In Depth on The Power Clean with Mark Rippetoe
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- Опубликовано: 23 ноя 2024
- Mark Rippetoe delivers the full teaching method for the power clean. Recorded at the Starting Strength Seminar held at Wichita Falls Athletic Club in June 2019.
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Rip has always reminded me of a 19th century lawman/gunslinger. A serious man, plain spoken and dedicated. He says what he means and he means what he says.
"I have spoken."
I could see him staring in an old western movie for sure.
This coment is gay. Real gay.
@@redeyedtiger I agree. It is very gay.
I know Im asking the wrong place but does someone know of a method to get back into an instagram account..?
I was stupid lost the password. I would love any help you can offer me!
I learn more from Rip's videos half a world away than any "personal trainer" in flesh could teach me. Respect.
totally agree....watching his squat videos have fixed my squat issues.
Without youtube, I wouldn't even know that good coaches like Rip exist. Most trainers I've ever met are roided-out, cagey used-car salespeople.
Just today I overheard an instructor tell one middle-aged newbies in gym that his chin up didn't train his biceps, but rather his upper shoulders. This confused me quite a bit as I didn't even know I had upper shoulders🤔
@@TheMindProjection chin ups for upper shoulders, chin downs for lower shoulders
Most PT's don't know sht
Rip is truly an expert movement coach. One could only listen to this (without watching) and learn how to clean perfectly fine. 10/10. Ty for posting.
Truth
This is like 1000 million times better instruction that anything I have found anywhere for any movement. I am gonna be patient and go step by step, make sure I have a great foundation.
I wish Rip will tell me 'just exactly like that' after I clean.
"I'm proud of you, son."
I felt this I'm my soul
He does my friend, if you just believe.
@Quentin Styger that doesn't make any sense. You seem like a moron.
@@xParoxysm it’ll make sense my friend, if you just believe
I love cleans. Helped me to increase my deads. Very hard for me to learn to do correctly but when you do get right, you wil know immediately. This is the best example I have ever seen.
Fantastic! I got tired of bruising my knees because of my terrible power clean technique. I was somehow jumping early enough that I'd bang my knees straight into the barbell. I switched to hang cleans to remove that possibility. Now that I see some really good video coaching, I think I can relearn the power clean but with good technique.
I do CF and I been overthinking “arm pulling” and been struggling for 3 years weeks. Everyone tells me tips but I don’t have a mirror to see if I’m mirroring the way others do it. This Detailed power clean video is amazing. We are doing them today so I’m going to think of EVERYTHING you have said. The detail of each body part matters a lot to me. No wonder it never felt right. No one really told me about Elbows straight and focus on the jump.
That’s actually how I knew I wasn’t doing it right because I wasn’t jumping. GRACIAS SIR
Same! 1 year into CF and the tips from coaches and people have become overwhelming! But Rip helped a TON! I finally understand, I was bending my arms early and turning it into an upright row! It’s a transfer of energy 💡
How are your cleans now?
@@PinkelefantZ3 wow 😃 thanks for replying because now I can look back when I was struggling. They are way better now! Thank you for asking. No more overthinking. Now using the right parts of my body to do it correctly.
CrossFitters. 🤪🤘🏼 aaayyy!
No other person, nor certifying institution teaches the PC (nor any other barbell lift) with such simplicity and clarity. Said as someone who's been to the seminar, and enrolled on SSOCCA for 6 months. The best time and money invested in learning barbell training.
yet he still ha s not raised a single olympic lifter for a reason.
@@artlover4120 I don’t have information to confirm or deny that, however your comment is dense, and disoriented. it is call Starting Strength’ not “Starting Olympic Strength”
@@artlover4120 True. He may be a competent coach for simple basic strength training for the mediocre but he fails to translate these principles to other forms of athleticism. Same goes for the olympic lifts, he either fails to understand the the basic principle of it or he completely over commits to his own stuff to promote his brand. The writing is on the wall itself, starting strength... good for starting but also good if you want to be mediocre.
