 Ladies and gentlemen welcome back back back back back back back To a fix your form video. My name is silent Mike. I'm here to help you with today your squats If you want to get involved, let's see three reps at 70% We need a clean horizontal video send it to ask mikke at gmail.com and we'll try to feature you Remember we get tons of video entries So be patient with us or slowly working through them share this with your friends give this thing a thumbs up and subscribe if this Helped you out at all. We got my man squatting first off my man Looks a little heavier in 70% second off my man. Looks like you're just a hair high What we need to do is start to work on our pacing and see how you control the weight Be quick, but don't hurry. We want to be aggressive into the hole But we also don't want to pause unless you're trying to do a pause squat We want to get a little bit of that stretch reflex We want to get a little bit of that rebound out of the hole and that's gonna allow us to Be a little stronger lift a little bit more weight and just find that rhythm I talk about pacing being the most important in the squat pacing is also important in the bench But I believe it's more important in the squat and that's how fast you go into the hole and the rhythm in which you squat Now it's gonna be different person-to-person by perhaps their stance their mobility and their leverages and also just kind of How fast they can move while keeping tight because you don't want to drop into the hole if you just drop into the hole What will happen is you might get some rebound some Bounce out of there, but then your hips are gonna fly up body's gonna shoot forward Chest is gonna go down where it's gonna be ahead of your toes You're gonna miss a squat, but if you go too slow or maybe in your case too inconsistent then you kind of get a random pause or different Rhythm into the hole coming out of the hole and what we want is that consistency You start to squat off really really well your knees are going forward just fine hips going back But what happens is you kind of have a random pause and then you get a little bit forward Another thing I'd recommend is facing away from the mirror your neck It's just jammed up. It looks a little bit uncomfortable and you're already scrunching into that neck Coming out the chin's a little bit too high now neutral spine is something that maybe talked about a little bit too much Yes, we want a neutral spine. No You don't have to look to have a directly neutral spine But what we want is that our hips are moving correct away and often when our neck or a chin is not neutral Our hips can move a little funky So I suggest facing away from the mirror and figuring this out So for you my man, I dropped that chin a little bit drop those eyes a little bit I know we got another angle of you coming up the crotch cam So I'll try to get a better idea of what's happening here. It looks like your knees are also caving a bit so Chin a little bit down eyes a little bit down. The other thing I'd recommend is try moving that barbell a little bit lower On your back Try to get it just above your rear delts and really squeeze your back tight together The other thing I'm gonna recommend is that you lower the weight again It looks like it's a little bit heavier than 70% Third and last is what I'm gonna recommend is get a slightly wider stance and really focus on feeling the ground with your feet You want your entire foot in contact with the ground and then you're gonna force those knees out hard So for you, we got to work on that pacing not pausing in the hole unless you're trying to do pause squats face away from the mirror neck down eyes down stance a little bit wider Feel the ground as hard as you can with your entire foot and really force those knees out now You got a little bit of work to do my man, but you got your bases covered It's just about cleaning up those little things to really perfect the squat The squat is a highly technical movement people talk about old power liftings pure strength And it's this and it's grunt grunt grunt man man caveman caveman But there's a lot of technique involved and as soon as we can start to clean up that technique You'll be able to handle more volume and training and you'll be more efficient You'll be able to build some more muscles while also getting stronger moving on to our next candidate of the day our number two Bachelor ladies and gentlemen for all two of you ladies. He might be single. He's wearing some clean Nikes He's got the shorty short soccer shorts. He's got a little quad sweep going And he's got a really really clean squat if I do say so myself one I just like to shout out to that rack design that is a piece of shit Your squat my friend is really really nice Well, what we try to do is on that first one It looks like you get pitched forward just a little bit So what I would try to do is force those knees out and hips back just a hair or more It looks like you kind of come to the end range of your ankles And then it just forces you to pitch on to your toes of hair So another thing you could do is maybe slow yourself down The other thing is just slightly less knees forward so knees out hips back will allow you to reach that depth While not shifting your forward weight onto your toes the second rep and third rep are a little bit better But that first one you rush your hair and knees just go a hair too far forward for you Again, these are all cues and these are all particular to the person again the neutral spine Another one is a lot of people I