[Music] okay brandon asked me a second ago what am i looking at on these sets you know up up into this point and even with the bar the first thing that i look at is the feet when i look at a squat i'm coaching from the ground up right todd over there will coach from the shoulder the bar down which is frustrating if i'm working with him but it gives two different perspectives where the answer is always going to be you know it always falls into the core right to me the defeat establish everything because the defeat's not right then the the the pick if you're using the monolith isn't gonna be right and the walk out it's not gonna be right if your feet are shifting around you know before you squat let's let's do the extreme and say it's moving like this and you're swatting down or you go to squat it's not just wasted energy but you could squat this way or you could squat this way or you could squat this way or you could squat this way even if it's just subtle it's not squatting where it needs to be right so if i'm look now when it's the bar a lot of things can happen with your feet right because there's no weight to force you down but you still should be able to squat feet rooted and down down and not have a move all that much until at the top here when it might come in just because of the force of trying to decelerate but as i'm going down and all the force is going into the ground and my body weight my feet shouldn't here here here here they shouldn't move if they're rooted grounded or whatever you want to call it okay so if it's doing this i don't i can't even do if it's moving around as you're squatting down that's the first thing right because that's going to compound itself as weight gets heavier the second thing that i'm looking at with you guys is i it's going to take me a while to remember names and numbers and stuff like that and but you all compete right there was one that didn't compete one that didn't compete right and your what what what's the training objective why why the squat you want to get it bigger for i'm gonna sign up and compete this first year so it's coming okay okay so a recreational power lifter right so all kind of the same thing the other thing i'm looking at is where your knee is in alignment with your foot right now with this there's no right nor wrong okay i just want to see what your right is currently now if it's geared i think there is more right and wrong gear that knee should be over the ankle and sitting way back kind of like what you saw with adam and that's just because he can fall and get more out of the gear the gear can help support what i'm looking for though is consistency so if you're squatting and your knee is midfoot has it been midfoot on every single set or has it been changing every single set right for the most part all of you have been in the same place if it's way over the toe i don't like that so there's extremes if it's way over the toe i don't like that i'm not saying that's not good for a [ __ ] squat and other things i'm saying for a high four squat that knee needs to be in the range of where the force is being driven push through you know what you get what i'm saying or let's say that the knee now is behind the heel that's the opposite extreme there as well now what i have found is if it's a multiply lifter i'm going to really really try to get them to be so your multiplier single ply multiply i'm going to really try to work him to have that knee stacked with a heel if it's a wrap so how many of you swap with wraps and meats so it's all sleeves yeah okay wraps i'm going to really really try to keep it mid foot because they're going to be able to get more out of the wrap if it's a sleeve then it can pretty much play anywhere in there but i'm okay if it's in line with toe over toe is gonna it's not necessarily bad if it's over toe but that means there's a lot of quad dominance going on in exchange of what right because the glutes hamstrings low back and hips should be part of the squat you see them so if we do you know what a [ __ ] squat is right yeah so if you do a full [ __ ] squat that's kind of taking all those out just all quiet i'm giving you extremes right so if you do that now if you start to come back more you start to pull in glutes hamstring posterior chain there's going to be a balance for everybody based upon their structure so i'm trying to find that balance okay so that's what i've been looking at now so i personally have not looked at anything above the waist yet which that's there can be all kinds of things that you're seeing right now that are [ __ ] up in each person i'm not even looking there yet we'll get there after looking at these other things as we work up a little bit more we're going to jump another quarter right now i'm thinking i'm going to take all of you to a box but i'm not going to commit to that yet until i see this next set the reason for that is there's some things i'm seeing out of the bottom that i'd like to correct those things are easier to correct on a box because i'll illustrate getting a squat stance real quick sit into the bottom of your squat stay there now if i just had him sit there and then said okay here what i want you to do is to do this and then push this a little bit more and come here with the weight on his back that's a little [ __ ] nerve-wracking to do yeah not only that but it's gonna your legs are gonna start burning within what two three seconds i'm on a box now you see what i'm saying i can make those corrections and then say up and then come up so the box is a teaching tool that's what i'm using it for here when we talk about programming later we can talk about it as a programming tool with a static to the dynamic and all the other stuff i can't take somebody on a box though until i see where their knee and heel position is