 What's happening guys welcome to a another rendition of fixture form I am silent Mike if you're new to the channel be sure to subscribe Smash the thumbs up turn on notifications so you're not missing a video and let's get after it This is the series where I take your form viewer subscribers of the family and try to help you guys out My man right here in the slow-mo. It looks pretty decent in the fast-mo. You're jerking on the bar So what I want you to do is slow it down a little bit Use the bar to gain tension in your back and hamstrings before pulling a Simple analogy is you're kind of going zero to a hundred real quick It's my boy Jersey Drake says where you can see there's slack in your arms and then you're pulling and tugging on the bar What we need to do is get slight tension on that bar. We don't want to slam on the gas pedal We want to slowly accelerate so we want to get as much slack in our arms out So we want tension from our arms into the bar Easy way to do that is kind of pulling our chest up and pushing our hips backwards getting that teeter-totter falling back sensation Flexing your lats as much as you can and then pulling that bar into your shins number two Reason your hips are shooting up fast or too early is that bar is too far away from you You'll see a lot of people use some kind of guard or perhaps even Knees sleeves or something we need to get that bar onto our shins and then onto our quads through the entire pole I'm not sure if this is your buddy if we're at the same gym But we have very similar issues where you're going to zero to a hundred real quick one suggestion is slightly flatter shoes But then I recommend using the same cues I did with the other gentlemen You can see your erectors right there and they're getting overbuilt because you're hinging on your low back rather hinging on your hips Breathing embracing is something you'll have to practice over time how to breathe into your stomach sides low back and really brace Flexing your lats pulling that bar into you But right there is a great position to see that your chest is too far over the bar We want to push our hips backwards not necessarily down But backwards try to get more body weight behind the bar and then really flex our lats and pull that bar into our body Yes, it can make some bloody shins. Yes, it can cause a lot of cramps But overall that's what getting tight means everyone at every powerlifting meet every gym everywhere is always screaming get tight Get tight. Make sure you're tight big breath this and that but what does that mean in the deadlift? The two main things we're trying to do is keep a flat back And flex our lats the way to do that is the breathing embracing as I mentioned and then pulling that bar into our body I'm trying to bend that bar especially with conventional works very well Think about bending that bar around our shins literally pulling it into your legs the entire time My man right here looks like we've got some big weight. I like the garage gym setup He's got the nice wood floor for the treadmill. He's got all the specialty bars in the background This pole actually seems pretty dang solid. You guys can see on this guy this gentleman here He gets a little bit more tension into the barbell before he just pulls you can see right now He has a little bit of slack then he tightens up his back tightens up his arms flexes lats and then pulls Everything right here dude looks pretty dang solid The one thing I'd say is you might be able to get away with a slightly higher hit position and although it may Feel uncomfortable what happens is your knees are getting in the way of the barbell being a straight bar path And you're gonna have to get it's tipping you a little bit forward And it's also pushing the bar away just a hair overall. It's really really solid I like that tricep flair at the bottom of the pole highly suggested for likes views And subscriptions is to a flexor tricep in as many angles as you can Joking but not joking. Hopefully you guys say saw that Tosh point oh with that one guy with just the huge right tricep And he just flexes it on everything. He just does arms and motivational talks I was kind of sad and disappointed myself that I'd never seen him Before watching that touch point. Oh, so that I never came across him on youtuber Instagram Highly recommended touch point. Oh, I don't know why but it cracks me up Here's a slightly different angle and you can kind of see those knees getting just a little bit too much in front of The bar for how you're built So what I try to do is keep those shins a slightly more vertical and the way to do that is just a slightly Higher hit position and then falling back a bit Overall though, dude really really really solid form if I do say so myself looks like you get that Overunder with that tricep. I can't tell the grip people ask about grip all the time over under or mixed grip is the most common Second most common is probably the hook and then least common is the double over just because it will limit most people's grip You see at your knees there You still have so much body weight in front of the bar and over time under heavier and