened then the prime movers take over. Are you, or anyone reading this post aware of a way to strengthen those "small" stabilizers?



wrote …

I think there was a comment that strength will come with deads, squats, overhead presses, etc. I got the impression we are not to isolate and train these small stabilizers, but that through proper lifting and maintaining good form, these will improve.


wrote …

Kelly is a phenomenal resourse...thanks for all your insight, and the comic relief is great (it really cements your point on correct allignment).

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