because a lot of times people will get to a buck so you normally squat here right and then somebody sticks a box now you start doing this so if i started you on the box and you started doing this and i start working with this then we pull the box out then you're the person saying holy [ __ ] i don't get anything out of box squats they're worthless they're too different you see what i'm saying they're two different squads that's why we got to figure out what you've seen so you see where this is kind of going now i also can't tell you this beforehand because then you mentally [ __ ] me all up because then you start thinking about it too much you you know when i'm going um so let's go another plate so you kind of know where i'm going here yeah take it okay yeah and the other thing hold on a second the other thing i probably need to stress again and again there's a lot of goals that i told you guys that we're looking for here my number one goal obviously is your health right and so if it gets too hot you need to sit down you need a break you need to say something right i got water bottles over there to spray your face if it starts to get too hot trust me if you spray your eyes spray your hands you know take your socks and let you that is going to cool you off way more than spraying the back of your neck okay that's the extreme that's not i'm not that worried about that because i can spray you in the face i'm more worried about if something feels weird your knee feels weird your shoulder feel weird something feels weird let it your back feels weird let us know because we can't feel what you feel right so i'm relying on you for that the rest i can take over from there but from that i have to know even if it's the slightest thing if you tell me it's the slightest thing that doesn't mean i'm going to say you're going to stop and we're not going to keep working up we're going to talk about it because it may be something you deal with all the time i just want to know where it is because it could be transferred from something else that needs to be changed maybe it's a head position which is creating something in the hip right or something in the knee and it's just changing that head but those are the things that we need to know those are the things that sam kind of excels at with that too so we that's we can help with that okay all right let's go so what kind of gear do you use i have an lep water and then predator breeze west reefs okay so it's it's full multiply okay okay all right as we start working off i may have you start turning your toes out a little bit okay i mean it's okay to be here but that drive that i'm gonna try to have you get that way you're gonna be losing a little bit of it especially with the suit because with the suit you really want to you want to almost squat like this you know especially with the way the suits are now it's not how they were 10 years ago where it was all back here now it's like a straight up and down thing if you're like this you see how it's really hard for you to get that straight up and down tank okay um i made do you have your briefs with you i don't know okay i may have what what size predators do you wear oh [ __ ] or how much you weigh 240 okay i might be able to find some briefs see how he's shifting a lot of the weight to his toe right so that can be shoe and it could be just him but that's kind of one of the reasons why i'm thinking let's get to a box so i can play around with it because i started getting him to sit back and he falls over he's not letting it settle either yeah well none of them are doing that either that can be the weight though yeah hmm on your next one think about rooting your feet a little bit i think you know how to do it and it's just the warm-up stuff but i want to see what you do when you you know act like it's a heavier weight because i have a hard time believing that's a problem for you you know what i'm saying what's that i'm thinking it was more just the weight being really light well everybody does the same thing they're trying to get so tight here they don't realize that you need to still on that rack down there you can hook those things up well yeah i'll show you think about it a little bit more i got the clamps and [ __ ] on the red rack okay okay that's better yeah you're a coach right yeah still moving a little bit more so we're going to work on it that's why we're here man you're shifting forward [Music] yeah take it again for a single and every one of you guys think about not letting your feet move right try to try to put your feet rock and just there a couple things to try to do spread your toes grab the floor okay that would be one option right if sam says no then try to push your feet this way out try to spread the floor all right if sam says no then try to counterclockwise spread the floor right you see how there's all these cueings you've probably read before they all do the same damn thing right so you just need to find which one locks you in more than the other one okay i'm going to help him i think unless how far are you away from this if you were to go on your toes with that oh [ __ ] you're far away yeah okay let's go [Music] i think this will work well this will definitely work but i think because that's got the straps or the the loops where's that can will you be able to reach this or one more down let's go one more one more down all right there's nothing that's gonna rack in the nuts right i'm gonna get a water bottle keep working it take those off i'm gonna get a bigger pair take those down i'm gonna get you a pair that's broke in right out of the fridge yeah yeah excited for this one i'm excited for this one you got that happy feet thing going all right put them on like that let it settle don't squat yet imagine putting your feet into sand just kind