heavier loads That's just gonna get so difficult to lock out right there. Your chest is still so forward You have a little bit longer torso over time I might try to experiment with the sumo just based on how you're built. It may help but a higher hit position Hopefully will allow you to get more body weight behind that bar when the bar is at your knees Obviously even these load here But maximal loads if your body weight is too far in front of the bar or on top of the bar when you're at your knees The loads gonna win. It's gonna pull you back down happens often So weight falling back I've done many a video on it But kind of that teeter-totter action where I'm using that barbell basically to counterbalance my own weight holding me up And you're going to fall backwards pushing your hips not down, but back towards like that gray wall in this gentleman's case One it'll load your hamstrings and glutes getting some tension there and obviously a Stimulation to grow them then we've got so many angles. This dude's got beard angles Yeah, your knees are just coming too far forward So when people think about dropping their hips Which is a common cue in powerlifting or a deadlifts conventional especially people say drop your hips lower your hips people lower their hips And they'll curl their pelvis underneath them rounding their low back and jam their knees forward In some cases if you have really long arms and a tiny torso, this may not make a difference But in the majority of cases with the majority of the way most of us human beings Homo sapiens are built. It's gonna jack us up. Oh, you don't got the over under you got the hook grip I appreciate that. I just tried hook grip today with 315 and I wanted to cry So another thing with the hook grip not only do we want to bend that bar around our legs But we want to get those elbows pointing backwards causing some torque in the shoulders. I Feel like we've watched this guy deadlift 400 pounds at least 20 reps. He must be exhausted Overall really really really solid work as I said form is you know 85% there just a couple tweaks to really clean it up onto this next Gentleman looks like we got a university gym. I'm digging where you at. Is it Stanford? What's that s do we got a long torso? You can see right there. Just as he tried to set up dudes poor dudes not made a deadlift. Oh Is it Ohio State? Are we in the oh, are we in the Buckeyes? Dude overall really really good. So I suggest everyone uses flat shoes. It's just gonna be better for the majority of people Both squatting and deadlifting the less you have to balance on some kind of cushion the better off you're gonna be Overall man, it looks like your torso is insanely long. Maybe it's the angle But I think your torso is insanely long and so considering that Your pole is really freaking good. So some flatter shoes. You can see you flex your lats pretty good You try to brace you had a little curvature in the spine on the pole I wouldn't worry about it too much and then again after maybe two or three years of solid foundational pole and conventional For you my friend I may just experiment with the sumo if you have some mobility in your hips You might be able to get a little bit more upright and get a little bit better leverage with the sumo considering That poor torso yours is insanely long. You can see the cushion on your shoes is wobbling you around your toes are coming up Your toes are coming down. We want our entire foot in the squat and the deadlift To constantly have contact with the ground and be planted. I think about a flat foot I think about really flattening it out and grabbing the ground with my entire foot My toes the ball of my foot the side of my foot and the heel all planted hard into the ground and then pressing evenly into the ground Here's a slightly different angle if you guys do want to send it in and be a part of the series It's ask Mike M. I K. K. E at gmail.com. Give me 70% of your 100 max for three reps Preferably from the front and the side or the back and the side Ladies gentlemen any level of experience is welcome my man. It actually looks really good You see I was his hips have to start a little bit higher the shorter your arms the longer your legs and The longer your torso is the higher your hips position is going to look like at the starting of the conventional deadlift If you have a tiny torso long arms and short little stubby legs You'll be able to get your hips insanely low Just based on bar path and what's optimal for a straight flat back position the flat back position Will not only allow us to stay safe and have a nice long career in the gym lifting weights and getting stronger But it will also allow us to lift properly Activating the correct muscles and building the right muscles We want the hamstrings the glutes our erectors a little bit our back all the way up to our traps our lats But also allow us to lift the most amount of weight by allowing us to lock out if you have a curvature in your spine You got that round spine that snap your shit up spine throughout your entire lift especially at the starting position It's gonna be very difficult See how his shins are