 Ladies and gentlemen silent Mike Welcome to video today. We're gonna be talking about some common mistakes I see in the deadlift something I got on our last video probably Four or five people saying recently that their hips shoot up when they squat coming out of the hole and we're gonna fix that Before we dive into that video be sure to give this thing a thumbs up And I want to let you guys know if you've been noticing me crushing some squats I took almost two years off a year and some change off totally squatting Give my back a break give my mental break and now I'm back hitting pretty much all-time PRs at a lower body weight My best squad ever is 590, but I weighed about 225. I weigh about 205 right now. We just crushed 530 so we're going for PR after PR Roll the footage and I want to share with you guys the presale of the new kaizen squat program. It's basically formed around Programming style that I've been using lately It's a higher frequency training with about three times a week good amount of volume some accessories So if you want to check that out, it's on discount right now click the link in the bio head to kaizen training calm Pre-sale squat program check it out. So when you're talking about your hips shooting out of the hole It could be a couple of issues kind of three come to mind I guess maybe even four. So we'll kind of list them off and then we'll dig into what's going on One it could be quad strength To it could be your pace it could be how hard you're hitting the hole out of control Not controlling the bar on the way down Three it could just be a motor pattern issue. You could just have kind of the wrong Groove in general Similar to a basketball swing or a golf swing. You just kind of have some technique errors And the very last could be breathing embracing potentially using a belt So we're gonna go one by one kind of dig these through The first one I said quad strength pretty basic but often when your quads are the limiting factor You may tip over in the squad a little bit in your body your mind Everything forces in on your low back and hamstrings to muscle that way up Which some people squat a lot of weight that way, but probably isn't the most efficient If you're squatting efficiently with good technique good programming good nutrition Good sleep Typically we work the muscles we want to work and there isn't a huge limiting factor in one muscle You know weak point training is a thing there is room and time for accessories to build certain muscles To kind of rehab or prehab our movement patterns or muscular imbalances, but In particular the quads should be used fine in the squat again If they are extra weak now is time we add in some maybe lunges Bulgarian split squats the belt squat if you're a low bar squad or squatting a little bit high bar or as we mentioned in Previous video front squats to build up the quads a little bit more And then over time a couple training cycles, you know four eight sixteen weeks of really focusing in on the quads You should straighten out that squat a little bit number two something I talk about in the squat with majority of the athletes I work at work with is pacing or tempo I call it pace Because the pace on your way down and the pace on the way up of the squat is so so important You want to find a rhythm you want to find a vibe that you hit 135 with and 500 600 700 pounds with they should look the exact same pace on the way up and way down Obviously on the way up as the weights get heavier will be slightly slower But the control in the pace on the way down should be the same If you bottom out and kind of lose control some people drop so fast into the hole losing momentum We're trying to gain momentum. Sorry And losing tightness You'll hit the hole and your hips will just shoot up out of pure Basically tendon rebound and then all of a sudden you get the load on your back and try to find tension And that's when your hips raise up and you have to finish the weight with your hamstrings low back Etc. Etc. Or just dump it in front of you So controlling the weight being as fast as you can under control on the way down is what I recommend to people When you're beginning your squatter a lot of people move very very slow But once you find a balance find the bar path that works for you right over your midfoot Controlling yourself you'll be able to be a little bit more explosive and still take advantage of a rebound out of the hole It's a great idea, but you want to control it enough that when you get out of the hole, you don't flop forward The other one is motor pattern. So some people just you know When you first begin a movement first begin a technique have the wrong motor pattern down the wrong groove the round motion You know if I played basketball my whole life and each year you're slowly refining your jumper till you know You hit 14 15 16 and you finally find a consistent Jumper and everything in your form is the same every shot everywhere on the floor from a layup free throw three-point line Etc. Etc. Same with golf right you've got to practice and at first you might kind of have a hitch Or you might be able to not swing full way because mobility Little over practice and practice you find that out and same thing goes with the squat you need to find that Certain amount of weights to cause stimulus heavy enough weights and intensity to cause stimulus and growth But still that you can control your form and get that groove down, especially as a beginner so what I find a lot of people is they're going to heavy too often as a beginner and What begins to happen is you get bad habits And if you're greasing the groove on a bad habit over and over and over Chances are you're going to squat that way for the rest of your life So taking some time to maybe do some tempo squats and make sure that your knees and hips break at the same time Making sure that you come out and lock your knees out and hips at the same time a Big cue with motor pattern stuff that I talk about and I tell myself in my head is I think about leading with my traps Right, that's kind of where the bars placed anyways And so if I lead with my traps and I kind of pick up I'm not lifting my head and I'm not necessarily shifting backwards or lifting my rib cage But I'm thinking about pushing is everything from here down as as tight as I can I'm thinking about pushing and leading with my traps So that barbell leads the way rather than some people have the cue of pushing their legs in which this happens Where your hips are going to shoot up first because you're not paying attention to your upper torso It should be as rigid as you could and so if you think about pushing that upper body and pushing your legs at the Same time, hopefully we accomplished that correctly Last but not least is obviously breathing embracing It's something that we have to practice year after year time after time rep after rep getting a little bit tighter every single rep Every single session you can find something to squeeze out But taking a big breath into our belly button our sides are low back Flexing as hard as we can almost pushing out into that belt in a 360 around our whole midsection Flexing our lats really hard So squeezing those shoulders down sometimes pulling the bar down helps a lot squeezing your lats Which can help control your spine and keep your midline rigid as possible Because if you have a floppy midline or breathing improperly not using a belt not flexing your lats not tight traps And you wobble your midline another opportunity again for the hips to rise up with my squat training right now My groove feels really really good today. You'll probably see Some footage of me kind of showing a couple ways that the hips fly up incorrectly. I hit some pause squats Something I've been doing once a week kind of beltless sometimes Sleeveless or I've been using ace bandages. We're getting an insane amount of questions about that They're basically just ace bandages or weightlifting bandages or wraps They they give a little bit of compression but not a ton of support or rebound Just because of the frequency I having my knees just feel a little achy and rubbing those things on feels really really good So hit some squats then cleans as normal squatting again two front squats a day right now After my first build-up of squats where I was just squatting three days a week a little bit higher volume now I broke it down. I'm doing five days a week a little bit lesser volume two front squats and three back squats One's kind of a more rep day beltless Sleeveless the other one can be sometimes with a belt and then a heavier day with a belt on Saturday So I'm going for another PR this weekend. Stay tuned. Be sure to give this thing a thumbs up Check out kaizen training calm get your squad up from leave your questions below Let me know and we'll cover in the next video. I appreciate you selling like I'm out