Mark Rippetoe, author of Starting Strength, shows Brett how to power clean correctly. Be sure to check out Mark's website at aom.is/rippetoe Follow us! / artofmanliness / artofmanliness / artofmanliness google.com/+art...
Starting strength put over 30 pounds on my shitty scrawny little body in under a year, and I wasn't even eating as much as prescribed because I sucked at eating enough the first couple of months (used to be borderline anorexic) Mark Rippetoe is the king of no-bullshit teaching and no-bullshit training routines. On Starting Strength my squat went from 95 to 260, bench from 60 to 160, deadlift from 145 to 310, press from 45 to 105 and bent over row from 70 to 165, I didn't do powercleans because I had a really hard time learning them..
Jordan Kroell sure, but the point is that the primary movers are not from the arm muscles. The arm muscles in the clean are primarily involved in gripping and minimizing the bar path during the movement. Using the arms to pull the weight up reduces the overall muscle/energy-use efficiency as opposed to using the larger hip and shoulder muscles.
Roberto Villafana don’t forget the legs in that equation hips don’t completely do it all otherwise you’ll end up sending the bar outwards more as opposed to up
Yeah that part didn't really make sense. Of course you're going to have a shitty vertical if you weight 350lbs, your true vertical should be considered the one that you do AFTER losing the weight not before.
SokrasDim it means that you will never be as good as the athlete that was born with a 35 inch vertical, they have far more potential than someone born with an 18 inch one. It's not important train a vertical it's just used as a marker of innate talent
Grizzly Strength, you missed the point. He's saying your true vertical is at your best, athletic weight. If you measure your vertical before losing weight and again after, you just measured two different people.
Magician12345 I think it has to do with he knows what is effective, what isn't, and that to waste your breathe and time on that which is not, is a disservice to everyone involved. He is obviously passionate about what he does and he clearly wants to help others to achieve.
Been trying to learm how to power clean for a few weeks now off and on but I can't get it right. This was the BEST tutorial I've come across. Can't wait to try it. Thanks alot.
I've seen ALOT of videos on this but this one is by far the best video on how to do the power clean. Even though his form doesn't look perfect towards the end.
So happy to see this video up! I remember requesting it forever ago in the comments of one of the other videos in the series and was wondering when you guys were gonna get the power clean down! This is a great refresher and summary of what Rippetoe goes over in his books for sure.
If you can't train to be more explosive or increase your vertical leap beyond your genetic predisposition, what does the power clean do? Does it just increase your strength? Or does it increase your explosiveness by that "10-15%" that's possible? Great video. Mark Rippetoe is an excellent instructor and breaks down every movement so succinctly.
You do it so that your power can keep pace with increasing strength. Really only useful for this type of movement though. wont really help for powerlifting.
Justin W It really seems to me like it would help with your vertical leap because of the movement involved, but Rippetoe says you really can't increase your vertical leap by much. It's so confusing!
12:11 "Listen carefully: Everytime you clean, the bar must touch that place on your thigh. For the rest of your life, the barbell touches your right there when you clean."
I think Mark is one of the best, no-bullshit trainers around, but I would advise people to ignore what he says about vertical jump. He's a strength coach, and that's his realm of expertise. If it were impossible to improve your vertical more than 20%, there wouldn't be such a large amount of research about it. I personally took my running vertical jump from 22 inches to 35, and I haven't stopped there. If you want to jump higher, literally all you have to do is jump often, sprint often, and lift heavy weights. It's that simple. Get strong relative to your bodyweight, get good at expressing force quickly, get good at running/standing vert technique, and you WILL jump higher.
Great video, one he should've mentioned that if you lose weight your vertical increases simply because the same amount of power would translate into more inches.
20:10 some people can fully grip the bar in the rack position. but he can barely touch the bar with the tips of his fingers. I have that same problem. It makes jerking that weight up extra difficult. It's not a big deal unless you're into oly lifting.
i'm watching videos to refresh my memory on power cleans and everyone teaches to jump. I am a college graduate with a bachelor's degree in exercise science and every professor i had taught that you do not jump when bringing the bar up to your shoulders. you reach up on your tiptoes but you do not jump, yet ALL of these instructors teach to jump..... no one does it right.
