 Ladies and gentlemen silent Mike welcome back another rendition of fixture form I'm here to coach you guys for free if you want to get involved. We need three reps 70% email to ask mikke at gmail.com. We're starting off with some squats my man. I Don't want to judge you But first seeing that belt. I thought I was gonna see some ugly ass Squats he's got the body build up belt on but overall dude I'd say those squats are really really really really solid It looks like you're facing a mirror I often suggest people do not face a mirror whether you plan to compete a powerlifting or not I think for appropriate exception just learning your body awareness and general motor pattern it helps to feel Your squat fuel the movement and not look at yourself. So if you can face away, I suggest everybody does that in all lifts But overall man, I don't know if there's much. I would change You have really good contact with the ground with your feet backs in a great position You keep that torso angle through the whole thing From this angle, even though that pole is in the way depth there Everything looks really really solid. I think the constant things we're always working on are then getting stronger Bracing a little bit harder bracing your back bracing your stomach But overall my man that's some really solid weight moved very very well If I do say so myself and that is a majestic and absolutely majestic Walkaway the belt he looks off to the distance He wipes the sweat off his brow stares at the ladies over there in the cardio section and on to his next set Let's see what we got here again. We got the mirror. I know this guy Maybe can't face backwards, but again, that's a suggestion. I do I do recommend to everybody see what we got my man He's gonna a little hyped up. It's supposed to be 70% let's not get all hyped up here He just did the two-step the Sierra one two-step. I'd like to see a little bit cleaner walkout As much as we can we want to make everything we do as efficient as possible so we can One negate any chance of injury that we can that's possible And also just the more efficient you are the more weight you can move and the more volume you can handle so Two to three steps maximum on the walk out Overall with the squat the general form my man is really really good What I'd suggest to do is again, we talk about it often, but be quick don't hurry My man John wouldn't one of the greatest coaches of all time Let alone just basketball greatest coaches and minds and sports of all time What we need you to do is control that descent a little bit more Yes, we want to get a little bit of that muscle elasticity and rebound out of it But we also want to keep a good position and it looks like you're flopping a little bit into the bottom even slow-mo here Going back to the hype up in the walk out We want to really focus on this being a skill similar to a golfer Going to the golf range similar to a basketball player shooting free throws. We want repetition and repeatable repetition Getting hyped up and all that is fine and it can a little bit of adrenaline Anger being pissed off can help you lift a little bit more weight when the time comes But when we're doing the majority of our workouts to not get mentally or physically fried I suggest The majority of your reps you're just going in calm cool and focused if you have to get fired up for a top set here And there that's fine, but if it's every workout every set every rep I would suggest against it if you're trying to play the long game You can see I in the hole probably the last maybe even foot You just lose tightness and you get the rebound and power to back up You'd be a little better off keeping that tension. So keep forcing those knees out I would try going hips back a little bit more a little bit less knee travel in your case But overall pretty solid man So fix that walk out try to relax a little bit focus on just getting better Focus on your technique when you're getting so hyped up Sometimes you waste energy and waste brain power To control that descent a little bit more knees out and a little bit more vertical shin in your in your case right there Let's see what we got on this next one It's cool to see everybody squatting in kind of these normal gyms and these gyms are getting better man I remember even just eight years ago seven years ago Hard to find a gym with a squat rack and you guys are in all these what look to be air conditioned Commercial gyms, but you got all the system you need a little bit Narrow or stance squat here, which is fine and dandy Typically, but for you my man, I might try to move that out We're pushing into our knees just a little bit too much. So what I try to do is Move those heels out a bit keep forcing those knees out. We want them forward and out And again, also maybe some pause squats may help But you want to control the bottom portion of that squat smile and cut it cut it bro edit that out dude Cut it that out. What are you doing? Edit it a little Blair witch project So what I would suggest again is moving that stance out for you I can't tell what shoes you're rocking right now, but if we can get a Really flat shoe or even a heel shoe in most cases Would be better off just for that stability It looks like you may be rocking a running shoe and then number two for you is a slightly wider stance and then really forcing those knees out and Forward you just get a little bit too forward on your knees and you're staying very vertical, which is fine But a little bit of torso lean may not hurt In your case too over time. I don't suggest this to everyone, but often You can't squat a little bit more weight and be a little bit more comfortable with the bar a little bit lower It's kind of two main places. We'll put it Kind of in the middle of your trap even though people call it a high bar It's not technically like on your neck or high on your trap It's kind of mid-trap where you're squeezing your back The other one is kind of resting on your rear delt if you really squeeze those shoulders together And if you're jacked or even if you're not jacked you'll have some kind of shelf there on your rear delt That will keep it a little bit closer to your hips and a little bit easier to put over your mid-foot It'll make that lever from your hips to the barbell to weight the load a little bit less so That may do you really well because I think if you get a little bit more torso lean Meaning your chest is towards the ground slightly more, but then stuck there. It doesn't get drastically more of an Increased angle on the way down. It's stuck because you're bracing and breathing. You'll be a little bit better off So a couple things to think about you don't have to do the low bar thing. You can do what you want to do I'm just here giving out free advice You know take it for what it is But I would try to move that stance out and really force those knees out in a little bit less forward my man's Way to stay hydrated