 Ladies and gentlemen a silent Michael welcome back to another fixture form where I'll take your videos Squat bench deadlift overhead whatever you got and I try to help you guys out become a little bit stronger a little bit more Jacked if you want to get involved to send three reps 70% to ask my kke at gmail Come and we'll get to it as soon as we can my man's right here some conventional pulls We've talked about in the past a little bit of the hips It's all in the hips It's all in the hips the hips will find the proper place to pull as soon as there's tension in them So my man right here sets up a little bit low and then his hips rise before the barbell moves now That's not the most efficient It's not the worst case either But what is not optimal here is that you're gonna lock those knees out before you're locking out your hips and under Maximal weights that weight will pull you forward if you have Totally locked knees and your hips are too high it will obviously have too much body weight in front of the barbell and end up Down so what I need is those hips a little bit higher and weight more behind the barbell shoulders directly over the barbell hips a little bit Higher moving on to the next conventional pulls. What kind of gym you in right here? My man. What is this mural on the world? Check check Republic. Maybe I'm around Croatia Croatia. I think it's Croatia. Don't don't don't don't don't quote me there Clean looks like we got some sumo pulls. It looks really clean My man here's got a little bit longer torso, which overall is gonna make this sumo All dead lifting a little bit more difficult and just look different the goals are always the same right flat back Hips a little bit lower than shoulders really flex your midsection flex your lats flex those quads lock out hips and knees and nearly simultaneous But with a longer torso your hips are gonna have to be a little bit higher So what I try to do here my man is just get those shins a hair more vertical It'll actually might make your hips even higher than they are right now It might make it appear a hair like a stiff leg But that's gonna be the most optimal bar path and starting position for you this this angle right here will give us a little bit more of an idea, but If your shins are a little bit more forward in the consumer pull What's gonna happen is as you begin to pull you're gonna have to pull that barbell Kind of in a u-shape around your knees and obviously the most efficient Path in anything in life is a to be a straight line So if we can get those shins a hair more vertical We'll be able to keep that bar path vertical and hopefully over time Use a little bit more weight a little bit more reps a little bit more sets the progressive overload Will just be a little bit Mao day in and day out and that'll allow us to not only keep our back a little bit healthier but get stronger and Build some more muscle actually man from this angle looks really good Looks like though the angle on your toes Yes, the hips are just a hair lower than they probably can be so I'd keep those hips right about there Start falling backwards think about pushing your hips back not down towards the bar or the ground but back behind you almost like you're falling back into a chair allow that weight to hold you up and then that'll keep those shins a Little bit more vertical and the beautiful thing with with sumo and conventional Maybe I'm just not as good at the conventional Maybe a bigger more more efficient conventional puller can speak on it better than me even though I've maybe pulled 650 for two or three reps there and 650 for three is my best sumo so they're close together But once I lock everything in sumo and I'm really pumping I lock my middle I get a little lean back. I lock my lats. I'm squeezing the bar literally for me All I have to do is flex my quads stand up and it's literally feels that simple and that's that's years obviously of repetition repetition repetition Conventional for me always kind of felt like a dead lift even though it get as tight as I can I get the slack out my midsection So my my forms locked in bar past good. I'd still just have to pull you still have to kind of push into the ground pull With your back and lean back. There's just more kind of sensation in it for me More cues to do and also although although sumo some people say is a higher Technique lift than the conventional Which which in some cases if for sure is both of them take, you know years to perfect Maybe forever to perfect but years to really refine And once you get less cues in you And you start to just know the motor pattern of your body and your brain or moving as one You can hopefully just get to pull okay This angle is great. This angle tells me a lot which I couldn't see from the side So we want to get those knees over our midfoot and right here your knees are beyond your foot They're almost on your toes. So not only do we need a straighter shin? But if you're mobile enough my man, we need to move that stance out We need to take an advantage of those knees being able to kick way out there So I would move my heels out probably to maybe even three inches on each side and also possibly move those toes out About an itch that's gonna do multiple things. That's gonna allow us to cut down the range of motion It's gonna allow you to be a hair more upright in your particular case. It will allow us also allow you at Lockout or around your knees that hopefully your hands and the barbell will touch slightly less of your thigh That's one issue that a lot of people have with a mixed grip on the conventional or sorry mixed grip on the sumo pole Is that there's a lot of rub and sometimes your hand will be on the outside of your thigh at lockout But obviously they're in between your legs at the starting position and some of that kind of transition Near around the the the knees or lockout can cause some other Helicoptering we're kind of spinning around or even just dropped or mixed grip It obviously makes a little bit harder. Hey doggos you agree my dog will say Mike You know what you're talking about? Yep. Yep a woof woof so make sure to move that stance out My man lighten the load in practice for a while because it might hit some new muscles in a slightly different way it might You know not aggravate anything, but