 Ladies and gentlemen, Salah Mike welcome back to another fix your form episode where I take your form and I give you guys free coaching Some critique if you want to get involved. We need three reps seventy percent Landscape sent to ask mi kke at gmail.com ask mi kke at gmail.com ladies and gentlemen, let's dig into it First like we got some squats coming up Focused making sure that hand placement is symmetrical and correct. I like it Shout out to relentless fitness in the background. I see you. I see you nice calm cool Collected warm-up. Let's see what my man's got shout out to the guy in the background doing absolutely nothing on that foam roller I'm sure your workout went great after that after appreciate if you'd hop on the assault bike Actually warm up and they get to your squats. All right Overall looks really really clean man looks really really clean one thing. I'd like to see once your form Feels pretty good consistent and confident which your form is pretty good I'd like to see it be a little bit more aggressive getting into the hole try to get some of that rebound some of that Elasticity some of that stretch effect from your muscles out of the hole And it'll allow you to be a little bit more explosive on the way up the control is absolutely perfect And there's nothing necessarily wrong with it But I think if you could be a little bit more aggressive over time Oblare which project if you could be a little bit more aggressive over time You'll be able to not only lift a little bit more weight, but train with a little bit more volume because you'll be able to handle Heavier loads with more reps at the same time stay in really really upright a nice high bar position We're not going to tell you to change it because your torso And femur length everything looks clean the bar staying over your midfoot looks like you're nice and tight Not sure where if you're using a belt or not, but that bit may be another good step for you as well As you progress into this power lifting or squatting thing Knee sleeves are also a great option. I don't think they're necessary I would definitely get a belt first, but I do think they're great tools To allow you to again train a little bit heavier And people would say well if you are only training a little bit heavier because of those things That's not really the case the case is they allow you mentally to feel a little bit safer Keep some warmth in your knees also a slight compression and same with the belt studies show that you are allowed to flex your midsection A little bit more your ab muscles are actually working harder with the belt when they have something to press against when breathing embracing properly Plus you're allowed to use more load which overloads the muscles, you know if you can do beltless Knee sleeveless, you know three by five at 300 pounds But then you could do 315 or 320 over time with these leaves in a belt your muscles are handling a heavier load And not only for strength, but hypertrophy. They'll help a little bit better This angle still I believe it's the same a gentleman's it looks really really good Now one thing you might be able to do is move that stance in just a hair It looks like you're really struggling to find stability in the knee and sometimes moving the stance in allows that to be a Little bit easier for you. But again, all I would suggest really Is to perhaps try a belt and then work on being a little bit more aggressive in to the hole Catching some of that rebound and banging back out. Let's see what we got next ladies and gentlemen Blair which again? Oh, we're going slow mo just kidding What I do like about being controlled, you know, I often say be quick But don't hurry which is a John wooden quote one of the greatest coaches across all sports of all time Is that you want to be fast enough for you? And maybe you know, this guy obviously is the first time I've seen him lift I've never talked to him. Maybe this is as fast as he's comfortable or can do under control in which case Maybe this is just how you're gonna have to squat But I do think once you gain control the proprioception the body awareness the technique the skill of Squatting and you're fairly efficient. No one's going to be fully efficient or perfect every set every rep ever But once you're pretty confident and built into the routine of it Then we can start on working on pacing which I often talk a lot about in the squat The pacing of the squat itself can help so much how fast you can go on the way down oftentimes is a representative of how fast you go on the way up and Overall how aggressive you can be can help you lift more weight and again, whether your goal is hypertrophy or power lifting The more weight you can lift you're going to be better off with both because the more volume you'll be able to handle And then if the more efficient you are not only with the pacing but your form itself the more frequency You'll be able to handle at heavier loads and those are as we should know by now class the most efficient way All right, excuse me not the most efficient but the most important factors the most prominent factors in both strength and muscles gained We saw this guy enough, let's see what we can get into we'll get into the next one good rewreck my man overall really really good squat Thanks for sending it in and building some content with me. Got a little conventional polls going on. Let's see what we got Overall, I'd say really really solid Positioning of the hips looks good back looks good. Even your lats look pretty flexed. You're moving that neck a little bit Which isn't too bad Try to keep it locked in on your very first rep I would just suggest trying to find a little bit of tightness before you yank on the ball right now You can even see is your elbows are a hair bent and then you just kind of go from zero to a hundred on that So what I would try to do without pulling your hips down is I would try to sit back a little bit more I could a little bit of body weight behind the barbell shoulders just a hair further back over your wrists And then from there there should be tension in your arms almost think about flexing your tricep There should be full tension in your arms and full tension in your hamstrings and then pull from there overall really really solid Back into the squats my man first couple things just that really pop out are the moving of your feet and moving of your hand We want to get as tight as we can through everything So we want our full foot in contact with the ground. We want to balance as well as we can We want to squeeze that barbell as tight as we can with both hands because if we do that We're more likely to squeeze our back the entire time and then next, you know, we're going to talk again about pacing Maybe you're trying to do pause squats. If that's the case, I guess that's fine But even still it's just inconsistent with the amount of pause you're doing in terms of time And you're losing tension in the pause, which is something we want to work on We we want to pause in the squat to make it more difficult so that we can get stronger and be better in our Competition style squat. We don't want to pause in the squat to lose tension and then pop back on We want to emulate our normal squat. So for you We really got to focus on getting tight both in our stomach back hands and really feel in the ground with our feet Number two for yourself