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.
Download
Comment
Related Articles
Strength and conditioning can only normalize tissue permanently changed by injury. You can never undo what’s been done, Kelly Starrett told participants at a one day seminar at CrossFit Santa… Continue Reading
Tissue healing has three phases, Kelly Starrett told participants at a one day seminar at CrossFit Santa Cruz on March 14, 2009. Starrett is the owner of San Francisco CrossFit and a… Continue Reading
Jason Khalipa may not be working at his full capacity—and how scary is that?
The 2008 CrossFit Games champ clearly has the capacity to do a lot work very quickly, and he’s incredibly strong… Continue Reading
The quest to prepare Jason Khalipa for the 2010 CrossFit Games continues in this fifth installment of Rebuilding Khalipa.
This time around, Kelly Starrett of San Francisco CrossFit runs Jason… Continue Reading
13 Comments on “Rebuilding Khalipa: Part 2”
1
wrote …
Love it, keep them coming!
Login to reply to this comment
Permalink
2
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.
Login to reply to this comment
Permalink
3
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--
Login to reply to this comment
Permalink
4
wrote …
K Starr I wanna be you when I grow up!!!! Excellent info!
Login to reply to this comment
Permalink
5
wrote …
Kstar,
Can I be the subject of your next video series?
Login to reply to this comment
Permalink
6
wrote …
Gah! Such a little teaser of a video. I want to see the correction exercises :)
Login to reply to this comment
Permalink
7
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.
Login to reply to this comment
Permalink
8
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!!
Login to reply to this comment
Permalink
9
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
Login to reply to this comment
Permalink
10
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!
Login to reply to this comment
Permalink
11
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!
Login to reply to this comment
Permalink
12
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.
Login to reply to this comment
Permalink
13
wrote …
these are easily among my favorite videos in the journal. so helpful! total awesomeness.
Login to reply to this comment
Permalink
Leave a comment