In Depth on the Arm Pull | On the Platform
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- เผยแพร่เมื่อ 2 ต.ค. 2024
- Filmed at the 2016 Starting Strength Coaches Association Conference. A practical session for coaches in which Mark Rippetoe discusses the teaching method for the power clean and how teaching a correct pull early on prevents arm pulling problems in the future.
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Man! What a lesson! I noticed something almost universal - when the guy doesnt get it, people laugh. And when they do, i think the guy might feel not ok with the laughter. But when he does get it (end), people applaud!
What are the best take aways for me.
. Emphasise straight arms early in the learning process
. Don't allow practice of poor technique viz: bent arm pull
. Ask questions of the lifter
. Give tactile cues to assist- tap the elbow- I would prefer to tap on the triceps, not the bicep which does flex the elbow but I bow to experience
I would love to see Rip's video on fixing up the timing of the rack.
Rip is so good at breaking down the steps.
Kudos to that guy. It takes months to learn how to do this.
Knowing Rip , everytime the video cuts a day passes.
This is so painful to watch, dont break your teeth they won't heal!🤣
Absolutely Fantastic video.
Wow, this is very frustrating
The guy is confused as to how and when the fuck should he start the movement of racking it when rip yells for straight arms all the time.
Racking only takes place after the upward straight arms jump.
He has to master the upwards part of the jump before the downwards.
It wouldn't make sense to focus on step 4 before step 3
Classic Rip air quotes at 8:56. 😄
My issue is having longer than normal arms. The jump position being at the mid thigh is about 2 inches above my deadlift lockout. Some guys smack their balls cleaning or snatching. I smack my knees.
That is why Rip claims some people need to widen their grip maybe by a hands length. I know I do better that way. Truthfully, Rip is not the man to learn the clean from.
Widening my grip does nothing except make front racking feel awkward as my hands need to slide in. Not only that but even a snatch grip puts the bar still below the middle of my thigh.
Wow. That is some long arms. I started going very wide and completing the snatch. Once that became habitual, I started moving my grip in. Different strokes I guess. I did not rack the weight on my shoulders for months.
this lift is so hard to learn coming from someone who did Stronglifts as my first ever LP and fell in love with the rows. :*(
SO FUCKIN TRUE BROTHER. I just practiced power cleaning myself and also recorded it. After I saw the recordings, I felt it was okay to bend your elbows a bit during the jump, but after viewing this video, I am now understanding that the elbows don't even slightly bend until you are at the peak of your jump.
Have you had any success with this?
i have that one little molecule... !!!
I felt like this guy was in constant actual danger of hurting his face
But if you have long arms such that the bar is mid-thigh rather than at the hips when standing, what do you do?
Widen your grip. As long as you can put the bar correctly in the rack position, you can clean. If your arms are so long that the bar can't stay in the rack position no matter what the grip is, then you have to snatch instead
My Clean did not improve until i concentrated on two things 1)meeting the bar squarely to where you lifted it to, and 2) not jumping. Jumping just throws everything off
Finally got to the end as painful as it was. Rippetoe's focus on the elbows - a whole half hour - is like a guy complaining about the paint on his car. Meanwhile, the entire engine is shot. The problem here is that this lifter was never taught how to clean properly. He is doing what can best be described as jumping while holding a bar, and then trying to rack it. I would be willing to bet that if you teach this guy how to clean correctly, the elbow problem may actually go away on its own.
you don't realizd the difference between someone who has never been taught a lift and someone who has beem taught the lift uncorrectly. it is much harder and a longer process to get rid of a lifter mistakes than it is to have him learn something new. it's not the same. you can't just reset the guy and teach him from scratch because he already has learned the wrong movement pattern and all the wrong cues along with it.
yes
What is the name of this exercise? I have not seen this before, ever. Based on Rippetoe's coaching cues, it sounds like the goal is to have the lifter jump in the air while holding a barbell and then do some kind of reverse curl while landing.
look up other videos on the power clean on this channel
Literally a power clean lmao
does anyone else see his knees bending before the jump creating a springboard for the bar to jump off of instead of one fluid motion up? to me this would cause him to use bent elbows
how can any jump occur without bent knees?
if you don't unlock your elbows until the bar is descending, don't you totally kill the bar's upward momentum with your locked out arms? Shouldn't the elbows go soft the moment the force of the jump is transferred to the bar?
case in point this video. Watch when he just jumps with the bar, see the bar height. Then watch when he is instructed to rack. the bar travels a good 1.5 feet or more higher. His jump is wiith stiff arms so he has to follow up with an arm pull to rack it, because there's no way he could get underneath it otherwise. If you jump with stiff arms until the descent the bar will not travel high enough which means you will have to do an arm pull, bend the elbows as soon as you jump or totally miss the lift.
you're taking this out of context. jumping with the elbows straight without racking is a coaching technique to teach you not to bend your elbows. It's not intended to give the highest bar, i wouldve thought this was intuitively obvious. It's like Rips video of him teaching the hip drive and everyone bagging on about how you shouldn't good morning the squat. He doesn't teach that, its just a coaching cue to make the trainee feel the movement by overemphasizing one aspect of the technique.
