 What's happening guys Salah Mike back with another a fix your form a technique video today We are covering the squats trying to help you guys out if you want to get involved you can email ask M-i-k-k-e at gmail.com. Give me a front view side view three reps at 70% I'll see if I can help you guys out be sure to subscribe Turn on notifications so you guys can stick around and catch all the content my friends with this first Gentlemen getting a little bit on your toes my friends. So what I might suggest is Perhaps breaking at the knees a little bit earlier on the squat and pushing into those knees Also cleaning up your calves and your ankles a little bit Forcing those knees out the type of footwear may not be helping It's hard to tell they kind of look like just some trainers So a flatter shoe will allow you to feel the ground a little bit better with your entire foot Forcing your knee out will allow your hips to travel down more smoothly So then you're not tipping forward in the beginning and at the end on to your toes We want the general weight of our body and the barbell disperse throughout our entire foot Mostly on that midfoot But we want our whole foot on to the ground and forcing your knees out with a flatter shoe Will allow you to maintain that the entire time General mechanics are looking decent except for the fact that you're getting pitched forward so that maybe some ankle calf That needs cleaning up just Google some stretches or some mobility you can do on that guy But the flatter shoe and forcing those knees out. I think will be key to cleaning that guy up. Here we go Second squat. I don't love that walk out guys when we walk out. We want to get most efficient way To give us space from the racks or two to three steps end up in your squat form Looks actually pretty dang decent. We got a little bit overarching Extension of that low back. So what I'd like to see you do is breathe and brace a little bit harder People ask all the time Mike do a whole video on it I've done tons of videos on breathing or bracing This we want to do is breathe into our belly button our sides our obliques and our low back and almost crunched down We want a straight line a firm controlled midline You heard me firm and controlled from our hips to our shoulders and that'll allow us to push into the ground Keeping that midline stiff pushing and transferring the strength and the power Into the barbell. So you're a little overarching with lighter weights. It won't be an issue under heavier weights It will be a major issue and it can cause injury over time You can see a little bobble there in the hole. So something like a pause squat may also help you I believe this is the same a gentleman so pause squats may help you control that hole a little bit better and time your rebound and bracing that midsection Will help in the long run. I don't like the hands waving hello and goodbye in between the rep We should be squeezing that bar as tight as we can and pulling it down into our back We're squeezing our lats Which is the last piece to control that midsection just like in the deadlift just like in the bench if we breathe embrace correctly if we Pull the bar into us differently, but still using our lats and both the squat bench at deadlift We'll really control and have a stiff midline controlled midline will help So grab that bar tight. We say white knuckles and all three lifts Pulling that bar in the squat especially with your bar position pulling those elbows down and together will flex your lats flexing that midline But overall overall looks pretty dang solid my friend may want to control That eccentric just a little bit again because of that bobble so a tempo squat a pause squat Good accessories for you to build that pattern over time and work on that breathing embracing my friends That will be the key to everyone's safety everyone's longevity and everyone's gains in all lifts overhead clean and jerk snatch Squat bench. I don't care what it is. The more you can breathe embrace the better. You'll be This guy looks like he's losing a little control that first rep of that second rep looks a little bit better Third rep a little bit off as well. We'll try to see that bar position. What may help you Guys try to get the video landscape if you're sending it in And in as high quality as you can I think a lower bar position for you will help a lot with that pitching forward the lower bodies moving pretty good But so what's happening is your hips are shooting up a little bit early, and then you're getting pitched for it It could be the heels a lower heel or a flat shoe may do you a benefit as well A weightlifting shoe does allow some people to hit depth you even a little hair high So have some patience on the way down control that eccentric. We want to be quick, but don't hurry my friend So we talk about it a lot You do want to be Explosive and you do want to move quickly on the eccentric of the squat and the bench But not if it's pushing you out of position You want to be as fast and as explosive and as powerful as you can while maintaining a good position this Angle should tell us a little bit more of what's going on But the heel may just be a little too high a little smaller heel or even a flat shoe Doing some pause squats getting used to the depth It looks like you're hitting that depth and trying to rush your way up and that's where you're losing control into the hole Which is quite common. I talk about pace in the squat How you control your way down explode your way up and what pace you go up and down is key to a big squat From this angle looks pretty dang solid actually, but I think overall what we need is a hair more depth So I have some patience on the way down control on the way down And we also a lower bar position for you my friend may do better So if you can squeeze your