of have no doubt you could have got those on but it ain't worth the fight because i don't want to have to take it that heavy either yeah those are going to go yeah you should be able to get you know you're good you're good now you're good you're good how'd that feel i know you have a tendency of unwrapping and there's [ __ ] dive bombing how did it feel to kind of just chill out for a second feel the my feet set a ground better yeah you weren't you weren't dancing you weren't rocking that was much better much better think about you've been to the beach right you've been to the beach right yeah now you can sink your feet without moving your feet feet wait me one more nope come back out come back up sink them in drive them straight down don't let them move batter good racket just a conscientious thing first one you just rushed you just dropped and then you actually actively got those feet involved what did you see in the difference of how you knew because this just you're wiggling it's moved as that weight gets heavier and heavier that little wiggle got you yeah i'm confused with those shoes because usually with those nikes that have that air thing in their back it's for compression it's supposed to be a wedge right yeah is it wedged or yeah there's a wedge in it okay okay so that's just for looks then oh yeah okay okay okay okay because if i don't have these i can't my mobility in my ankles okay you know what i'm talking about yeah a lot of their running shoes and their training shoes have that weighted so yeah okay okay okay we're gonna have to take him on the box he's gonna have to go on a box for sure um i'm pretty sure they're all gonna have to go on a box yeah um um no we'll go this again go to the skin just want you to do a single this time [Music] get your squat set and then just stop but kind of just settle for a minute actually shift your weight a little back on your heels now squat okay keep that weight shifted back on the heels i said just one but i lied okay keep that weight back there yeah okay rock it okay we're going to go on a box for everybody it's going to be too hard to fix this with a free squat okay open his hip flexors up sam's going to show you open your hip flexors up a little bit uh all right what cory was saying is when i had him shift back just a little bit you know because a lot of you guys are doing this so what's your time to go back on his heels right cues become a little deceiving all right that's why i hate when these things get filmed right because i'll tell somebody to go back on their heels and everybody's gonna think i need to squat on my heels and they'll start sticking two and a half pound plates under their toes that's not what i'm trying to get him to do i'm trying to squat flat foot but if all the weight's here i'm gonna tell him to go here you see what i'm saying that's so much easier than saying do this do this and all this other kind of [ __ ] but when he said that when he tried to come back here you know and to hold it his hips felt a lot of tension with this weight the hip shouldn't feel a lot of tension right it's only with 200 pounds or something like that so a third of what he can squat right about his hips are tight right so i'm told to go there and open his hips right simple stretch there's a lot of different ways to do that yeah i don't know how he's having them do it here um typically i want you to think about you know knee reach let's say this was tight how would you stretch it out and let me know where you feel this no you don't do that but do what you just did again right but what's that going to do if you yeah yeah so let's just walk through this do that again oh deal 100 of them where would you get pumped up that's extreme so go down go down into a split squat without the box yeah so in this just reach big breath now find that stretch in your hip there right so that's the easiest way the fat man way is to do it on a bench hold on like the washed up meat head way five to eight big breath oh no just switch [ __ ] 22 hours man that's crazy am i not accomplishing the same thing but i don't get i don't have to put my [ __ ] fat ass on the floor you figure this [ __ ] out when you're broken delta [ __ ] me up last week i'm saving that one okay i'm gonna put you guys all in the box so i'm looking at to see is who is the shortest from knee to heel so it's not so much height yeah you guys are actually kind of close that's ridiculous um let's see where let's see where he's gonna be good and there's a reason why i like the really wide bigger boxes and we can shift to a sit on this real quick like you're doing about any [ __ ] secret just face me face me that's gonna be too long okay pop up um i i just want parallel and when i say parallel i'm talking hip joint to knee right so basically right right there to knee so it's going to look a couple inches high but what we're going to do we're going to go back to the other side and i'm going to add a little bit of rotation we'll do it all right so there's there that's that's a decent place to be let me actually take them as we go through here now um everybody go ahead and sit on that real quick the same thing so i have to see what type of adjustments we need to make as you see that's way low so that's probably going to be good so just do wraps do about again five to eight reps so we'll just yep both hands on the outside of that leg trying to rotate right through trying to bring that arm straight behind you rock you next yeah come over here while you're waiting here rounding that upper back big deep breaths all right really push it yep so just push that away get tall here push even more oh you can round more than that round other way other way yeah see you're pushing it away big deep breath in here you feel all that good i think pushing it away actively