you'll be moving slightly different in any of these changes You need to give a couple of weeks any of these suggestions I give you guys give it three four five weeks with practice and maybe loads around 70 75 80% So you're not going maximal you can control the changes and they won't they won't result in immediate gains Muscular or feel better or or lift more weight not immediately, but long term you're allowed to lift a little bit more weight I promise you moving on to some squats my man's got a little bit higher bar position, which is absolutely fine Typically with the higher bar, you know knees are gonna move a little bit more forward We always got to keep that bar around our midfoot if it's straight over that midfoot again also with the squat We want a straight bar path That's gonna allow us to lift the most amount of weight and be the most efficient not only it would stay an injury free But again volume and lifting more most weight Can't really check depth on this view right here. We're going a slow mo I would one yell at my homeboy and don't touch my barbell us sir I can walk this thing out You only touch the barbell or my nice man pecs when I start to fold over and I'm about to die But until then you don't touch me. That's what I would tell him man in the gray But my man in the red sneaks in the darker gray. That's a really clean squat Dude really Queen squat now what I would you know just being being nitpicky See if you can move that grip in a little bit more squeeze that back a little bit more And then out of the hole really think about pushing your traps and leading with your back as well as Forcing those elbows under you. So every squat a lot of people, you know, if you're tight midsection and you're not pushing the bar I one of the common or best cues I found for me and many is to think about pushing and leading with your back Almost like a conventional pull push into that barbell elbows under just a little bit my man looks really good See now we have a little bit lower bar position. My man's got a little bit wider stance here So those knees are gonna travel a little bit less forward But overall he does a really good job pretty dang good job of control right there, dude What I would suggest for you my man is moving that stance in just a hair you can see out of the hole those knees are kind of caving in Yes, it could possibly be you need some external rotation and really grab the ground with your feet and force those Gloves to activate a little bit more to stabilize the hip or you could just try moving your stance in about two inches Oftentimes that will take care of itself. There's multiple reasons our knees may cave in on the squat You know, I think the most common for most people is just motor pattern. It's just practice It's gonna happen as you're beginning squatting The second most common is people dropping down on the eccentric on the decent Too fast and losing tension and then what happens is you have no stability in your hips If you drop too fast and then to put pressure into the ground to squat the barbell with your with your glutes Your low back of your quads your knee needs to be stabilized to transfer that power And so in order to transfer that power our knee wiggles around to try to find the stability within our hamstrings Our glutes and everything else trying to lock that knee in and so we're wasting time. We're wasting efficiency We're wasting energy and it's obviously not optimal if our knees are moving laterally When all we want to do is move like an elevator or a pump a piston straight up and down So those are the two most common and then the third is probably like my man right here where I think he has the strength I think he has the control but that stance might just be a little bit wide It might just be a little bit hard for your body how you're formed your morphology to push those knees out Beyond that midfoot this angle will be pretty good, too I'm still always so blown away by some of the gyms you guys train out all of them look pretty dope man I wish I had more gyms like this growing up. I was just at a regular commercial gym Trying to squat in deadlift like an idiot hex bar I know some of you out there feel me comment below if you feel me with the pains and gains of deadlifting with Some hex plates. I mean it's not the worst thing but yeah my man that looks really clean I think you lighten the load on this set You're showing about 275 this looks like maybe it's 295 what I would suggest for sure is even though It's really efficient at this load. You're probably closer to 70 80% on the other I would move that stance in and just give yourself a little bit more confidence with that knee if your stance is in The proper width you should just be able to that knee with with a little bit of training Your knees should just kind of stick in the right spot, but for anybody else having those knee issues again one addressing Your stance can help, you know, you want to be able to be Not at the outer edge of your mobility if your stance is so wide that you're forcing those knees out so hard And they barely get to your midfoot. It's probably not good. So move that stance in to control the descent We want to be quick, but not hurry We want to I think about grabbing the ground and pulling my butt towards my calves Pulling my butt towards my calves if you're doing that often you won't drop and then lose that tension because we want constant tension on The descent we want to be in control, right? We don't want to do a tempo or a time to waste energy Necessarily, but we want to be in control of the barbell throughout every lift throughout every set every rep ever and then if not that Then maybe maybe we need to you know strengthen our glutes or figure some other things out force those knees out some glute meed Warm up some things of that nature may help, but majority of the time just control that descent Practice perfect reps on every set every rep always guys appreciate you again as always new videos coming Tuesday Wednesday Thursday Saturday Sunday I'm gonna be vlog and we're heading on the road. We got some food vlogs. We got some lifting vlogs I appreciate everybody for the support be sure to subscribe turn on notifications selling Mike. I'm out of here I'll catch you guys in the next one later y'all