 What up me familia? Welcome back another fixture form if you want to get involved. We need three reps at 70% squat bench deadlift overhead Any lift you want email it to ask m-i-k-k-e at gmail.com And if you get chosen you'll be involved. We got some deadlifts today my friend here the most common mistake in deadlifts Form overalls decent, but what we're doing here is we're squatting the weight up So what we need to do is try to get our hips a bit higher And I know people say lower hips you get more legs involved that is fine and dandy But it's going to be dependent on how you're built right now your knees are in the way of the bar path You have no tension your hamstrings or glutes So what we want to do is hip hinge the weight up deadlift the weight up pull the weight up Do anything you want with the weight up, but we don't want to squat the weight up So we will we're aiming for is a little bit higher hip position You drop that chin a little bit chest will be a little bit more towards the ground And then you're gonna end up pushing those hips back a little bit more almost think about pushing your hips further away from the barbell Behind you getting your body weight behind the bar Another little thing just from this view is what I'll try to do is make sure those legs and arms are symmetrical And I like to get my arms as close to my body as possible Without making it restrictive or in the way Hitting my knees or something like that one. It's gonna allow you to flex your back nice and hard pulling the bar into your body Number two, it's gonna Reduce the range of motion. So the closer our arms are together the closer they are to shoulder width That's for both the sumo in the conventional The less range of motion we're gonna have to pull that bar that hopefully the stronger we will be over time. So my friend Hips a bit higher drop that chin just a hair pull that bar into you smash away Oh, we're going sumo fan. And yes, sumo is a real deadlift I don't care what y'all got to say if it was that much easier all the world records would be broken sumo and that's just not the case Overall pretty dang decent One little thing we could try to always work on is just that queue of flexing our lats as much as we can When you have the barbell in front of you one little thing to kind of create twerk in the shoulder And flex our lats harder our upper back harder Which will one allow our midline to be a little bit more rigid, which is like our tightness to Keep that bar close to us. Even though you're doing a great job of it is getting that elbow to point backwards You see that elbow right there. It's similar to the bench press where we're turning. We're almost bending that bar At the wrist at the elbow and then hopefully what that is queuing is us to actually just flex our shoulder. Here's a little bit better view Really good man really really good you do a really good job of getting in position Not only in a position, but what's optimal position for you and your body super solid I dig it not much to fix other than The tighter and harder you can flex your lats the better off you're gonna be you can see my man right here Just as I mentioned if you can get a straight line from your shoulder to the barbell on both conventional and sumo Sumo the better off we're gonna be so Props to you dude looks like you put in some work. You put in some time And you really created the best pole for your lovers and he's got all them angles them sick angles One little thing and now that we're going fast-paced here. It looks like you're jerking on the bar I'd like to just see you control that a little bit more I know you have straps and you get in a good position But one you're getting a little bit lazier as the reps go on and you can see your back jerk into place We want to get tension through our legs our low back and our glutes Before we're pulling so drive those feet into the ground get that chest nice and high with tension Why are you flipping me off come on bro? And you can just see how you're jerking on the bar under a heavier load What's gonna happen is you're gonna jerk on that bar and it's not gonna move hips are gonna shoot up And you're not gonna be able to complete the lift that's very very common for both sumo and conventional Polars depending on the federation you compete in now strictly judging Either you're not gonna complete the lift or you're gonna get some up-down stuff off the ground because you're gonna lose balance by Trying to go zero to a hundred rather than slowly step on the gas think about a nice smooth pull not a herky jerky Rev off you know here's another pole But pretty good sumo dude just slow it down slow it down strength doesn't have to always be faster you deal with maximal loads Not bad It looks like you were gonna set up a little bit low for my liking and it still might be a hair low with those hips You can see the over curvature in your back What we're gonna try to do is pull those ribs down a little bit and flex your stomach So what we want is a straight line a compact line From our shoulders to our hips get in that is compact and and straight and Solid as we can so big breath in