 Ladies and gentlemen, welcome to another episode of Fix Your Form. I am your host Silent Mike, also known as Mike Farr. And in this series, I take your guys' lifts. I try to critique and help you get better form. If you want to get involved, first thing, you need to subscribe. Smash the thumbs up, give this thing a like. Comment below if you guys are digging the videos. And send your lifts. We need three reps. Got 70% of your one rep max sent to ask. M-I-K-K-E at gmail.com. First critique. I love the shimmy. I love the setup. The mental focus here. The pull-up of the squat diaper. And we're in position. Let's see what we got. Not bad. So your weight's getting pushed a little bit forward here. And I think that's because your knees are a little too far forward. And hips are a little bit down. Another issue that we might see as my man BroScience says, you always start with 135. It looks like you have 25s. Oh no, maybe that is 45s. For some reason they look too short. And maybe you're taller than I think. But with the deadlift, the height of which you pull from is always the exact same. That's standardized. That's a standard Olympic plate. And I'm not sure, but these look very low. And so that might be throwing you off, almost making this lift a deficit deadlift, which is more difficult to check your form. Overall, it's pretty dang solid though. So what I would focus on is trying to get your hips slightly higher and then still wait behind the bar. I did a whole episode on this because it is the most common problem I see. As people trying to squat the weight up, we're going to get the shimmy and the pole in slow-mo now for all those ladies or gentlemen. Who am I to judge your cup of tea? A little quad flash. Flexing the quad. He's got the mirrors. So I'd always like lifters to face away from the mirrors majority of the time so you can kind of feel your body in space. That's just a general tip for everybody listening. Two, you might want to step a little bit further back from the barbell just to start. And then right there, that position, before you sink your hips is probably where we want to start from. Shin's a little bit more vertical for this individual. As you see there, as you try to pull, your knees get in the way and your body gets shot forward a little bit. So I'll try to make sure that you're using standard Olympic plates. I shouldn't say standard because standard is the other size of plates. We want Olympic plates because that will distinguish the standard height. And that's going to put you in a better position to pull from. Obviously make it easier because it's higher off the ground, less of a deficit. But I think if my eyes do not fool me, which they don't very often, that that will put you in a better position to pull. Overall, the pull is pretty dang decent. If it is 70%, it looks a little heavy for that. So I'd reevaluate where your one right max is. It also looks like you might be going double overhand, which is very difficult, props to you, good to work on the grip. But it ends up being very difficult. So hips a little bit higher, body weight behind the bar, maybe an inch or two back behind the bar at the start. And then make sure you're lifting from the proper standard height. Uh-oh, someone's been watching Fix Your Form. This looks really, really solid. Can't tell if you're hook gripping. Grip's a common question. What types of grips, what's good, what's bad. So there's something called a hook grip where you kind of grab your thumbs, popularized and weightlifting. And this basically making straps out of your hand, and that'll be a double over form. There's the mixed grip where one hand is over, one hand is under, and then there's double over with no hook, which tends to be limited by grip strength, and most people can't deadlift their best lifts that way. So if you're hook gripping great, one little cue I'd like to see is try to twist that bar around your legs and get those elbows pointed backwards. That's just going to help flex your lats a little bit. But overall, my man, it's a really, really clean deadlift. Perhaps experiment with a little bit narrower stance because it seems like you're kind of built to pull. Your form's already locked in. The more narrow your stance, if you can remain powerful and balanced, the shorter the range of motion will be. And obviously over time, a shortened range of motion, you might be able to lift a few more pounds, a few more kilos month after month, year after year, and this may be beneficial. But overall, my man, really, really solid deadlift. Next in a good position. Feets in a good position. What I'd like to say is really close to you. Maybe right at your knee. It looks like it floats away a little bit. So make sure we want contact with our shins at the start, up our shins, and then up our quads all the way to lock out. The closer the bar is to our body, the lighter a feel and the stronger we will be. And then it's just about locking in those lats. So get those elbows pointed backwards. If it is double over, it's going to be very difficult as you progress. We'll have to switch to a mixed grip. Switching mixed grip, which hand goes over and which is under. It's something I do suggest from time to time, especially when you're practicing. I'm used to both and we're in the garage gym. I dig the setup. My man really solid, really solid. I think we got about 365 on the bar hitting some triples from this angle. Same idea is you can just see your knees at the start are kind of getting forced in just slightly from your hands. Oh, we got a switch hitter. And what we want to do is as much as we can, not have anything rub or be restricted. So if you can move your stance in so your arms can be straight on the conventional, the better. This sumo is actually fairly solid as well. I think you can force those knees out a little bit more and that'll allow your chest to be a little bit more vertical. You know, stereotypically people say oh hi bar squat so upright and a sumo deadlift so upright. Conventional you're going to be bent over and a low bar you're going to be bent over. Now there's obviously some truth to that, but even in some sumo cases and different conventional cases one might be less vertical than another and one maybe more bent over than another in the sumo stance or both I guess. So for you my friend, since you're fairly hinging which isn't bad, just is how it is on this sumo here we want to optimize it and as much as you can force those knees out open up that groin edge it will really allow yourself to be more vertical. The more you pull that bar into you not necessarily pushing hips down just chest up knees out and then all you have to do is lock it in flexor quads from there but actually from this angle so far both of those pulls are very very solid. We've got the beard gang it's a beard gang deadlift party last time we had ladies night this time it's beard gang. I see a lot of people I mean I don't want to take credit for it but I see a lot of people kind of using this ed cone style control the eccentric on your reps and boy do I dig it. Oh this is the same