Becoming a Supple Leopard: Chapter 4 Laws of Torque
by Coach Taylor
Kelly Starrett is a highly recognized physical therapist by coaches, trainers, therapists and fitness enthusiasts. In chapter 4 of his book, “Becoming a Supple Leopard”, Starrett discusses how to increase joint stability at the shoulder and hip while training. I agree with some of Kelly Starrett’s viewpoints, however there a few techniques that could be debated by strength coaches and professionals.
Laws of Torque
Torque is defined as the amount of force generated on an axis of rotation. For humans and animals torque is produced at joints i.e. shoulders, elbows, hips, knees and ankles. Athletic performance is dependent upon torque production for increased strength and speed. Starrett states there are two laws of torque.
- Law #1: When you are in a flexed position you must generate external rotation force to create stability. Examples include the bottom position of squat, deadlift, and horizontal presses such as push ups and bench presses.
- Law #2: When in an extended position you must generate internal rotation to create stability. Examples include split-jerk and jumping
Screw Your Joints Into Position
Starrett discussed that it is essential to screw your feet and shove your knees while squatting and deadlifting to prevent knee and hip injuries. He also proposes that your feet should be parallel in your squat because if you externally rotate your feet in the starting position you will lose 30% of your base of support. I agree with Starrett that is important to minimize your knees from collapsing in as you squat and to slightly shove your knees out as you deadlift to place tension in your glutes for muscle activation and hip stability; however, if I am working with athletes my primary focus is force application. I believe it is more important to drive up through your feet than to screw them out. Once your body begins to flex during a squat your muscles are placed under tension and your knees should track towards your toes. Having your knees track towards your toes places less stress on the patella bone and tendon. Squatting with your feet parallel and knees shoved out could be problematic for most athletes because of individual dimension differences in femurs and the acetabulum. Instead of giving strict technical cues, it’s important to give guidelines on positions that shouldn’t happen such as heel raise, excessive lean or posterior tilt, foot pronation and knee valgus.
As far upper body pushing movements, I agree with Kelly Starrett that it’s important to screw your hands in the ground or “break the bar” by attempting to bend it into a lowercase n. In order to produce more torque your hands and wrists must be parallel to one another so there is an optimal range of motion to generate force. Unlike external rotation at the feet and knees, when you externally rotate during a push up or bench press you’re activating your rotator cuff muscles to secure the humerus as well as your lats from scapular depression. From experience you do not lose muscle force application from screwing your hands compared to screwing your feet.
To conclude, Kelly Starrett is a brilliant trainer and therapist through his innovative concepts of strength, stability and mobility in Becoming a Supple Leopard. Coaches and trainers should look at their athletes and clients and decide what the best approach would be given their own education and background. A practitioner should always be able to confidently coach what he or she comprehends best versus incorporating other coaches philosophies without complete understanding . Subsequently the most important individual an athlete or client has is the trainer or coach who is working with them regularly to reach their goals.
Justin Taylor, BS, CSCS
University of North Carolina Chapel Hill
Personal Trainer at Lifetime Athletic, Raleigh, North Carolina
Owner of http://www.taylormadehumanperformance.com/
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“The views, opinions, and judgments expressed in this message are solely those of the authors and peer reviewers. The contents have been reviewed by a team of contributors but not approved by any other outside entity including the Roman Catholic Diocese of Raleigh.”