Maybe you're right, but, he was explicitly saying do not bend the elbows until the descent, and he said it mutliple times. i didn't catch the part where he said this doesn't apply when you're racking the weight. i don't think it's obvious given how completely untrained most of his audience were.
Untrained? The seminar was presented to coaches, The lifter used in the demo was a newbie however.
@@dessertstorm7476 You must finish the pull on straight arms then as soon as you start to go down you will let them bend. In no circumstance should you pull with the body then delay going down just so you can finish pulling up with the arms. This is a weak movement and you would be losing valuable time descending.
@@22448824 I didn't say pull with arms, I said don't lock out the elbows when training this partial movement as this stops the bar exploding to it's peak height. At least I think that's what I was saying 4 years ago
I luv this ... wish It was me there I need this in my life
In many of the power clean videos, he said if you bend the elbow, it is arm pull,
but in this video, he is exactly teaching power clean.
Can anyone clarify?
8:37 that really grinds his gears
Why do i need a PT when i have Rippetoe's videos.
He can't see your elbows bend through the video.
Kalle-Aleksi Vainionpää Because you might actually want to clean correctly?
Sir Mark, #1
Scarecrow is for snatch. Arm pull are nothing in Clean or snatch.
Just cut his bicep tendons so he can't bend his elbow even if he want it
thanks for the video, how do you fix problems with the rack?
Nice couching points!! Simple as perfect! Expert explantation and bullshit-killer. Mark is great
so confusing every1 is teaching it diffrently.... I think I just do what feels right
If Pyrros Dimas didn't arm pull, he could have cleaned 300kgs, easy. Maybe Rip should coach Lu Xiaojun. His hip clean is the only thing keeping him from being a good weightlifter.
Lu Xiaojun did lose against a guy who keeps his arms very straight during the jump.....I get this is just one data point but you've done the same so hey ho.
Desmond Osmund P.Y.R.R,O,S D.I.M.A.S
To be fair, Pyrros Dimas was one of the most ineffective weightlifters with a terrible squat:classics ratio. He also had lots of quirks when it comes to his technique that are considered "bad". And I say this as a huge fan of Dimas.
Rafaello Fareday It's better to tow with a chain, rather than a spring; Therefore: you should clean with straight arms????....pretty huge leap in logic. I don't think any of Rip's reasoning applies, in the real world. To think that Rip knows better than many of the best weightlifters/ coaches, even though he's not a weightlifter, never competed in olympic weightlifting, and never coached any high level weightlifters, seems pretty insane to me. The fact that people believe him on this matter is baffling, to me.
Allan Bilodeau so you're saying that every elite coach has played the sport they coach at an elite level and every finance professor is a successful entrepreneur? His analogy is sound for transference of energy, and he is a respected coach.
Z
Rip should not stick to the comparison between a human lifting a weight vertically, versus a car pulling a stuck car horisontally. Chains vs springs, humans are not cars.
Oh boy, if Jon North saw this video he would flip!
Jon norths a bodybuilder, who cares
Desmond Osmund Jon North is a national champion weightlifter who puts on one of the best seminars in weightlifting.
I was only messing but have you attended most of the weightlifting seminars held in the USA?
The snatch will help for the clean because you finish with straight arms.
This is so true. The first time I really felt the explosion of the second pull was with the snatch. Not with the clean
Did Rippetoe just teach this guy NOT to make contact with his thigh? Do people really think that's the proper way to clean? This is a joke, this is how you stay below 185 for a year.
Watching this makes me nauseated. Of course there is an arm pull in the clean. It's called the "third pull" and it is what allows a lifter to literally pull him or herself under the bar. This is an active pull. Why? Basic physics. The acceleration of gravity is constant. If all you do to get under the bar is let yourself drop down, you and the bar will come down at the same speed and you will never get under the bar. The only way a lifter can get under the bar is if the lifter drops under faster than the bar. The way to do that is once the bar reaches its maximum height, it will be "weightless" for a split second. The lifter must then actively pull with the arms to get under the bar. This is why USAW teaches the pull the way they do. But it's not just USAW. EVERY coach - Russian, Ukrainian, Chinese, you name it - teaches the pull this way. Rippetoe knows nothing about the Olympic lifts.
do you even lift bro ??
@Ze TheGame no you re not :)