gentleman it's not beard gang it's the same gentleman just from the side. So let's see here on the sumo. Yeah I just think that it's a really good position it really is but I do think that if you force those knees out just a hair more you can get a hair more vertical torso and get a little bit more upright pull that bar really tight into you on the sumo and you'll be really really really really well off and to be honest it's going to be difficult for you just choosing I guess which one you want to kind of make your main stance you can train both you could probably be very good at both looks like you got some muscle and some training years under you and it's just about which one kind of feels a little bit better or which one do you want to make small tweaks to to overall make your best you know training both stances if you you know I typically suggest most people deadlift maybe a year to three years conventional and really learn the hip hinge and build some muscle and then from that point on you could maybe train a little bit of both sumo pullers I think it's almost necessary to do some kind of conventional whether it's from the ground or block pulls in your off season if you're a conventional puller a sumo may help but it may not be necessary I may lean more towards a block pull or a deficit or some of that nature sumo boys in the house another hitting it around 365 this looks really good too and it looks like you might have a hook grip smashing and I would suggest the same thing so this is whether you do overhand hook grip or mixed grip I can't see I'm trying to see if the thumbs wrap up oh no he's just going to double over strongman style I dig it so eventually oh maybe you grab the hook there but again so once you get closer to your one arm max and you get stronger over the years you will have to eventually probably go with a hook grip or a mixed grip and with both of those what we really want to do is cover our armpit with our shoulder which we talked about in a lot of different videos but also kind of like the bench press we almost want to tuck those elbows you want to bend that bar into your body in this case you're almost going to bend the bar towards your pinkies so you're going to fold your pinkies inwards and that's going to force that elbow shoulder torque if you want to call it you can call it whatever buzzword you want to call it but the point is that we're trying to flex our lats as hard as humanly possible and getting those elbows pointed backwards and what we're going to point it behind us will do so you do it slightly there and you are flexing your lats pretty decent backs in a really really solid position I think you're really optimizing your leverages the pull is actually really really really good but that last little tweak as much as we can breathe and brace which is a cue for everybody because I can't always see it visually you want to blow up your stomach your sides and your low back with air and really flex down making that as rigid as possible from your ribs to your hip and then we're going to take our lats and we're going to make it as flexible from our shoulder to our hip so we're basically just trying to oh we got a lady in the house she didn't make ladies night she's hopping in on the gentleman's night we're going to try to make it as rigid as possible and then really just flex our legs and that's it flex your lats, flex your stomach and go pretty mobile, pretty clean she's got some straps on grip looks pretty solid another common question is you know how far in or out is your grip conventional you're going to have to just force it as close as you can to your legs it's going to be a humo depending but most of the case I want a straight line I want a straight line from those shoulders to the bar and that's going to optimize two things it's going to optimize balance because if you go too narrow that's probably an issue and it's also going to optimize range of motion if you go too wide you're going to have to pull that bar up and it will also optimize pretty dang solid from the side too and it will also optimize how hard you can flex your back so she's a pretty upright puller hips are very low we've talked about it also a higher hip compared to a lower hip position in the sumo and this is mostly going to depend on how you're built so it's not like you choose you know it's not a high bar low bar bar situation it's not a grip on the bench it's just kind of your leverages if you have a shorter torso and longer arms shorter torso and longer arms I just got a list out of nowhere you're going to have to probably pull with a lower hip position and almost squat the weight up that's not going to be the majority of us the majority of us are going to be a little bit more average built and we're going to have our hips slightly higher and hinge on those suckers but for you Michelle shout out to your Instagram go get a follower too what we're going to have to work on over time is getting making sure you have tension in your hamstrings and glutes on that setup before you pull and then over time it'll just be a matter of really strengthening your quads your quads are probably going to be your limiting factor sumo pullers in general the stronger your quads are the better off you're going to be I mean power lifters in general the stronger lats and quads you have over time the stronger you're going to be in all three lifts just kind of how it goes but I do like to pull one thing you can see a little bit of rounding in that back and I think that's just because of maybe the belt placement and how it looks but as much as you can breathe and brace into that thing not hinging on your erectors and really hinging on those hips and then as strong as quads you can get I think you got a bright bright future as a sumo puller honestly not much to say the elbows same thing as the other gentlemen get those things forcing back really flex your lats the more upright you are it is a little bit more difficult to flex those lats than if you're horizontal but still really really solid back to conventional ladies and gentlemen not bad looks like we got four wheels on this puppy looks like you might be rushing that setup a little bit my man make sure that you really take your time take a big breath into your stomach flatten that back out and then pull you can see the bar wobbling back and forth on the ground before you pull and that kind of shows me that your lats aren't locked in and that also that your knees are kicking that bar forward so one thing that I would suggest is trying to start you see that momentum of the barbell on the slow-mo is going forward on your pull and that's never going to help the situation so upon starting I would start with your shins slightly further back from the bar we always want that momentum of that bar either coming towards us or straight up we don't want it kicking away from us at the start it's going to put a lot of stress on our lats our upper back and even our lower back as the weight gets further away from us ladies and gentlemen if you 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