 Next question is from the real ration in your opinion are squats with dumbbells goblet or front-loaded as Effective as barbell squats for targeting the quads. It could be more effective depending on the person. Yeah Here's the drawback right a barbell sitting on your shoulder Especially if you have a good if you can rack it well or support it. Well, you can load. Yeah much heavier It's hard to load something that substantial You know with the kettlebell or even or your dumbbells, so Yeah, I prefer a barbell for that reason mainly for the loading reason But yeah, it is tough to get in the technique and you have to have really good wrist mobility and wrist and shoulder mobility I mean a lot of people can't do a Front squat very well. No, so that there we use the goblet squad a lot or at least I did in training clients For that exact reason. I mean I would prefer to do a front-loaded squad It'd be ideal because to your point you can load it So it's not that you're not going to be able to hit it as hard But the truth is a lot of clients just didn't have that shoulder and wrist mobility or it was extremely uncomfortable for them to do that So I tended to do a goblet squat More often than not so for that reason it can be more effective So you give a client that can't do it then of course, it's it's great point and speaking to that And you showed me this Adam. I almost and I did lots of goblet squats and you know Front-loaded squats with kettlebells and dumbbells with clients exactly for what you for the reason you said but never almost never for myself I liked the barbell. I like that. I could load it with a lot more weight I wouldn't be able to do this with dumbbells. So I kind of never did them on my own I did a leg work out with Adam and I don't remember we did like one or two exercises first Probably a squat and some split stance something and then what you did is you had us elevate our heels So we stood with our heels elevated So we had a blood I don't remember what it was but imagine a block on your heels So you're almost up on your toes But not quite right and then we did we held the dumbbell in this kind of goblet position and Really slow went all the way down came up and squeezed the quads now. We're both pretty strong in our legs We didn't use I think the dumbbell we use was 50 pounds. I think which is light, right? That's not even a bar. That's a little bit heavier than a bear barbell. Oh my god The workout I got in my quads from that until this day When I really want to target my quads, especially after I've already done heavy squats I'll do that exact exercise elevated heels Hand on the dumbbell and it's like I mean it hits my quads harder than almost any other exercise I love that I'd say it's one of my favorite ways to kind of finish off a leg workout because I'm already taxed from the back loaded squad or the Bulgarian squad so I've already hit them hard enough now. I'm just getting pumped and I love doing that