 All right first question is from Eli J. Hall. Are power cleans worth a try? What do they benefit? Oh Power clean, you know power exercises in general are really good at helping you build muscle and Performance the problem with power exercises is the there's a higher skill levels You need to be really really good with your technique and you don't want to go to fatigue or train super heavy until you're perfect at the form At one point I put hand cleans in my routine on a regular basis and my goal was to get good at them The side effects I got from the hand cleans were a more developed upper back and traps that I didn't get from The traditional back exercise, so that's what I noticed personally from them Yeah, I think there's it's kind of tough to get triple extension and to get your body to coordinate like Is required for a power clean and I think that it's if there's definitely a lot of value to it Because there's not a lot of ways to apply speed in barbell training. And so that that's one of those moves It's like a definitive like I'm I'm working specifically on You know power with with a specific move And so I know a lot of coaches too in the sports world Go back and forth whether or not it's valuable in the programming for their athletes because there's like such a high Education that needs to happen in in a period of learning the actual skill of it Because there's so many little nuances to it. So I know a lot of them will use like med balls or they'll do slam balls Or they'll do you know more like box jumps and in different ways to get this triple extension and this fast twitch Explosive type of movement instead with with less risk involved. So I think it really depends on your goal, right? So I think there's better ways to build muscle. I think there's better Exercises first maybe specific performance attributes that you're looking for but that being said I also think that because it's a complex movement and it has so much benefit and carry over to strength power building muscle It's an awesome idea and this to me like when I think it's someone to ask a question like this And if I'm like training you right so if you're a client of mine And maybe you've been lifting for five ten years long time and you're asking a question like it like you want to get Into power claims. I think this is a great idea. I love I think that at least for me personally Half of what's kept me going for for decades as far as training is Setting new goals like who cares if it doesn't build the most muscle for you Or who cares if it's maybe not the best performance exercise if you're interested in it It's complex and you like working towards getting good at something It's a great movement for that reason because of triple extension like you're talking about you're gonna build your legs You're gonna build your upper back your shoulders your traps. I mean, it's got a lot of carry over It's a it's a great movement. It's a high-skill movement though and you will need to work towards it But this is also I think what's fun I remember when Justin first introduced like the windmill to me and I remember for like the next six months Like all I wanted to do was like train that I wanted to get good at it And I had lots of carryover got lots of benefits for getting good at that and and to me when you've kind of You know done the whole build a bunch of muscle get hella shredded You've you know trained for sports like to keep it interesting and fun, you know And this become to make it something that's a lifelong pursuit I think it's an awesome goal to do things like this to say hey I'm gonna get good at power cleans and start to program it now If you have very specific goals that hey, I want to build certain amount of muscle I want to burn body fat. I think there's faster better ways to get there than trying a really high skill movement in your routine Yeah, you want to treat this Like the high skill movement that it is and what I mean by that is practice practice practice practice Don't use lots of weight. Don't use much weight at all In fact the ways to learn power cleanses. You typically will start with a broomstick You'll start with no weight at all and then you progress to just the bar and then you use just the bar for a long time And then you add 10 pounds and it's all about technique here. So you got to treat it as such It is not like a curl. It is not like a leg press It's not like any other type of exercise power movements require lots and lots of skills. So if you decide you want to do it Treat them as such but I will say this you get good at power cleans, which will take you a while But you get good at them your athleticism will go up more than with other exercises for sure Yeah, I love them and I took a long time to you know It figure out the move and feel like I was proficient enough to pull it off I like it too as a goal to set, you know if something if you've gone through and you've really ironed out a lot of Deviations and you know, you've been applying a lot of good mobility practices. Your movement is really on point You can stabilize on command, you know, you're moving good weight You're strong enough like this is like the next sort of progression Like it is a good goal to to be able to do something like this that takes a lot of skill But it also demonstrates, you know, how much work that you put in leading up to that