pushing good big breath there you go it's actually moving now that's good so again don't hold it we're looking to just fill it up think of balloon balloon fill fill phil big air i want to feel no just chill out for a minute okay big air twist get this smash my fingers go look at the yellow collar up this has to stay tight again go up good okay right okay okay okay what's that picture this is not tight at the front it's not trying to start go ahead and get up take your belt off for a minute and lay on your back on the floor real quick yeah go ahead and load whatever you guys want on here i'm going to fix this just laying your back real quick you get in your squat stance yeah okay right here okay suck your air in no no i want you to breathe in more suck it in so no no i want you to suck in before you can yes pull weigh in weigh in weigh in okay okay oh right okay second now when it's sucked in there flex against my fingers no no suck in and in flex okay see how your flex in there yeah okay now now let's bring it up up up up up up now remember that nope relax relax relax suck in again remember how you flexed flex okay okay bring it up out out out out here there see see the difference all right there we go feet twist stop [Laughter] okay sit down and stop stop right here right here there straight up that's what i want okay rocket yep got his hands in okay okay yes much yeah much better got no [ __ ] because you're now holding the bar i watch the far path again okay this time with your air i want you to try to push your belt into your head flicks the hip flexor as you sit down so big air drive that belt into your hip flexor go stop belt into hip flexor there good air again down go up there you go okay and up up up up up up up how is that a little better okay so now what we're trying to do instead of taking the force this way we're trying to go this way so it's not the belt right i'm just trying to use the belt to cue you to be able to think of pushing it that way because there's no way you can push your belt into your hip flexor you know unless you're fat like me then you could put you know right in there you know pop out of there but that's what we want from that and that's why you felt that we'll find a standard belt and give that a dryer i don't think it's going to matter you can go back to your regular belt because it's just one out yes yes yes hold on hold on okay come back out this way there there okay all right you're good look at the collar [Music] okay stop stop here get that head back there good tight go try to bust this velcro i want to hear the velcro go go you got to lead with your head lead with your head all right double chin there go stop lead with your head lead with your head go good i want you do that again like lock this in lock it in down lead with the head go good there you go see how that was yeah the third was better than the second right because you kept the head locked in the whole time the other one's still moving around a little bit right for you because you're not an explosive lifter that's just a little off if the place held with you yeah right so now you're starting to see hey if i keep it all together it's not as hard right yeah okay okay set twist knees try to pull your sternum up a little bit right there now break your belt break your belt there stop up ah i don't want you do a good morning you got to keep that head in position you all right everything's head position with you everything else seems pretty locked in um here pushing down here when you have it use it right so you're not really using it as well as you possibly could so when you're at the bottom here see i'm taking them i'm taking this and i'm trying to plant it right right so here's my starting position where i'm driving my fat out you know my fat ass and then the hip flexors you got to use it right you're not doing that right you're you're just kind of like leaving it out of the mix which it's like let's say it's this big balloon that's a shitty [ __ ] airbag that's the air something that's got you know bloom pops right but down in here and then tight bam it just blows that all up so that's what we need but the problem some of it is i don't think you're able to get as much air as you need forget nose mouth because you're like this the whole time so i like i said earlier i don't mind if you're doing this this this this but at some point it's got to come here right forget about head position cervical position and all that you need air right so try to get a lot of air like this you you can't you see what i'm saying you just can't so at some point you got to bring your head up just to breathe the air in okay so a head position for you is everything okay good okay remember what i said about the belly in your head get that air good oh that head head okay keep it locked the whole time this time look at that yellow collar stay on the collar stay on the collar stay on the collar there better okay good yeah he's getting anywhere away but a couple things are going on he's getting way more air he's getting way more position better position but you also saw it looked weaker right because he's been compensating away from that right so now that's the muscular weakness we were talking about this is one of those cases where the squat may go down a little bit before it goes back up right because he wants to default to the erectors you know the opposite of what i [ __ ] up paulie your name steve i do this man i will have it here before the end of the day and i apologize i'm not going to blame it on dyslexia even though i just did right but it's the opposite of what he's doing so we got to build that up to allow that transfer of power to be a little bit better there's still some technical things we can reinforce which we will and we're going to go up again just to