Rippetoe Squats & Power Cleans?! | Form Check #2

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[@ExecutionSommaire]

Very good videos. It's also good to see people who don't squat huge weight. I'm around 70kg BW and only recently squatted 105kg ATG. For the Internet standards I'm a little girl strength wise. My frequent lower back issues with grindy reps on squat have been completely solved since I started really working on my deadlift. Currently I can pull 140kg for a single quite comfortably and it makes a big difference in my ability to grind safely in the squat, in terms of core and lower back stability.

[@switchback3638]

Im also 70kg, was at 105 this time last year and I just hit 140kg for 3 last week. You got this brother 👊

[@ExecutionSommaire]

@@switchback3638 wow that's impressive!

[@howardmenkes2926]

Never quit. I've comeback twice from doctors assuring me I'd never lift heavy again.

[@ExecutionSommaire]

@@switchback3638 last session I managed 105 again, but with a pause. Granted it was a grind haha

[@ExecutionSommaire]

@@howardmenkes2926 disc issues?

[@paulio7250]

Did not expect that "DO NOT MOVE THE BARBELL" quote lol, caught me off guard hahaha 😂😂

[@MrTrenttness]

🔥🎸🔥 Big ups to all who sent in their videos.

[@kapoioBCS]

I firmly believe that most of the people that complain for low back pain the day after squats or deadlifts (and the goes away in relatively short time, like 1-3 days) are just experiencing soreness/fatigue/stiffness in the area, which is completely normal and it is something you must adapt to.

[@TheJipino]

I agree, and it's probably also a result of poor bracing and hip hinging

[@MagicTurtle666]

My big toe goes numb and I drag my left foot a little after low back stiffness.. For some it is better to be safe than sorry, especially for recreational lifters...

[@BuJammy]

Yeah, but we're all taught to fear injuring the lower back.

[@MrGreen-hx8lp]

@@MagicTurtle666um, any loss in motor function, like you are describing, is not muscle fatigue. Proceed with caution.

[@Tan12]

@@MagicTurtle666 If you have any kind of numbness or tingling after fatiguing your low back you might be compressing a nerve in there. I've had that before, a compressed nerve in the lumbar spine can radiate tingling or numbness all the way down your leg. Not that hard to recover from with physiotherapist guidance, but that shit can turn nasty if you keep doing it repeatedly and making it worse.

[@strongwiseandfree]

YES! Loving practical form-checks! Such a refreshing break from the drama

[@OMAR-vk9pi]

What drama?

[@GoldenChildBH]

@@OMAR-vk9pi the drama

[@strongwiseandfree]

I won't burden you with the details@@OMAR-vk9pi

[@kqh123]

​@@GoldenChildBHwhat drama

[@unkindledtarnished2958]

TO THE FIRST PERSON SQUATTING - I just have one extra piece of advice to add. Along with a wider stance, a better way to keep your knees out if his advice doesn't work, is to pretend you're trying to tear a piece of paper with both your feet. Screw your legs into the ground. Squeeze your butt, screw your legs out, and hold that tension through the squat and that'll help you with that lower back pain. Trust me. I had the same problem that side lined me for months.

[@andrewcheng1998]

I would also like to add get squat shoe/ take off those shoes. tbf his ankle mobility looks alright so a pair of deadlift shoes/ converse might do the job

[@zsahe21]

Buy some squat shoes / weightlifting shoes!

[@TheJipino]

6:12 YES HE SAID THE THING!!!

[@nockianlifter661]

The lanky guy squat, same as me. You pipped it absolutely correct, if you try to keep the knees still, the failure comes in the quads. I realised my quads were holding me back. Had to drop a bit of weight and start working the quads more. Thought it was just me, but you’ve confirmed it.

[@yungsteazy]

Same 😂

[@anthonyvanadia5489]

Did not expect to hear Sikth in this video lol, great choice

[@jrgalioto]

I think this is the first time someone has referenced nut-checking on lockout. I wish I could narrow my grip a little more.

[@moonmerchant7148]

DO NOT MOVE THE BARBELL

[@spencerschubert5001]

“No. That’s too much. Do less.”

[@__Ned_Flanders__]

Rippetoe flexing his mighty back and HIPS !

[@thefourthnorseman]

Good commentary Alan, got a couple details to think about for my squats. and thanks to Brian, always a good time seeing the Pink Man, whether for training, entertainment or second hand embarrassment purposes.

[@chonkeboi]

Alan looks like a younger jayztwocents

[@ADM1500]

First guy's heels are lifting which definitely ties into the whole feet wanting to roll forward that Alan was talking about. The wider stance will definitely help, and I would add that he should be thinking about the weight distribution in relation to his feet. Gotta keep the weight centered all the way down and back up.

[@brianhopkins5251]

appreciate these, learn something new in each one. keep doing them

[@ronp4529]

Cluster sets can be very useful. You may have a pet peeve about calling it a set of 3 instead of 3 singles, but that's just semantics. It's truly not a set of 3, nor is it 3 sets of 1. It's a completely different training tool and that is worth pointing out. Also, what's up with that guy's massive toe angle on those pulls?