almost nearly vertical at the start that's gonna again depend on how you're built That's gonna be the slight factor. That's different conventional deadlifters rules sumo deadlifters rules. Everyone's gonna have to Follow some simple rules, but everyone's gonna look slightly different. We are this we are not the snowflakes You think you are you're not as special as you think or unique as your mama told you But there are gonna be slight differences person to person overall really really solid I saw he kicked off the sneakers decided to go with the flats and it looks a little better You can see his feet if you guys paid a close attention like my eagle eyes You can see that his feet are more well planted here not wobbling at the lockout or near his knees We're in the sneakers his toes coming up His legs were going in and out a little bit as he was trying to find balance on top of some cushioned shoes Like running training basketball shoes supposed to try to absorb some of that contact as you're running or jumping But when we're lifting we want to be as planted and as stiff Oh Stiff as we can and that's gonna be hopefully a flat shoe going shoeless I got a question a lot is going with no shoes in lifting okay I'd say going shoeless or barefoot socks or something in the gym is as okay as the obvious factors You know if you have no protection on your feet, there's heavy opposite obstacles around their steps There's metal. There's plates. There's bars. You can you can jack your stuff up pretty dang good And then obviously there's different rules at different gyms. The other thing I would Be a little bit weary of is just that even this gentleman right here You're lifting on wood sometimes platforms are often wood for weightlifting combination with powerlifting And socks obviously can be a little slippery and that causes some danger So I personally prefer to wear something flat. It makes me feel a little bit safer to see people doing that as well But it's your life man live your life how you want to on to the next gentleman got the Hulk green Outfit on ready to smash some frickin plates Set up looks so good right now. I have a feeling this guy's gonna be a pretty decent polar Let's see what we got Not bad at all not bad at all. So it looks like you have a hair ramping Again, what I see is everyone's trying to get their hips maybe a little too low And as this gentleman you try to get your hips too low You're pulling those hips underneath you and knees forward which isn't necessarily wrong But I think for the majority of people it's not optimal because then you end up pulling and yanking on the bar And if you're yanking on the bar Then you're gonna get pushed out of position come heavier loads You'll be able to get a certain amount there But if there's not if there's slack in your arms and your hips are low There's no tension your hamstrings and you crank on that bar Your hips are gonna shoot up and you're gonna end up missing weights that you should technically be making Plus again going back to that rant of what muscles we should be working We got to be building those hamstrings with the conventional deadlift not only to help our squat And to have proper motor pattern but again to lift the most amount of weight So the ramping basically what it is is once you get your knees some people will drive their knees forward again and Really pull that weight and kind of ramp it up their thigh and power lifting that is a red light that is a bad lift And this gentleman just in the slow-mo you can see it a hair It's just a bad habit to have again if you have tension in your hamstrings what we want to do is hinge at the hips Almost like a crane or something and that will prevent that ramping also getting your body weight falling back will help all these cues and factors will help from the chance of ramping or Any kind of illegal quote-unquote lift another thing I could see from this angle which is really really good Is you could move your grip in a little bit when I'm pulling conventional or when one pulls conventional What I try to do is limit the range of motion as much as we can So I try to get my arms as close to your legs as you can't if there's a gap in there You're gonna be lifting the weight further than necessary And then it's also gonna be a little bit harder to flex your back So I like to almost as I'm grabbing the bar literally touch my thighs and calves all the way down one because I have nice Thighs and calves and I like to touch myself Excuse me, but two you can be right on the outside of that bar It'll let you to flex your back and keep everything in line. So my friend. We want those hips slightly higher We want to fall back again. This is a very common theme We're seeing with the deadlift is just that we want to get more tension in the hamstrings more Get the slack out of our entire system from the barbell to our arms to our back to our hamstrings into the ground and Then begin to pull from there if you guys enjoy the video, please do me a favor. Give it a thumbs up share with your friends subscribe to this channel Head down chin up my friends appreciate you another video coming in a couple days