make sure what i'm seeing is actually what i'm seeing but i'm i'm pretty sure it's what it is so what happens is he's going into that tough part and he found a way to get around it okay but that way to get around it sometimes isn't the best path to get here it'll get you here but everybody understand what i'm saying okay oddly enough it's the same situation right but completely two different areas except with his we're not gonna it actually it's yes it's the same it's the same thing just we build it up right okay anyhow next one let's go easy there you go good step tight tight twist find the yellow collar focus eyes there tight go head up drive there good and yep good job good job how much is that anyhow okay yeah for you your box squat's probably going to pretty much mirror what your free squat's going to be because your weight your sticking point is up up top after you leave the box right so you kind of have the option to train with both okay um we can talk about that later though but you're driving through it right that's what i thought that's what i wanted to see because you can drive through that that supports what i was talking about earlier let's just strengthen that weak point and just keep building the [ __ ] out of your style instead of changing the style okay because it's [ __ ] working right that's where we're at now by the way so how do you guys work up because i want to find those physical we already found the technical things right so i'm going to find the physical things and that's where we're at now okay all right let's not spotter spotter yeah get this side we're good at him adam watch this and see if i'm missing something remember your feet torso torso pause and up up good did his knees kick in like i think they did yeah okay okay i'm from behind so you think the toes out more or what is it i would pose out try about another 5-10 degrees and then on the way down on your descent you've got to externally rotate yeah you're not loading at all okay yep so a little bit more on the toes i'm gonna make your [ __ ] lats cramp up that's what i'm about to do so i think it's i think it's more of a positioning your ability to maintain a position right because i think you have a lack of thoracic extension to be able to maintain that good position as you get deeper and deeper and deeper deeper right because that's what happens right if you can't lock that position in then it's just here and now it's stripper squat so i showed this to a couple people already because everybody [ __ ] needs this you're gonna be right here you're gonna grab a knee you're gonna allow that shoulder blade protract forward and now you're not let the lower back round do not let the lower back rotate this is just being shoulder blade mid back big deep breath into your upper back you're going to feel that stretch exhale i had a quarry on here before i'm going to lower the weight a little bit because uh we are humans so here yep so relax this right allow that to pull you start to feel this kind of stretch out a little bit yeah so now big breath here now do you feel like a bigger stretch when you get that inhale good now exhale i want five breaths on that side then we're gonna switch sides one of the biggest things that people kind of [ __ ] up is that if they're trying to get a position they try to force themselves into that position right so if you're lacking extension it may not be the best thing to try to force you into more extension let's try to force you into a little bit more protraction to see if we can get that corrected on the other side because a lot of times we're lacking this position there you go so don't get here here fill it up here so same cue think breathe down try to fill there you go so it's like almost like a teeter-totter because we try to get some expansion some posterior expansion of that rib cage and what that does is that it provides that foundation for that scap to lock right on without that that scap is kind of free balling with my laptop supporting it make and i'm not i wasn't bracing right it makes sense that my lower back has to take low yeah so scabs are the key to your lats and i'll show you based on this movement next so what i want you to do same thing you're gonna be right here big deep breath in and now i want you to think about putting this scap into this back pocket around the body elbow down not back and let me know just the crazy noises that your lats make to you they're gonna sing them sing you the song of their people so big deep breath in feel the stretch and now squeeze it around elbow down not back sup lats what's up lats you're real shitty friends i'm going for that stretch each time right yep stretch each time and from that dead stretch think elbow down not back you feel how much more movement you're getting here and how much this is doing its [ __ ] job squeezing it yep give me two more on that side then i'm gonna switch to the other side good squeeze there you go now full stretch full stretch feel it feel it feel it big breath and now here exhale there you go what's up all right other side this is an accessory you can [ __ ] do whenever it's also great for benching this is actually something i was going to show you guys tomorrow but now i don't have to show you squeeze down not back if you if you're looking to hit yeah you go if you're looking to hit lats think elbow to hip not elbow behind your body down not back i think right there oh sup big breath so don't rush it here big breath yep think of rotating that scap right around the body good let's get one more on that side same thing open it up open it up breathe rotate it back rotate it back elbow down not back oh [ __ ] cramp that thing up cool righteous righteous surprises you know what can you put my hips i probably should have told you guys i got all them stupid