[@fatboySRK]

Nice Vid Alan! Happy Holidays!

[@MagicTurtle666]

Great format, love it!

[@matthewcarbajal2926]

Alan I’d love to see your take on preparing for the police academy as someone coming from a strength background.

[@djp3525]

He has some for marine boot camp

[@ccat9354]

Yeah go look at his boot camp video. If you want things more spelled out for a series of weeks, there is a good book despite the cringe name: Tactical Barbell - Physical Preparation for Law Enforcement. There’s an entire 12 week program that can cycle longer or shorter depending on your report date to academy. Balances lifting and strength work with pull ups, pushups, situps, and ‘METCON style’ work, and running. It’s not only good for that but also shows how to execute a good taper for that kind of testing, valuable regardless.

[@mcluhansalem7547]

Great we need more video like that

[@dosteopath]

These videos are awesome man, thank you

[@jonniexaggroxst]

Second lad is training at Nottingham Strong. Plenty of good athletes there to help out. Dave Richardson trains there, one of the strongest powerlifters in the world…

[@mattbono2815]

I love this. Super helpful!

[@yoeyyoey8937]

The first guy might need better shoes too cause they look like they are adding to the instability, especially in his feet cause they’re rolling and coming off the floor slightly.

[@zsahe21]

00:39 mate your squat looks quite good. Get some weightlifting shoes :) big help

[@keepit100kg]

Why would you cue pushing through your knees in a competition style squat to build quads but reduce weight? Would you not just do quad focused accessories in addition rather than make the comp squat worse?

[@maartenjonkergouw]

So i also like to keeping my grip on the bar when deadlifting when its on the ground. But i was wondering if you had a reason for this preference, or do you just like it this way ?

[@fuckoff5893]

It took this second video for me to realize what you meant by “big front porch” lol. Not what I thought originally 😂

[@MachoMaamRandallSandwich]

First guy also has knee slide.

[@abasicname8848]

alot of the top level olympic lifters have the short femur long torso build.

[@LatimusChadimus]

Oh yes

[@murfenator82]

Like me, it seems that a lot of these folks have weak quads. Its easy to think that if you squat a lot (especially low bar) that you will have strong quads. Not necessarily true and ive been trying to work on this for the last 6 months.

[@ccat9354]

Bulgarian split squats! Bodyweight, dumbbells, SSB, holding a trap bar… doesn’t matter. Just do em!

[@murfenator82]

@ccat9354 sure, but there are tons of ways to engage the quads more. Not just one exercise. I mean, just going to a high bar or front squat will change it, in general anything that gets the knees more over the toes and makes you push off your toes is going to engage your quads more.

[@Tan12]

I've learned to embrace squatting with significant heel elevation (slantboard or a 45 lb bumper plate) as a tall lanky guy. I don't compete in powerlifting or anything, mostly just want general strength and athleticism, so I just do whatever I need to to train a squatting pattern with a full knee bend and a pretty upright torso. Makes squatting to full depth way comfier, makes my knees feel really robust, and it's made my VMOs way bigger, which looks cool.

[@benchgoblin]

squatting low bar is killing your gains

[@abhistraj4284]

🔥

[@stoempert]

See Lasha for 'short' legs 😂 It's about relatively long Femurs, those people will have to fold in half.

[@stoempert]

Didn't scroll through the comments but first dude needs to ditch those godawful shoes. Non-natural squatters need either hard flats or socks or most likely weightlifting shoes.

[@jamescollinge9082]

Welcome to Alan's monthly video, demonstrating his 93% agreement with Mark Rippetoe, BUT THE OTHER 7% IS TOTALLY WRONG!

[@ccat9354]

He finds you in his car. This displeases him.

[@souperhart]

first

[@LatimusChadimus]

🥇

[@thohangst]

Yeah, we don't really do this anymore.

[@WolfgerSilberbaer]

"I look at people and I imagine what their squat looks like." ... I mean, I'm not *super* surprised. LOL

[@matthewbissinger4569]

first

[@K4R3N]

Thanks Alan, the SS "hip drive" squat method does seem quite "2-stage" to me. Like a Squat-Morning almost. Not sure how i feel about. Would perhaps prefer a smoother less disjointed motion.

[@kaanaydogan5130]

Yeah if you watch Rippertoe videos all he says is hip drive but doesn't mention quads and knees. After watching actual good videos my squats skyrocketed and no more back pain after squats. I don't know if he changed his ways but his old videos doesn't help a lot

[@anabolicamaranth7140]

Ah man I thought we were going to see Rippetoe squatting.

[@ccat9354]

This displeases you.

[@MrGreen-hx8lp]

You’ll see Rip get vaxed before he squats again.

