 Ladies and gentlemen silent Mike welcome back to another edition of fix your form We're talking squats today if you want to get involved I need three reps that's seventy percent preferably from the side and from the front email to ask M.I.K.K.E At gmail.com and if you appreciate this if you've learned something be sure to subscribe and give the video a thumbs up right now Let's see if we can get to a two thousand likes my man right here from the first rep I could already tell that stance just looks a hair wide for you and the weight looks a hair heavier than 70% Overall the form is pretty dang decent now what we're talking about here with a lower bar position on the back You will get some lean in the squat. I don't think overall that's going to be a big issue But what we don't want is that angle the hip torso angle to get drastically worse as we come up and where you can see There your hips shoot up a little bit early So we need to focus on is really flexing those quads sometimes some occasion that is the tightness in your stomach and lats Sometimes I believe it's actually even Quad weakness where hamstrings and low back are trying to take over so I'd suggest moving that stance in a hair Making sure you're flexing your stomach real hard get your timing and tempo down So when you hit that hole you're really pressing into the bar with your back So we get our knees and our hips locking out at the same time the same motion overall pretty dang decent my friend Moving on to the next one. What do we got ladies and gents? Oh, he looks tired look back at us Looking sad looking angry. I like the garage gym set up He's got the headphones in Comment below Ladies and gentlemen, what you think my man here in the yellow is listening to I need an artist and a song Which you think this fine gentleman is jamming through the ears. I got I got hit me baby one more time Brittany Spears as he's just warming up with this 70% it's not a big deal for him So he's just listening to that. He's got the Brazil shirt on he's multicultural. He likes Brazil He likes Brittany, etc. Decent little walkout looks tight. Let's see what we got Overall the form looks really good We talk about it a lot in many instances in the squat in particular and the bench a bit tempo pacing and tempo now you do Often lift more weight when you're moving quickly often when you move down you get to rebound out of the hole You get some of that elasticity out of your muscles and you can fire a little bit better Plus you're not being under load as long. So I do like a quicker eccentric on the squat and the deadlift, but The issue is is you want to be quick, but don't hurry if you guys are sick of me saying that Then fix all your lifts and I'll stop saying it You want to be quick but don't hurry you want to be quick enough and fast enough, but still maintain tightness You want to move as quickly as you can While staying in the groove and while staying tight and my man right here looks like he's just moving a little bit Too quick for your britches. I'd like to see you slow down that squad. I almost think about my feet being in bindings almost like a spin bike or even a snowboard and I'm pulling myself down to the ground like my shoes and my feet are Stapled to the ground and I'm pulling myself into the ground knees forward knees out Maintaining that tightness not only in my legs, but my my stomach rigidity and then firing back up Overall really decent form, but I make sure that you're staying tight here We got a side form you might feel still a little bit better The the issue is both the bench and the squat particularly in the squat if you descend The eccentric too quickly under heavier and heavier loads One you're going to lose tightness and you're going to end up failing in the hole And in my opinion you should never fail in the hole if you're failing in the hole The attempt was just too heavy. Most people will obviously fail Kind of mid-range a little bit out of the hole number two What will happen is often your weight will shift on your feet either on the toes your heels And that's going to cause an issue and your hips will drive up too early Keeping that barbell in front of you. You're going to lose balance You're gonna have to good morning the weight up which above 90% just will not happen So with this load he's smashing it because it actually looks like it's about 70% or even lower than his one Or at max so you can kind of do it however you'd like And you're going to end up having some type of success from this angle Also, it looks like you're a little bit too much into your knees Where it's making depth a little bit difficult So focus on pushing those hips back just a little bit and knees out a little bit more as well as controlling that squat So then when you get into the 80 85 90 percent range, you'll be able to maintain that squat both ways on basically All lifts minus the bench press a little bit You should be able to play your squat forward and reverse and it look very very similar in the deadlift and the squat And the bench press is going to be a little bit different because our E-centric or descend the way down to our chest is going to be a straight line Or fairly straight where our press up optimally It's going to be a little bit of a squiggle if not a big squiggle and an arc Back up towards our neck towards our eye line towards the rack But the squat should be straight up and down And as I mentioned here if you start moving a little bit too quickly and losing that tightness you're kind of falling down It's going to be really difficult to maintain that on the way up Again right there you can see this angle is a little bit better. It looks like you're a hair high in the squat my friend So some pause squats finding depth having a video there or a training partner tell you when you hit depth Hanging out there for about three seconds and real enforcing those knees out. We got another squat here. Oh This guy's got a little stumpy legs. No offense my friend That's actually a great squatting compliment in the squat world that you have small little femurs from your knees to your hips So you're gonna get hit depth pretty efficiently from this angle It does look like you're a hair high overall overall