 What's happening my friends my family a silent Mike back with another check fix Clean up free coaching clean your technique up This is a series where I take your guys as subscribers followers on Instagram my family and help you out with your form If you want to get involved, I need a landscape video preferably two different angles 70% for sets of three send it to ask M-i-k-k-e At gmail.com. That's ask Mike with two K's at gmail.com for a submission and maybe you'll get chosen If you guys are new be sure to subscribe be sure to give it a thumbs up and let's get after my man here Deadly forms actually pretty dang decent one thing obviously right off the bat I would say is that you need a little bit flatter shoe Many basketball shoes running shoes things of that nature are made to kind of absorb cushion They have a ton of padding so when under load you cannot feel the ground as much as we would like so you want a flat shoe Barefoot is fine besides the obvious dangers of dropping shit on there, which does happen and you can get injured I even with a shoe on crushed a toe so now my second toe on my Left foot almost looks like a thumb by dropping a 25 pound plate from about eye level straight down on that sucker So even with shoes it can be dangerous without a shoe. It can be very dangerous But a flat shoe would be best an overall your form. I would say from this angle looks really really good on the way down Your knees are pushing forward a little bit too much You need that chest to fall forward if you're going to control that eccentric We want a little smoother way down. You want to hinge at your hips first letting your chest drop just slightly But on the way up from that angle looked awesome. I can already tell from this angle as well The flatter shoes will help a lot and feel great Hip position is pretty dang solid the the one little nitpicky piece We could probably flex those lats a little bit harder So not only do you want to pull them into your body? But you want your shoulders to be as far away from your ears as possible We want our shoulders to be as far away from our ears as possible So forcing them down one thing that will help is bending that bar around your shins another thing That will help is trying to get your elbows pointed backwards So you torque that bar you're bending that bar with your arms around your legs forcing it backwards Again, no need. I am a fan of a shorter Range of motion when possible so a closer stance may help with that But there's absolutely nothing wrong with your stance right now again The only thing I would suggest is flat shoes will feel amazing over time You'll be able to really dig your big toe your peeky toe your heel everything into the ground nice and firmly You're keeping the bar close to you, which is actually very very good But I think it's because you do have a little bit of a shorter torso and longer arms Which just kind of puts you in advantage to pull but flexing your lats getting your shoulders far away from your ears Covering your armpits with your shoulders whatever Q might work for me bending that bar around your shins the tighter We can get those lats not only obviously where we build them But the tighter overall we could be In our pull and it will feel so much lighter over time people talk about getting tight What does that mean majority of the time it means our breathing embracing again pushing into that belt I think about breathing underneath the belt So the lower part of my stomach under the belt in the front sides and low back Pushing out into it and really holding my breath in my stomach not my chest And then flexing your lats as much as you can It's slightly different in each lift for this one. It's pulling it into yourself again So really solid work pretty dang good deadlift Onto our next gentleman moving into some straps again if you're competing in powerlifting I typically say unless you already are fairly advanced to know what the heck you're doing I would say avoid straps looks like you have some kind of cross-training shoe on It's fairly flat, but the flatter the better so I look into that And overall looking pretty dang solid a couple of these reps It looks like your hips may sink a little bit too low And you're wiggling that head a little bit, but otherwise it looks pretty dang good my friend Again those lats I think could be slightly tighter You can see some space there basically what you want to imagine is someone sticking their finger right there Watch where your heads are going you perverts sticking your finger right there in your armpit on the back trying to tickle you And you're trying to cover that up with your shoulder trying to block the tickle like a karate block with your shoulder over the armpit So you don't get tickled But it's not really karate and it's not really a block But if you were to really cover right there you can see in that tank talk loop You're trying to bring your shoulder down to the bottom of that seam if that makes sense again shoulders far away from our Excuse me shoulders far away from our ears Hopefully I'll do a video on that soon and maybe direct you guys a little bit cleaner with oh We got a two-fer my man's trying to get a two-fer here. You try to sneak one in But actually pretty dang good deadlift dude. I do think that the flatter the shoe the better I know those shoes and they're fairly flat But I do think you know a wrestling shoe Something really basic and flat will work a boxing shoe a little bit better One thing off the bat too many steps and probably two biggest steps under maximal load You won't be able to kind of lunge out that way So you want to take two or three very efficient steps just maybe one back one out one out or one back and out one out to get to your spot Overall from this angle again looks pretty good. Looks like you may have a hair of but wink It may be your shorts I did a pretty dang good video with Kelly Storette back in the day If you guys just Google silent Mike but wink check that out ways to fix it Again because you had to take those two big steps You then had to readjust and take smaller steps getting forward and under heavier loads one that becomes dangerous too It's just a waste of energy and time we want to be most efficient We can with every single thing we do in the gym because we're really trying to squeak out every pound we can It looks from here. We'll be able to see in a second, but it looks like you might have a thumbless grip I know a lot of people are big advocate of it and there's not necessarily inherently wrong with it It can relieve some pressure on the elbows or on the wrist which lead to the elbows in the shoulders You know, that's another common question we get all the time is how do we relieve stress on the elbows with a low bar position? You know the truth the best answer is to build a bigger back or figure out a way to work around it because powerlifting kind