You have to Learn to Control Your Back with Mark Rippetoe
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- เผยแพร่เมื่อ 28 มิ.ย. 2020
- From the Starting Strength Seminar: Mark Rippetoe discusses the importance of learning how to control the lumbar spine and maintaining an extended low back in barbell training.
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This is why I like Mark. He talks like an engineer when talking about the body, and he has an actual skeleton to point to to when describing how a barbell is lifted. This is 100% the best way to learn how to lift weights safely. Very few, if any, fitness channels on TH-cam are this meticulous in their lifting guides.
Because they aren’t as educated lol.
As a physio, we've been told exactly NOT to talk like an engineer because our bodies aren't cars, they're highly adaptable to gradual overload regardless of form unlike vehicles
@@satyajitapte7036 I'm sure you're very learned on lifting mechanics "as a physio" lol
Laughs in Alan Thrall
I agree 100%. I thought the same thing when I first stumbled upon his instructional videos.
You know you’re at Mark’s gym when the Wi-Fi passcode is hip drive 😂
I want to reach out and say THANKS! I'm new to the Starting Strength program, but, boy, has it changed everything for me. Thanks for all the teaching and info!
This guy looks like the uncle that goes out for a bbq and shows up everyone in the backyard gym
That cue is helpful, thanks Rip.
This info makes me eager to intensify my squat
"No ones ever picked up a 700 pound stone"
Tom stoltman "hold my Reign"
But that was lighter I believe.
@@MegaVRAK he smoked 286kg for the world record, after doing 600 at the start of the year for the world record, he is going for 303kg this year soa 60 pound improvement, so something that Rip said impossible will be done pretty soon
@@Beeftitan Not going to do 700 unless they don't weight it properly, as they often do in strongman.
@@senselessnothing these were weighed live you can go look
@@Beeftitan so has anyone ever picked up a 700 pound stone or not? Did he say no one ever WILL or no one HAS?
Excellent Information
Great info.
that wifi password though 1:33
lel, I wonder if that's the real password or just an Easter egg for people to notice if they're paying attention at home...
theres only one way to know *_*pulls out warchalking gear*_*
Already on my way
Draaaaahhve
Is a part two coming?
Is there a part 2?
Where can I find the following parts of the seminar?
I'm in the bottom 3%!
I wonder if the Engineers from Prometheus can do voluntary lumbar contractions.
I love the “No Silly Bullshit” sticker on the whiteboard…
No step on snek..
@Fabian Brown the McNuclear program is for recreational purposes only
Part 2???
I always struggle to understand back position. Like lower back extention and over extention. Also upper back extention and over extention. Ive found a usedul que reciently is chest up ribcage down. Seems to keep my upper back in extention but not over . Lower back i fedl that bum out is over extention but its pretty hard to self regulate. Hope you upload follow up RIP.
Look up the McGill big 3. The exercise are pretty basic but they can help with learning how to keep your back in correct position regardless of what your legs and arms are doing
So how do you do it?
The "Don't curl in me" flag is just wonderful.
The “don’t lean on me” one is pretty nice too
@@skullkid112 what does it mean?
Colin Jordan Rip just leans on everything. I think it’s a little joke at his expense.
for everyone curious as to what has been most likely taught in this seminar: th-cam.com/video/CTBiC_tnjOc/w-d-xo.html
So what if you have a guy who's standing position looks like the concentric lumbar erector contraction and has to actively pull his hips into a neutral position?
'the place where the spine is designed to be loaded' - Rip supports Intelligent Design, yay
Hoop tension?
First? There also has never been a better time for this video. I was literally JUST talking to someone about this exact topic. They were telling me that they were training high schoolers who were “bad” at holding back extension in the squat and deadlift and he was making them do Supermans to fix this problem. I was telling them that respectfully that is a quite nonspecific and silly way to work around having to properly coach the deadlift and squat, and provide cues that help the lifter do so. They told me that strength is not specific, it’s a general adaptation...THOUGHTS???
If he want to train them with squat and deadlift, then that strenght would be specific. Doing superman is just a less good way of doing so. You want to squat more? Then squat more ffs
It's like telling a sprinter to go run in a pool if he want to be faster lol
@@lequack7130 Well if someone is lacking weakness in a certain area which is holding back their ability to properly execute the lift, implementing exercises which are going to target that weak point is a great idea. That being said, supermans are dumb relative to a load squat. The carry over doesnt make sense. Things such as weighted back extensions or reverse hyper extensions would be a hell of a lot more effective at strengthening that weakpoint for a strong carryover to the squat and deadlift.
@@TheBrick534 you're right man, 100%. Superman is at the bottom of the list in term of usefulness for new trainees, its too little specific
It’s useful to teach them what the muscles feel like so they can practice squeezing them and holding the position, I believe. Then they carry that familiarity over when they have a bar in hand. My guess from seeing the tactic used in some other clip somewhere.
Woosh.
hip405drive
Anyone else hear “poop tension”?
Isn’t your instruction “ squeeze the chest up cue in the bottom of the deadlift enough?
Master Rip teaching a bunch of dudes how to twerk..
What?? He didn't show me!!
I have your Wifi password. Checkmate.
Anyone here have any experience deadlifting/squatting with spinal stenosis? Any tips on how to pull it off without hurting yourself?
Fr Mir Extension makes Spinal Stenosis worse. Thatˋs why flexing the spine makes the symptoms go away. So try not to overextend and maybe even go in the direction of slight flexion and control the position so that no additional movement occurs during the exercise? Easier said than done, I know.
Matthias Weinberger should I forgo the entire exercise altogether? Really don’t want to do that, but I feel like I might given that most of these strength training movements require extension..
