 Ladies and gentlemen a silent mic welcome back to another a fixture form rendition where I take your guys's form And I coach you up as best as I can fo free If you want to get involved we need three reps at 70% email to ask mikke at gmail.com we got some sumo deadlifts here in Virginia Tech shout out to Virginia Tech Overall my man looks really really solid What I'd like to see is if you can get those shins a little bit more vertical Your body weight slightly behind the barbell almost like you're falling back Because your starting position is pretty decent, but what you can see is right there by the knees The bar gets too far away from you We want to keep that barbell on our skin as much as we can it's gonna keep our weight falling back also proper bar path as well As is close to the bar. We keep it to our body the lighter and more efficient. We're gonna be My man with some conventionals. We got a couple issues to start with You can see those hips shoot up a little bit in the knees lock out before The hips what we want to do with the conventional And typically the sumo but not always is we want to have our knees And our hips lock out at the same time. So what we need to do Try to get some tension. We got to get those arms a little bit straighter not only to save that bicep But also we want to get that chest up a little bit more and body weight again behind the barbell What that's going to allow us to do is yes We're going to bend our knees and use our quads to get the weight off the ground But we need that tension in our hamstrings and glutes before we pull and pushing back almost falling back If you have a straight line here and you think about it Falling back or pushing your hips Towards the wall behind you We'll get that tension and that'll allow us To Properly lock out the hips and knees at the same time if there's tension our hamstrings If there's not tension in our hamstrings and we just push with our quads our hips will shoot up Body weight will go in front of the bar and we'll have an instance like that Also with your lock out and you stand tall and straight flexing your quads and glutes not lean back Get to work We got more conventional pulls overall pretty dang solid my man You have a good job of locking that low back in Before you pull the starting position. It seems like it's off a little bit But then you lock it in right at the last second I like to see is maybe have your head up just a hair I'd also like you to see flex those lats a little bit more And it's hard sensation to flex your lats, you know, you talk to an eight-year-old kid You say flex your bicep that kid could probably flex his bicep But you talk to most adults and they can't flex their lats So two different things that we're going to really pull that bar into us as hard as we can covering our armpit with our shoulder And three I'm going to torque that thing, especially with the conventional and get our elbows pointed behind us almost like a bench press Moving on to squats. We're getting a whole power lifting rendition in Overall, this looks like a pretty dang good squat if I do a say so myself You know a little bit of collapse of that knee What I'd like to see perhaps two different things is toes a hair straighter What I'd experiment with first is moving your heels outward Not your toes actually straighter, but straightening those toes By moving your heels outward continuing to push those knees forward And overall pretty solid you're pretty long femurred From your knee to your hip is pretty long So we're going to have to find ways to kind of work around that overall you're doing pretty dang decent with it You see those hips shoot up a little bit and you get a little bit forward coming out of the hole So some pause squats or even just breathing embracing a little bit harder with your lats and stomach And then driving your traps into the bar out of the hole will allow you to maintain that same position Once we find a position or a torso lean We want it to stay the same kind of like this gentleman throughout the whole thing The entire rep and often out of the hole if you get some stretch reflex or you lose tightness Those hips will move and you'll get shifted forward. That is not optimal Overall right now Even though we wanted sets of three of my man's getting his hypertrophy on trying to win that trophy getting the quads built Form is really solid, especially at the end there. It looks a little bit better What I'd like to see and I've spoken about this many a time I did a video just on touch and go deadlifts, but it transfers into you know Even though there's no such thing as a touch and go squat But kind of and no such thing or there is such thing as a touch and go bench I'd like even if you're doing a set of eight to think about it being eight individual reps In other words, just don't rush be quick, but don't rush be quick, but don't hurry You're rushing a little bit here So I'd like you to see you be a little bit more composed between each rep Making sure you're flexed and tight and making each rep really count As though you're doing a maximal single and that's whether you're a powerlifter or not Being explosive being powerful in each rep has shown to help build hypertrophy by flexing the muscles harder Recruiting more muscle fibers regardless of the weight That's kind of been a theory cat compensatory acceleration training for a long time and strength But more recently in science has proved to also help hypertrophy So there's kind of no reason why we shouldn't lift explosive as long as we're using the correct form And best way to do that Focusing in on the individual rep focusing in on being perfect. My man right here hitting some sumo's overall looks really really solid Now each coach may have a little slightly different opinion on this Depending on how wide you are and where the knurling is on the bar I personally would rather see a lifter and it works for me not all That if you have decent grip strength to have a perfect line from your shoulders to the bar Two one