Haydn Neese I may be wrong, but the jump may just be a cue. I would assume under work load one would not be able to actually make it off the floor with their jump but likely only make it to their tiptoes.
hopefully but if thats the case then make the cue rising to your tiptoes and not jumping. When i train people thats the biggest mistake I make. I give a cue that is misleading and causes the person to do the lift incorrectly
There are many different videos showing different starting hip positions for the power clean. Does anyone have an answer if the hip should be in the same position as in the deadlift or lower and why?
It should be lower, allowing the knees to come forward over the bar, the first pull (bringing the bar from the floor to right above the knees) should then almost resemble a 'squat with the bar in your hands', maintaining the back angle originally set in the starting position. Why this is is because of the mechanics of the second pull (creating hip/high thigh contact and 'jumping', although it is significantly different from an actual jump) and to keep the bar close to the body which reduces horizontal motion of the bar. If you look closely at the video, you can see the athlete jumping forward quite significantly to catch the bar, this is wrong and caused by the starting position being off among other things. Most of the info in this video is flawed to be honest, it is a starting point to the power clean but there is better info out there for sure. Zack telander, max aita at JTS and catalyst athletics are way better sources for correct Olympic weightlifting info. Not to be too insulting, but Mark has the tendency to talk about stuff that he truly knows nothing about and with that I include some of his powerlifting advice as well. The dude is an oldtimer not keeping up with the current info and is becoming quite the laughing stock in a lot serious gyms and lifting communities
All these guys on here talking about how they trained their vertical jump 5 ten inches over time are missing the point. What you did was learn to harness your power that was already there not increase it. You will, no matter how much you train or what you do increase it any more. Period! That is what he is talking about. If he was wrong then guys in collage or the NFL etc with a 36 inch vertical would have a 40-50 inch after a few years. It doesn't happen.
It's true, we are very limited by our genetics and sometimes hard work gets you to a point where someone else has been without trying. In other words, if you have shit genetics you're fucked!😖
I'm 43. When I was in high school, I had the highest vertical jump in my wight lifting class. I was never that strong though. Always thin. Still, does this mean I missed my calling as an athlete? It was 26 inches, if memory serves. I sure never felt athletic. I was weak. Still, without any training at all, or ever having been an athlete of any kind, I was the 2nd best sprinter in my gym class before that. I also was not very coordinated.
You can definitely improve your vertical jump by more than 2 inches in 3 years...Stick to the lifting advice, it's best to avoid the science unless you can interpret it correctly. Power = (force x displacement)/ time. So, if you increase your force, you can increase your power. Saying that you can't increase vertical jump (his measure of power) means you can't increase force/strength...Which is wrong. There are loads of studies highlighting increases in vertical jump among both trained and untrained individuals.
Exactly. I have improved my vertical significantly over the last 2 years even without great training (don't have gym access consistently enough). I went from barely getting rim to dunking easily. Many athletes have done the same.
The point is the Natural ability for explosiveness. Not the altered skill specific training for a test like vertical leap.. that being said, you can absolutely increase vertical. Plyometrics and strength training. This guy is so obnoxious tho, like pulling teeth to get thru his slow ass ranting, good lord
Yeah I don't get his ranting, literally made 0 sense. If you increase your squat and deadlift and shed bodyfat, your vertical will obviously increase because so will your ability to generate force, if force increases then power will also increase.
iFoxx16 No, that was his point exactly. You can get strong as hell on a slow deadlift, but not be able to recruit the muscle fibers fast enough to be more explosive on the power clean/jump due to genetics. For example, I just started experimenting with the program 2 weeks ago, I'm skinny, in the last workouts I did squat 55kg, deadlift 70kg and power clean 55kg. Another young guy who trains at my gym and I saw squat double that weight can only do power cleans with the same 55kg.
