 What's happening guys silent Mike checking in with a brand new series, which gives you the opportunity To be coached by me. We're going over some form checks. We're going over some technique We have a couple different lifters here with a couple different lifts So first off, I'd like to keep all the comments positive. We're all trying to learn And also for those that I am critiquing also be good at taking critique be coachable try to take it Positive and I'm going to pick you apart, but it's only because I want you to get better So checking out homies bench. It looks pretty dang solid actually a setups really really good Obviously your heels are off the ground so that depends on the Federation you want to compete in but otherwise It's fine. Make sure you're flexing those quads forcing those knees out get those glutes a little bit tighter Even on that lift off you could see your shoulders get popped out a little bit On the way down Everything looks fairly solid except for I'd like to see your elbows in front of the barbell a little bit more At the paused position while the weights on your chest So that means touch maybe a hair higher towards your neck or pull those elbows in and keep that tension on your back It's a very slight heave that we're saying and then number two would be a little bit straighter wrists It's okay for your wrist to be cocked back to a hair But I'll get that weight a little bit more in the palm of your hand In last tip I suggest is pressing really hard back towards that rack You're pressing a little bit in a straight line that can also happen because of the elbow position off the chest So take your time Focus in really press up and back towards that rack back over eye level Obviously a lift off during the whole entire thing can help can make it better moving on to some squats I like the shirt my man anyone that wants to snag some Reebok gear I always got my link to my store at Reebok all my favorite shit in the description below Squats are generally looking Very very good first thing that I noticed right away is that belt. I'm not a huge fan of the style of belt I don't think it gives you as much material to press and valve salva breathe into so a power lifting belt may help Number two would be to loosen that belt a little bit I can see it cinched in real tight the point of the belt is to yes Add some support, but you're actually not going to tighten the belt on your spine per se You know, it's actually not doing anything. It's about the pressure. You can create with your stomach breathing into Your diaphragm into your sides into your low back and pushing out into that belt that really Creates that intra-abdominal pressure to support your spine So you're really creating that pressure the belt is just a tool to allow you to breathe a little bit harder Number two would be is I would control that eccentric descent a little bit Although the weights are semi-light You can see that you're losing tension on the way down because as you try to rebound out of the hole You get pitched forward a little bit now that may be the heel shoe It's hard to tell but it also may be that you're losing tension on the way down So then when you try to press back into the bar hips shoot up because you're coming back under tension And then you finish the lift again because it is kind of light You'll be able to muscle through it just fine, but under heavier weights that will show even more so so what I recommend is a little bit Upgrade in the belt if finances allow which you got those fresh kicks on so I bet you can grab yourself a dope belt If not ask for Christmas Hanukkah birthday present Valentine's Day, whatever holiday you want to try to get some New belt really practice on a little bit looser belt pushing out into it And then take your time on the way down think about spreading the floor open your knees I like to think about opening my knees out and forward especially with your style of squat as I'm descending And then pulling myself into the ground although as though the bottom of my feet are magnets I'm pulling myself into the ground pulling my hips and my glutes and my hands into my ankles Keeping that tension and winding up and then exploding back out of that hole when you're training You'll probably move a little bit slower than when you're actually going to compete You can always speed things up, but you'd rather be under control and slow things down Moving on to some deadlifts. We got some straps action. I do like straps I know you guys probably see me use them a lot I think they're a good tool to kind of stay symmetrical and stay safe But if you have any kind of grip problems, I think they can mess you up And I also think that if you're a little bit newer of a lifter It can mess up some of the mechanics in your lifting because it is Different than an over-undergrip Overall, I'd say this deadlifts really really really solid one thing I'd probably say to experiment with is a more narrow stance That'll allow you to drop your hips just a hair probably Although the hip positions really really solid back positions really really solid But what I'm seeing is a little bit of space between your arms your legs and your body And if you move your legs in it will reduce the range of motion a little bit And what it'll allow you to do is continue to move your hands in and flex that back a little bit harder You know end of the game inches leverages all that you want to make it most optimal. So I'd experiment with a hip Just in from your hip with stance move