Mark Rippetoe Instruction

[webcore]

Mark Rippetoe Instruction



Deadlift


Deadlift Instruction (http://www.youtube.com/watch?v=hqxim0YXr90)

Deadlift Setup (http://www.youtube.com/watch?v=Syt7A23YnpA)

Deadlift Starting Angles (http://www.youtube.com/watch?v=sP4FwBkuK6o)

Deadlift Alignment Part 1 (http://www.youtube.com/watch?v=_i60dzS84n8)

Deadlift Alignment Part 2 (http://www.youtube.com/watch?v=vue17RjRhwM)



Overhead Press


Overhead Press Part 1 (http://www.youtube.com/watch?v=sebbhlKhs2E)

Overhead Press Part 2 (http://www.youtube.com/watch?v=GJFjYyA40ss)

Overhead Press Part 3 (http://www.youtube.com/watch?v=VkY9aa3okxw)

Overhead Press Torso Position (http://www.youtube.com/watch?v=OsNY2RJVnp4)

Overhead Press Posture (http://www.youtube.com/watch?v=gyDNlSqDqAs)



Squat


Introduction to the Squat (http://www.youtube.com/watch?v=kawBY5p29fQ)

Back Squat Geometry Part 1 (http://www.youtube.com/watch?v=_i60dzS84n8)

Back Squat Geometry Part 2 (http://www.youtube.com/watch?v=_i60dzS84n8)

Hip Drive in the Squat (http://www.youtube.com/watch?v=yha2XAc2qu8)

Overhead Squats (http://www.youtube.com/watch?v=PCWLs1jTOVE)


Bench Press


Introduction to the Bench Press Part 1 (http://www.youtube.com/watch?v=u20655Rwy_4)

Introduction to the Bench Press Part 2 (http://www.youtube.com/watch?v=Kauc-9Dl4fc)

Bench Press Setup (http://www.youtube.com/watch?v=SQutODgl2J4)

Bench Press Positioning (http://www.youtube.com/watch?v=UwQyFoD6E80)

The Bench Press Arch (http://www.youtube.com/watch?v=lBNeeeTId1M&feature=related)

Spotting the Bench Press Part 1 (http://www.youtube.com/watch?v=Mygns0H6Ok4)

Spotting the Bench Press Part 2 (http://www.youtube.com/watch?v=GmM9yxbYLc0)

Bench Press Feet Position (http://www.youtube.com/watch?v=Es3BX08pO-w)

Bench Press Levers (http://www.youtube.com/watch?v=xxICPz8o2FA)

[chi]

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[666]

Nice post!!

[JB]

Awesome, especially the squat tech ones. Cheers!

[ATZ]

Just gotta bump this post, sterling work here Webby. Everyone should watch these vids, beginner or otherwise.

[Sloth]

wil do when i fin uni.

[Sloth]

just watched the OH and DL vids. really good, we'll see how they impact next week in training.

the DL alignment vid 1 is the wrong link, but if you click alignment 2, you'll watch number 1 and number 2 is in the related vids.

[Narc]

See this is another guy who is full of shit in my opinion. He doesn't seem at all concerned about the enormous level of pelvic roll from the guy in his overhead squat video. He's always banging on about leading the squat with the hips which is what always causes people to fall forward and the head position thing is totally ****ed.

[JB]

I'm sure he knows his stuff, he did do the old 3 times, 2 times, 3 times at 90kg, and starting strength aint bad at all, but i'm unconvinced with his squat advice. Some of the PL dudes were ripping it apart on FI the other day too.

"Im going to try and be as nice as possible about Rippetoe and just say his squats arent good squats. 315x10 isnt very impressive sorry. his form needs a lot of work, with heavy weight he will fall forward, end of story."

"Unless you have a vagina 315x10 is not a good squat. Im not going to lie looking at form of someone that weak is probably not the greatest idea in the world. How many good squatters in the world squat with form like that?"

[Sloth]

as in pounds right?

[JB]

Haha aye.

[JB]

This is the vid they're talking about

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[Sloth]

hmmm, i can see the issue. those squats are a bit squiffy. but saying that they look comfortable and he looks like hes controlling them.

[JB]

Yeh it's just specific things he says in starting strength like looking down and elbows back etc which is completely opposed to how alot of people squat and might make you fall forward. That vid of those chinese weightlifters squatting is the ideal form wise IMO.