is I would actually skip the pause squats for now You can come back to them later But those are more a variation of the of the of the competition lift or a variation of the main lift And what we want to do is get really good at the normal lift before we start to need or add in variation once you're Proficient in the squat and you've maybe plateaued the pause squat tempo squat pin squat these other exercises front squat High bar whatever it might be our good tools to allow you to train more often or train more volume or perhaps lift your competition Squat, but until you're efficient at the squat We don't need to force those in from this angle You can see your low back might be a little bit too curved So it would work on pulling that rib cage down making yourself nice and square in your midsection Again dealing with tightness and then I wouldn't do the competition squat and the pause squat in the same Set it might have just been tired and you might have just You know a little bit of mental lapse, but I really focus on that pacing again Controlling yourself on the way down hitting that hole and exploding on up You got a little bit of work to do a little bit of homework my friend, but I got faith I Got faith and you got a friend in me Buzz Lightyear Just take your time and get after it Okay, okay, okay We got a pretty good-looking squat right here if I do say so myself You can tell with a little bit more narrow stance there He doesn't have a lot of issues controlling his knee which was something I was mentioning before Sometimes people try to squat a little bit too wide for their mobility or frame and I feel like They're focusing too much on keeping those knees out Whereas they could just move their stance in and that knee will naturally track a little bit more of their foot They're midfoot and allow them to be a little bit stronger and not focus as much on that stability Stability is key. You can't really transfer force without it But if you're trying to squat beyond your leverages, it's gonna be very very difficult or lift in general Overall man, I'd say that squat was super clean again You might be a little bit more aggressive going into the hole, but your general form is really solid Same with my man right here can't really see your depth or your lower body, but it looks pretty good One thing I would say is I would try to slow down in between reps Even if you have a set of eight ten even twelve if your coach really hates you or you're trying to get mega jacked What we want to do is focus on each rep and being Similar if not the exact same as the one before and in which case I think of ten reps as Ten singles just really close together. So that real that first one was real clean. Take your time Rebrace another big breath and do the other You know, I think you see a lot of bodybuilders from the 90s and whatever and they're throwing around 315 405 Maybe before 95 with constant tension over and over I think that that just allows you to be a little bit sloppier when it comes to one rep maxes or even heavier loads and To the mental lapse of getting tight Isn't there so I would try to really focus on the singles Oh my single ladies. Oh my single ladies. Oh my single ladies. You guys are welcome my man here hips are a little low So sometimes, you know getting your back flat is one of the most difficult things in the deadlift And the easiest fix for a majority of people is to get those hips a little bit higher So that doesn't necessarily mean you have to be in front of the bar more What it means is flatten that back out get your hips about two inches higher shins a hair more vertical and then get your body weight falling backwards Oftentimes also what I found is people's belts are on too tight when your belts on too tight You can't actually breathe into it and brace Properly and that also can cause some backgrounding People think the belt is doing the work But the you have to do more work the belts just a tool there to help you breathe into it So make sure you can kind of fit a couple fingers in between your stomach and the belt before you breathe Then feel it out with your stomach sides and low back pushing into the belt Hips a hair higher and that'll be a really clean deadlift man overall really solid We just got to fix that hair of low back rounding one Potential injury down long term to you're not taking full advantage your hamstrings and glutes and a three under heavier loads 90 95 percent 100 percent or when you go for new PRs You're going to get around an inch or two above your knee and be too curled in the low back to lock that thing out We want to be able to have our low back flat so we can just push those hips through nice and easy Again, I've talked about it many a time. I'm not a huge fan of the touch-and-go Deadlift I think there's a very very few cases where you should actually train that way for the majority of people And I know some comments well strong man You could do touch-and-go and crossfit you can do touch-and-go and I just like doing touch-and-go because I like it Well, that's fine. You can do whatever you want by any means all my friends there in the comments, but Typically, I'd like to train a little bit harder than possible So even if you're doing strong man cross fitter or touch-and-go deadlift competition if you do dead stop You're just going to be that much more efficient and easier to do touch-and-go. So I would recommend Repeating again trying to get perfect singles although you're doing a set of five eight twelve whatever You're going to be doing five perfect singles or ten perfect singles and in no time You'll get into a better position over time You'll produce more force because you're coming from a dead stop and more force more actual strength more power Does equal more muscles and who doesn't want to be have more muscles and also lift more weight I mean, that's the goal here, right ladies and gentlemen and because of that touch-and-go your starting position is Inconsistent the barbell moving in is inconsistent even though this gentleman right here is pretty good at them generally speaking It's really hard to tell But what I would say my man is that first single is really the only one I could judge by overall It is really really good hip seeming a good place low back seems in a good place You are using straps which again depending on what you compete in or your goals may not be the best idea But considering that you get in a really good place I do think you can get a little bit tighter in your upper back and lats It looks like your arms are just kind of hanging so really try to pull that bar into you flexing your lats And get those elbows pointed backwards think about bending that bar around you Okay, Sumo time. I kind of like it. I kind of like it going beltless He's got the tank top on letting the triceps out. Let it in a breathe. They need oxygen too overall, man Sumo form looks really really good. I like the patience off the ground knees are in a good place right over the midfoot Not going too wide for your mobility back It's in a really good position head in a good position pulling the slack out and tension out of the body a One sumo form ladies and gentlemen, do your boy a favorite give it a thumbs up Let's see if we can get to 1k thumbs up subscribe try notifications. I'll catch you guys in the next one Tuesday Thursday Saturday Sunday Salam I'm out Appreciate you guys