@@jamesbenedict7516 do you know an Olympic level coach who has a free RUclips channel?
@@MeatCatCheesyBlaster catalyst athletics
Intense guy, but I love it. That's why he's the man!
I've watched dozens of videos and this is the best explanation of the why's of the clean thanks
I love this guy, I was doing an upright row when cleaning, im so excited to practice my deadlifts and cleans tomorrow. Then get my push work out in for the day
This guy is a genius. Simple and elegant. Thank you!
In regards to arm pulling: (sometimes it helps me to understand WHY a thing is the case)..... remember that the objective when catching the bar is to catch in on your deltoids. If you put your hands into a rack position, then move your elbows in and out, you'll notice that it changes the position of your shoulders. Elbows stay in to ensure that the deltoids are forward and ready to catch the bar. This is my amateur but logical interpretation.
So I said in another post that I would no longer just criticize but try to offer some constructive help. Turns out Mark is not really that bad a guy. The reason that last lifter jumped forward is not because he started his pull too soon. In order to see what I'm talking about you'll need to replay the video at 0.25 speed. Start the video at 28:25. At this exact point the lifter makes contact with his thigh just above the knee - it does look like he starts the pull early. But he actually does not "jump" until the bar is level with the bottom of his shorts. This happens in a fraction of a second so the actual time will still read 28:25, which is why you need to replay at a slow speed. At 28:26 the lifter starts the jump amd this is where the error happens. Again where talking fractions of seconds but a fraction of a second before the clock hits 28:26 you can see that this lifter's knee angle is almost vertical. This means that he cannot effectively use his quads to impart vertical force to the bar. He has no choice but to shift his legs forward and bump the bar forward to get any movement at all on the bar. Right at 28:26 you can see the separation of the bar and the lifter. His heels are off the ground indicating that the center of gravity of the lifter-barbell system has shifted forward. From here the lifter then goes into his "jump," but it is now too late to effectively impart upward force on the bar.
This is one of the key reasons why the high-hip start position is not optimal. I have seen this in several other videos that Starting Strength has posted on how to do the Olympic lifts. With high hips, you're starting with a very closed hip angle and a very open knee angle. On the way up, most lifters will open the knee angle even more to the point where the lifters' legs are practically straight at the start of the second pull. With no force being contributed from the quads, the lifter's only recourse is to move the bar up with hip extension only. This causes the bar to move forward and swing out. With a light enough weight, the lifter can pull the bar back toward him or her, or in this case compensate by jumping forward. This will work for light weights, and strong lifters can even move some appreciable poundage this way. In the beginning it might even seem to be an effective and efficient way of cleaning because "leading with the torso" and using all hip extension and little to no knee extension is a very common beginner error. I did it too. But at some point this technique will cause progress to stall because the bar moving away from the lifter is the cardinal sin of weightlifting. At the start of the second pull the lifter must be placed, the whole foot must be in contact with the ground, and the quads should contribute quite a bit to the pull to give the bar a vertical trajectory.
Take this comment in the spirit it was intended. I am not trying to be an asshole here and I am not bashing the high hip deadlift-jump-and-shrug method for the sake of bashing the method. There are real downsides to this method as demonstrated in this and many other videos.
video please ??
@@the_third_sun You want me to upload a video of myself doing a clean? Not sure how that would change my analysis of this lifter jumping forward, but I can do that.
@@MikeXCSkier upload a video of you coaching your lifters
@@the_third_sun when you go to restaurants and don't like the food, do you go home and make the same dish?
@@MikeXCSkier screw the other guy, thanks for your input. Do you know of any people who teach with the different method one can watch?
18:50 The most replayed, you don't say??
I love rip but I was like “yo wtf lmao”
"That means here". Mf should not have done that.
ayyyyy yoooo!
Rip is the man when it comes to barbell form!!!
Props to the dude with the Mastodon shirt 🤘
That fookin whale
All the heavy lifting...