make the range of motion a little bit better And then often allow for less rub on the chub If you get less rub from your hands to your thighs on the sumo So right now you're a little bit wide and the the path that your hands have to go over your thighs is great And there's some separation there. We want that bar on your skin So I would move that grip in just a hair Even if one or two fingers is on the smooth as long as you can hold on to it looks like you're hooking I mean you might even be double overhanding you son of a b you tough son of a b So I'd either try double under or excuse me mix grip one under uh or hook grip It looks like it's slipping a bit And moving your grip in about an inch or two This is going to allow again shorter range of motion and also allow less rub Oh, maybe you are hooking because it looks like you're in pain my apologies for your pain rip to the thumbs But overall your form is pretty dang good You're getting a really good solid position on that starting you get that back really flat Shins is fairly vertical and your flexion your quads really really well. Um as much as you can Move that grip in while still doing everything else perfect And then as much as you can flex those lats and that's going to be the tip to everybody I say in every single video whether you think you're doing it good But whether you are doing it good or you're doing it poorly You can never focus too much on flexing your midline Stomach sides and low back into that belt flexing hard and flexing your lats You can just never over flex them in the squat or deadlift That's one of the main cues I try to teach myself where I think my technique is pretty solid Obviously, there's always things I'm trying to improve on nothing's ever perfect But the one cue I'm always telling myself when I'm getting underneath the barbell to squat Or I'm setting up on the deadlift is flex my lats and flex my stomach as hard as humanly possible To help that midline rigidity the transfer of power as well As staying safe keeping that spine safe Overall looks pretty good right here. You get a little shift in those knees One thing I like to see is a little bit maybe better contact with the ground Some people talk about torque Some people talk about three points of contact with your foot whatever it might be for you But have some real good contact with the ground and what you want to do is cause some Tension in those hips so you're forcing your knees out You can see your knees moving in and out. Another thing we do is just move that stance in It might be your arms getting in the way of your knees But you can see at that starting position to about six inches those knees are wobbling around And if anything is wobbling around if anything is not as stable as it could be We're not going to be as strong as we can be Stability is a big piece of Strength right if a bridge is super wobbly Obviously, there's some give to it because it is moving with the natural course of whatever ocean is carrying or the earth or Whatever cars are driving on it. There has to be maybe a hair bit of a give But if something is too wobbly, it's not going to be as strong another Great example of from the side what we want to do is always push our weight backwards getting our body weight Behind the bar if you look back about four videos. I have a video talking about deadlifting like a pro And getting your body weight behind the bar. So we're not squatting it up We're actually just pulling it up and keeping our hips back. We're moving on to some sumo here Kind of looks like a little stiff leg of a sumo Overall really solid. I wouldn't say there's anything wrong with this pull per se, but I think we can optimize it You can see your knees are just a bit in From your legs from your ankles and your foot What I'd like to see is that knee over your mid foot if the knee is over your mid foot You'll be able to flex that quad a little bit better. So move that stance in about an inch per side Really force those knees out get into position and then flex your quad my friend We're moving through this one. We're we're hitting about coach a half the world in one episode All right, my man. What we need you to do is slow Down, uh, both the way up and the way down I always like to see control on the way down to start And I think that's causing part of the bad habit of right there having zero tension And then just cranking on the bar and that entire load is going into your lumbar your low back What we need to do like everybody else again talking back to the video about deadlifting Like a pro where I give more of an example of myself. I explain it. Maybe a hair better What we want to do is right there you're initiating the pull with your knees What we want to do is hip hinge the difference between a squat And a deadlift is the hip hinge itself and the hip hinge is difficult to explain It's difficult to feel it's difficult to learn But we want to have the majority of the tension into our hamstrings So right now all your tension is in your lumbar your low back and in your quads So what we need is hips a little bit higher Chin down a bit and then get your body weight behind the barbell slow yourself down lower the load for now To then learn the proper patterns that in the future you can not only lift more weight But you can lift more weight efficiently handling more volume over time build Which will build more muscle and strength in the long run We need to get that weight out of your low back my friend Uh-oh, are we finishing with a keeper really really solid deadlift right there Really really solid deadlift you can see my man has full tension the back is super flat Most of his body weight is behind the barbell tension is in his hamstrings You can tell because everything is moving at one piece the knees the hips Everything's locking out and moving perfectly. That's a hip hinge opposed to the lift before is more of a squat I appreciate you guys smash the thumbs up be sure to subscribe dropping four videos a week solid mic. I'm out of here