 Ladies and gentlemen, welcome back to another a fixture form. This is silent Mike. I'm here to fix your form for free We need three reps at 70% sent to ask my kke at gmail Com if you want to get involved. We got some sumo pulls overall my man's Looking really really clean Now you see a little bit of a jolt there off the ground which shows me that you don't have full tension and slack out of your System so I'd like you to see that chest pull a little bit higher no slack in your arms and also hips a hair higher at The start your second third reps are great, but on that first one You can see that jolt where you come off tension onto tension. So hips a hair higher a little bit more of your weight back No slack in your back Hams glutes or those arms we need to get all the slack out of that system tension through everything So when you pull the bar immediately heads upwards not your body and then the bar more sumo pulls Let's see what we got Overall not bad. I wish I could see a side version. We'll see what's happening with that back But overall it's a really really good the bar sneaks away a little bit at your knees that last reps a little bit better You can see the bar sneak away from you at the knees a little bit You might need to move your stance in to be able to force those knees out And I know that doesn't always make sense when you think about it, but sometimes we're at our Very end when people are trying to go with that ultra-wide stance We did a little post on Kaizen training official on Instagram if you guys want to check that out a couple days back But we talk about kind of getting those knees over our midfoot and sometimes if your stance is too wide And your mobility or your thigh bound your femur isn't long enough. We can't get into position. We want Well, we perfectly want is obviously a vertical torso if we could a very flat back Vertical shins as well as knees over our ankles or our midfoot But it's very difficult to get all of those things correct depending on our anatomy or our leverages So we do the best we can For you my man, I move move that stance and maybe half an inch keep forcing those knees out and then oh here We go here's that side version I wanted and then also make sure that bar stays nice and close to your body You see the knees just travel a little too far forward And that's why you kick it forward And that's why the bar path gets a little wobbly off the ground and then gets even more wobbly near your knees Kind of that starting position before you even drop your hips extra would probably be even better right there where the knees and Shins are vertical Excuse me the the shins are vertical and your hips are just a hair higher and may feel weird It may feel like you're too bent over at the start, but not everybody can pull sumo with a super Vertical torso. It's just not possible. We're not as not everybody's is mobile enough and not everybody has long enough arms Sometimes it's gonna look a hair more like a conventional But once we're locked in we'll still just be able to flex those quads and squeeze those glutes to finish the lift It's still be a little bit different in terms of the motor pattern But what we need my man hips a hair higher shins more vertical But overall really really good keep that bar nice and close now We're moving on conventional shout out to the guy in the background that took a little pre-workout poop It always feels a little bit better to be a little bit lighter My man right here. We got to fix that low back. It looks like you're arching a little bit too much It's good that you're a little bit mobile and can control that But I want you to do is really breathe into that belt and think about pulling those ribs down a hair You can see right above the belt and below the belt We have a little bit of a dip there under maximal loads You're gonna snap back and you're gonna end up with a rounded back So what we'd rather do is just start really braced and really neutral One I don't think you'll get injured, but it's just gonna be a stronger position if we're totally compact And totally round totally straight if that makes sense We'll be able to transfer that weight the strength the power from your heels into the ground into your glutes and your low back And finally move that bar. So pull those ribs down a little bit. You're almost thinking about doing like one eighth of a crunch nice big breath Everything else though looks really really good Lockout strong starting position strong Hopefully you got that guy use some pooperie in the background so you're not getting a little whiff Second rep there because I might miss groove might mess you up. I hate when that happens your mid pole You're really concentrating on your form We're concentrating on this perfect rep because you're about to send it into your favorite youtuber and all of a sudden you get a Whiff of feces screwing you up Rolling through the gym. It's absolutely Absolutely a game-changer But hopefully that guy a little bit of pooperie if you guys don't know not an ad not sponsored not hashtag ad in this Little pooperie will go a long way Again, if you fix those ribs hips might look a hair higher But overall it's gonna make your lockout a little bit stronger It's also just gonna make your overall lift a little bit better not only at 70% but also 100% I think we got a bunch more polls guys again If you appreciate these kind of videos if you enjoy these kind of videos be sure to give this thing a thumbs up Subscribe turn on notifications. We're dropping new videos every Tuesday Thursday Saturday Sunday twitch streaming live stream It's in the description every Monday through Friday Shout out to this facility more kilo plates those beautifully lined up benches shout out to my man's right here beltless conventional poles Overall, I'd say it looks really really good. There's a slight re dip And repositioning around your knee you want to make that a little bit smoother We want that bar patch to be totally Efficient going straight up not heading downwards at all. Maybe it was just a blip in that rep itself Maybe that's not normal for you, but I can only call it like I see it So one thing I'll try to do is actually get those hips just a hair higher get those knees a bit out of the bar path You can see right there. It's just a little funky around the knees We want that bar to move as efficiently as possible Obviously the straightest bar path if not slightly heading back towards you on the conventional pole And just having your hips a little bit higher will help that out a lot of people try to get their hips really really low Because you'll see their favorite power lifter do it or they're just told you know lower your hips Chest up something of that nature and for many cases if you're not built that way you may not be able to pull that We got some ladies Poland. It's a lady Poland day Not the best angle. I can't see that back too well with this. I understand you're in a crowded gym Back looks a little bit Roundy we want to try to fix that and I think with you as well as this last gentleman You're just thinking about getting your hips too low You almost think I want to think about back flat and hips backwards thinking about pushing yourself falling backwards Shoulders behind the bar rather than hips it down often that will get them too close to the bar Or you almost curl yourself underneath and that is not what we want That's going to make a very inefficient lockout plus maybe put our back in a little bit of a detrimental position so Another thing that I've talked about many a time and many a video, but it's very calm It's very common and a lot of people maybe don't understand it or too scared to try it Let's loosen up that belt a little bit Maybe just one notch the belt doesn't have to be tight The belt's actually not holding anything in it's not actually protecting you It's not allowing you to lift more weight you are by pushing into that belt So if we have maybe half an inch to an inch in between your stomach and the belt well unbrazed What we want to do is push that stomach sides and low back into the belt as well as those hips a bit higher And I think you'll feel a little bit more efficient a little tighter over time now all these suggestions that I give will take a Little bit of getting used to they're not going to automatically make you lift more weight or automatically feel stronger But two three four weeks of practicing with these tips and cues that I've sent you guys Individually or people out there that are slowly tweaking their form over time You'll feel a little bit better Well men's poles here look really really clean the first rep and third rep are perfect seconds of hair jerky I think you can lock those lots in a little bit more especially with straps Especially conventional think about pulling that bar around your shins bending it like a U horn And maybe even try getting your eyes up because your back looks nice and flat a great position I appreciate you guys for sending it in appreciate all the support give this thing a thumbs up selling my new videos Tuesday Thursday Saturday Sunday I'm out of here. Talk to you guys soon