@@theravishingone1977 XD XD XD
Props to the chick without the Mastodon shirt 🤘
Great stuff Mark, thanks. Olympic lifting in America should have been taught decades ago.
Don't forget to use those lats to pull the bar into the body as it passes the knees. "Clearing the road" as Dimas would say, pushing those knees back coming off the floor. Great video! Very thorough.
Dimas, what an example...
This is literally golden, spot on instruction. But why does he seem pissed when he's teaching???
Top I'll do all my best to learn this.... Thank you
Interesting how differently that room looked a bit over a year later in August 2020.
spot on, beautiful instructions, well done
Rip is the best.
Pronation internal rotation... Rippetoe you a smart man :D
18:50
Lost all concentration.
fax
But when _I_ do that, I get an eyeball of mace. Not fair!!
He made a smooth move there. Got away Scott free. ❤❤❤
The Mr. Whipple power knead.
Wish Rippetoe would do 2-dumbbell power clean video
@@RandomRUclips123 no u
wtf is a 2 dumbbell power clean? just get a bar??
There’s only one of you though
How should I incorporate the power clean on a push pull legs split Doing squat 2 Times Per Week and deadlift 1X Week ?
Damn Mark...u kinda look like Tank Abbot of the early UFC. That dude benched heavy too 😬😜😜.
Great tutorials btw! Thanks for sharing.
Learned a lot thanks!
Rippetoe the vault hunter
1,5x playback is very useful here :-)
Honest question: All of the Starting Strength movements seem to be in the saggital plane. Aren't we losing something by not having any frontal or transverse plane movements?
18:50. The moment I decided to become a personal trainer
Haha wtf is he doing
Is he some kind of pervert lol
TBF he's pretty handsy with everyone, it's just awkward because it's a female.
Guys grow the fuck up xD
@@bluephoenix383 Does that with men too lol Old School guy.
This video was extremely useful thank you is there any chance you will do the snatch in a future video
Here's one
ruclips.net/video/uyY_ySdN6OU/видео.html
Not sure when you commented, but I see it uploaded here: ruclips.net/video/uyY_ySdN6OU/видео.html.
Is there no scoop as taught in other power clean videos?
VERY DETAILED, INDEED! 💪
I did upright row. That's why my lower back keep aching.
18:50 the thumbnail used by others to get more views
They got one of the Mexican brothers from breaking bad to perform the power clean 😳
So you don't jump in the actual excersize?
More stuff to work on
Sir, do you have a video on how to reduce knee pain? After doing power cleans, I get sore tendons underneath my kneecaps. Sometimes my chiro buddy works at my hips to relieve the pain underneath my knee caps.
Jr Beans Strengthen flexibility HAHAHAHAHA!!!
I was getting the same pain on my squats, it was because my stance was too narrow which was loading up all that weight incorrectly.
You need stronger quads. Leg press, leg extension, 5 x 15 - 20. Low impact. Make sure you have slow cadence 4 2 4 0.
Go watch the Knees Over Toes guy's videos.
Smart guy, everything he says is correct
Nice chub 'n' tuck, Rip!
"The Athletic Position"
Just exactly like that
what shoes are those?
This guy sounds exactly like Dave Ramsey
They are brothers
Never in all my years on youtuge have I ever seen a video with not one dislike.
Very informative
18:50 Why does he have to do that.
Thank you.
RIP always looks like they one wise man you thought was on good team but ends up working for the bad team at the end of the movie.
should i trust this man as if he is yoda?
theonlypd should you trust yoda as if he were coach?
@@germanfelipebarbosa Great point. Who is yoda's coach?
Yoda spent thirty years living a mile away from Darth Sidious and never had a clue. Not a reliable guy.
Maestro !!!
Who came up with this lift
This is way too complex for me. After 7 weeks on the program, I'm still struggling with correct form on the deadlift and squat. I've never really been athletically inclined anyway.
