 What's happening guys silent mic with another a technique check if you're new to this series It's me critiquing helping you guys become better lifters if you want to get involved three reps at 70% Landscape widescreen email to ask mi kke at gmail.com If you also want to get involved be sure to subscribe thumbs up comment below if you guys are digging the series now Let's start my man's we got a deadlift form check for this whole video deadlift time Reps actually look pretty dang decent my man. You got a lot of neck movement So I try to focus in on keeping that more stagnant Keeping it in place fix your eyes on something off in the distance for your particular form I'd probably say stick to something just on the horizon The other thing is I would try to flex those lats a little bit more Squeeze them bars tight as you can try to cover your armpit with your shoulder It just looks like they're a little bit loose squeezing them as much as you can We'll keep your upper back tight also keep your midsection locked in and then you can just press with your legs Otherwise it looks very very solid. You may be able to experiment with a little bit wider stance It may help you keep the bar a little bit closer to your body as with this stance right here Your hands come into a lot of contact with your thigh again, not wrong, but The less friction of your hands on your thigh Perhaps it may be a little better off in the future So if you lock it in a little bit wider lock your lats in get your weight falling back and keep that shit that bar Right against your shins and your quads. It's hard to tell from this angle Typically typically if you guys send me a video from the front and the side we could better tell But as much as you can keep that bar into your body to better off now We've got some conventional action. Oh my my man is jacked rocking them 20s arms Gets in a pretty decent position here from the start I could tell We probably want to keep you hips a little bit higher one. You can see that belt position It's getting a little crooked and two from this position your hips shoot up anyways So what we want to do is perhaps try pulling up your belt just a bit in the front a little bit higher on your stomach You'll keep it flatter in the back breathe and brace into your stomach I want hips a little bit higher and then what we need you to do is get that body weight falling backwards So we want your hips moving further away from the bar towards this pillar back here on the left or towards this lady doing the push-ups What we want is your bum covering this lady's head right there You see how it's low and then it's going to shoot straight up What I'd rather have is those hips a little bit higher and have that lady Trying to do her plyometrics back there are calisthenics and your ass all up on her face So hips a little higher will flatten that back hips a little bit further back We'll get the tension in your hamstrings and glutes and allow you to Pull directly from the ground keeping that tension without your hips rising up and as the weights get heavier Again, you'll build the proper musculature in your hamstrings and glutes rather than putting a lot of that force in your lower back In quads again your lower back and quads will be used at all these movements We're basically using our entire body during the deadlift, but we just want to keep that tension a little bit better See right here your knees going forwards okay in the conventional deadlift It may happen depending on how you're built But what you don't want to do is at the start is you don't want to push your knees forward and drop your chest forward You'd rather push your hips back and then if you have knees have to go forward to get to the barbell That's fine. The other thing I suggest for 99% of you guys is to not do touch and go reps I know there's some decent arguments out there and there's some very big lifters that do do touch and go But for the majority of people I'd say make the lift more difficult in training than it is in Competition and obviously competition you're just doing a one rep max Dead stop from the ground and in training if you're doing touch and go especially with a bumper plate Even if you're under control you will get a little bit of rebound And in more time under tension Plus controlling the barbell both ways you see your heat your knees there on the way down That's because you're bending forward and not pushing your hips back If you push your hips back tension hamstrings and glutes You won't bump into your knees and that bar path will be able to be straight up and down And in a perfect world that that bar path may even come backwards in a slight slant towards your body And that's what I believe to be optimal both the conventional and even more so in the sumo the conventional typically more straight up And down but right there in that position you're too far in front of the bar with both your shoulders and your knees And all that loads in your low back loads on your low back again, ladies and gentlemen is not Optimal when we're talking deadlifts Hopefully you guys are enjoying this series. We're dropping it every Sunday Hopefully some type of gym vlog every Tuesday Thursday and Saturday. We're keeping it some kind of instructional some kind of technique We're moving back to the sumo world. I'm not a big fan of the mirror So I'm already gonna say that if you can force yourself to pull away from the mirror It's gonna just chew chew better body awareness spatial awareness And then the number two what I'm gonna say here is we want to move those hands in a little bit And some people may have an argument with this But what I believe