your stomach flex down in those hips a little bit if that's just your setup to drop those hips way low That's fine Just make sure that you have that tension in your hamstrings and glutes when you're actually pulling so a hair higher You can see you're trying to pull on the bar a little bit and it doesn't want to move Until those hips are in the right place anyway, so might as well just try not to waste energy and get in that same spot You could try dropping your chin a hair it's not gonna make a big difference But see right here I don't like you setting up with your hips in that starting position too long One we want to use the elasticity of our muscles a little bit as we get into place and to it's just telling me that you're kind of squatting the Weight up so hips ahead a hair higher Get some tension in that low back and glutes and you should be good to go overall very very efficient very solid You can see rep to rep also Just some inconsistencies and what we want to try to do is make it like our golf swing powerlifting is a little bit like golf Or we just want to do the exact same thing over and over and over hopefully with more weight more volume over time, but if you just get down the Routine of doing the exact same thing every single time from your hands to your feet placement and also your hips where sometimes Your hips are in a great spot like right there And then other times will drop those hips way low again The main thing is we just want to compact that midline from hip to shoulder as tight as we freaking can as straight as we freaking can And for you my friend, that's just going to be pulling those ribs down just a hair We talk about cues here and there people we talk about having your chest high which is fine cue, but it's all relative We don't want it overdone first what we got here My friend is we're going to need to get some flatter shoes the flatter the shoe the more stable you're going to be Number two. Oh, we got a double. We got a couple. We got couple deadlifts my friends Hopefully I'll be able to finish what I just saw there number two is we're gonna have to try to get that back a little bit flatter So think about breathing into that belt I think about breathing underneath the belt 360 in my stomach my obliques and my low back Oh, we got the flip floppy of the couple the other thing is having your hips a hair higher You got a little bit long torso a little bit long legs And I can see that you're trying to pull your hips too low and that's making that low back around a little bit Last piece is I'm not a huge fan of touching go I think there's a time and place for it But I think for the majority of power lifters of power lifting is your goal We're gonna have to have that dead stop on the ground one It's gonna help us teach speed and positioning off the ground Which is obviously important in power lifting because the one right max is most important In two if even if you're not a power lifter Chances that you get pushed out of position or get sloppy doing touching goes and kind of get that rebound or bounce off The ground is high. So the more we can Control it the better hubby here a boyfriend here is doing better job of kind of that dead stop I'd like to see a little more control on the way now, but overall really solid my man here I could already tell we got wrong weights. So the deadlift as bro science says you always start with 135 It doesn't matter how strong or weak you are you always start with 135 Which is true because we're using Olympic lifting plates and that is a certain diameter of the hole Hmm of the hole where the bar goes through And it's also a certain height so the all deadlifts and all power lifting regardless of federation is always gonna start from the same Standard height and that's gonna allow us to live this properly if you're using standard plates Which is right here, which is a smaller hole and a smaller plate Hmm a smaller hole to put the barbell through If you guys know what I'm saying give me a hmm in the comment section below We're gonna have issues because it's almost gonna be like a deficit pole Now considering this is a deficit pole your form is pretty solid You can see your knees lock out a little bit before your hips But sometimes that happens on a deficit because you have increased range of motion a little bit too much quack on the neck I'd like to see you drop your chin and eye line just a bit Hips might have to be a hair higher than you want Especially when going from a deficit a deficit a great movement to increase range of motion To help grip strength overall strength Sometimes bottom position but what it can do for many lifters is actually Mess up your bottom position where your hips are gonna be too low or too high Compared to where you would normally pull And then when you do go to pull from the ground your coordination your movement pattern is off and your technique actually can get worse So a deficit pole can be a great teaching tool when done properly But you have to really focus on starting in the same position on a deficit Then you would a ground the normal ground and and for many people that's gonna mean Hips are