you are very efficient I am a little bit biased But what I do think maybe that squat racks a little skinny or maybe you're tall as shit and I'm wrong But if you move your feet in just a bit You'll be able to push into those knees get a little bit more rebound a little bit more contact between your hands and your calves And also hit proper depth Hopefully we get a side angle from you my man. Here we go And we'll see where that depth is it just looks a hair high to me And regardless of your powerlifting or not Yeah, it is a hair high. What we want to do is always change the mud change He won't want excuse me. Bring that back DJ. Oh, what we won't want we want to train our Muscles in the longest range of motion as we can that's gonna allow us to build the most amount of muscle and the more muscle We build over time the stronger and more jacked and beautiful as humans that we will be so Move that stance in keep pushing into those knees a little bit I think just moving the stance and alone will allow your hips a little bit more proper depth And I might feel a little bit smoother I feel a little bit weird as all these cues any coaching cue especially in powerlifting Among other sports, but I'm up in powerlifting any cue you get or doing it properly won't magically add 50 or 100 pounds to your PR what it will do is allow you to train more volume Injury free and more efficiently over time so that you know four six Eight weeks from now. You'll be hitting PRs or feeling smoother and more efficient So take any cue I give you give it a good four to six weeks Doing it best you can from what I have explained and then make a judgment call So yeah, I think without that silent mic. I had something right. I do feel better doing this I'm gonna stick with it or nah I liked it better the other way and by all means if you're not getting injured or you're not hurting Or anyone else you can do whatever the hell you want to do. I don't really care We got my man in a mono lift. It looks like serious power lifting Little higher bar position, which is absolutely fine We're not gonna get in the details of being more upright or low lower bar position That's second one looks pretty good when I talked about pacing and being a little bit more aggressive and that last one looked a hair Sloppy so you see the first one He was a little hesitant getting into the hole the second I think was just right kind of like the three Red riding hood and the three little bears or whatever story goes and the last one was rushed just a little bit and that's kind of the Practice of powerlifting, you know doing singles doubles triples allows us to practice that perfect repetition Over and over so we can get not only the strength and practice of walk out and racking the bar But the pace itself that second one's gold and then this last one it looks like you just rush a hair So then you get pitched forward just a little bit. I'm digging the kicks my man He's rocking the Reebok overall really really good You also make pretty good efficiency of your leverages if I do say so myself I think long-term you may be a little bit more comfortable and lift a little more weight With a slightly lower bar position, but overall if you prefer squatting this way I think it looks really really good. You'll build up a nice squat And some nice quads that way keep forcing those knees out keeps forcing that middle down The one thing is I can't tell from this view But the tighter the tighter you can get your lats and the tighter you can get your upper back The stronger gonna feel the more Efficiency and transfer of power you'll be able to press those legs and into the bar so overall really really solid Here's that front view I was looking for Really really good really really good. I got nothing to say breathing everything looks pretty dang solid Legs knees are tracking great But again if you can get that upper back as tight as humanly possible You'll be nice and rigid from your hip to your shoulder and you'll be able to really push into that bar about great work Oh, and we got this slow-mo remix everyone. I do appreciate you guys for tuning in Everyone says these love these series But sometimes it doesn't always get the views and love that I believe it deserves So be sure to share this out with your friends subscribe turn on the notifications give this thing a thumbs up Let's see if we can hit 2k likes if we hit 2k likes this video may get some love on the YouTube a world Ladies and gentlemen the last one of the day my man going beltless a little bit lower bar position Let's see what he's got efficient walk out. I like it and Ascend Pretty dang solid pretty dang solid what I would say is in that lower bar position You're going to probably need a hair more Torso lean to it although you'll again, and I mean this in the fondest way ever You are a little stumpy from your knees to your hips so you can hit depth what looks at very efficiently But you have a little bit of torso lean right there what I would say for you my friend He's just forced those hips back adjust a bit not only On the start and the walk out make sure you're standing tall being too Flaccid if you will in your knees and hips on a walk out can just add some unnecessary stress So we want to be as stacked as possible back looks nice and tight breathing looks nice and tight But make sure those quads and hips are slightly locked not only on the walk out But then the first descent I want you to lead with your hips just a hair more Again, I don't want to get in the conversation of leading with hips your knees I do think you should kind of lead with both Overall you don't have to change a thing But I do think if you push your hips back just a hair more you might get a little bit of power into that Low back glutes and hams And of course if we're lifting weights, we want to use the most amount of weight and musculature Possible to lift the most amount of weight possible again. I appreciate you guys Thanks for all of the support happy holidays to you We're dropping a video all through the holidays every other day that new fat loss series is dropped So be sure to check out episode one the video before this appreciate you guys sound like head down chin up I'm out of here