phone tripods over there if you want to film any of your [ __ ] yeah it's like three hours later hey i got five phone tripods here yeah spotter adam adam focus put it back in actually take it back in take it back in you weren't tight getting it out so step back out okay when you get underneath there even before your pick dig your feet into the ground and get tight so when you come out you shouldn't hear it right when i hear poop that means all your air just left you can't let all your air out when you're picked right you can get set up let air out and re-breathe okay but it's got to be tight okay there we go that's what i'm talking about good head head head head head head head head head head up good in in don't there you go good job my boy how's it feel where do you feel the tension at outside of your head it's my back where here here here upper back here okay good okay that's what i'm saying okay who's up [Music] you in a position to breathe keep it in position to breathe big air good head ah good down touch and go but that's all right it's all right it's all right that's all right how'd that one feel uh it felt fine i could still feel whatever the collapse is like once i come out of the hole and feel myself like see yeah that's your upper back right so we'll go up one more time just to see if it's i still can't tell if your head is dictating that or if the back is dictating the head okay okay the head still has to be fixed for the air right but now i'm looking at how that's being how that's statically holding the bar and what is the issue with that so how do you want my hips okay so say when you go to get under your hips need to be under the bar like this way it's it's it's a leg press basically that's your pick right but then once you're here you need to see i'm defaulting right so you're here right and you are enter and anterior right is that right so here's where you like to stay this is your comfortable position i want you to pick out of that right so palm there then before you go it's got to come here so so this comes under when you flare your knees hard then leg press it up head now tilt go head head and up there you go up up up up watch his hands okay you're good good good good how'd that feel it felt like i was too far back on my heels and it was almost falling backwards uh that's not a bad thing if you have gear on yeah right so it's actually a good thing if you have more gear on so that's not that bad is the path is still it was up straight right because i'm watching from behind okay but that one did look a little more uncomfortable than the one before so it needs to be tighter so unfortunately or fortunately we're going to go up again right because you got to figure out that this tightness that you need to have it's not comfortable it's very uncomfortable and you have to live in it right so it because it gets worse when you start putting all the [ __ ] on like way worse you have no idea even though you're wearing it now you have no idea how bad it really is right so it needs to become so bad that it's good okay that kind of makes sense okay where are we at he no he's out he's out [Music] yes yeah whatever you're good with we can go china top you got 100 there's eight so 100 200 300 400 of the bars 50 it's a texas squad bar 55. yeah so 4.55 [Music] oh yes more re-watches sidespot a little bit more this way no you're right there okay collar lats squeeze this hard okay good pinkies hard keep the pinkies hard head head feet breathe down pinkies pinkies pinkies no ready go good tip yeah stay there stay stay there you're gonna [ __ ] do this [ __ ] you can do that easy get everything [ __ ] focused everything right you gotta steal you're not tight enough this here needs to be tighter tight come on tight pinkies down down down down there you go come on let's get it get it good stand tight set feet break it keep that tight now don't break the tightness tight tight keep going go go go go go go go go go go go go go go go go go go go go go go go go go yes good they've been [ __ ] easier if you did that the first time someone helped the power of prayer hell levante i'm not gonna say i wasn't holding the bar i was not lifting the bar okay all right actually i had i have my hand more on your belt what was the difference between the first and the second everything i was going to go with you pushed out on the first one no the first one the first one you're tight you're tight you're tight and then it just went to hell right here so you'll rest right so we'll go through another rotation and you're gonna do it again right keep in mind that second one was immediately after missing okay and you still did it okay that's why it was hard as [ __ ] yeah like i said it would have been easier if you just did it the first time yeah i thought it was a good thing yeah yeah okay is this the right box we're all good okay a little higher metal drive get a little fired up about this make sure what i want to see go ahead and step out for a second i want you to get fired up for it because i want to see how much of this is going to stick if you're a little psyched up for it okay so whatever you need to do if you act like you want to kill it i don't give a [ __ ] what you do wherever you go go and let's see what stays and what doesn't yeah [ __ ] yeah i got them on you how hard you know what type of ammonia do you use like hard hard or caps like hard hard give them that aha [ __ ] i don't care if you got to throw it come on now there you go that's what we want that's all we want get it all tight come on remember your cues keep it going let's go good stand tall stand tall tight toes [Applause] easy [ __ ] there you go help him in good job oh real good good come on let's get it lock it all in tight the whole time come on brace when you take it out hard hard come