 Ladies and gentlemen welcome back to fix your form another episode where I take your form to subscribers my family and Treat you to some free coaching if you want to get involved I need three reps at 70% sent to ask mikke at gmail.com and hopefully you'll make the video my first man right here We got some conventional deadlifts overall Looks really really solid first to start out with that lockout What I need you to do is flex those quads flex those glutes and stand tall as hard as you can Try not to lean back too much Well, people think is to overextend or get their shoulders behind the bar Which yes, maybe a technical rule for a lockout, but what ends up happening is you end up overarching that low back Soft glutes and soft quads and have having a slightly bent or soft knee So let's focus on just standing straight tall number two What I would try to do is really work on flexing those lats especially with a hook grip or double over It's almost easier and you try to bend that bar over your legs covering your armpits with damn shoulders We got more conventional pulls My man first thing everybody here Whether you're a beginner or intermediate even advance what I want most of you to work on doing is let's stop doing some touch-and-go reps Especially if your number one goal is to increase your deadlift or powerlifter one rep max We can get into details on that maybe another video But you're going to end up doing some kind of bouncing as you can see in that slow-mo whether you want to or not As well as get into different positions that will not emulate your one rep max or your starting position And so it may not quote-unquote transfer a second thing with my man right there is try to tighten up that back And do a full reset so step away from the bar and step to it really focusing on tightening up that back Here's a conventional pull party My man right here is looking real solid so far overall I would say that form is looking a one my friend will see from this different angle But it gets nice and tight his shoulders are flexed You can see covering his armpits really flex in his lats and he's really pulling on that bar rather than yanking on it one thing I might suggest is Experimenting with your head up just a bit And moving that stance in just a hair as much as you can get your weight kind of falling back using that barbell as leverage But overall I'd say that's a really really solid deadlift my man. I like the resets I like the control on the way down. You're not over exaggerating it But you're still in control of the barbell the entire way bar looks like it's staying nice and close Back is really really flat Yeah, I'd say it's really really solid my dude really solid pull I would say yeah, just move that head up a little bit just a hair And then I focus on moving that stance in or excuse me may not focus But experiment with moving that stance in see how it feels this angle is a little rough We can't see a lower body. He's getting a little hyped. Let's see what we got So we're jerking on the barbell a little bit if you guys can compare and contrast in a 300 word essay just kidding, but if you can compare and contrast that last gentleman from this gentleman You can see he tries to tighten his lats, but he's actually not getting tension on the bar So then when he does tug on that bar first get tension or heaviness in his hand get weight in his hand His back is the first thing to give because he still doesn't take out all the tension in the system People talk about pulling out the slack in the barbell which is kind of a cue or almost a result for what we really want to do Is pull the slack out of our system? We want to get tension in our hamstrings glutes low back and our lats going into the bar before we pull so that we can Maintain that same position in our entire body You can see as soon as the weight gets into his hand that mid to low back starts around a lot Now we can talk about rounding the low back for injury We can talk about rounding the low back for this and that but fact of the matter is I know you guys want to lift some Weights and if you're doing that you're not going to be able to lift many weights Do we got a sister here a super training gym shout-outs a super training gym? My sister here sent in a form looks really solid My man before just take your time try to pull that weight slowly and don't yank on it I've done many a video on it overall Form right here looks really really good You can see she's getting a lot of tension in that bar getting heavy hands or weight in her hands before she pulls We'll see if we can get a side view to see how our backs doing But from the front right here form is looking a one if I do say so myself Bar looks like it's staying nice and close one thing We always want to do because we're flexing our lats and because of the leverage keeping the bar closer to your body It's gonna always feel a lot lighter. We want to flex that lat Really really solid we get a hair rounding in that in that back, but it's not that bad I think overall looks really solid obviously the more fatigue you get you're gonna get a little bit more rounding I would suggest my sister here is to throw on a belt I think once you start deadlifting, you know when you even got your form semi-down I don't think it's a bad idea to throw on a light belt throw it on kind of loose and start to practice and learn about flexing into that belt Not only is it gonna allow you to stay a little bit safer But it's gonna allow everyone to lift a little bit more weight the more weight you lift One obviously more volume and strength you can gather but also the more muscles we can get and who doesn't want more muscles in their life Really solid we got the straps going a lot of questions about straps versus non-straps I think if you don't want to compete Using straps is absolutely fine. It