of hurts You know deadlifting correctly getting really tight doing a lot of volume. It kind of hurts You got to figure out a difference between injury and hurt But it does hurt Benching getting really tight really freaking tight over and over and over it hurts You know wrist start to hurt back starts to hurt hips start to hurt But it's just like again a part of the game So thumbless grip not a big deal, but I'm not the biggest fan I think if possible we should try to get our hand around the bar squeeze the bar as tight as you can And also pull it down and into it So think about pulling those elbows forward slightly but more down and spending that bar over our shoulders Or our traps again, maybe even a slightly lower bar position might be more comfortable Stance width looks pretty good knees actually look very very solid where you have them Breathing looks pretty dang solid Eye position everything else looks really really good But the tighter we can get our lats the tighter we can get our midsection and again if we're trying to keep our hips to our shoulder as Stable as possible again our hips to our shoulders stable as possible Not let the weight move at all and then we're allowed to push into the ground with everything we have And the more stable it is the more transfer of power from your legs low back into the bar You can have better off we're going to be so flexing those lats On top of the breathing embracing which already looks solid But overall both man the squat and the deadlift Very very very solid form you may have a hair and uneven squat It's hard to tell and not everybody's built even so it's hard to fix But some tempo squats really taking your time feeling it out going back and forth Or just spend a slight little bit of extra mobility onto that right hip and you know guys You know me. I don't talk a lot about mobility, but sometimes it is needed Moving to some squats here again We might have some a butt wink and for those that don't know basically butt wink Just means our tailbone or a low back starts to curl forward At the bottom of the squat and a lot of times that has to do with lack of mobility in our hips And the hip flexors pulling our knee up with a flat back against the wall is kind of a way to tell You should be able to pull that knee pretty close to your chest on its own or with your hands Without that low back curling and what causes this is tight hip flexors among some other things, but Sitting at a desk for a very long time Obviously having a flex position of the knee over and over and over is this a different gentleman same den gentlemen Oh, man. We got to get back to the other guy But that looks pretty dang good in terms of the squat again. I would just try to Check the butt wink video. I'll fix it slightly My man right here looks very powerful looks solid. It looks like your hair high We're gonna have to get a little bit deeper and two ways. I think we're gonna do that One I want you to try a slightly narrower stance and everyone's gonna be like Mike You hate that white spot stance. I don't hate or neglect anything But if you can't hit depth there your your hips just might not be able to take it So I'd move that stance in get those toes a little bit straighter And then what I want you to do is push into your knees a little bit more right there You have a fairly vertical shin again That's not right wrong or the other some people can get away with it But when you're lacking in depth and your chest is falling more and more forward throughout the rep a Little bit of a lean and the squat with a lower bar position is okay But if your chest collapses or falls more drastically the degree Of tilt from your hip it gets worse throughout the set. We have issues. So narrower stance Knees more forward pushing into your knees almost that's that's right there really Where you walk it out, maybe just an inch out from your walk out and forcing in your knees It also looks like you're a little uneven here knees caving out feet or caving out your heels are moving We need those feet stable And I have a feeling that moving your stance into where those knees are naturally going is going to fix it So take this shot right here Screenshot that guy right there and I want you to move your maybe your heels out an inch from that And try to squat there with some lighter weights for about four weeks till see how it feels Again with all these technique changes guys powerlifting among other things But this sport if you get a good cue or a good tip you can see you're uneven there man You're gonna get a lot of issues down the road We got to fix this right Frickin now you're tilting to the left the left knees slamming in that right knees not doing a lot of work on the right leg So these tips and tricks will work over time, but you have to trust in them You have to trust in me you have to trust in the process you have to trust in yourself You have to trust in doughnuts ice cream and the power lifting gods And give it four to six weeks of practice with lighter weights inside a little bit of volume You know again the submaximal 60 between 70% Just doing it once it won't feel good and then you're gonna go through and say oh Mikey's suck I didn't feel good at all. What the hell does he know what he's talking about? Rather than give it a single chance give it four to six weeks And then if you still don't find progress more comfortable a little bit more pain or a little bit stronger Excuse me a little less pain or a little stronger Then you can go back to your old ways, but give it a chance give me a chance give the power lifting God's a chance to give ice cream a chance Overall pretty dang solid right here my friend It looks like a higher bar position which is fine for me again The guy before my friend that had the wobbly knee let's try a lower bar position as well Walkout seems pretty dang decent breathing abrasion seems a little bit pretty dang decent to be honest Let's see as we're going here slow-mo take it with me again guys Please do your boy a favorite give us a thumbs up a share it subscribe score back to the beginning of the video Watch this 30 times. I'm trying to help you guys as much as I can in as many ways as I can But make it time efficient for all of us this angle. It looks a hair high, but I think if we watched it from the side It's not too bad. So again guys give me a side view and a front view if you can knees everything look pretty solid with that Higher bar position. I'd like to see you try to force your elbows not only together But forward and under the bar slightly more You're leading pretty good with your hips here I would try to lead with your knees a little bit more if you can last big rep A nice big breath pushing into those knees overall pretty dang solid squat But out of the hole we need to keep that chin tucked elbows forward and back. I appreciate you guys silent mic I'm out of here until the next one