Platform Video: The Arm Pull

[Mark Rippetoe]

In Depth on the Arm Pull | Mark Rippetoe

[Scaldrew]

Thanks for doing these videos, Rip. Even if some of the YT commenters will never learn or try to listen, I appreciate what you're doing, and I'm sure a lot of others do, too, though I won't pretend to speak for them. I know you don't need to hear it from me, but don't let perpetual novices rain on your parade. The truth is all that matters.

[Brodie Butland]

But Lu Xiaojun uses an arm pull...therefore you're clearly wrong!

[spacediver]

This was a great insight into the coaching process. One thing that stood out to me was that when you asked him "could you feel the difference?", you weren't simply fishing for a confirmatory "yes". You were using that question to assess his proprioception.

I recently had a session with Sully, and experiencing this stuff first hand (and watching him coach my special lady friend) was revelatory.

[Tiedemies]

Thanks for this. I realized just here how much I do that same two-part rack thing. I always blamed in my poor mobility but now I just don't know. Gotta keep working on this I guess. Highly motivating.

[MBasic]

But Lu Xiaojun uses an arm pull...therefore you're clearly wrong!

I woulda let that go, because I would teach it the same way. Straight arm, Novice lifter, etc.,

. . . BUT when Rip starts with the "the guy's in California . . .hip clean . . .but its an error" comments:
Evidently the hip clean thing is more widespread than that (LuX, . . . even Rezazadeh starts to pull with arm at the knee).

So the context of the "hip-cleaners in California" . . . they are doing that for a reason. Not error.
If you are doing a straight arm pull, then yes, error.
__________________________________________________ _____________________________

Also, the USAW manual says to keep your arms straight the entire time.

START:
 All body levers tight. Eliminating as much “slack” as possible before pulling will reduce horizontal displacement and prevent the barbell from acting on the lifter.
 Shoulders are ‘set’ even to or in front of barbell
 Back Flat
 Feet hip width apart
 Toe tips under barbell
 Arms Straight at the elbows
1ST PULL
 Barbell comes back towards lifter, immediately
 Hips and shoulders raise at the same rate
 Lifter stays flat-footed
 Arms remain straight at the elbows
2ND PULL
 Barbell will attain maximum velocity
 Full torso extension
 Barbell remains close to body
 Arms are still straight at the elbow
 Shoulder muscles (trapezius) contact to provide the fulcrum for the pull under.

__________________________________________________ ______________________________

So it would appear Rip is the shit stirrer also

[Mark Rippetoe]

Apparently USAW changed their teaching method. Finally. And yes, the arm pull error is committed in places more diverse than just California.

[VNV]

Is "bar crash" just a messy rack?

[MWittmer]

One of the greatest arm pullers ever, Mario Martinez.

[Gamal]

Thank you for posting this, I am glad you did.

I had a full hour session with a Starting Strength coach the other week and we only focused on power cleans. I was not a quicker learner than the subject in this video. The video was validating, actually. I feel better now.

I had similar racking problems and I would like to offer my perspective on why this is difficult. I have poor proprioception. When I rack a power clean, I am worried I will rack too hard and too far and thereby whack the bar into my throat, or possibly even my teeth. Like the subject in the video, I give a half-hearted rack attempt without my elbows all the way up, and then a second rack to put it into better position.

Do you have a cue for this? Maybe I should wear a throat and mouth guard.