[@knightveg]

1) 1st young man with the squats , I discovered in my 40's as i have very skinny ankles my heels and feet turn inwards, having a shoe with more ankle support with a slight heel helps That's why you use to see bodybuilders wearing workman boots or Timberland boots

[@LordBeezleDwarf]

Subscribed, i know alan has always been one of the goats and ive seen plenty of his vids but the respect i give for knowing how to ACTUALLY squat and knowing how to do ANY sort of weightlifting. Very few if any jacked dudes on yt that talk about weightlifting or know/participate. Like juji is someone id expect to do some and he does none at all lol.

[@renevanleeuwen1813]

I like this concept of intermediate lifters sending in their clips and Alan giving very knowledgeable comment and tips. Also how he discusses that body proportions influence the style of your lifts, this is very often overlooked!

[@killiancarter9091]

Oompa Loompas squatting is not a visual I expected today. *Need to search on Google intensifies*

[@MrPtrlix]

man it's been awhile since we saw mr. rippetoe here

[@its.eddiep]

Good insight shared on squatting mechanics for people with long legs and short torso. One more thing to emphasize for these types of lifters would be the additional hip mobility and deep tissue work required to stay healthy and practice consistent form session to session. A LAX ball works wonders!

[@NFM1337]

I'm in the Rocky Mountains and grew up on the coast. I feel like I have to take mini breaks when deadlifting really heavy, I just don't get enough air to keep going otherwise. Could that be why the guy around 18:01 does it too?

[@sritchie]

Try breathing at the top of the rep, then get a big breath up there and keep it for the next rep.

[@bryanhenley1561]

I’m the other guy and yes I can’t breathe when doing heavy deads for reps

[@johnmadison4040]

The reason people aren’t locking out their deadlift is because Eddie Hall said in a popular KZbin post that it’s not necessary to do when training.

[@AliyahDayeVocals]

Interesting! I have really long legs, disproportionately long femurs especially, this helps to know for sure.

[@2o3ief]

I mean narrow stance is way more comfortable and conducive for high bar, he's just squatting low bar

[@hamm0155]

Those Hammer Strength urethane plates are so beautiful . . . 🤩🤩😛😛

[@zsahe21]

Hi Alan, loving the new camera angle. When is the selfie in your pickup truck coming?

[@abasicname8848]

alot of the top level olympic lifters have the short femur long torso build.

[@RonaldRumRaisin]

The second guy is trying to tear a bicep curling his deadlift

[@leavesofautumn7508]

6:12 DO NOT MOVE THE BARBELL

[@thohangst]

A question for Alan or anyone who cares to respond: Let's say you're deadlifting and when you come down, the bar has kinda shifted to the left or right. Meaning, when you pull, it'll be from a slightly off-center position (let's say a couple inches). So, should you reposition yourself, or just go ahead and maintain the grip and lift?

[@ccat9354]

You’re at Westside doing a double at 98% which is like 750+ - sure, reset and move. Any other weight and set rep scheme: don’t worry about it. Just pull again. A couple inches is a LOT to shift unless you’re redoing your grip every rep or dropping/bouncing the weight.

[@kapoioBCS]

Reposition!

[@MrJustAPanda]

Thanks so much for your comments Alan - I double-checked my form on 385 for 5 and it looks like the knee slide intensity has gone down. Maybe I shouldn't have sent what was a PR 😅

[@andrewcheng1998]

So is that intentional? Brave not wearing the belt on pr tho. that might explain the difference too You learn more and faster from pushing around limits and small failures lol. And there is only one way to find out what happens with maximal loads.

[@MrJustAPanda]

@@andrewcheng1998 It's what feels the most comfy to me, I never really considered doing it as a technique... As for why no belt, I have tried - It kind of alters my technique so I usually don't use it unless my back feels fatigued

[@snoopyflick9519]

As a woman without a without a front porch, narrow squat actually helps due to stacking. its interesting the same thing can be a disadvantage for some and advantage for others.

[@Alexander_Tronstad]

What do you mean by stacking?

[@snoopyflick9519]

@@Alexander_Tronstad essentially the body compresses on descents that's not related to muscles doing the work. Common with thighs on calves but a big gut can act as a spring for big squatters

[@davidthomas9960]

Shout outs to Chris for listening to SiKth as he squats

[@nockianlifter661]

Saw them in the bar at York University. Rowdy night. A few bones got broken.

[@davidthomas9960]

Seen them a ton of times and it's always a fun night. They did a masterclass at my college too and it was just unbelievable how talented they all are@@nockianlifter661

[@TheWatchman1893]

First video knees a going straight forward and not following toes

[@mrchrisparsons9261]

@alan thrall, it’s Chris @ 10:53. Thanks for the form check… much appreciated!!

[@benchgoblin]

buy weightlifting shoes *and stop squatting low bar do high bar instead* you are not going to progress your squat if there is no squat happening

[@tommy2346]

That clean was so bad. As a weightlifter.. man. You need to drop the weight to nothing but the bar and work on technique. You need contact with the bar, and you are too upright. Also don't use your arms to lift the bar, use traps. And please don't touch the bar with your foot or step over it.