Fix Your Deadlift Lockout [FCF'23 Ep05]

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[@NinpoUK]

For that first deadlift clip, best advice I ever read on conventional deadlift is set your feet as if you're going to do a standing jump. They're narrower than you'd think, with toes out, which gives better quad engagement. Bryce is bang on with widening the grip and narrowing the feet, it'll let the legs make a better spring, engage the quads and let the hips do more work

[@charliebrittable]

I should've specified it was an amrap 😂 but thanks for viewing my vid, the briefs are for the pain

[@brianhopkins5251]

i learn something from these every week. Thanks for taking the time to do them.

[@williamkopcha9442]

"If your lifts make more sense, then you'll make more lifts." Love it.

[@ArchEnemy2006]

With Francis' squat - first off that's a BEAUTIFUL bottom position! Sika Strength would be proud! But one thing I look at with my squat andd so I am alsso drawn to this here, is I think he's limiting ankle dorsiflexion with those Cons laced up so high. I'd say try squatting a couple sets with the shoes laced two or three eyelets down and see what happens. This tends to allow me to stay more upright in my high(er) bar squats without losing position in the hole. Another thing I see in common with my own squat is that hip shoot backwards out of the hole. This couldd just be a mechaniccs thing specific to his leverages, but I find the cue of trying to throw the bar off my back as if I have failed the lift tends to help me with keeping the hips under the bar on the way up (to a point!)

[@anabolicamaranth7140]

I’m a fan of pause DL but so few people actually pause. Many high level lifters on IG are guilty.

[@thejourneyman8890]

I think similarly to Charlie, Francis should start his squats more with a hip hinge vs pushing the knees forward to initiate the squat. His knees also seem to push out sideways kinda far on the way down, and valgus (cave in) on the way up significantly. So maybe he should play with his stance width in combination with hip hinging at the beginning. The camera angle is a little weird, but wider might be better.

[@ionut-catalinflorica914]

For Francis , it seems that he doesn't build up enough tension before he un racks the bar and is kind of unstable when he's standing upright, so my adivce would be to be a little bit patient on the unrack and brace as hard as he can , and also mid section seem to be a little unstable , and I think that would be useful for him to have the chest a little bit lowered and to keep a neutral pelvis .

[@filipbukarica2676]

For Francis maybe shorten the stance becaouse his knees are caving in and depth doesnt seem to be a problem at all. Also for knees that are caving in maybe think about driving them out or training Abduction since maybe his adduction is stronger so its overpowering. Also for the plato in his lifts; if he didnt do enough deloading or has just a lack of mixing things up so he doesnt do the same exercises every week but since he changed 3 programs already i dont think that is the case. Maybe try the thing that Dave Tate talks about with accesories about finding the exercises that transfer to your main lifts and then finding exercises that transfer to THOSE exercises. (If your RDL's help your squat, maybe do some back extensions on a machine or on a GHB) . Hope that helps!
(Edit: his knees are caving in at the bottom and externally rotating near the top. I thin that can be solved with abduction focused work).

[@samueljones2878]

Does anything think their free 16 week program be good for a prep I’ve got my first meet coming up next year

[@johnnyboi22]

I think so, I just finished week 11 and I've been enjoying it and making some good progress.

[@orthrusfury8739]

Overall his squat looks decent. I recommend Francis to do some Tempo Squats and/or pin squats with slow controlled motion. He should make sure he doesn't come out of position when he is going up (he is rocking forward a little bit). Maybe engage the lats more? Also, I think he or his technique would be more suited for a low bar squat.

[@shekeepscheating]

Day 4 of requesting a holiday special FCF with shirtless Bryce‼

[@willlabuffalo6679]

Dylan in an orange track jacket next episode pls.

[@orthrusfury8739]

I always ask myself how many people are so strong with some these techniques. I am a weak boy because my lower back was oversensitive from the very beginning of my lifting career. Every slight inconsistency caused a lot of pain so I was never able to increase my lifts with bad techniques. Much respect for the individuals who can do that

[@theevildead96]

This really sounds like a back handed compliment.

[@orthrusfury8739]

@@theevildead96it probably is. But I still wish I could do what they do. It’s not an advantage to have an ever complaining body, if you know what I mean

[@brianhopkins5251]

Francis is a long tall lanky guy, his squat is never gonna be easy. But (in what tends to be a repeating idea on FCF), he over extends coming up and tries to stay too upright. His bar position is kinda halfway between a high bar and a low bar but he's trying to stay upright like a high bar. My position is that Bryce is gonna say "brace the ribs down and let the hips hinge and stay in that bent over position up and down". (Cuz with those long limbs, Francis is built to hinge, I bet he's got a fine deadlift).

[@Harley.1]

more dog content please, everyone loves dogs.

[@calisthenicsandeep]

😢😮