It is possible that Starting Strength 's method of squatting or Deadlifting isn't right for your skeletal structure and you need to change the way you perform the exercise. Rip's teachings are really good but there is no universal for for any exercise, you should always look for the one that suites you, and learn to do it correctly
Or it could be that you're self teaching these movements and they are more complicated to learn than it seems, especially without anyone looking at you and telling you what's wrong
What is it about your form that is incorrect?
@@armouredoutlaw1537 On the squat, when I am driving up from the bottom, I can't keep my upper back and the bar from tipping forward and collapsing/rounding. I guess it's what people refer to as a good morning squat.
On the deadlift, it feels like I'm not able to get my upper back flat (what some describe as wrinkle the back of your shirt) and when I'm lifting a weight that's heavy to me, it feels like my back is rounding.
Also, I seem to have reached a limit on how much weight I can lift on all of the lifts, but it's not that much weight (although it feels like a lot to me). On the squat I'm at 180 lbs, 3 sets of 5 reps. On the deadlift I'm at 205 lbs, 1 set of 5 (really more like 5 sets of 1 rep because I have to reset my distance from the bar after every rep). On the bench I'm at 165 lbs, but can only do 5 sets of 3 reps at that weight. On the overhead press I'm at 95 lbs but can only do 4 sets of 4 reps at that weight. It's frustrating because it feels like form is suffering even at these low weights. I've already gone through a reset back in August and slowly worked my way back up to these weights and now it feels like I need to do another reset, but I didn't get any higher on the weights than I was back in August. Plus, I'm getting some joint pain in my hips when squatting and in my shoulders from the overhead and bench press.
@@JohnnyRay920 as far as your plateau is concerned add another set of lower yourest times, make sure your nutrition and sleep is on point and push through the uncomfortable, if you're rounding your back on deadlift go for more reps with a lighter weight making sure you're using form as perfect as possible, also sounds like you could with some specific ab work, with your squat issues it could just be that your cues are off, watch some videos on proper cues for squat, I found for myself that pushing through my heels and pushing the floor away helped me from falling forwards, don't push the weight with your legs just stand up straight lead with your traps, I am by no means a coach I just did a ton of research whenever I had a particular research, the only other option is to get a PT or coach to help you out, I would say don't worry about a reset necessarily just tweak what you're already doing, the internet is your friend and there is so much info to help you out, also maybe try filming your squats and deadlifts and try and find out where exactly your mistakes are happening and will help you try to figure out a solution, hope this helps at least a little
1: No hook grip = limited weight can be used. 2: At the start the hips are too high. In that position you can not properly push of the floor with 1st pull. 3:. Shoulders should be a) above the bar or b) just in front of the bar, Not way out in front of the bar in setup/first pull which will cause the bar to loop and you get a clean and long jump 4: There is no "jump position". It's called the power position and it's the results as you sweeping the bar back, as your shoulders will follow and your knees will re-bend slightly naturally as the bar position changers from out by your toes like when you set up to above the center of the foot just before extension.
4. The elbows do go up because your pulling yourself under the bar after triple extension (even in a power clean)
5. Elbows are normally high and straight or slightly down and out in the rack. Never in.
6. Did not teach the athlete to lock shoulder blades, lock lats and set shoulders neutral in set up.
7. As bar goes from floor to knees the back angle should be in same angle as setup.
Two out of five stars.
I like starting strength but they are not good at teaching olympic weightlifting.
If your grip is less than what you can clean you have done something insanely stupid with your training lol
Hands on instruction
Bravo!!
Am I the only one that notices that Mark wears high heals?
Cubans...!😂
25:51 Mastadon shirt! hell yeah
8:03 LOL Hahaha. ....
Renee Zellweger looks gorgeous here!
Didn’t know Zac galafinakis was good at power cleans 😆😆😆
18:49 ur welcome
You’re smart sir 🤓
This is what Rip does a good job of. Not nutrition or health advice.