gonna feel and actually be a hair higher than you actually think they're gonna be Because that reduced range of motion. We don't want to squat that weight up remember We still want that tension or hamstrings and glutes So it can be difficult But it can be a good teaching tool again if you do dead stop and if you think about each rep being its own Each even though you're doing a set of eight singles eight singles as a set of eight doing each one perfectly I'd also try to move your grip out a little bit. I know you're using that standard barbell So it might feel a little compact those plates are really close to you But my number one recommendation is try to get a cheap Olympic barbell for you my friend overall Your form is really solid, but it's hard to tell what kind of weights you're using also the standard weights again are making it The deficit so it can be done But for pretty much everybody I do recommend the Olympic barbell with a bigger hole a bigger barbell But overall I guess for a deficit here your form is pretty dang solid You're getting really nice and tight you're flexing the biceps to let the ladies know here on YouTube What the hell is going on all three ladies that are watching so I got mad respect for that looks like you're pounding away at home You got your office in the background doing sets of deadlifts supersetted with sets of excel sheets and Accounting which I appreciate. I appreciate the working man. Shout out to the working man. This one's for you There's buds for you, but I do Thinking you find gym membership or just grab an Olympic barbell. It looks like you have your own weight set I know that stuff costs But if you're trying to do these things One barbells and plates kind of last forever unless you mistreat them So it would be a good investment if you're really trying to get after the deadlift. What do we got next? What do we what do we got the slow-mo the standard barbell looks like he's about to just check that through their room Looks way too light for you to and to load up a proper amount of weight The diameter of the bar is gonna be a little bit thin and then load a proper amount of weights You're gonna need a frickin Olympic barbell my friend Can we get on to the next person already? I'm here waiting you guys are waiting. Oh, we got more weight for this guy. I don't know what's going on I can't see what's happening ahead of time Yeah, so the hips just walking out early is common mistake in both lifts or excuse me the knees locking out early Both, you know deficit or not deficit and what that's just basically tell me is that you're squatting the weight up And then to your hips are too low to begin with I know there's some talk about sumo deadlift Where the knees should lock out first or the hips and I think with the sumo depending on how you're built You may need to lock out the knees a little bit Ahead of time before the hips and that's going to Basically just allow for a straighter bar path and allow the knees to get out of the way of the bar path on the conventional pole You know 99% of the time you're gonna need to Lock the hips and knees at the same time similar to a squat if you aren't doing this The issue will be is once you lock those knees out a lot of your body weight and the barbell Which hopefully is near a maximum when we're talking about a power lifting meat is going to be in front of the barbell And you're just gonna get tipped forward. You can even see it there Obviously the weights light enough for his glutes and back and just finish the movement But if you're handling maximal loads even above, you know 85% and your knees lock out too early. You're gonna be stuck in front of the bar And it's just gonna pull you forward where you either gonna get that up-down motion as I mentioned before kind of with Yanking and basically all that means is in power lifting power lifting standards Once the bar begins to head upwards in the bench squatter dead deadlift it cannot go back down before you complete the lift This is a red light and will be a no lift in power lifting. And so when we're practicing one just for Competition sake obviously, but for even injury and just general form and technique You want that barber to go one smooth emotion if you get too much herking and jerking With heavy loads up down type stuff that the risk for injury goes Way up and same thing with this knees locking out too early is you get so much of that barbell a heavy view Yes, our low back is strong and yes, our low back can handle a lot amount of work and weight It's not just gonna go straight to snap city But over repetition and the chances do go up when them all of that load ends up in the low back because your knees Locked out early and again that's just because of this guy's pulling off a deficit a little bit and then the Range of motion gets changed I'm gonna end up cutting the video right here my friends as it looks like we got the repeat I do appreciate you give this video a thumbs up if you want to see more be sure to subscribe Drop in a video every other day turn on notifications. So you don't miss it guys. I'm solid Mike. I appreciate you. We're out of here