What if you could dive deeper, feel stronger, and eliminate post-dive aches and pains? For many scuba divers, especially those following DIR (Doing It Right) techniques, the physical demands of diving can lead to muscle strain and limited flexibility. Enter Becoming a Supple Leopard by Kelly Starrett—a book that has revolutionized functional movement and mobility training for athletes and now offers invaluable benefits for divers. With Starrett’s guidance, divers can learn to manage heavy tanks with ease, maintain ideal body positions in the water, and perform tasks like valve drills without strain or discomfort. This isn’t just a gym book; it’s a practical guide for enhancing underwater performance and reducing the risk of injury. Throughout this review, we’ll dive into two essential mobility prescriptions from Starrett’s book: the General Front Rack Archetype Mobility for shoulder flexibility and injury prevention, and the General Squat Archetype Mobility for stability and strength when carrying heavy gear. Whether you’re new to diving or a seasoned enthusiast, Becoming a Supple Leopard is the ultimate resource to help you dive pain-free and boost your underwater capabilities.
Mobility and Heavy Equipment
Scuba diving requires handling heavy gear, from lifting tanks to walking in full equipment. Every diver has felt the strain that comes with lugging scuba tanks, which can lead to sore muscles and even injuries if the body isn’t conditioned for it. This is where Kelly Starrett’s General Front Rack Archetype Mobility (page 453) becomes invaluable.
This mobility prescription is perfect for strengthening and protecting the shoulders, back, and core, which are crucial for safely lifting tanks and managing weight while diving. It also improves shoulder rotation and flexibility—vital for divers who use a double tank setup and need to reach their valves. By working on the Front Rack Archetype Mobility exercises, divers can lift tanks and carry heavy equipment with better alignment and stability, reducing strain and the risk of injury. Starrett’s detailed guidance and clear illustrations make it easy for divers to incorporate these drills into their routines, ensuring a safer, stronger experience with heavy dive gear.
Awkward Positions in Water
In the water, scuba divers often hold complex positions that can feel uncomfortable if the body lacks flexibility and stability. This is especially true for DIR divers, who practice precise buoyancy and streamlined positioning. Holding these positions underwater demands a stable core, flexible joints, and well-engaged muscles.
Starrett’s General Squat Archetype Mobility (page 456) is a game-changer for improving lower body and core stability, helping divers maintain strong, balanced positions in the water. This squat-focused mobility work not only builds strength for weight-bearing movements but also prepares divers to make smooth, controlled movements underwater. For divers entering or exiting the water from a boat, where they need to step onto ladders while carrying heavy tanks, the squat mobility exercises provide essential stability and leg strength, reducing the risk of slips or overstraining.
Shoulder Flexibility and Valve Drills
One of the most crucial elements of DIR diving is performing valve drills, which require reaching behind to turn the valves on double tanks. This movement requires significant shoulder mobility, and divers often experience strain if they aren’t used to this range of motion.
The General Front Rack Archetype Mobility prescription (page 453) is incredibly effective for this purpose. By practicing these shoulder-focused drills, divers can gradually increase their range of motion, making valve drills feel more natural and accessible. These exercises are designed to improve shoulder joint stability and flexibility, which are vital for reaching behind the head in full dive gear. This specific mobility training helps divers handle valve drills with ease, even in challenging conditions and reduces the risk of shoulder strain over time.
Injury Prevention and Longevity in Diving
For scuba divers, maintaining peak physical health is essential, especially for those who plan to dive regularly or pursue advanced certifications. Injuries can take divers out of the water for weeks or even months, which is why Becoming a Supple Leopard is such a valuable resource. Starrett’s emphasis on functional movement and alignment helps divers avoid injuries that result from poor posture, muscle imbalances, or lack of mobility under load.
The General Front Rack and General Squat Archetype Mobility prescriptions provide a solid foundation for long-term injury prevention. By incorporating these mobility drills into their routines, divers can build strength and flexibility where they need it most. This approach helps protect the body from the wear and tear of repeated dives and heavy gear, allowing divers to stay pain-free and maintain their passion for diving over the years.
Conclusion
Becoming a Supple Leopard is more than a mobility book—it’s an essential tool for scuba divers seeking to improve their performance, protect their bodies, and enjoy their dives more comfortably. Kelly Starrett’s focus on mobility and injury prevention offers practical solutions for the unique physical demands divers face, from carrying heavy tanks to holding stable positions underwater and performing valve drills.
Whether you’re a new diver or a seasoned DIR enthusiast, the General Front Rack and General Squat mobility drills provide targeted benefits to enhance your underwater experience. Starrett’s insights will equip you with the strength, flexibility, and endurance to dive pain-free and confidently. Dive into Becoming a Supple Leopard and take the next step toward becoming not only a better diver but a more resilient, agile, and capable one.