back a little bit tighter and move that bar down Two to three inches will be in a better position there White knuckles again squeezing that bar as tight as you can pulling it down into your back I'm not sure if this camera is right on but it looks like your right foot is turned out a little bit more than left We want to be as symmetrical as possible Over time, you know baseball players golfers things of that nature get a repetition injuries because they're just throwing and throwing and throwing Tommy John, etc. Different tendon issues elbows issue shoulder issues the same can happen for power lifting Except now we're adding heavy loads So you want to really be sure to control your form and technique as well as be as symmetrical as possible Or you may over time get something a little jacked up in that right hip or even possible in the left hip because you're over compensating Look at solid so far Not bad. We got a long femur gentleman It looks like just a little bit awkward for you to squat by that overall looks pretty dang good Breathings pretty solid for you my friend. I also might recommend a flat shoe I know weightlifting shoes. They look cool. They're the accessory everyone squats 315 And they want to grab themselves some fancy weightlifting shoes But many a power lifter squatted big weight in a flat shoe and I think many people Can be overall better Movement patterns are better squatters with a flatter shoe. So Everything so far looks pretty dang decent but I just think that it with a wider a slightly wider stance getting your heels out a bit more and perhaps A flat shoe you can really force those knees out And it'll make you a little bit more efficient overall. It's pretty solid You're doing the best you can with these leverages pushing your hips back may help as well Knees going forward traveling towards your toes or going forward is not bad by any means Looks a little better from this angle A slightly Yeah, it looks pretty good man tight back tight middle everything looks pretty solid But pushing back with your hips may help you a little bit Get that posterior action a little bit and a little bit for less forward knee travel for this individual Many people some forward knee travel Is not going to injure you. It's not going to be harmful. It's a great way to build quads It's a great general way to squat But for each individual we'll kind of have to find how much our hips have to go back knees forward or knees out Depending on mobility and how you're built in this gentleman. I do think Kicking your heels out just a hair Maybe trying a flat shoe. Just give it a go And pushing your hips, excuse me back Just a little bit may help you long term Setting it up for the perfect camera angle to get the instagram likes because that's what brings in The paychecks in 2018. That's what I hear from all the gurus a lot of likes A lot of zeros in my bank account. Here we go. Nice long setup Again, we're kind of in a higher bar position bar position and Lower body and how it moves hip dominant or quad dominant aren't always The same so people talk about high bar low bar I do think that most people with the lower bar position will end up squatting more weight in the long run But depending on how you're built a higher bar position may be okay Overall looks pretty dang decent. What we're having is I did a video on a while ago When we talk about breaking at the hips, we still want that midline in a straight stiff Line so we want from our hips to shoulders to be straight you're over arched here And then you over arch a little bit more and cock your hips back the stripper booty before going down When we say hips back you see how there's even more over arch Um Force those knees out and you want to your entire body angle will end up Shifting slightly to push your hips back a hip hinge is something that everyone was master For not only sports but lifting the hip hinge is what people are lacking in the deadlift and the stiff leg They're dropping their chest forward or they're bending and hinging on their low back We want to hip hinge so breathing embracing flexing those lats Forcing your entire hips back not just cocking your butt back Like the twerk. We're not trying to twerk here. We're trying to load the posterior chain By getting a slight angle Again, I think a lower bar position for you. My friend may help breathing embracing not shifting your hips back but hinging your hips back You can see that belt line if he was wearing a belt or your belly button starts to face the ground and that's because that hip Um Forcing your knees out a little bit more may help as well Again knees going forward is not an issue But opening up at the hips or the taint as the great ed cone said Which actually does make sense opening up at the hip region rather than just the knee again knees out Screwing into the ground all those are cues But what we're really trying to do is open up at the hips So if you have chub rub try to think about spreading that chub rub and letting some air flow up the skirt region Not only for your sake Of your squat, but also general stench in that region may not be great So open it up the hips Forcing those knees out breathe embrace a little bit harder and teach yourself how to hip hinge. There's many ways to do it There's many videos. I have one about pushing your hips back I talked about it a lot in the last deadlift video from last week Again, we're dropping these type of technique videos every sunday every saturdays some type of form Or informational video tuesday thursday travel vlogs gym vlogs General entertainment information coming your way guys. I appreciate all the support through all this be sure to subscribe Turn on the notifications. Share this around with your friends. I do appreciate you. I do appreciate the support Salam Mike. I'm out of here