that grip in right outside your legs Kind of like it is now but with the narrower stance And then what you want to do is get those elbows pointing behind you towards your hips That's really gonna cue you again to cover your armpit with your shoulders flex your lats Really really hard And everything else is looking really solid. I know you got those hex plates. They're bouncing you around a little bit There's a little bit of gap between your legs on each reset because those plates are bouncing around but Try to get your weight back Point those elbows backwards like you're bending the bar around your shins Pinkies together behind your back kind of deal. Hopefully that makes some sense bending that bar Twisting torquing those shoulders. I did not say torquing torquing those shoulders behind you Weight back and pull again experiment with a little closer stance with all these tips Something you guys should know in powerlifting that because a tweak is made because something may be off with your form or More optimal with your form that you're improving or working on doesn't mean it will automatically equal PRs More weight on the bar more reps and it won't won't I repeat won't Automatically feel more comfortable or better as you're adjusting to anything we're gonna have to break bad habits and any habit you have whether it's good bad the other is What's gonna feel more comfortable and probably strongest at the moment. So when I say Some of these coaching cues when I say I would experiment with this or try this you got to give it, you know a good 34 maybe even six weeks of practice with reps reps reps in the submaximal manner So you can build new good habits and then finally see, you know the purpose of good form and good technique is to Yes, lift the most weight, but that's coming about through different ways It's not just gonna allow you to lift more weight It's gonna allow you to stay healthier longer which in the long run you'll lift more weight It'll also allow you to lift more efficiently Better leverages the more efficient you can lift the more volume and training you can handle In a long term and a short term and the more volume you can handle the more efficient you are at the movement The stronger you'll be long term. So again, it doesn't mean these tweaks will automatically something will just click and you're gonna start crushing 50 pound PRs But if you make small tweaks over a long period of time due to small things that allow you to get better You will feel better. Maybe stay more injury-free Handle more volume and get stronger in the long run. Good dead lift of my man What do we got next? That's slow mode. Oh, look at those triceps popping up and down. I'll see you bro. I'll see you We got some squats beltless. I dig it. He tucked the shirt in just so I could see what the heck's going on. I like it Nice big breath Solid solid. So what I would suggest for you is You're breaking at the knees first, which is absolutely fine You know, there's a big argument about if you should break at the knees the hips or the knees and hips simultaneous what I would say for you Based on this squat is I would try to Work on focus or practice Breaking at the hips first just for this lifter in particular Because it looks like you run out of depth You start shoving those knees forward We also want to keep forcing those knees out and then to come back up Your hips are wiggling around to kind of find the place they want to go. So a Little bit forward lean on a squat is okay. We just want to maintain that degree of Tour so lean I did a video on that if you want to check a couple of videos back But basically what I'd like to see is you break at the hips keeping that Valsalva Bracing your core tight hips back and knees out simultaneous at the start of your squat and then continue to force those knees out force those knees forward Your knees are kind of shaped down and when your knees are shoving down Means your weight's probably on your toes and also means that it's going to be harder for you to hip depth You're basically your knees are running away from your hip and the definition of depth in almost every fat power lifting Federation or Instagram coach referee in the world is that your hip crease must reach the top of your knee And so if your knees going further down and away from you you're chasing away from it as you can see in that slow Mo so if you break at the hips first a little bit more vertical shin throughout your entire squat again This goes for this guy's exact form and build not everybody. I think you will be better off long term Everything else looks really solid back looks fairly tight a hair uneven, but I wouldn't worry about it too much I would keep focusing on squeezing that back Breathing into your glutes. Excuse me breathing into your stomach your sides your low back just above your glutes Squeeze your glutes at the start and then shifting your hips backwards getting a little bit torso lean going because your bar position How you're built knees out hips back at the start drive into that bar hard awesome job my friends I do appreciate you guys If you'd like to send in your video what I need from you guys is a widescreen Horizontal landscape video as high quality as you can I need a couple different angles if you can send in one lift just one lift squat bench deadlift overhead or something in particular Using about 70 to 75 percent of your one rep max and show me a couple triples Appreciate it guys thumbs up subscribe. We're out of here until next time