@@franciscomiranda6882 I could write a reply that is 2 pages long. ;-) The short version is this: Spinal Stenosis does one thing extremely well - it tells you exactly what it is willing to tolerate or not. All the usual "keep your back straight", "sit up straight", "good posture" bullshit makes the pain worse. Flexion however - sitting bent over with your head between your knees however feels great. It "opens up the spinal canal" so to speak (although that theory is seriously flawed and never has been proven to be right). Then we have Deadlifts: the single best Exercise on the Planet, Period. So what would I do? Do your Squats and Deadlifts and then sit with pronounced flexion during the rest period between sets. See if that helps. If not: finish your workout and lie down with spinal flexion (lie on your back, bring the knees towards your chest) - see if that works. If not: set the spine in slight flexion and try the exercises again. Just like Rip says: you cannot pick up an Atlas stone without flexion. And even Stuart McGill had to admit that basically all his work on spinal mechanics doesn't work when it comes to Strongman. Their discs should basically explode under such loads when flexed. So he wrote that setting it in flexion and keeping it there is Ok, just not additional movement into flexion. Super short version: try it with "decompression" between sets and afterwards. Adjust as necessary. ;-)
I thought you were going to show me how to do that muscle contraction... 😢
And what about BUTT WINK, which is basically a flexion of the spine at the bottom of the squat?
What about it?
It’s not good
@@BeeSaucySkateboarding it's literally impossible to avoid past a certain level of depth because how the pelvis has to move, what is bad is if without bracing the lower back moves from hyper extension to flexion. unless it's extreme it isn't a problem
Rip brought a date!! Kinda skinny if you ask me.
opposites attract..
@Jack Torrance
hahahahahahahah
for sure, compared to anyone's girlfriend.
Needs GOMAD
NO FAT CHICKS
Don’t lean on me😂😂😂
Reminds me of uncle Rico from napoleon dynamite lol
RIP: “So what we are gonna do, is show you how to do that muscle contraction.” ME: 6’3, big belly, short arms and waiting cus I fear it’s impossible for me to achieve that position off the floor (w/rack pulls it’s possible)
third??
I have your Wifi password.. I now own you..
Gah. Where's the part showing how to do it!
An effective Q is to drop your balls down between your knees. You'll notice when you do, that something pulls up right above your tailbone. However, if you try to pull up that thing in the back directly instead of the dropping balls move you'll involuntarily contract a bunch of other stuff. At least that happens for me.
The point of the video is to sell you on the seminar. Buy the ticket, take the ride.
John Robinson Here I thought the point of the video was to teach people to rotate the pelvis into a structurally safe position by engaging the spinal erectors and TVA thus preventing injury under heaving loading. Although, I do plan on attending a seminar to learn from a legend 😁
Theres a different video showing you how to do that. Look for it on their youtube page.
/watch?v=aXfOdvd-sJ0
Sooooo we are supposed to over extend our spine when we squat and deadlift?
I better go tell everyone I know
Hi Rip, you are my hero and I want to be just like you. Can I begin by finding a skeleton and fondling it aggressively while yelling at people about concentric erector lumbar extension? Or would it be best to write a book considered seminal in my field before beginning a decade long slow-burn transition into a grumpy, confused lunatic. Thanks!
😅
*lumbar erector
You're speakig backwards.
It's essentially a twerk...
Huh, huh!! He said Erectors!
Not a libertarian but that flag DEFINITELY has a place on my weight room
The curl one is definitely quite funny.
Can I control my back alone, without Mark Rippetoe?!
Show me
I can't believe there are men who can't over extend their lower back. That is where sex or copulation is performed, through over extension and over flexion of the spine. Am I wrong>
Rip: Demonstrates lumbar extension.
Me: Whew, good thing he wasn't talking about toenail fungus.
First! Primero!
hip405drive xD
“Poop tension”
And then the fucking video ends right before he shows you how...
Im an Engineer I feel like he pointed at me at 4:09. 😂
Shoutout to the WiFi password on the board
We are getting closer to the 700 lb stone every day though
Anyone notice the WiFi password? Lol
8:02 Demoralized for not learning to booty pop
wifi: hip405drive
eli5 please someone
Dont change your spine when lifting or bending over.
Yet you guys a lot of the times only instruct us to “lift the chest up”, and if the hamstrings are fighting the pelvic position, “compensate by lifting the chest up even more”.the only problem with this is that the arms are anchored to the bar that sits on the ground. So in order for the back to become straight one has to tilt the pelvis in order to met with the chest.
Yeah. That's kinda the point.
Starting Strength actually I’ve been thinking... rips ”original setup” squeezing the chest up cue, expressed in the 5 step setup should be enough? Because the erector spinea contracts concentricly evenly from both sides, so even if the chest can not come up any higher an increase in contraction should force the pelvis to rotate up into position anyway. Isn’t this right? Then this is really unnecessary to learn.
Does Mark even workout anymore?
Actually you want your spine neutral.....not flexed and certainly not extended.
You need to rewatch from 6:38 onward.
@@npxmnpxm even beyond that point he's on about extensions. All the guys lifting the heaviest weights aren't following ANY of Mark's cues tbh 🤔🤔 Mark must be crying in his sleep thinking of Jamal etc and their form.
wifi: HIP405DRAHVE
Press 5:29 to see a twerk :)
Boring and dry explanation but I understood everything you said, except after listen! 🤣
Did you understand the part about preheating the oven to 350 then slowly glazing the honey baked hams with barbecue sauce on a rotating medium for maximum effect?
4:13 WIFI: hip405drive :D
Yeah.. no shit
hip405drive
Lol