 What up? What up? What up? What up? What up? Welcome to another edition of fixio sif Actually, I'm silent Mike, and I'm here to fix yo self Taking your guys's videos taking your form and trying to fix it up Send you got some cues, but hopefully you can either relate to or if you got the chance to get chosen the chance to get chosen Then you get some coaching free fo free 50 This quite actually looks pretty dang good. You can notice on the first couple reps One, I don't like his walk out trying to make that a little more efficient and that goes for everyone two To maybe three steps for if you have to but make them deliberate make them strong The other thing is you could see his chest rise a little bit No, what's that telling me is that you're not breathing into your stomach breathe into your balls breathe into your glutes Huh? What I need you to do is breathe 360 into your lower stomach sides and low back It's gonna stabilize the spine you're gonna breathe and brace down for breathing into your chest That means that you're not bracing the intro diamond our pressure the vows now if I maneuver all these terms you guys can Google and get some more Visuals on I've also done a lot of videos on it But what we want to do is create stability from our hip to our shoulder And that'll allow us to transfer the power into the ground or through the ground excuse me into the barbell The other thing I see is I know some of those were slow mo many people will descend into the hole too fast and then when they try to Find position to squat back up They lose balance hips shoot up and they try to find tightness you my friend might be going a little too slow Controlled is fine and controlled is what we need, but we want controlled chaos You want to get a little bit of that rebound a little bit of explosive power coming out of the hole And often true the faster you go down under control the faster you're going to come up I've mentioned that a lot of videos I do want to go as fast as possible on the squats and the bench when it comes to the eccentric the descent But you want to be quick, but don't hurry as my man John wooden always would say so If you found your groove and you feel comfortable with the squat form I would try to move a little bit faster on the way down and the blaster way up driving her back into the bar From this angle. It looks like that belt is extra super duper duper tight What I would recommend is loosening that thing just a little bit Maybe one notcher and that will also reinforce you to breathe into the belt to push your stomach into the belt push your sides The love handles the obliques into the belt to push your low back into the belt and that will create The stability that we want in that midline. We got more squats. I Like the view already. Thanks for that buddy again with the walkout. We want to make that more efficient We want to make that more deliberate and that probably goes for everybody listening This form looks really really solid man really really solid pace is good Heads moving a little bit. You want to lock that thing in wherever you want to keep your head. I would keep it there Let's just take a second to admire the display the premiere Of the brand new logo in the background. We've got the basic logo sign on my branding We'll go into detail if you guys want on it another time the squat does look good So you got a ridiculous low bar position, which is good hands are very tight elbows are tight It looks like your back is tight. We want to make that walk out efficient Again, your belt may be a little hair tight. Although your breathing seems okay I would experiment with a slightly looser belt and really pushing your stomach into that and create that pressure the belt is Good and it can help you Get a little bit tighter, but I think it more so just helps you mentally Cue to get tighter and if the belt is too tight Then you can't breathe into it and actually Get tighter make sure those elbows are even it might be the camera if not make sure that bar is even if not A little tip that I use is I place my hands first using the power rings and then from there I lock my eyes into the dead middle of the bar as I walk under it and then more often than not you will end up in the middle of the bar Looks pretty dang good from this angle. You see a slight ankle collapse on that right Ankle you also get onto your toes a little bit. So what I recommend doing is you can try a heel chew You could also just try some mobility wad drills that are free on YouTube to loosen up that calf and that ankle before you squat Because you want to keep that heel on the ground people talk about pushing through your heels That's an okay cue, but I think it's a little sidewards get you guys a little bit Confused what we want to do is really grasp the ground with all of our foot the more foot on the ground the better The more stable we're going to be and that means the balls of your toes your heels the outside of your foot And then you're going to claw the ground You're going to grab the ground and squeeze outwards and right now if your heels coming off the ground like that it tells me that The weight is shifting you forward Obviously, but as well as you're not getting the activation in your glutes You're not getting the stability from your entire foot being on the ground do we got a squat session ladies and gentlemen It's a squat party a little bit more efficient walkout. Not too bad. You got those basketball shorts on it's going to Hard to see what's going on Not bad. I don't know if you're doing a pot squat on purpose or if that's it just to have it Or if it's any inconsistent habit But we want to do is find a pace pace is very important in the squat bench and deadlift The form is important