 Hello everyone. Today we're going to talk about head position and what kind of place you want to be looking and orienting your neck when you're squatting. So biggest thing that I'm going to change is when someone is squatting and their head is hanging down like this. It's just you're totally relying on the structure of the spine and not letting anything like support it, not letting any musculature support it. So as you come down it looks something like this. You've usually got a lot of other problems going on and I'm probably going to connect the or correct the head thing last. Unless it's like so if you're totally like this just looking up generally fixes things. So I might that might be one one time that I try this first. Ultimately looking up is the cue. You just have to look up the right amount, right? So this kind of lends us into the next fault as well. I don't want you looking up like this. I must choke myself. I don't want your your head totally tilted back. I don't want you cramming down all of this stuff like this when I'm squatting, okay? When I do this turns off my abs. When I do something like this it makes me crunch. Okay, so those are the two bigger picture problems with this. Instead like a general recommendation I'm making is I want your head kind of or your ears kind of in line with the rest of your body. So as I come down looks like this. I come up and I just maintain this. Now a big part of this and something we have to talk about is the vision. So I need you to be looking at something and fixated on that because that will give your visual system some stability. So what I say is look ahead focus on one point. Don't lose that point and go. Okay, so something like that. Now packing the neck where I'm Retrooting the chin like this versus looking up slightly. Generally, I'm coaching people into a slight curve in their neck because that is a normal curve. So what I've been showing you is about what I want there just like this. I've done the packed neck thing where I hold like this and it helps me feel kind of stable because it helps the helps me keep the pressure in my abdomen, helps me keep that intra-abdominal pressure that we talk about so much by closing my airway up here so that it can't escape. But is that the goal? It might be. What is this squat for? If I'm squatting to increase my force development and my power development, then you know, maybe that makes sense. But if it's in the context of agility in a sport, I might need to be able to maintain some of my mobility, not lock it back like this, not lock my mobility out and keep some of it. Keep my body a little bit more loosey-goosey. With the general people that I train, most of them just want to feel good. They want to get a little bit stronger. They don't want to be embarrassed about how they look. For all of those people, you're all getting a pretty neutral curve here. Not a flat neck, but a neutral curve. And it just looks something like this. Again, big thing is focus on the point in front of you. Make sure that point isn't directly on the ground in front of you because then you'll lose your head position. And stick with it.