though I like that you kept that clip in there letting everybody know like yeah, dude I drink Gatorade and drink water. Don't judge me. We're hydrated up in here after that eight cups of coffee I had to get fired up to do my squat workout and we're moving on to some polls Again the mirror not a big fan But this conventional poll I am a fan if I was to write a textbook, which I'll never do because I hate books That is a really really clean poll, dude Is as clean as it can get for your body type? I don't got much to say my man. Yeah left me speechless Buddy was that Norway? I hope I don't say something stupid and people like Mike you're an idiot in the comments I'm pretty cultured my geography is okay. I think that's a Norway flag Norwegian flag. I may be wrong But overall dude, I'd say that's a really really clean poll and that's why we didn't go in the slow-mo We got nothing to say dude super clean Puppers here trying to get his polls on he said hey pops. Why are you pulling sumo? Said you eat dad, but he said conventional making love Conventional fucking pops you making love we trying to fucking here That's what pups is thinking I don't know why that came into my head But that's what that's what that little cute Australian shepherds doing overall dude that sumo looks really really clean really really clean from this angle It's a little bit far away But from everything I can see there's not much I would fix once you get a little bit more comfortable Perhaps try to snap those hips down into place as you're pulling so you have your hips high you grab the bar As you're more more and more comfortable with the poles. Is this the exact same video just from a different angle This is great dude. You had two cameras one beast Yeah, I think that's a really good poll I'm not a big fan of pulling on wood It looks like you might do some weightlifting also the wood for me personally doing sumo just makes it slip a little bit I feel like I have a little bit less tension I can't really push into the ground my goal with sumo is lock in my mid Section lock in my lats and then literally I'm just flexing my quads as hard as humanly possible and falling backwards Once I kind of locked that in I feel like I can pull anything and you're doing a really good job of that It's just with wood. I feel like I can't flex my quads as hard as possible. So that's something to think about But overall really good dude. I think if you could speed up That kind of setup of yours and I suggest that for everybody, you know, you have to crawl before you can walk You got to walk before you can sprint but once you get a repetition An efficient setup an efficient pull and your form is locked in and then you're we're constantly Trying to make our form better and tweaking things, but once it's you know, 90 95% locked in We want to start to speed things up a little bit get a little bit of that elasticity out of the muscle and try to Be as explosive as we can and my man from what I can see here. It looks like you're there So flexing those lats a little bit harder and then speeding up That pull looks really good and dope little garage gym Awesome to see people smashing weights It's awesome to see the progression even within the fixture form that we've just been doing for the last six months or so Everybody here getting better the form itself and the videos that we're receiving are getting better and better So it means you guys are working hard and it means that maybe somebody's watching and maybe somebody's learning so If you guys got friends, you know, obviously subscribe and turn on notifications so you guys don't miss a video We are upping things. We're going five videos a week here It really helps me out if you guys share this and give it a thumbs up I appreciate all the all the support so far. We got two podcasts a week Push in content like a mo fo so two podcasts Tuesday and Friday mama's voice podcast Spotify iTunes all that link can be in the description and then I'm also if you guys want to come hang out if you're into video games Or just dicking around trying to have a good time. I'm live streaming on Twitch, which is live stream platform for video games Monday Tuesday Wednesday Thursday and Friday. I tweet out or Instagram out What times I'll be on but if you go to twitch follow me there links in the bio It's just silent Mike with 2k's and the number two someone stole silent Mike on there messed up I know but you guys can come and join me there Hang out chat. It's a good way to interact. We're building a really cool community there having a lot of fun Video games are just kind of the background but playing music Hanging out with the homies. I'm always playing with some friends. Omar plays with me sometimes So it's a lot of fun. Hopefully I'll see you guys there See that's what I'm talking about a commercial gym, but this guy's like whatever I don't care I'm about to smash some conventional poles again facing the mirror if we can not face the mirror I understand you got those little pads a little bit of blocks action one because you got the hex plate and you're in the gym Overall looks really good. I know you're wearing some some kind of Nike type of cross training shoe But I think even flatter the better Overall form starting positions really really good. All I would say is when we're locking out both sumo and conventional We need to focus on really standing Tall people about think about leaning back and sometimes when you lean back too much at lockout or flex your glutes too much at lockout We tend to bend our knees and when you bend your knees It's not an official lockout So what I think about flexing my quads flexing my glutes and standing as tall as I can here We are some sumo in the gym. I Like that you're really pulling the slack out and being a nice efficient and slow But I'd also like you to make it more of a one fluid movement So from there pull those hips down and begin to pull It looks like your knees are shooting forward just a hair. So maybe hips a bit higher And then again from your hips high grabbing the bar Kind of turning that into one fluid motion. You're kind of going steps one two three four Let's see if we can turn one and two to the same and three and four to the same Snap those hips into place and really push off into those quads for you my man again The angle is a little bit tough, but I try to get those hips probably a hair higher than you are right now It also looks like the weights a little bit low against 70% will give me a better idea But it looks like you're really pulling the slack out and the bar is coming up a little bit too easy for it to be 70% So just even right there if you'd flatten your back out in this position your hips are probably in the right position Rather than you're trying to get them too low too close to the bar under max load I just think you'll kick that bar forward and really mess up the bar path and maybe mess up the lift again guys