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Two-Minute Drills Part 5: Internal Rotation by Kelly Starrett - CrossFit Journal

In Medical/Injuries, Videos

October 05, 2010

Video Article

Mobility and recovery expert Kelly Starrett has a lot of unique ways to improve a client’s range of motion and flexibility without traditional static stretching. By using some basic principles of physical therapy coupled with around-the-house objects, Starrett takes a few athletes at CrossFit Santa Cruz through a series of two-minute drills aimed at improving their performance.

After achieving more thoracic mobility through our last segment (The Keg Drill), Part 5 takes us on an exploration of shoulder position. Can you see your shoulders popping out in front of you when you do ring dips or muscle-ups? If so, you are loading poor position, which can challenge your tissue. At best, your performance will be hampered, and at worst you are risking injury.

According to Starrett, you need to “get on it” and address your internal rotation, so grab your handy lacrosse ball and dig in to restore your sliding surfaces.

11min 30sec

Additional reading: Hamstrung by Kelly Starrett, published July 1, 2007.

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15 Comments on “Two-Minute Drills Part 5: Internal Rotation”


wrote …

Great vid on an important topic. I'd love to see more on solving internal rotation. I have this problem and it's killing my WOD's.

Thanks Kelly!


wrote …

KStar- you are talking to me every episode!

I missed the airplane mobility wod by 1 day. Since I was stuck in the poor people's section of the plane for 6hrs, I check everyday now.

P.S. I love you, Man. I am not drunk.


wrote …

Looking forward to the Chicago Mobility Cert Kelly. 1 month to go!


wrote …

Amazing video. Kelly, you are hands down one of the most naturally gifted teachers I've ever seen.


wrote …

Love the vid, thanks once again Kelly. Does anyone know what kind of ball they are using under their shoulder? I'd like to get one.


wrote …

Curtis, they are using a Lacrosse ball.


wrote …

These vids, plus the Mwod Blog KStarr has, are changing my life! Please keep these vids coming. Also for those that don't know you can catch Kelley on his blog doing these types of vids everyday... Awesome stuff!!


wrote …

Great timing, just spent time with my physio today trying to fix this, this will definitely help with my homework, thanks!


wrote …

K-Star, that motion is a version of the Entangled Armlock, or a shoulder lock, which would force an opponent to 'tap out,' as you say. If you're ever covering this at a seminar in Japan, hit them with the term 'Udegarami,' and they'll be right with you.

The 'arm bar' per se attacks the elbow with the threat of hyper-extension.

It's also called the 'Kimura' in some circles, after Masahiko Kimura, a famous judoist of some decades ago who used it to great effect. It's a great fight-ender on any level, and an easy way to be injured, especially when beginners slap it on one another, probably because most folks' shoulder rotation is so restricted.

Thanks for all the information!


wrote …

heres the site it is awsome, so much more fun that just stretching


wrote …

These videos and KStarr as a member of this community = priceless!


wrote …

Wow, I'm new Crossfit Journal subscriber and I can honestly say that it's been well worth the expense. This (as well as many other things in the Journal) is totally new to me. I think I'll have to pay more attention to Mr. Starrett and his blog! Just another RSS feed to add to my Crossfit daily reads.


wrote …

I agree with Miranda's statement 150% and would HIGHLY encourage anyone who has not yet checked out KStarr's Mobility Blog to do so immediately and enjoy your newly aqquired Ninja-Like flexability.


wrote …

After watching the video I realized what makes Chuck Liddel's punches so powerful even though they look like they are only half punches! He is not over-extending and unnecessarily using the shoulder. A lot of great fighters seem to initiate punches from the hips, and by not rotating the shoulder, that hip movement transfers more purely to the punching arm--then the target--thus enabling more punches to be thrown because the hips will last longer than any of the smaller arm muscles. Plus these punches are heavier since the shoulder is still in line with the body. Plus the tendon doesn't become inflamed after training. I have been verifying this with my training partners and heavy bag as well as noticing other successful fighters that use this style of punching (both Diaz brothers, Anderson Silva, Ali, etc). Later, MP


wrote …

This guy is single handedly saving me hundreds of dollars on physio and massage sessions.

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