WHAT IS VIRTUAL MOBILITY COACH?
The Ready State Virtual Mobility Coach is like having a virtual Kelly Starrett in your pocket.
Get early access to the latest promotions, blog articles, and all things to get you READY!
WHAT IS VIRTUAL MOBILITY COACH?
The Ready State Virtual Mobility Coach is like having a virtual Kelly Starrett in your pocket.
Relieve pain, prevent injury, and increase performance. Get customized mobility coaching developed by Dr. Kelly Starrett.
The Ready State 101 course reveals the core principles of Dr. Kelly Starrett’s coaching methods. Gain the expertise to improve anyone’s movement.
The Ready State 102 course is an advanced six-week online course with both self-paced material and LIVE virtual Q&A calls. Bundle the 101/102 and Save!
Join Dr. Kelly Starrett live at the SUPERCUBE. Integrated hand-ons learning of our protocols for assessing and correcting movement problems.
This course reveals the programming methods Dr. Kelly Starrett and Dr. Travis Jewett use to train injured athletes to get back to their peak performance.
With The Ready State Professional Directory, a top-tier coach or practitioner is only one click away.
Get one-on-one remote movement and mobility coaching from a certified Ready State coach.
Apply for private coaching with the world's #1 movement and mobility expert.
Kelly Starrett’s custom pain protocols teach you the simple and effective methods to treat all your pain and stiffness—for good.
Look good while you mobilize!
Shop exclusive tanks, t-shirts, sweatshirts, hats and more.
The TRS store offers a wide variety of mobility tools & kits perfect for your pre/post workout routines.
Kelly has written many books about movement, mechanics, and mobility which have made the New York Times bestseller list.
World-class experts reveal how to get — and stay — ready…for anything. Join hosts Dr. Kelly Starrett and Juliet Starrett for this eye-opening podcast.
Discover comprehensive resources and articles written by certified coaches and experts in the field.
The Ready State helps everyday athletes enjoy better movement, agility, and strength — with less pain and more protection against injury, especially as they get older.
Our work with elite athletes serves as the proving grounds for our methods. Most people don’t play professional sports. But if our methods help athletes at the highest levels, they can work for anyone.
Daily Mobility Exercises by Dr. Kelly Starrett › Forums › General › Very complex problem with squat pattern…..this will put a lot of people to the test!!!
Alright, so I have been squatting for about 10 years now. Past couple haven’t been so good (used to squat 420…now like 350). I used to have a moderate to wide squat stance because of what Dr. Stuart McGill said how you should perform a test to find optimal squat width, and according to the test my optimal stance to take to prevent butt winking was about the width of the rings on a barbell. Then came along Kelley’s videos and I started to squat more like an Olympic squatter with the bar high on the traps and with a narrow stance and really trying to get the knees way out. I have run into a lot of butt winking and has caused a lot of right SI joint problems (have had them before but now are worse), the pain wraps around my right hip and into the anterior hip and then back down the side of my leg. Yesterday I went back to a wider stance and lower barbell position and the butt winking was almost gone but is this optimal movement????
I also have a pinch in the front of my right hip with squatting!!! Pretty uncomfortable!
I have been doing a lot of the hip distraction work for sometimes up to like 20-30 minutes before I squat, which helps but does not stop the butt wink.
You sound identical to me. If I go wider I eliminate the Butt wink but narrower it comes back. Same type of pain associated with the tilt too. That being said… Butt wink is NEVER good (not obvious?). It’s always a tell of some problem. For me its tight hips and hamstrings coupled with god aweful ankle mobility.
Thanks!! I do now squat with Oly shoes, and like you it has helped, although I still wink with a narrower stance, I do have terrible adductor flexibility. I believe I can squat pretty well just doing air, and really good doing goblet or light front squats.
I find it hard to believe you were squatting wider with “terrible adductor flexibility”. How certain are you that you were tracking your knees over your feet? you sure you weren’t just thinking you were, meanwhile you’re caved in? video in this case would help
Chris,
Thanks Brian!! I am starting to think that is the case, that a wider squatting style is better for my hip structure, as far as the hip pinch, even wrapping a band to do distractions like i was just doing causes a sharp pinch in the front of the hip, I will check this article out you posted and try to get that cleared up. Mike, when I am doing a wider squat I am able to keep my shins almost straight up and down (I cannot when doing closer stance squats), although with Oly shoes I do let them track a little over my feet, as far as tight adductors go, no they are not the worse I have ever seen but they do need work, I did some of the adductor bar smash like kelly did in his video post today and it about made me pass out!! When laying on the floor on my back and legs as straight up as possible I can drop my legs to about 45 degrees above the floor, kind of mimicking what kelly did in one of his videos but he did the adductor stretch up against the wall. (hope that wasn’t too jumbled). My left side is noticeably better in adductor flexibility than the right, so im sure they are all linked together, the right side is where all the problems are, IR in hip flexion, adductor, hip flexor, and even harder time with glute activation and control.
I’ve got quite the same problem as all of you here. While squatting my knees just keep pushing out by themselves and I constantly feel pressure in hip extensors, butt wink is never good, etc. So, I started doing a lot of mobility exercises for hips, hams and glutes, also strengthen my core with bunch of various planks. Not much improvement has been seen, so i went to my physio. He performed a few tests on me, as internal and external hip rotation tests, hip adduction, etc. He doubted on thing called “femoroacetabular impingement”. I went to doctor to check this our, took MR and it was positive. So, my problem was hip degeneration, and as doctor said, about 10% of young athletes have got the same problem without even knowing. I’ll be going on both hip arthroscopy very soon, doctor expects it all to be fixed and corrected. I don’t say it’s the same case as written up here in those posts, but I was just so frustrated about not being able to find the reason of my bad squatt, so i went to doctor. I hope this is not the case you have, but it will be worth checking out with doctor.
Oh, I forgot to say, I also can’t put both of my knees together to my chest. Same goes for squatting. Wider squat stance eased things a lot for me, but I was still unable to have a good butt wink.