 Ladies and gentlemen welcome another fixture form where I am silent Mike I take your form all of you try to make a little bit better try to help you out with your lifting We got some deadlifts today my man's hitting a little bit of sumo From this angle, bro. We don't have much to clean up dude. It looks really really clean Depending on your build and depending if you want to experiment a little bit I think you might be able to get a little bit wider stance Our stance is gonna be dependent on how long our arms are how short our torso is how mobile We are how far we can kick those knees out and then how long our thigh bones are It looks to me that you can get a little bit wider stance reduce that range of motion and still keep your knee Over your midfoot and shoulder over the bar. That's kind of the main goal here So we obviously want to flat back we want to flex our lats flex our stomach all that but in terms of stance width We want our shoulders just over the bar over our wrists and we want our knees over our ankles And I think you can get a little bit wider and still accomplish this I may be wrong, but it's something you might want to experiment with maybe what do you have for right here about 500 Maybe you want to experiment it with around 400 maybe 375 for some weeks see how it feels I think long-term though You'll be able to get a little bit more upright be able to flex those quads a little bit better and lift Mow weight in the long term if you guys want to get involved Please subscribe turn on notifications for vlogs and coaching and fitness be sure to email ask M-I-K-K-E with your own videos We need 70% 3x3 landscape had definition videos if you guys want to get chosen to be part of this series more vlogs coming every Monday Oh, I lied not Monday every Tuesday Wednesday Thursday Saturday Sunday beware Don't dare or be square my man's got a nice little setup here taking his time taking a look at the bar do you Do you we'll just wait with you buddy What do we got going on? Here we go a little bit of conventional poles. It looks like I'm sipping on some coffee. I hope you are all enjoying your Tuesday afternoon Okay, looks really clean from right there. I've talked about it many times I'm not a huge fan of kind of that touch-and-go type deadlift I think regarding Hypertrophy if you're trying to gain muscle or gain strength I think we'll be better off with a dead stop let in the bar totally settle on the ground I think no matter what if you're building again muscle or strength. We want to make our things repeatable We want to make so then we know when we progressive the overload say we do three sets of five at two twenty five this week When we do three sets of five at three two thirty five next week We don't want the form to be worse better the other ways We always want it to be the same and dead stop reps allow us to do that as the weights get heavier with Touch-and-go one. I think you're missing a big portion of the pole The starting, you know the power off the ground and positioning But two you can start to bounce that weight more and more and more as the weight gets heavy rather than Actually building that strength or efficiency in the lift over time, right? So progressively overloading is important and is the key factor, but only Only if our form technique and how we do the reps remain the same for every exercise and that goes for biceps shoulders And otherwise if you're doing 60 pound dumbbells for sets of eight on a shoulder press And the dumbbells just touching your shoulder on the bottom and fully extended at the top And then you go to 80 pounds and you're not doing the same range of motion You're not locking it out or maybe it's not going as deep then you actually haven't really progressively overloaded You're using heavier weight, which is a progressive overload, but you're not Getting the same stimulus with more weight. So we want to do the exact same range of motion the exact same Form technique on all our lifts and then progressively overload with sets reps or pounds The other thing I would switch my man So the backs in a good position hips are in a good position. I try moving that stance in just a bit So a little bit narrower stance and then the dead stop but overall that pole looks really really really good And we've talked about the mirror, you know this kind of rack. You can't really mess with the mirror Although I like people not to look at the mirror We got some squats here Overall, I'd say it looks really really good actually it looks like you might people get your back a little bit tighter The reason I say that is you're just wiggling those fingers around and that's a very common thing to do I used to do it all the time, but if your back is tight enough You're really squeezing those shoulders you're squeezing the bar with your forearms You're trying to touch your elbows behind your back Then you'll just almost not be able to move your hands or wrists until you get the bar off your back That's kind of the point if we're gonna get everything as tight as we can flex every muscle we can that's gonna Allow us to obviously be tighter But allow us to be stronger in the long run and safer in the long run And then and then obviously we can relax with