on set settle titan likes confidence head let's get tight tight keep that keep it keep it keep it keep it keep it keep it dropped keep it keep it there you go [ __ ] yeah way better good job good job come on come on tight here tight here this is what we need we need the head position come on get it it's gonna be a touch and go guys okay collar big air be aggressive there you go good it's going away a little bit but it's definitely still there okay where do you feel tension at um most tension in my upper back cause i was trying to like okay correct like falling forward yeah yeah yeah um but in doing so i felt like the borrower started to like change position the bar's whipping was it the ball yeah i mean it's it's it's a texas squat bar so it will whip but it's not so much the weight that's creating the whip it's the fact that the weights all the way out here yeah right because this is what is this 500 5 505 505 like 505. typically that's going to be right here yeah you see what i'm saying so that i'm that's another reason why i'm using quarters too for some of the stronger guys is to throw the whip on the bar like you will have when you get five six you know seven plates you know to me little excited here a little fired up back tight stack the hips under squeeze more press [Applause] tilt hips hips another thing that happens to the when you're here as soon as you do this right we're activating we're loading your glutes and hamstrings right so that takes that and puts it all there yes so that's going to be the other because with with just briefs like this you got to go off how it physically feels right so when it's here here it's like okay hamstrings are being loaded that's what you got to know neurally or mentally whatever you want to call with that now you get the gear on the gear is going to be creating these feedback loops like what's it what's the gear feel like here what's it feel like here and then you're going to adjust based upon how that gear feels that's why i had you just put that stuff on right because now it's like okay they're certain if you went the wrong way too much right just here step out here real quick get in the swat stance okay and try to push your hips back too far and sit down you can just sit through the box but sit down see how that gear doesn't load the same yeah okay come up now try to sit like your knees are going forward too much see how the gear doesn't load it's not big at all okay now do exactly what we showed you to do see yeah okay okay perfect that makes sense um where's do we have that i saw a wooden stick in here the other day no i need a wooden stick i saw it in here no yeah if i don't have it that's fine i can use or one of these things that's lighter this is 15. i thought i saw one unless unless i was in the [ __ ] gym when i was on vacation you know what forget it i know what to use all right here no we're good come here get in your squat stance this time i want you to take this and push it right against your hips all right now squat down and push your abs into the bar push into your hips hard no you got to keep it pushed in there super hard there push your belly into it see how that's stopping you oh okay now yeah that's what gear does right the gear is about here everybody thinks it's about here it's that when that gets all locked up it's like taking this and trying to squat here see how i can't go lower that's because it's locking it up okay so put it in there squat down push your belly into it yeah see how it completely stops you right so a lot of depth issues that you see with multiply guys it's not because they're too afraid to go low it's because they're too stupid to set their gear in a position that gets them to parallel because it's like that like if you have that in there and say you're in a meet and i said squat go ahead squat go down go down go lower go lower go lower you can't go lower right so gear essentially becomes a box squat you get what i'm saying that's why when we're over here talking about how to load it that's why you got to load the gear right because you go put it in here again now sit too far back way back see how the bar just rolls down your legs okay now do a stiff leg deadlift right so you just push you see what i'm saying so there's a lot of ways if you're not in the right position right i can i can go here right i can go here but if i'm loading i can only go where you see what i'm saying okay right you need to get fired up you need some ammonia that's some [ __ ] strong [ __ ] so be ready because it's no joke um spotters hey is the box right hello he's good okay i told you come on tight come on you got one shot good tight lock it in be aggressive keep that head positioned let's go big air tight tight tight tight tight tight there you go good job good job as much as you want to get all jacked up don't let yourself get jacked up as you let that bar settle because if that's moving now you're fighting even more so there was a little wobble on the bar and you went into your squat and now you have to fight that trajectory down as opposed to just being stiff being settled and controlling it don't like put more [ __ ] in your way with that wobble on the bar like let it settle get your [ __ ] together and then he'll tell you let's go kyle come on tight saturday hold on hold hold squat get aggressive aggressive [Applause] way better way better rock and roll come on bro let's go come on get it tight tight let's get your head come on let's go [ __ ] head right come on head let's get it tight satellite get aggressive come on let's get [ __ ] mad tight tight tight there squeeze the bar come on five five five five five five there you go good get it in good job there you go all kind of [ __ ] going through your head before you started that's awesome that was a good fight man [Music]