allows you to say a little more symmetrical and you're pulling Over under grip or hook grip are also just fine and obviously necessary if you want to compete you can't use straps And there's some disadvantages But I think if you don't want to compete straps are fine if you do want to compete straps are also fine But you're gonna have to really manage the time that you use them opposed to the times that you don't use them so you can continue to build your grip and also the form itself will feel a little bit different kind of that getting the Tension out like we mentioned as well as the range of motion may be different when you're using your hands compared to straps So you have to get used to that So I like to leave at least 12 maybe even 16 weeks with no straps leading up to a meat or a test So talking about that lockout as that first gentleman right there. You can kind of see some soft knees Because he's trying to lean back What I'd rather have you guys think about doing is I think about almost a string from the top of my head and so on pulling my Hair straight up or pulling that string straight up and I'm gonna stand up tall as I can your shoulders will end up behind the bar So flex your quads as hard as you can and flex your glutes as hard as you can at the top Don't think about leaning back as much because again when you lean back You tend to overextend put some unnecessary pressure on that low back, which may or may not cause injury in the long run But what it will do is make you bend those knees and technically be a soft lockout Not only a soft lockout, but you can also get up down to the barbell Because sometimes you pull it all the way up you're standing tall Then you'll bend those knees and the barbell will sink a little bit ends up being a no lift and mind as well Whether you're competing or not do the lift the right way So my man right there just try to stand as tall as you can straight up flex those quads flex those glutes We got some sumo action finally into building So overall it looks pretty really solid here It looks like those knees are wanting to sink in a little bit when you're starting to pull So we'll see if we got a front view, but basically what we always want to do when we squat Conventional deadlift or sumo deadlift, but especially the sumo dead because we want to really use our quads to pull Once we get all that tension out of our body in our system And we get as tight as we can in our midline from our shoulders to our hips All we really have to do is flex our quads and you're gonna pull the sumo really well You flex your quads to the very top then flex your glutes by the bone by the bang You just deadlifted in sumo. That's what kind of the main difference. Oh, we moved on quick So what I'm gonna suggest you do is either force those knees out a little bit more start with your hips a little bit higher or Perhaps move that stance in if I had a front view I'd try to give that answer for you But I would experiment with those because we want constant tension in the quads forcing those knees out. Oh We got a clean-looking sumo here. Let me see that again. DJ bring that back So as you see here, he's got a little bit lower hips there, which is fine. He's got a little bit of a Rip it and grip it as the old powerlifter say rip it and grip his son grip it and rip it boy Which isn't bad as long as you have that tension in there because again Once the weight starts to get heavier, not only will put unnecessary stress on the low back But what will happen is that weight will tip you forward your hips will fall too far Excuse me too high up and your chest will fall too far forward So you cannot recover and lift the weight So what I would suggest my man is just spend some time and try to set up the other way Try to use the bar to get that tension rather than get the tension in your body first Overall though, especially once you get the bar moving your form is really really solid It's just that set up itself You might need to force those knees out a little bit more and hips just a hair higher And try grabbing the bar first before you drop your hips now I may be wrong, but if you give it a two to three weeks You can even see there actually that was a good rep in that slow mo that the bar gets kicked forward And so if this weights a little bit too Heavier heavier closer to one right max You're trying new one right max and you set up in that manner and that bar gets kicked forward You're gonna be done for rather than if you're setting up the other way kind of bar first hips low second You might be able to pull that bar into you and just be able to keep the bar more stable and more in line Where you want it under heavier loads or might be more repeatable even right there You could see it how you pull it doesn't go anywhere Then your hips move then your chest falls forward and then the bar begins to move rather than we can just kind of Skip that whole step and hopefully get tension through the bar first and then really hit the gas and start going overall Though man forms really really solid But I think if you just bend at the hips first kind of from this position right here Grab the bar then get the tension in the last tension low back and then drop the hips You'll be all right It's just inconsistent how far forward your knees will go here and then where your hips will need to be when you pull Kind of naturally because of gravity and tings Your hips will find the proper place to pull before the barbell moves It's just about how you can repeat that over and over and over and kind of Take away the other factors so we can make it repeatable ladies and gentlemen if you like this series Be sure to share with your friends. Give it a thumbs up subscribe turn on notifications We got a new video drop in Tuesday Thursday Saturday Sunday. I appreciate you selling Mike. We out of here fam