 All right, next question is from Ali a Kelly. How do you address low back soreness after heavy deadlifts? Oh, okay, so if it's muscle soreness You know, I say it's it's fair to assume that heavy deadlifts You're going to experience an appropriate level because if you overdo it, right? You don't want to get too sore but an appropriate amount of soreness in the muscles that support the spine The erector spinae muscles, which will be it's low It'll be the low back it'll be up the middle of your back and it'll feel like muscle soreness It's the abdominals of the low back. Yeah, so that's that's okay And that's normal if it's a bad kind of soreness if you're in pain You can't move you're going too heavy your form is not good and I would work on Hip mobility ankle mobility is important too But hip mobility seems to be more important for someone's deadlift and then their form a lot of people when they Deadlift that they make the following mistake they lift their hips and then they lift the bar So it looks like it's like a two-stage lift and it becomes like a Romanian deadlift with really heavy weight Really a deadlift is both a pushing and pulling movement think people we call it pulling But the reality is especially if you listen to some of the best deadlifters of all time like Ed Cohn for example They talk about you grab the bar You tense up and you're yes, you are pulling with the upper body But you're pushing with your legs like you're trying to push through the floor And it creates up this this much better technique that prevents you from overloading the low back I think I'm looking for my I'm asking my client some questions on this, right? So I want to know how much they feel in their glutes and their hamstrings if they they only feel soreness in their low back It's normally a form issue. It's normally something that we can we can address and we can like we can model to your exact point And it's normally exactly what you said It's normally the hips are rising early and they're just doing like this big back extension more than they are doing a You know driving the hips for they're going into the lift with the they don't have the right intent You know set up in there in their mechanics and really like feeling that and I love that cue of like driving those Into the into the floor and that's what propels you up really like you're you're trying to engage your back So everything's braced so even like kind of pulling Feeling like you're you're bending the bar to to really engage You know your back and your lats and everything else is great for that stabilization But to stabilize and then drive with your legs You know is where I like to get to that point, but you know once you get a back soreness I mean really to to just like lightly go through I Find that walking really helps too with that and in terms of like trying to you know Get some active recovery going with that like some light like hip bridges and things like that some hip mobility But really I mean that's if it's a really bad soreness, you know something you really have to look into like Adam said your technique Yeah, so, you know flat shoes or barefoot if your gym allows it because any rise in the heel throws your center of gravity forward a Little bit and we'll make it more challenging to have good form. So flat shoes Get close to the bar Justin gave a great cue. You want to you want to you want to turn on your lats So you want to pull down a little bit bend the bar and then take this slack off the bar meaning create a little upward pressure Don't lift the bar, but get it so that it's tight Before you're ready to lift take a deep breath hold your breath and then drive through the floor to your legs and lift It's your upper body and you'll create a really really tight position You got to go through our our mind pump TV YouTube channel too because we've got I mean we've got Jordan shallow That did some great videos on there. We got you experts. We got Jordan I had to did some really good videos on there Who we got coach Eugene towel that did some great all gave a lot of different really cool tips on on deadlifting And I believe I believe coach Eugene towel is the one that did address the low back issue As far as queuing and stuff and I saw a lot of people that commented like oh wow this really helped me out So cool check that out on the mind that'll be in the in the show notes at mine pump podcast calm