 Ladies and gentlemen welcome back to another fixture form. I am silent Mike your hostest with the mostest This is where I take your forms I try to help you guys improve your lifts if you want to get involved We need three reps 70% high definition of filming a filmed horizontal scent to ask am I kke at Gmail.com and we will get you involved or start out with conventional deadless ladies and gentlemen grab your non-alcoholic beverages Sit back relax. Enjoy the ride. Take out a notepad and let's get learned my man Step number one for all deadlifts What we need to do is focus on keeping that barbell as close to our body as we can often you see people wear long socks Maybe even a knee sleeve on the shin. That's because this barbell is gonna beat up your shins a little bit That's the proper way to deadlift. It's gonna take pressure off your back It's gonna make the bar path more efficient and it's also going to allow you to lift more weight And you know what? No more weight means more gains So my friend move that stance in just a little bit right before you're getting started to pull I want you to pull your lats in and basically what you're going to try to do is pull that barbell as hard as you can Into your legs. There's a little bit of gap there and that again is just putting more load into your low back So what we're gonna do is pull that thing into our shins We're gonna drop our chin just a little bit your wrenching on your neck again neutral spine might be a little bit Overrated we don't have to have a perfectly neutral spine But we don't want our neck wrenched and our chin way up so that it affects the position of our back or our hips So tuck that chin a little bit. I'd say move that stance in a hair Really pull that barbell up into your legs and then watch those toesies bro because I've dropped a 25 pound plate from iHeight free fallen Like Tom Petty free Falling yeah, I'm free falling Straight on to my second toe and now my second toe is a similar shape to my thumb So look you can do what you want to do bro But I suggest wearing some sneakers while you're getting your gains and you guys are welcome You can give this a thumbs up for the Tom Petty rendition that I just put out there I mean look it's not a 10 out of 10, but it's definitely an 8.5 out of 10 and you're welcome More conventional pulls right here. Let's see what we got Overall looks really really good man looks like you might have a little bit of a soft shoe going I can't really tell but for all lifters. We want the flattest Stiffest shoe we can find that's going to allow us to transfer our power We're not going to be wiggling around, you know basketball shoes running shoes Everything of that nature is made to absorb some of the shock of running one lifting We don't want any stability issues. We want to be able to push our entire foot into the ground And that's another thing first tip for you my man Your toes raise a little bit and people say push through your heels or lean back That is true, but both in the the squat and the deadlift in particular We want our big toe our little toe and our heel planted firmly into the ground I often think about pressing the middle foot almost my arch into the ground and that allows me to keep my entire foot planted and stable Second thing is I would try to get your weight back a little bit You're a little bit in front of the bar, which isn't bad It just turns it into a hair of a stiff leg and you're jerking on a little bit So right before you set you set your lats well you set your back well and then you rush a little bit So set that back set that lats Lean back We want your shoulders over the bar directly over not in front. You can see where the barbell is and where your shoulders That's put an extra pressure into that mid and low back and not taking Accounting to our hammies and glutes. We want to take advantage of those So you're gonna lean back and then you're gonna begin to pull last but not least at the lockout there You have a little bit of soft knee action. You can see right there. You're not fully locked out So we always at the top we want to think about standing as tall as we can I think about someone pulling my head from a cord a cord from the top of my head if that makes some sense I'm gonna flex my quads and flex my glutes and chances are you'll lock out perfectly every single time a hundred percent of the time one percent of the time My man here more conventional poles looks like he's kind of doing a block pole He's got like a little inch there which can affect how you pull Overall looks pretty solid man. I can only see half of you. It's a beautiful half But I can only see half so try to try to get some good videos in here if you can squad The better the video from you the better the coaching from me But overall I'd say really good. It looks a little heavier than 70% those hips raise a hair Which isn't a big deal. Basically what we want to do is make things most efficient as we can right when you pull on it On a conventional deadlift your hips if they're too low They will raise until the most optimal leverage so that the bar will move they'll move on their own So what we're going to try to do is lifters to be the most efficient optimal lifters We can we want to find that position that our hips need to be in and that's going to depend on how You're built how long your torso is how long your thigh or femurs are and that's how long your arms are So for my man right here might as well just start with your hips a bit higher And the reason we do that is that we can find the tension better and be more efficient So yes, you know the the two inches our hips raise before the bar raise isn't Wasting that much energy or time or anything, but that means that there's probably not enough tension So if we find the perfect height the perfect position to start in both conventional and sumo Then that allows us to then focus on the