 Next question is from DM Caruso 93. How would you guys recommend incorporating neck training into a routine neck training? You guys ever work out like, I mean, you play football. So I'm assuming you guys did a lot of neck training. So we, we did, but also that wasn't a big emphasis. And we, we would start out as like sort of warm up drills and we'd have a partner sort of kind of applying pressure to one side and we do isometrics with it. But honestly, for the neck training, stuff's a little sketchy to me in terms of like what I feel comfortable with training a client with, even if they're an athlete and just the constant load and what I had to account for having a helmet on for the entire practice did a ton for me in terms of like building my neck strength and then also like just just deadlifting, you know, by itself. So, you know, I tend to steer people away from this whole like isolating neck specific type exercise. Yeah. No, you have to have like any exercise, good technique, good form. And you have to be very careful because one of the weakest body parts that we have and one of the body parts that has some of the worst dysfunction is the neck forward head is a big deal. And so if you have forward head and then you train your neck and do neck exercises with this dysfunction, you're asking for a lot more problems. Yeah. You're asking for neck pain and problems. So the way that I would train the neck initially, if you've never worked your neck out is by working on getting better posture. I would do like chin tugs. Yeah. Like the wall test, right? Like in MAPS Prime, where you're up against the wall and you create those points of contact, you push that, that, that nodule at the bottom of your, of your skull into the wall and you do what's called like traction, where you're trying to elevate your neck, you're trying to elongate your neck and press back at the same time, strengthen your neck with these exercises first, get good function. Then you can move more to these like traditional strength training exercise where your neck where, by the way, don't use any weight at all, unless you already have a strong functional neck, but it's as easy as like literally, you know, leaning forward and, you know, you know, bringing your head back or leaning on your back and bringing your chin forward or going side to side. Now here's the cool thing. Once you have good function, everything's moving right. The neck develops very quickly. So if you have like a pencil neck or whatever and you need a bigger, stronger neck, that for some reason, that muscle in my experience, just develops very, very quickly. So I love to progress the wall. I would start somebody, first of all, never did with weights for people. I think it's a bad idea for most people. And it's just the risk versus reward in it. And like Justin said, if you're playing a sport, you just carrying the helmet around doing that's going to be enough to Sal's point, if you get really strong and you already have excessive forehead, you're only going to strengthen that, right? Make that worse. So I would start with the wall test, which is just the basic chin tucks where you're getting that down. And then to progress that, I would actually do it off the floor. So head lifts off the floor. So you lay face down. And so obviously gravity is working against you and you're just lifting. Yeah, you're not looking up. Yeah, you're not looking up. You're just lifting the head up into neutral spine and then holding and hold for five seconds, relax, lift the head up, hold, hold for about five seconds and not tell you what, it's that's work. It's just the weight of the head and then trying to lift your head up into neutral spine and that isometric hold, you're going to develop some strength in the neck and there's a lot less risk. There are some interesting products now that look like they're a little safer options in terms of adding resistance where I don't know if it's called the halo. Yeah, I saw that with Joe Rogan did a course before. Yeah, I've seen DeFranco do some stuff with it that that did make sense. But again, the prerequisites is, you know, making sure you have that proper function, you can put, you can stack your, your spine and get alignment and you understand how to put yourself in a good position first before we start adding stress. 100% 99% of the people watching this or listening to this right now, like work on neck function. That's all the workout that you need. It will strengthen your neck. It'll, but it'll also strengthen and develop good function. Then from there, which will take you a while. So it's not like you do it for a week and like now I can go, you know, load my neck, do it for a while to your neck feels really strong. You've got the movement down. You've got great function. Then you can start working on some light loading. I mean, back in the day when I was doing a lot of grappling, I remember we would have these wrestlers that would come in to train with us and they taught me how to neck bridge. And then I would do, I'd roll all the way back to my nose and I'd walk wrestlers when crazy. Oh, I did all kinds of stuff on my neck. Now here's the thing. I don't understand neck function. So I just did all this shit. Well, now I have terrible neck mobility, rotational mobility and I 100% blame me doing all that crazy stuff without having the prerequisites before. Oh yeah, I remember doing like just getting in the clinch and when I was in Muay Thai for a bit, I'm just getting pulled all over the place and oh, man, it'd be sore for weeks. Oh, and a sore neck is the worst thing. Oh, it's the worst thing. It's way worse than sore legs. You have a sore neck, your day sucks.