 Ladies and gentlemen welcome back to another fixture form if you want to get involved we need three reps at 70% high definition filmed horizontally sent to askmikkeatgmail.com that's askmico2ksatgmail.com and you may be selected for our next fixture form video we got some conventional polls to start off the day my man if we can again with the angles we need a direct side angle and maybe a direct front angle this is a little bit behind so those plates cover up your body so it's hard to see but from what I can see right here everything looks really really solid man backs in a really good position looks like you're loading up those hamstrings next in a good spot it seems like the barbell is close to you I prefer people spend a little bit more time on the ground in between sets although that one's a little bit better even though we are slow motion sometimes just a touch and go a rep well one get you out of position and two you obviously get the momentum whether you're using bumpers or not and it will take away some of that strength or make it easier at the bottom you know one to maybe even a foot off of the ground and we want to make training more difficult especially if we're trying to increase our one rep max or even if we're trying to just build muscle what we want to do is make our form repeatable for every movement so then if we're progressively overloading we're trying to lift more weight more reps more sets we'll know because we're setting a standard and then we know if we actually improve or if we end up just actually cheating the exercise more and more right to build more strength more muscle we need more sets more reps but if we're cheating the movement in between to get the advantage then we may not be building the muscle or the strength that we want from the form looks front my man it actually looks really really solid the bar is nice and close on your body as we said before backs in a good position shoulders are directly over the barbell not much to critique right there to be honest little garage workout got the running shorts shirt off summertime summer summer summer time summer time that's the the best cool in the gang slash Will Smith remix I could do for you guys if you want me to be a YouTube rapper just comment below I'll maybe come out with a verse maybe even a whole album I mean if Kanye can come out with a seven song album I could come out with a three song album and call it an album and maybe we could hit some charts I've always want to be a hip hop artist another really solid pole here looks like you're yanking on it just a little bit so what I'd like to see again we want heavy hands so we want you know if you have a hundred let's say you have oh it's kilos man get me confused let's say you have 200 pounds on the bar I want like 50 of those pounds in your hands pulling down on you before you hit the gas and pull as hard as you can what we want is tension throughout our system so we want tension in our lats and our back in our hamstrings into the grounds if you start to jerk on the bar too much one it can pull you out of position hips may rise early body weight goes in front of the bar and now you're in a less advantageous position to pull maximal loads number two obviously we're putting at risk a little bit of our back and our bicep going from zero to a hundred and trying to lift a heavy weight in a jerking motion will raise the risk of injuries and obviously we want to get strong we want to get better in the gym we do not want to get injured even right there you're in a perfect position except there's no tension in the system I can tell even just how you're sitting there so from that position keep your hips where they are and start to fall back a little bit flex those lats you can even see your hair pop up and down in the slow-mo this slow-mo is actually really good again it's not wrong but it's not optimal if we want to make ourselves repeatable so we can again have a standardized way to progressively overload over time to we want to obviously get stronger and lift most efficiently so we don't get injured and that's going to be the big difference between jerking and you know the common term is pulling slack out of the bar but a lot of people just say that term and don't explain it right we want that tension out of our system we want to put a little bit of pull into that bar before we slam on it that that rep might have been a little bit better I don't know if it's any different or it's just I've seen it so many times now that my my eyes are going wild but yeah you're still jerking a little bit knees are a little bit too far forward so maybe even hips a hair up and then again start to fall backwards I do think that's a separate set because here we go again with the slow-mo overall positioning is good guys that you know there's some basic rules we're looking with the conventional pole and even the sumo pole we want we want to breathe and brace our midsection where we want to breathe into our belly button our sides in our low back and really flex down making ourselves as rigid as we can from our shoulders to our hips we want our hips below our shoulders now this is going to vary depending on how you're built in the deadlift especially if you have a lot of mobility or long arms you may look a little bit different too we want our shoulders a dirt or excuse me I guess we're on number three we want our shoulders directly over the bar we want to get all the tension out of our system and then from there all I think about is pushing with my legs and pulling with my back and that's both for the conventional and the sumo deadlift depending on the person again it will look slightly different if you have a little bit longer torso and shorter arms or shorter toes or longer arms whatever it might be the hip position may look different but the overall rules the guidelines we're trying to follow are the same so again my man really really solid we just need to get some tension in that system before we