other things like getting as tight as we can and hopefully after repetition after repetition We start thinking about the deadlift the squat the bench overhead press whatever you're doing like a free throw or Tiger Woods at the golf range Just hitting everything perfectly then when it becomes, you know, 85 90 95 100% of our max all we can do is focus on Pushing or pulling as hard as we can once we have our technique down and we have so many hours in the gym Focusing on that technique over and over and over then when it comes game time All we do is let our body do the work and our mind is just focusing on pushing and pulling as hard as we can We're moving into our first sumo pulls of the day and overall my man looks really really good. I'd like to see a front angle I don't know if we have that so knees are a hair forward Often what what happens with the sumo is everyone thinks about having the widest stance they can to cut down range of motion all this and range of motion is An issue it can help right if we if we have a shorter range of motion But if you start thinking about the squat, there's a lot of huge squatters with a moderate stance, right? So it's not always just the stance that's gonna and range of motion that's gonna allow us to lift more weight It's it's better to be optimal And so your knees being a little bit forward in your body being a little bit over the bar What I'd suggest is moving that stance in and what that allows most people to do is push out your knees a little bit further What we want is our shin pretty vertical and we want our knees directly over our midfoot at the bottom of the sumo At the starting position of the sumo and just telling by how you're built right here That's gonna allow you to be not a little even more upright And get that little wiggle off of the ground You're trying to find tension because you're a little off balance right there But if you move that stance in about an inch each side Maybe even to force those knees out and then I would also move that head up onto the horizon That's gonna allow you to stay a little bit more balanced and I think get the most optimal position I and I don't know how you're doing the concentration right there I'd be pissed if homeboys walking right in front of me while I'm trying to pull Jim etiquette ladies and gentlemen every sport has a little bit of the etiquette, you know in golf It's standing behind the the the the the person who's hitting it's being quiet. It's not talking, right? It's being nice to the grass. You got to fix your divots things like that and bowling It's similar thing if you're in a lane right next to somebody you don't bowl at the same time somebody doing it You wait off of the wood right and in lifting you don't walk Directly in front of someone mid squat or even mid-deadlift from this angle looks a little bit better But I still think because your femurs are kind of small your little thighs not small sorry bro Your quads are jacked don't let anyone tell you any different jacked quads But they're a little bit shorter even like myself and that's why everyone talks about Semi-sumo or whatever you want to call it, but it's actually just a sumo deadlift With a position that's that's made the way you're built So let's move that stance in take advantage of those smaller femurs. Sorry jacked quads and short femurs and Really keep forcing those knees out ma'am overall though Super super clean sumo if I do say so myself you're 90% there with a couple tweaks You're really gonna smash them big weights. I can tell the future. I can see it happening They don't know it's true. I was gonna go into a Disney song, but I forgot the rest of the lyrics I'm sorry. I do love Disney, but it's been a while. You know what I mean? Moving on ladies and gentlemen if you guys do enjoy this video Be sure to turn on subscriptions turn on notifications because we're dropping videos of logs lifting coaching Tuesday Wednesday Thursday Saturday Sunday check the description below I'm on twitch almost every single night if you guys want to come kick it Yes, it is a video game platform But I'm mostly there to hang out with you guys have a good time try to entertain y'all and chat with you guys So conventional poles this gym looks sick. I don't know where you're at little bro, but this place looks sick Pretty good pretty good. So similar to our second guy. You're a little just in front of the bar Well, that one looks a little bit better hips are a little bit lower there, but now you're jerking on a little bit So lock that back in lock those lats in then lean back We want full tension out of our back and our arms. We want a little bit of that weight So say you're pulling 275 right here. I don't know what you're pulling But we want 50 of those pounds in your hand before you begin to pull We want to think about not chopping you guys ever try to cut Frozen or too cold butter. We don't want to chop at that thing We want a nice smooth cut with a butter knife into warm butter That's how we want all our deadlifts to be right. So think about smooth cutting that thing We don't want to go gas it right anyone ever drove a really fast car if you've driven a really fast car And you just hit the gas you're just gonna peel out and go nowhere What we want is that running start we want to get to slowly put the gas on let our tires Let rubber touch the cement and then we're gonna gas it So what I want is that tension some heavy hands tension in the low back weight falling back heavy hands And then you're gonna hit the gas you're gonna get as tight as humanly possible then hit the gas That's it for this one ladies gentlemen. Hopefully you guys enjoyed it. I appreciate you all so so much Going on a couple trips coming up ahead into Boston heading to LA head into Texas a bunch of footage coming a bunch of logs Coming thanks again y'all catch you in the next video. Sala Mike. I'm out of here