staying tight is important Technique bar path all that but the pace of the lift going up and down concentric any centric I find the groove and the speed that you move through that groove are just as important hitting PRs We got a hair a bit of but wink which kind of means your hips are rolling under you sometimes but wink your hips roll behind you as well and that can just be Some mobility stuff in the hips. It means you could have tight hips. It means you could be sitting Too much too often with poor posture what I recommend for many people just in general is you could do some air squats On days that you're not training in the gym If you're sitting at a desk job get up and walk around get a standing desk So you can do half the day standing half the day seated pay attention to your posture 24-7 when people say they have imbalances when people say they have issues It's often Because of what you're doing the 23 hours. You're not in the gym how you're sleeping how you're standing how you're sitting Can't tell from this angle. It looks like it thumbs aren't around the bar and that is fine Typically, I think for most It's best to have your thumbs around the bar if possible squeezing the bar tight and pulling it into your back And I think my man here. I think you can do it breathing bracing eyes everything looks good You actually look like you have a really good build to be a huge squatter We just got to fix a little bit of that walk out a little bit of the butt wink And then the pace so if you're gonna pause pause and make an assistance movement If you're not gonna pause you got to find your timing so you can rebound out of the hole everything else looks pretty dang Salad what do we got here? I? Think I know what we got here This is none other than Sandy Marie on Instagram. She wanted to be featured so dang bad that she threw in her sumo Sandy has played soccer her entire life Did some general strength and conditioning for a while. Well, that's a nice belt loop tuck in very slow mo She's pulled three hundred and seventy five pounds in competition look for a four hundred pound pole coming very soon She has a really good sumo deadlift really good form actually. I love this setup here. This is the gangster Sears kit that the plates are full of water My man's actually got really good form really solid form you see a hair Actually looks really good man the barefoot the squat rack looks so short of shit So you can see a breathing into shoulders a little bit there You see the bar bounce up and down when weights get heavier you get into the four five six seven hundred pounds You'll see the bar start to wobble more So what you need to do isn't one you need to breathe in your stomach for that stability for the Transfer of power as I mentioned but two you don't want that bar wobbling around you want it as sturdy as possible So then you can just focus on pushing look at the quads popping out What kind of shorts are those this guy's fucking bodybuilder or something? For looks good. You look a little wobbly there. It looks like you're favoring your right side It might just be your shorts Something that may help that if you have some imbalances in any lift is unilateral movement So a lunge a Bulgarian split squat, but as well as tempo squats. I've talked about this in a lot of videos Three seconds to five seconds on the way down Maybe pause and then three to five seconds on the way up will really teach you how to find positioning You're gonna use anywhere from 40 to maybe even 65 percent of your one rep max. I like where the bar is I like where your head's at you probably because your torso is so upright You probably look a little bit more on the horizon eyes and chin up just a hair The bar does look uneven in your back. So make sure in the middle. It doesn't look like it's an Olympic bar It looks like it's a standard bar, which just means it's a different diameter But otherwise man really really solid lifting if you guys enjoy this type of video If you guys are getting learned if you are liking the videos, please subscribe Please turn on the notifications YouTube's acting weird again Always on seven people not giving the notifications not throwing me on the suggested videos when let's be real These videos should be suggested to the entire world instead of drama instead of negativity That's getting promoted all over YouTube in the rest of the world. Let's get better. Let's keep Progressing let's keep spreading positivity And give this thing a thumbs up now. We're moving on my dad the deadlifts Looks like he's actually got a pretty dang good build for deadlifts shorter torso longer arms and femurs somewhere in between He's looking up at that guy's butt Solid so it looks fairly heavy. Remember if you guys send these videos in send in seventy to seventy five percent That almost look like a one rep max or maybe he's nervous. Maybe he's just tired Maybe he's fatigued what I suggest for you my friend is to move that stance in a little bit There's nothing wrong with a wide stance Deadlifts but often you'll reduce that range of motion even more and be a little bit comfortable More comfortable with your feet under your hips just under your hips or even more narrow The second thing I suggest is to keep that chin tucked a little bit more your eyes are way up chin's way extended And it can cause some dysfunction in that spine The third thing is to spend less time with your hips in the down position Stop focusing on the camera focus on the lifting nice big breath drop those hips pull that bar into you Drop that chin a little bit, but it looks really really solid overall. It looks like you just need some reps That's it for this one guys four videos a week. I do appreciate you. Salam Mike. We're out of here