start to yank on the bar I think we have one more full speed I don't know if he went up and wait or if it's still the same let's see what we got name that movie below and you'll win invisible balloon sent to you by a mailman that doesn't exist ladies and gentlemen if you do enjoy the content be sure to subscribe smash that thumbs up button we're dropping new videos Tuesday Wednesday Thursday Saturday Sunday and I know they seemed a little bit random but ladies and gentlemen I got a bunch of traveling a bunch of vlogs and a bunch of food on the way fitness is a part of my life it'll always be a part of this channel but we're gonna be cruising around hopefully share my experiences with you guys we got mama's voice podcast trip head into Texas coming up right now and be sure to check out mama's voice podcast on iTunes two new episodes a week it's with Omar esoph the one and only surf clam I think you guys will really enjoy it you know the podcast is a great way for us to talk about things non-fitness we kind of ramble sometimes we talk about life sometimes we talk about business sometimes we talk serious sometimes we joke around some hot topics or hot trend videos moving on to our next conventional polar let's see we've got so this is a common mistake I see to it it's not necessarily wrong again but I don't think it's optimal people will try to squat the weight up in a sense so when he's dropping his hips to get to the bar he's jamming his knees forward and over rather I'd like to see you almost tilt backwards and lean back and get those hips behind the bar the difference is gonna be one there's gonna be less tension in your hamstrings when you're jamming those knees forward and to your shoulders are gonna end up over the bar so a big cue that helps for me and I think many others is that see right there that's what I'm talking about and so you can even see his shins are basically fighting his lats on where the bar needs to go you want to pull that bar into you and you want your momentum almost heading backwards a perfect bar path for a conventional pull is either straight up or even back towards you so what I find is what we want is our shoulders directly over the bar but a cue for my head is to get my body behind the barbell think about getting your body behind the barbell and not rolling your pelvis under you and jamming your knees forward and that's gonna be very common in both the conventional and the sumo it is okay for your knees to go a little bit forward in the conventional and to have some positive shin angle it's fine to use your quads to get the bar moving off the ground but what's not optimal is to roll that pelvis underneath your back's gonna be in a not optimal position most of the time even though my man here keeps it pretty flat and then to again your body which could be moving forward momentum is gonna be moving forward again guys if you can send these horizontal so we don't get some footage that looks like this we got more conventional polls it's just a conventional day you know what I mean but you know what the people say you know what the people say my friends conventional is a little bit like fucking and sumo we got to make that love there's not right or wrong to either one of them it's just how it goes overall looks really good dude hopefully we got a side angle here so I'd like to see how low your hips get the bar seems like it's staying really really close from this angle it looks like everything's in a really solid position one thing as always guys we want to make it repeatable so as much as you can focus on yourself you can film yourself and review your own footage from the front and the side and just make sure that you're doing the same things over and over just like shooting a free throw basketball just like going to the golf range golf you want each stroke each shot to look the exact same so then no matter what weight you're lifting whether it's 50% 80% or 100% or going for a new PR those repeatable movements not only are ingrained in your brain ingrained in your body and all you can focus on is pushing that weight as hard as you can because you've practiced perfect form over and over so many times from the front again it is hard but it seems like you might be a little bit over the bar it's a common theme today again we want our shoulders directly over the bar directly over the bar not in front of the bar so when you're looking straight down you almost want to have a exact same line and right here it looks like you may be a little bit too far forward which again maybe you're jamming your knees forward to get into that position or we're not leaning far enough backwards you know we could talk about kind of a teeter-totter effect where people talk about almost making that bar float hopefully this is the same gentleman I think the gym looks different dang it I think it's a different guy I think it's a different gentleman we got here but for my man in the back oh no it might be the same head position hat looks the same yeah so I'm kind of right I stand a half right what I want still is hips high a hair higher and start falling back that's going to help one pull the slack out of the bar to load our hamstrings by loading our hamstrings we have to shift our weight backwards as rigid as our midsection could be and shift our hips backwards and then two that'll automatically put your shoulders in the optimal position to pull ladies and gentlemen again I appreciate you guys so much five videos a week tell your friends tell your mama tell your kids hide your wife new videos Tuesday Wednesday Thursday Saturday Sunday I'm going to be back on the Twitch grind as soon as I get back from Texas we got more vlogs more food coming me and Omar are going to explore some Texas barbecue and hopefully share it with you guys and again mama's boys podcast iTunes Spotify wherever you want to check it out two new episodes a week thank you all for so much support I'll catch you guys in the next video I'm out of here