Waterman 2.0 () von Kelly Starrett

TABLE OF CONTENTS

Foreword by Laird Hamilton: The Way of the Waterman

Introduction

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?

Conclusion

Mobilizations Appendix

Waterman Wisdom: Tips from the Pros

Glossary

Resources