to be optimal is always a straight line from your shoulder to the bar Even if you're not on the knurling even myself I'll have one finger a little bit on the smooth part both when I'm trying to hook grip if I'm using straps Or if I'm going mixed grip I like the twinkle the twinkle fingers right there give himself some good luck before he's setting up everything else Looks pretty solid besides I don't love that touch and go again And I don't love the kind of grip and rip that you're throwing down there If you're just diving down grabbing the bar and ripping up It doesn't give your body or your mind time to get tension into those hamstrings again And you can see on that first rep your hips shoot way up a lot of the load goes into your low back And we're not pulling with a popper musculature technique in all three lifts But especially in the deadlift you always hear about people snapping their shit up and getting injured It's important because it allows us to lift the most amount of weight It allows us to be more efficient and being more efficient again does lift us Allow us to lift the most amount of weight typically, but it allows to handle more volume in our training More volume more reps more intensity and allow you to lift more over a long period of time It'll allow you to lift more in the short period of time because it's more efficient and because you can handle more Technique it'll allow you to lift more weight in the long term as well as obviously it's going to build the most The proper amount of musculature. I've talked about it many times. You see that back give away if you have a ginormous Erectors, you're probably pulling incorrectly. We the erectors are not a mover in this move in this deadlift They're a stabilizer. They're stabilizing our hip to our shoulder The main movers should be in the sumo our quads hamstrings and glutes our lats again are a stabilizer So they build those muscles, but they shouldn't be overdrawn a Little over arched here in the beginning and then because you're trying to keep your back flat But the reason your back's not playing staying flat is because you're grabbing and ripping So I'd rather have you have a neutral chest here If you breathe in your stomach and almost crunch down a little bit Then we'll have a straight line from our shoulder to our glutes rather than you have this kind of arch here And then as soon as you rip it's going to go the opposite So you had that little arch you pull it and boom we're going concave to convex. We're going overextended to a flexed position and that's not Optimal again, so take your time to grab the bar. Let's face away from the mirror Once we grab the bar, let's get some tension into our hamstrings into our glutes Before pulling when we pull we're not it's kind of think about a really fast car if you floor it You're going to peel out and you're going to stay in the same place for a little while before you go Rather we just hit the gas a little bit and get it moving We're going to go zero to about 20 miles per hour while we're getting tension through our system And then we're going to floor it then we're going to go from 20 to 120 real quick Everything else looks pretty solid The touch and go is just getting you you can see the shock and the slow motion there It's just going to get you more and more out of position The more fatigue you get And the more reps you do you're kind of squatting the weight up with your low back again Here we're going back to conventional I like the mixture that we're dealing with here trying to help you guys Pretty dang decent. Oh, and then we're going speedy Gonzalez off this So it's not always about how fast or explosive you think you're moving when you're doing touch and go again You're going to be missing a couple inches off the ground there Right here you can see him bend his chest forward and knees forward just like our other conventional polar Rather than hips backwards pulling that bar into us using that bar It's kind of a teeter totter or a counterweight for our body See how much of his chest is in front of the bar and then his hips go straight down We don't want your hips down and chest forward. We want your hips backwards until your chest falls forward The shock again from the touch and goes so apparent in all these polars when they're uh here in the slow mo You see you can see your bicep bend back and forth Which is putting a lot of pressure on that bicep and one day god forbid I don't wish this upon anyone, but it can cause a bicep tear. It's happened time and time again So again straps hook grip or if you are going to go double over or excuse me mixed grip You must pay attention to what you're doing A little bit looser belt for a lot of these people can help as well. Then you can really tighten up Your midsection by breathing. We have the same issue here of the squatting and this one might be even worse We have a bent arm and a round back at the starting position, which is just oh so dangerous One cue that can help a lot of people is flexing that tricep Showing that horseshoe off to the world trying to show the camera How jacked you are on the triceps for this gentleman right here? Let's try to move your stance in a little bit narrower stance will allow us to push our hips back further You do have a long torso, but you also have some long arms So I think with the narrower stance you can see that position right there the knees go forward and hips go under We don't want that we want hips up and back towards that red plate or to that safety You want to fall backwards appreciate you guys thumbs up Like that bitch share subscribe. We'll be back with another one coming Tuesday