tell them to push into their knees. Oh, he reversed not the camera, but his stance I like that Overall looks really really solid especially from this angle. It's just from that side angle I could see you getting pitched forward just a bit again Another thing I'll try to experiment with you as well as trying to move that bar a hair lower when we're going with the lower bar position It's not always the best But I think for most people you're going to be a little bit more comfortable and lift more weight that way What you want to do is really squeeze your back together trying to pull your elbows down and together behind your back Squeeze in those shoulder blades squeezing those rear delts really flexing all of your back as much as you can and then you Want to place that barbell often fit perfectly kind of mid-trap either on that rear delt or just above it because it makes a Little shelf for itself And if you don't have a little shelf back there Sometimes you have to raise your elbows up behind you and if you that doesn't work And then it's time to do a more rows a more more pull downs more Face poles and build up that back, but overall do you super solid squat my man. We got the SPD crew in here It's a really good squat to you can see the barbell right here is kind of sitting on the rear delt Even him I think could go a hair lower to be a little bit more comfortable You lose a little bit of tightness on that second rep It looks like you're trying to rush to get a little bit too much rebound But that third rep is clean. I think that third reps are cleanest overall, dude I think You know Scala one to ten. That's that's a nine out of ten squat It looks really really solid one thing that I'm Going to be nitpicky about is on that unrack as much as you can try to unrack the weight And this goes for everyone with your hips and not your knees you can squat it out of there But it's going to be a little inconsistent Obviously a deep j-hook like that rack doesn't help but as much as you can unrack a weight with your hips It's going to be a little bit better number two for your spotter's sake Repeat this is probably the most important for your spotter's sake either pull those shorts up or pull those pants down You see his eye line and it's going to write down that butt crack And now it looks like he's a good friend to you the guy's stylish you guys are matching He looks like he's strong himself He's got that peach boy booty But if he's got a stare at your butt crack every single time you're doing a triple heavy triple in the gym I mean the guy's going to end up with pink eye inevitably Inevitably he's going to end up with pink eye and that's not going to be healthy for either of your training environments or your Progression or your program so what I recommend is pulling those pants up shirt down just kidding my man But overall that's a super super super good squat You just rushed one of those a little bit got a little empty in the hole But the other two reps were near perfect My man with the calculator walk out. I like it Let's see what we got All right This is actually a great case and something I see very often is people hear You know low bar squat and they hear hips back and they hear all these things And so they're going to squat with a super vertical shin now some people can't get away with this But I think it's more optimal for the majority of people if you can use your quads glutes and hands in the in the squat And if you have a super vertical shin chances are you're not using that much quad as it has to do with knee extension so what I would try to do for you is The cue pushing into your knees and starting that squat pushing your knees forward Another thing I would recommend is a slightly narrower stance and moving that arm grip in a little bit With the squat I would always Recommend everybody put their grip in as close as they can that does not cause pain and allows you to put the bar where you want It's going to automatically force your back into a tighter better position for the squat and automatically build that shelf for you So whatever that is whatever finger that is in the ring. I Would put your grip as close as you can and really wedge yourself under that barbell But for you my man, I really focused on pushing in those knees So then you don't get ahead of yourself on the squat your torso gets progressively a Increased angle and what we basically want is a little bit forward lean or that torso angle is fine in the low bar squat There's nothing wrong with it We can use our low back our glutes and hands and squat a lot of weight safely But what we want to do is maintain whatever torso angle we start with we want to maintain that through the entire range of motion Through the entire repetition through each set through each rep so in your case you're getting drastically Increased angle you can see right here You're straight up and down and your chest starts to fold as you go down and even more so out of the hole So if you move that stance in push those knees forward get a tighter back And maybe even a tighter belly and really think about leading with your traps into the barbell again guys I appreciate you hopefully you picked up a couple cues a couple tips that help you in the squat Let's keep getting better together Be sure to give this thing a thumbs up if you appreciate these type of videos. I appreciate the support so much my friends Subscribe and I'll catch you guys the next video new video drop in every Tuesday and Thursday Saturday Sunday salad Mike I'm out of here. Thanks guys