Obviously by the way he looks . he looks like he never stept in side of a gym. He looks like your average beer drinker
@@bigdaddytrips6197 He's not telling you how to live forever. He's telling you have to get as much horsepower out of your body while you're here as you can. Look up Peter Attia or Jason Fung if you want to :just: stay alive.
except this isnt how you would power clean. No olympic lifter would ever teach majority of these cues as they arent actually the most efficient way to do the lift.
18:50 Bro what the heck
When you eventually get to the young woman in the thumbnail......
Where's the girl at??
I’m sure there are some things you can take away from here. However, there are more experienced people to learn the power clean or clean from. Rip isn’t the best source. The way he has them rotated the elbows is actually conducive to the high pull he wants to avoid and is totally unnatural. An easy test would be to hold your arms at your side exactly as he describes, elbows out, and imagine pulling the bar up. You get a high pull type of bend. Now rotate the elbows to face directly behind you while holding at your side, and pull up, you get a bend that is directly back, which allows the bar to travel closer to the body, and sets you up perfectly to rotate the elbows under the bar as discussed in the video.
He literally got an olympic weightlifting coach certification from the olympic training center. Watch some of the clips of him coaching the olympic lifts with tommy suggs.
Why does Rip look like he's about 6 days away from dying of bacon poisoning?
I think 6 days is being generous
What better way to die than by bacon, if I could only be so lucky
That’s hilarious 😂😂😂😂😂😂😂😂😂😂😂😂 what a way to go
Dat back hair doe
Im a guy (going bald) and I feel anxious each time this girl is jumping the bar to the rack position. I m afraid that something bad will happen to her hair
i feel anxious because i'm mexican and a white girlfriend is unattainable for my 380lb 1RM deadlift after 3 years of training lookin ass
i'm trying to purge my bloodline of impurities
@@xXEvangelXx build a wall around the deadlift platform
Maybe they wont be so anxious then.
Lol sorry bad taste but i couldn't help myself lol
@Natty Fatty Powerlifting I try to give myself the benefit of doubt but sometimes I wonder if there actually is some level of truth to racial science. Why the fuck can't I deadlift more than 380? Does my 38% native ancestry FUCK my shit up?
@@xXEvangelXx how much do you weigh
Mark sounds like Dave Ramsey
gahhh thats whhy i got injured i was jumping
Dude with a beard at the start looks like Tyrion Lanister
imagine big chungus cleaning
18:50 Aaaaaand we have a lawsuit. You know it's the funniest thing, I've noticed a fair number of instances where Rip will touch women unnecessarily but he never seems to get up behind men and grab their asses
@18:49 jfc rip.
@@lycomania I don't follow.
@@lycomania What do you mean?
@@lycomania I like hiking.
Hip driveeeeee
This is called the RACK position, k, so when we tell you to RACK a power clean this is where it goes. Alright? So when you learn your RACK position you mess with it.
the clHHHHHHean
Sully should have himself teach his own son, how to do the Clean.
@1 Adam 12 Already checked all the sentences?
@1 Adam 12 Good luck.
Taught
#metoo @ 18:50 lol
At 18:51 Rip did a good ol Joe Biden move there lol
Me like thick Jennifer Anniston
Why are there a bunch of music stands in the corner ?!
Very thorough and detailed.
The dude talks better than he can demonstrate.
18:50 sly Rip
Gibbon-like arms
18:00 She's a nice looking woman!
They should do every demonstration with her and or Niki Sims
@@haczabim 18:51 I think Rip notices that hehe
@@pablospanishtutor7048 Quite. WTF!!
What a way for mark to take the fun out of exercising
Any other weightlifters here that see huge flaws in how he teaches the power clean?
i see the basics being reasonable but he definitely is giving a lot of useless or unnecessary information when learning.
The idea to keep your elbows locked until after the jump is beyond stupid. Somebody should explain dynamics to Rip.
18:51! CANCEL HIM!
Hehe thx