 Next question is from Alex x 837 any tips to increase mind muscle connection for the back? Oh, yeah This is a big one that I would have to really focus pretty much every new client that I had This was the hardest area for them to feel probably because they can't see it. It's behind you We don't we're not really familiar with the the feeling of a muscle the back Contracting so there are a couple of tricks that I used that would help now as a trainer One of the easiest things that could do is literally touch the muscle I want the person to feel that outside feedback helps the person focus on feeling the muscle But if you're doing this yourself, there's a couple things you could do One thing you could do is focus on pulling with your elbows and that sounds weird But if you're doing a row Imagine you're pulling with the elbows rather than pulling with the hands In fact, what you might want to try with that is a is a lighter grips rather than gripping really really tight with your Fist you grip with kind of the ends of your fingertips Obviously, you can use a lot less weight in order to use and then you imagine that you're pulling with the elbows And you might be able to feel more of a connection to the back with doing that Then the second thing you can do is to pre exhaust the back muscles with an isolation movement So a pullover or a straight arm pull down Start your workout with that feel the muscles in the back a little bit with that Then go do your rows and your pull downs and stuff and it should make it The only problem with that is that if you already have a really poor connection and you don't understand how the back works And activates I think that you go over and you do an isolation exercise and you just do a point The reason why I think this is so Difficult for us is that we just are never in that we're never using those muscles. We're we're so anterior driven We're we're so rounded forward everybody is even people with pretty damn good posture Still kind of have this slight forward shoulder because we do everything in front of us Nobody types on a computer behind them. Nobody is answering their phone behind them You're doing everything in front so we can't help but have our bodies kind of shape that way And the worst you are the more difficult it is for you to activate because everything is in the position of the shoulders If you can get so for me like teaching a client as I would I would go in and manually take their shoulder girdle And move it back and be like, okay Look at when you take your shoulders and we move back here now we can engage the back If your shoulders are forward and you pull weight into your body Your arms are going to do all the work and you're not going to feel anything in the back So it's all in that shoulder girdle and getting them to understand that that needs to pull back in order to engage the back muscles That's where I find that that's the heavy emphasis on posture. Yes in the very beginning too That it's definitely a lot of times the shoulder is getting in the way of that and two It might sound simple, but a lot of times like I'll just I really want to focus on one at a time Like one side at a time I know that a lot of compensations happen You know when we're adding both arms and we're trying to pull simultaneously a lot of times people don't You know Can't like hold themselves and stabilize themselves properly and really understand like that connection and feel it as much And so I'll do like, you know laterally and then we'll we'll really kind of hone in on the posture of it and trying to drive it in Uh, you know and drive those shoulders back. Yeah, one more thing too is how you prime Before your workout can make all the difference in the world One of the best Priming movements before a back workout is a prone cobra prone prone cobra requires no equipment And if you if you follow the movement if you do the movement properly In other words, you just copy the movement and we have a video on prone cobra So we'll make sure to link that in the show notes as well If you do that before you do your back workout because you'll pre exhaust the back muscles a little bit You'll feel them connect a little bit through prone cobra It should be easier to feel them in your back work and literally it's a spend five minutes doing prone cobra Move into your back workout and and then you should have a better connection