Matt Wenning Squat Day Mike O Hearn

Now remember, you're pushing your knees out as hard as you sit back. Position to get ready is perfect. But your first motion shouldn't be this. That should be my first motion. That should not be. That's what you're doing. Okay. You want to go out and back at the same time. See how nothing moved? I didn't go into a good one. I'm pushing out and sitting back at the same time. So when you get set, you're perfect. Now just push out and everything will go back automatically. So the two things that... Go again. Get ready. Act like you're throwing back. Now, your first motion is open. And then don't force this back part. Now you're getting it. Don't turn your toes. Yeah, that's symmetrical. It looks a lot better. Now we just got to figure out how to get this a little straighter. Because you got this going forward. Like this? Yeah, yeah. Without absorbing it here. So the one thing you'll see that he's doing that I changed is... Because he's not a power lifter, the one big thing I'm having him do is utilize the lower back more on the squat. What's my chin level? We set up with a good morning to stress the lower back. Okay. So I take the power lifting movement that we love so much and then fine tune it for what he needs to do with more gut wrenches, more controls with the lower back and being able to be mentally strong knowing that he can do a slight good morning with 225. Sure. And so these are the little... So where do you give up? Where do you give the traits up? And I notice when I'm power lifting... What you do is you become great at both. When I was at my strongest on squatting, I could good morning a ******* house. But it doesn't mean I went to that position unless I had to. But I could if I had to. Versus most people are only good in one position and then once it's here, they suck. Once it's here, you're dead. You need to be able to have a little bit of leeway in that but the symmetry of the perfect position from the get-go has to be established, in my opinion, before you go to anything more specific to even your needs. Because if you don't know how to squat perfectly, what you're learning right now will be a permanent squat. You won't be able to go back and fix it. It won't be as easy or nearly impossible. So what I always find is you always develop the perfect position that you possibly can for your structure. Then you **** around with all the little nuance stuff. Because if you don't know where home base is, where the **** are you going? Know what I mean? And so for his positioning and his back length and torso length, I would think a little bit differently whereas I wouldn't want to put your weakest link at the worst position possible right off the grid. I would make him learn how to control it, be in a good position, and then we build a lower back with traction-based exercises like reverse hypers and GHRs and back curls in a non-compressive state. That's just how I would look at it. But neither way is right or wrong. Body weight. 165. 235 squat. Sammy. A to-do list shirt. Go Sam. I need that shirt. I got to see him get nasty though. You got to earn the shirt. Let's go. One more. Get straight on. Lifestyle. I love steroids. Jump in this chair next to you. What was that, Titan? That felt good. Yeah, you just right off the box, you lead by kicking your butt first. She's telling me this fire is hard and this is playing catch up. A little more hamstring and glute activation, everything will fire at the same time. Two more plates. Same speed. Okay. Get up. Squat down and head up. Head back more. Down on your heels. Squat down. Sit there. Hold. Push. Go again like that. Hold. Go. When I push out, see how I can only push out like a half an inch? It's too wide. If I come in here, now look how far I can push out. That's probably a lot better. So what you want to do is find that width position that doesn't feel like you can go much wider but you can still see it. If you can do that, you're firing your glutes because I can feel my glutes turning on right now. So this knee valve is ----. It's completely dead. I don't know where all that ******* ----'s coming from. It's ridiculous. So you have to stay pushed out for that glute median max to want to help the knee. And so if you're not thinking about going that way, both sides, pushing out, it's hard to stand up with your glutes because then what you're going to do is you're just neutral. What happens is most people do this because they know how to turn this on but that, they don't. Make sense? That's also what keeps your back upright too. So that's what I'm doing too. I'm firing from here. So you look at a lot of the top level like Chinese weightlifters and all those guys, you never, hardly ever see their knees buck in. They're pushing way out the whole time. When they catch a snatch, when they catch a glean, when they squat, it doesn't matter. Why don't we film the beginning? On the marbles, we film your beginning because I say the first thing that moves is those knees coming out for you. Especially for you. The knees coming out. You're doing it. He's fine tuning. His point today is find any 1% flaw and get you. That's a good point. They may not get that but his point isn't to tell you what you're doing good. That doesn't help us. That's a beginner or intermediate that wants to hear praise. We want to hear what's wrong. Give me what's wrong. Let me fix it. Now it's that small little technical ---- that only a master swordsman can look at and go I know exactly what he's doing wrong but at first I didn't see ----. It's like he was asking me about foot pressure. You're not going to hear that unless somebody squatted real ******* weights telling you that stuff. Where do you think of in the exact foot position where your foot needs to be and how to press to make all the other muscles go right. It's like a chain. I get that. Yesterday I was having a conversation with one of the other black belts and we were talking about when you close your guard everyone just like if you're right handed you go left over right. But when you try to make angles you can't do it right on on like one side. So you have to switch your feet. But no one talks about that. Everyone just like oh close your guard. So I get what you're saying like it's the small things that no one talks about that makes the hugest difference. That's it. Now keep opening up. Better. Out. Come up. That's it. Don't worry about it. Two stage. Everything one stage. No. I'm not. That should be alright. When spotting on the belt squat what you want to do you want to come behind and ride bitch. Come on. I've had more practice. Let's go big dog. One stroke and done. Why are you warming up like this? Well normally Saturday is my leg day. So this is Friday. So what I thought I would do since I get to stand around all day over CT's joint is I would hit something heavy for a one round and reduce the damage but get the mobility. So this is a little bit lower than where I would normally squat. Right. So I want to push my depth but also still maintain some sort of a max effort contraction. You guys at home that's more knowledge. Yeah. You can go read a book about what he just said in two seconds. The different aspects that he just hit because of the change of the workout. It's nice. It's poetic. It's poetic if you really love this stuff and understand the body and the mechanics of the body. It's a cool thing. Jeffrey's going. Sure day. Let's go. Let's go Jeffrey. Nice. Hit. Good. Oh easy breezy. Hit. Two. You got one more. Hit. Drive. One more. Come on. Drive Jeff. Big air. Let's go. One. Two. Hit. Drive. Easy. There you go. Easy. Big air. Good. He said not bad. Is that 515? Oh well Scott. I think it's 515. 55 pound bar right? Yes. I think it is 515 or 1. 515? Is it 515? Yeah. Oh okay. It's 515. Open your knees the whole time. Open them. Now open them on the way up too. There. Yep. That was solid dude. Open. Now open on the way up too. Up. Whoa. Come on. Stay strong. Open them. Stay strong. Open them. That's better. I like it a lot better. Okay. I need a couple more. Come on. Up. Knees open. There you go. Knees open. One more. Good one. Slow. Up. That looked pretty good. That was your best set. Good job. Whoa. Ever. You see that daddy? Ever. How many followers did he just get? I think I got 2,000 or 1. He got 1,000 just off that set. I think I just got 30,000 or 1. You just got that many? Yeah I think so. Can't check my page you guys. Bye.