[ATZ]

He's always banging on about leading the squat with the hips which is what always causes people to fall forward and the head position thing is totally ****ed.

This struck a chord with me mate, I always thought that it was the hips that should initiate any squatting movement - to ensure your sitting down not collapsing on top of your knees? You should squat between your legs no? so by default your start the break in movement from the hips?

Yeh it's just specific things he says in starting strength like looking down and elbows back etc which is completely opposed to how alot of people squat and might make you fall forward. That vid of those chinese weightlifters squatting is the ideal form wise IMO.

If you look at those chinese lifters though aren't their elbows tucked back? Their upper backs are uber tight to make a shelf for the bar. Where should your elbows be?

Any links on a decent squat tech video then? I always though Rippetoe was considered a good authority on stuff like this - the FI link on it might be a good read too.

[JB]

Ah right I can't look at youtube just now, but the guys at FI were saying your elbows should be under the bar thread here... http://www.fortified-iron.com/forum/index.php?showtopic=235042101

[ATZ]

I dunno, I know jack about squatting anyway. I wait for Timmy to chime back in, as I think he has a very sexy squat! rideit

[JB]

Yeh I'm no expert, but I know what has worked for me, and it's more like what the guys on FI are talking about than Rip's. Big chest, tight upper back, almost painful setup, knees out, looking up on the ascent etc

[Hallsy]

I'm no squat expert either (generally front or zercher anyway) but they do a little odd, quite jerky into the descent as well.

Also, for a guy that is so into his strength training, etc - surely a 315lb squat for reps isn't that exciting???

[JB]

for a guy that is so into his strength training, etc - surely a 315lb squat for reps isn't that exciting???He is 75 though.

[chi]

He is 75 though.
err? I can't tell if your being sarcastic or not

[JB]

I was a little. He must be mid 50s though, so that's by no means awful squatting considering. Also there's nothing to say that coaches have to be strong as ****. Nevertheless I would find that tech a bit odd.

[Hallsy]

I guess, you can tell looking at him that maybe his better days are behind him. Just thought that he'd be squatting more than that considering.

Still, most of the stuff in the vids seems like good advice - maybe a little spoon fed at times though!!

[ATZ]

Any thoughts on this Narc?

[Narc]

This struck a chord with me mate, I always thought that it was the hips that should initiate any squatting movement - to ensure your sitting down not collapsing on top of your knees? You should squat between your legs no? so by default your start the break in movement from the hips?

Ah, I am talking about the ascent here, Rippetoe often talks about beginning the ascent with the hips. I have no problem with coaches using the instruction to begin the descent with the hips, this doesn't generally cause problems.

My issue with his suggesting one lead the ascent with the hips and the head facing down is that this only serves to exacerbate the number one problem I see in people's squats - falling forwards.

Just about everyone I have ever watched squat has a tendency to descend correctly but come up in two stages, hips rise first followed by the shoulders causing them to effectively GM the second half of the lift. It always gets worse when it gets heavy, everyone does it, I mean everyone, everyone everyone everyone everyone everyone.

If you lead with the hips, the hips rise first, and if the hips rise without the shoulders (i.e. the bar) or even if they rise at a faster rate than the shoulders, then back position changes before the bar actually moves and the athlete is immediately thrown out of position from the beginning of the ascent and spends the rest of the lift fighting to not fall forwards.

The single most effective method I have ever found of combating all this is throwing the head back when beginning the ascent and pushing your traps into the bar. The focus is on getting the shoulders (and thus the bar) back and up, do this and the hips will always take care of themselves. I have never seen anyone fall backwards when squatting because thier hips couldn't keep up!

It's very difficult to explain without the use of visual aids, I've written and deleted about 1000 words now, lol. Hopefully this makes some sense. The video of the chinese lifters JB mentioned is, I would agree, an excellent example of perfect technique, at least for an OL squat, and one or two of the lifters use the exaggerated head movement to begin the ascent which is useful to demonstrate what I'm on about. If no-one's posted it by tomorrow I'll see if I can find it but now I must go to bed!

[Sloth]

think you explained perfectly well mate. :023:

[ATZ]

Yeah, great post mate-and i fully agree with what you were trying to get across. And having just seen the rips squats now i can see why some have now questioned his coaching credibility given his own squats are questionable.

[JB]

The chinese lifters vid is in the weightlifting vids thread I think.