 First question is from Jeremiah D. Godfrey. What are some suggestions and how to get better at Stabilizing the barbell for a front squat. Now. Do you think when you think of stabilizing? Do you think it's more challenging left to right or forward and back that that's rolling off their shoulders? I'm wondering exactly. I'm wondering if they're talking about the shoulder part. That's to me that when I when I Where I struggle with it or had clients for with it. It's not stabilizing the bar left or right It's the elbows Yes, the elbows dipping forward and the bar wanting to roll out when you do your front squats Are you doing the life the Olympic lifting? Are you crying like a bodybuilder? No, no, I do I do fingers Yeah, I do the cross I did cross when I was competing right and I was like I had no mobility So and I was lifting heavy but now right now I was gonna go. Yeah mobility I've got the shoulder mobility to be able to do it with where my fingers are on it But yeah, I mean I had to lift with my arms crossed like that when I was competing So I do the cross it's just always how I've done it and I As you squat this is how I used to teach my clients because that would be hard for a lot of people as they go down The bar wants to roll off. Yeah, because naturally want to come forward Yeah And so what you got to do is as you drop into whatever the hole or as you squat down Lift your elbows at the same time So you have to create that that tension of lifting the elbows while while you're going down And if you can do that the bar tends to stabilize pretty well The second thing I would recommend and this is for any exercise any exercise you have issues with stabilization go way way lighter Way lighter if this means you just use the bar Then so be it but you have to your stabilization is usually the That's usually the threshold that tells you how much weight you can use. It's not how much weight you can use It's how how much weight you can use while maintaining good stability Well, I have another tip in relation to that So sometimes when you see the the bar dip like that it's at the bottom when they run out of like ankle mobility Yeah, so if you get if you're doing like one of the things that happens when because you're in a front squat And or like gobbled squat squats like that and when you're loading the front You tend to be able to get deeper into a squat Which is one of the great values of it But you still are gonna have that limiting factor if you have poor ankle mobility So a lot of times what you'll see is somebody dropping down in a front squat And at the bottom of the squat where they're they run out of the ankle mobility Then the body starts to come forward a little bit and that's what makes the bar dip depth your heel So lift the heel up, you know, so you can you can get into you know, stand on some plates or squat shoes now Of course, you're always gonna hear us talk about like address the ankle mobility I don't don't just crutch it but for the time being if you and that's how you know if that's your issue Right, so if you go with an elevated heel and all sudden you have no problem with the bar stability It's an ankle issue. Yeah. Yeah, this too in terms of like I like squat shoes for this reason Like I like that if that's an issue for you but also to going back to like a lot of people just having not good mobility in the wrists and in their shoulders as well can contribute to a lot of You know some dysfunction in the overall lift of it So to be able to address that even if you need to you know have wrist wraps or even like towels wrapped around the bar And try it that way so you actually have something solid to grip to pull So you bring your elbows up and you're conscious of that as you drop into it would help as well Yeah, and the front squad is a quad. It's more of a quad dominant Squat than a back squat anyway. So lifting your heels. This is from a bodybuilder perspective, okay? Lifting your heels just makes it more of a quad exercise anyway I know I know guys great ankle mobility. They could do a front squat without elevating the heels They like to elevate their heels on a front squat anyway. That's me. It hits the quads more Yeah, that's me a lot of time when I got gobbled squad where you were in here You and I did them right and you saw me I lifted my heels because exactly what you said I mean my focus when I'm doing a front squat or gobbled squat is I'm shifting it to the front anyway So by elevating the heels, I'm only gonna do that even more Where I won't do that on a back squat back squat. I'll be in my chucks