Rebuilding Khalipa: Part 2

By Kelly Starrett

March 10, 2010

Jason Khalipa can overhead squat close to 300 lb., and that number would undoubtedly be higher if he could get into a more efficient position.

Working with the 2008 CrossFit Games champ at San Francisco CrossFit, owner Kelly Starrett puts Khalipa through a series of squats that highlight very tight musculature. As a result, Khalipa has to work tremendously hard to keep his knees from rolling in and his torso upright, and his limited flexibility ensures that his shoulders are put in an awkward position when he squats with a load overhead.

Khalipa is an outstanding athlete who has the strength to compensate for these problems, but his performance could be improved. Similarly, CrossFitters who don’t possess Khalipa’s brawn will find overhead loads very difficult to manage.

In Part 3, Starrett shows some basic tests that can help trainers identify similar problems in their athletes.

6min 21sec

Additional reading: The Overhead Squat by Greg Glassman, published Aug. 1, 2005.

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13 Comments on “Rebuilding Khalipa: Part 2”

wrote …

Love it, keep them coming!

wrote …

The last part about overhead squats described me perfectly two months ago. Since then I have really worked on my hamstring flexibility (contract/release stretching especially in the last month). Not only has my overhead squat 1 RM jumped up 20 lbs, but I now fail because of midline stabilization failure and not because of the weight moving forward in the bottom. Starrett's "Hamstrung" article saved my life.

Zach Even - Esh wrote …

K Starr is the man, if JK is rdng, have no fear, I am waaaaay more f**ked up than you :)

This is prob where many of us fall short, is the focus on mobility, health, flexibility, recovery.

We all just wanna be animals :)

--z--

wrote …

K Starr I wanna be you when I grow up!!!! Excellent info!

wrote …

Kstar,

Can I be the subject of your next video series?

wrote …

Gah! Such a little teaser of a video. I want to see the correction exercises :)

wrote …

Sounds like "Hamstrung". Solution: PNF stretching (contract/relax) stretching the hamstring with both straight and bent knees for roughly 90 seconds each 6-7 times a day. My best guess anyway. The 15-30 seconds once a day after strenuous exercise doesn't produce any meaningful change. Gotta work at it.

wrote …

Kstar, you are changing my life. I feel like your videos were made for me; now if I can only fix these damn closed hips!!

wrote …

Does anyone else fear what JK is going to be able to do if he gets his stretch on, Holy Shit!!!!! KStar you are doing great things and I always put your advice to work with myself and my athletes... Man does it help.
Can't wait for the rest of this series.
Justin Key

wrote …

It's amazing to watch such an excellent athlete work so hard for form. I love watching KStar's corrections and how amazing the results are in such a small amount of time. Looking forward to the next installment when hopefully we see progress occur!

wrote …

Much respect to JK for putting his weakness out there (not that he has many). Most athletes try to hide theirs and this beast puts it for the world to see. KStar, I wish I knew as much as you forgot. Please keep them coming. Thanks guys!

wrote …

Is the lack of an arch considered a big problem? I also have flat feet, and this was considered the root of my foot and knee problems as a young adult. As such I was put in orthotics and made a conscious effort to walk as if I had an arch. I feel this treatment led to my large outer sweep, several dislocations of my patella in both knees, as well as lack of glute and ham development. I also look at several of the best athletes in the world in various sports and realize a large amount of them are flat footed. Any thoughts on the topic are appreciated.

wrote …

these are easily among my favorite videos in the journal. so helpful! total awesomeness.