– Overhead mobility, you
need it for pretty much any exercise that involves
putting your arms overhead. The problem is, most
of us kinda suck at it, which is why I decided to
try out a mobility routine from Kelly Starrett’s book
Becoming a Supple Leopard for 14 days to improve
my overhead mobility. (light music) Wazzup? In a previous video, I tried
the Kelly Starrett routine for 14 days to improve
my front rack mobility. Since that went so well, I
decided to try the same thing for my overhead mobility. Now for those of you who don’t know, Kelly Starrett is the main
guy behind MobilityWOD and the author of the book
Becoming a Supple Leopard. What exactly is so damn important
about overhead mobility? It’s pretty simple. If you want to be able
to carry things overhead, you’re gonna need some overhead mobility. Yeah, pretty much every
exercise that requires you to have your arms like this is gonna need some good overhead mobility. Examples include pull-ups,
the overhead press, the overhead squat, and the snatch. Trust me, you do not
want to be that one guy who’s really buff but can’t
put his arms overhead. I actually know a guy like that. Anywho, here is what my
overhead position looked like at the beginning. It’s definitely above
average, I got to say. But according to the Supple Leopard book, the ideal standard is that
you want to your ears visible. My ears are nowhere to be found. Here is what I did during the 14 days. I had two routines. Let’s call them routine A and routine B. I did them alternate days. On day one, I did routine A. On day two, I did routine B. All of the stretches and exercises were pulled from the book
Becoming a Supple Leopard. Why did I do two different routines, hm? According to Kelly Starrett
himself, and I quote, “Some people respond better “to certain mobilizations than others.” For routine A, I first did the T-spine overhead extension smash. Four minutes total. Just lay on a roller,
put your arms overhead, find the gnarly spots, and smash away. Then I did the overhead tissue
small with the lacrosse ball. I focused on the area
directly behind my armpits. Just move around and
find some tender spots and then sit on it for a little bit. Two minutes each side. Next, I did the banded
overhead distraction. Two minutes each side. Hook your arm in a band, then
externally rotate your arm. Then sit your hips back
and try to bring your torso to the ground. Now for routine B. I first did the overhead rib mobilization. You’re basically laying
down on the lacrosse ball and then moving your arm overhead and then right back down again. You want to get this entire area. So, each day, I try to hit
a slightly different part. Two minutes each side. Then the overhead tissue smash again except this time with the Battlestar. This time, I focused on
the lower part of my lats. You know, the big muscle under your armpit that you use to pull stuff with? Yeah, that one. Finally, I ended with
the overhead distraction with external rotation bias. It’s the same one as I did
in the front rack video. Two minutes each side. That’s it. After two weeks, this is what my overhead
mobility position looked like. Now here it is side by side. I got to say, that’s not a
bad improvement for 14 days. I actually wasn’t expecting
any visual improvement because my overhead mobility
was already kinda decent, but I guess I was wrong. Ha. Looks like you could see my ears now. It also feels overall a little less tight. So, tell me, what have you done to improve your overhead mobility? Any stretches or mobilizations
that you like in particular? Please, let me know in the comments below. As always, thank you for watching. Do you enjoy this video? Please don’t forget to subscribe and give this video a thumbs up. All right, you guys, I
will see you next time.