Waterman 2.0: Optimized Movement For Lifelong, Pain-Free Paddling And Surfing

Waterman 2.0: Optimized Movement For Lifelong, Pain-Free Paddling And Surfing

by Kelly Starrett, Phil White (With)


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The goal of any waterman or woman is to surf, paddle or row as often as they can, as well as they can, for the rest of their life. The trouble is that few understand how to get the most from their body and when they can’t, what to do about it outside of the usual layoffs, surgeries and cortisone injections. As one veteran paddler recently put it: “Ibuprofen is my second religion.”

There is a better way.

Using insights gleaned from his experiences on the whitewater canoe and rafting national teams and improving the performance and wellbeing of the world’s top athletes, Dr. Kelly Starrett has created nothing short of a movement manifesto for the water athlete.

Equally applicable to the pro waterman, novice and everyone in between, Waterman 2.0 gives paddlers, surfers and rowers of all ages and abilities a one-stop guide to understanding:

  • Basic movement baselines for optimal and sustainable performance on and off the water
  • How to identify and fix weakest links, and become faster, stronger and more resilient
  • Mobility techniques to help prevent, assess and address soft tissue, joint and sliding surface issues
  • Common errors that lead to pain and performance limitations
  • Corrective strategies that enhance movement patterns and unlock more speed and endurance
  • Lifestyle adaptations that enable better preparation, training and racing
  • Tactics for more effective recovery, hydration and sleep

Waterman 2.0 also features unique insights and tips from more than 30 of the world’s top watermen and women, including Laird Hamilton, Kai Lenny, Emily Jackson-Troutman and Paige Alms. This book is the start of a revolution in water sports performance. Are you ready to become Waterman 2.0?

Product Details

ISBN-13: 9780692171035
Publisher: MobilityWOD Inc.
Publication date: 08/25/2018
Pages: 402
Sales rank: 538,548
Product dimensions: 7.50(w) x 9.25(h) x 1.09(d)

About the Author

Coach Kelly Starrett received his Doctor of Physical Therapy in 2007 from Samuel Merritt College in Oakland, California. He currently runs his own physical therapy practice at San Francisco CrossFit—one of the first 50 CrossFit affiliates—and focuses on performance-based Orthopedic Sports Medicine with an emphasis on returning athletes to elite level sport and performance. His clients see exceptional results from his progressive blend of manual physical therapy and strength training.

Table of Contents


Foreword by Laird Hamilton: The Way of the Waterman


Kelly’s Story: Confessions of a River Rat

Chapter 1: Becoming a Lifetime Waterman

Chapter 2: Mobility 101

Chapter 3: Meet the Standards

Chapter 4: The Spine and Hips

Standard #1: Can you achieve and maintain a stable spine?

Standard #2: Can you hinge from the hips without sacrificing trunk stiffness?

Standard #3: Can you maintain trunk stability while squatting?

Chapter 5: The Shoulders

Standard #4: Do you have full overhead capacity?

Standard #5: Can you achieve and maintain a stable shoulder and spine in the press archetype?

Standard #6: Can you achieve optimal shoulder positioning in the hang archetype?

Chapter 6: The Feet and Ankles

Standard #7: Are you standing, walking, running, stepping and jumping with neutral feet?

Standard #8: Can you perform a lunge and master Warrior Pose II?

Chapter 7: The Hands, Wrists, Elbows and Arms

Standard #9: Do you have full wrist flexion?

Standard #10: Can you fully articulate your hands when your elbows are extended?

Chapter 8: Preparation and Recovery

Standard #11: Do you have an appropriate hydration and fueling strategy?

Standard #12: Are you physically prepared to get on the water?

Standard #13: Are you recovering effectively?


Mobilizations Appendix

Waterman Wisdom: Tips from the Pros



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