 First question is from Jay Rosen 10. What are the best exercises for training obliques? Oh, for some reason the obliques Fell out of favor to train actually. I know what the reason is you love to talk about this one Yeah, idiots in the in the sideband physique and bodybuilding world talking about how training your obliques will make you get this huge waste and whatever This is the dumbest thing I've ever heard of my life now Maybe them because they're so massively muscled and they're on tons and tons of gear Maybe that makes for a sense for them, but for the average person There's no there's no truth to this whatsoever if you look at Ancient sculptures from the Greeks or the Romans and remember back in those days They didn't have bodybuilders to sculpt they base their sculptures off of their gladiators and their athletes and what they saw to be High-performing athletes and what you'll notice on all of them is all of them have well-developed Obliques obliques are some of the most important performance muscles that you can have an important Stabilizer muscles that you can have as an athlete your obliques are what give you a lot of the power to throw punches and balls And kick and run and twist and all that stuff so very very important muscles to to try I'm always skeptical of somebody I see like that's really shredded and cut and doesn't have pronounced obliques I'm like you're not that strong. Yes guarantee it. That's it. No, it's first of all It's probably one of the one of the more underrated muscles, right totally on your body and to your point, too It's if you or somebody who can deadlift or squat a lot of weight that it's a it's a stabilizer Yeah, so those those ones will naturally get developed if you do a good job of doing that So to your point Justin like yeah It's an obvious sign that someone isn't that strong if they have really weak Obliques even if the rest of her body looks really develop my favorite exercises for obliques now I have favorites that are more of like a sculpting developing exercise and then I have favorites that are more of a Performance exercise now the you know I didn't play basketball and football and baseball But I did do judo jujitsu and wrestling and I did train my obliques from an athletic standpoint as well So let's start with the sculpting exercise I like cable chops cable chops coming from the top the side from the bottom when I'm doing them from a sculpting standpoint It's controlled my bottom Part of my body is stabilized and I'm developing my obliques You know similar way that I would develop my biceps. I'm doing reps Controlling the repetition trying to feel the obliques stretch and squeeze now from a performance standpoint I'm doing those exercises Explosively and I'm pivoting off my feet now. I'm chopping quickly or better yet I used to like to do this with bands bands was my favorite way to do these explosive type chop See I love to do that with med balls and it goes all yeah thrown against the wall There's just so many Explosive power type movements you can do like that that have so much carry over and translate so well to athletic pursuits. I also really like What was that one called? It's it's the one where you have like counter rotation. Yeah Well, yeah, not not just that not just anti rotation rotation, but also like Russian twist the landmine. Oh, yeah It's one of them will stick Yeah, no the land landmine rotations too because then as I'm keeping it in tight I can really emphasize my obliques to stabilize that weight on the eccentric part. Definitely I Cable cable chops for me because you can you can use cable chops either as like a Heavy slow grinding strength training tool or you can use it explosive kind of similar. You're saying like with the med ball So what would shot? I mean wood chops is what we call it or cable chops. I think are the best I mean, that's my favorite for developing them specifically, but just incorporating rotational and anti rotational movements So I mean even you can take something like a like a dumbbell row right single arm dumbbell row And you can throw especially because if if you're pretty strong You can row a pretty good amount of weight on that and if you actually throw some rotation in there You'll probably be able to row even more So I love doing that as like a rotational movement and you get in obliques involved in that a lot And then of course too for isometric, you know farmer carries will basically You know like if you do that for the suitcase carries, so you just do one side and you really isolate And and you know focus on really like keeping your body and good posture as you're walking with with that kind of weight It really, you know has has a good effect. Well, I'll tell you it, you know When I did because I followed the map strong program and it's a there were farmer carries heavy farmer carries in there And that was the first time I'd ever done them consistently in a workout And I could not believe the muscle that I put on my back of my forearms and my core My core got so strong from doing it just even not even doing a suitcase carry just the just the both hands I'm in a trap bar and I'm doing heavy walk while embracing my core Think about that too how your arms have a propensity to just slightly move and all these little tiny movements You have to be able to stabilize and have that anti-rotational effect. So if I'm moving forward, I don't want my arms to swing I want to keep my corn place. I want to be able to brace properly. So your obliques are fired up like crazy