the bars in the rack But overall looks really really good right there I try to experiment again tighter back and also maybe a slightly wider stance if you could but overall real real solid Do we got a squatting crew dude? It looks like everybody knows how to squat here Looking from this angle. I wish I could get a front angle We'll see what we got but overall looks really really good man, man a nice efficient walkout Looks like you're breathing a brace and pretty good pace I talk about pace how fast you can go down how fast you can go up in the squat My man's hair looks really really good one thing. It's hard from this angle So I may be wrong, but maybe a hair straighter toes. It looks like your knees are Over your midfoot but more over your big toe and that could cause some knee pain and Leaking some power in the long run if you can wiggle those toes just a hair more forward and keep that knee directly over your midfoot You might be a little bit stronger a little bit safer in the long run Dude smash conventional pulling on that second rep looks like the hips might be a hair low You're having to get that barbell around your knees first So if you want to put your hips a bit higher the other thing is I see your toes kind of curling up I think Ludacris talks about that in the song I don't know you guys can check it out quote below comment below if you know what I'm talking about But we want to do with both squat and deadlift and bench if you're in the US APL But we want to have our entire foot Evenly pressed into the ground if you think about pushing through your midfoot toes digging into the ground heels digging in the ground The cue to push through your heels is kind of a beginner cue because people often Balance on the balls of their toes and push their knees too far forward But once you already have that you know how to push in your hamstrings and keep a flat back Then we want to get our foot fully in the ground and really twist out causing that torque or tension into our hips Keeping our knees out using our glutes More conventional pulls actually that look really really solid in you guys are kind of making my job a joke here because everyone pulls so well Yeah, it looks like you yank on it just a hair in my man We want to get full tension out of your back second reps really good It's just that first when you kind of nod your head and I can tell that the bar gets more tension your arms Alan thrall uses a cue called heavy hands Which and I just talk about getting your chest high or getting your weight back the teeter-totter effect But either way we want a little bit of that weight if you have 225 there We want maybe a hundred pounds in your hands You're slowly hitting the gas and then you're gonna press the gas once we get there rather than going from zero to 100 We want to go kind of like 20 to 100 kind of a rolling start for those car racers out there If that makes sense, I don't don't suggest anyone races cars But I've heard of something called a rolling start compared to a dead stop a little bit of bench press We're getting the full power movements today Overall pretty solid one thing I'd like to talk about which is very very common for man Probably 90% of the people is there's a there's a cue obviously to maybe arch your back or get your chest up Get your sternum high in the air which my man has right here But that cue is only effective if your back is squeezed your shoulders right here are overly exposed What we need to do is squeeze those shoulder blades together pushing our shoulders down Down towards our hips and behind us and then a natural arch will kind of happen Nothing's good or bad about the arch But if your shoulders aren't locked in you can see his shoulders are pushing that way And that's why the elbows are getting a little wonky there because you don't have a tight back Our shoulders are really mobile joint and the only way to lock them in really is to Or to stabilize them the only the only way to be strong is to push off of something stable And if our shoulders are made to reach above us reach below us reach behind us We need to squeeze those shoulder blades and flex our lats flex our mid-back hold those shoulders in place And then we can press and then your elbows won't be as wonky Man not much to say about this one either I'd maybe experiment with dropping that chin just a bit It's making your hips move a little funky And it's not about a neutral spine your spine's gonna blow up if you look up a little bit But sometimes your hips move a little weird, but overall all our pollers today are really really clean They're really just me nitpicking the switches on the deadlifts and the squats and everything except for that bench that bench We really have to get those shoulders tucked back and then that will cause your stern come up rather than just your stern I'm up and shoulders exposed. I do appreciate you guys New videos Tuesday Wednesday Thursday Saturday Sunday be sure to turn on notifications Subscribe my name's Salom Mike Mike for a new podcast drop in every Tuesday and Friday And I am on twitch link in the description silent m-i-k-k e and the number two on twitch every Monday through Friday Appreciate you guys. I'll catch you in the next one