 Next question is from F. P. Packer. What are the best at home stability exercises to increase the big three or five? I've got I've got the first two right away I've heard squatting and deadlifting. I love pistol squats and single leg deadlift For bench What would I do stability wise at home that I think would improve that? Yeah, well also, I'll give you a couple that I noticed for me you had a huge carryover for presses and squats two things carries Overhead carries really improve my presses just that stability. That's required. I like that That extended position the tight body, especially the overhead press I couldn't I couldn't believe how much stronger. I was at the overhead press just from practicing heavy Overhead dumbbell or kettlebell carries sled driving. Okay, so I have now incorporated sled drives Regularly into my routine Saturday mornings That's my workout as I'm driving the sled for five or six rounds And I'm putting as much weight as I can stack on there And what's happened as a result of that is my squat has gone through the roof and I it's a hundred percent Because of the drives. I'm squatting More almost more weight if not more weight than I've ever squatted before it It's entirely yeah because of the sled drives and I know Joe DeFranco like swears by them now Sled drive is I love them partial stability part of it is the driving of the legs But the part that I really feel most solid when I squat now is my glutes my upper back And it comes from holding the my arms at distance and driving a 600 pounds across the pavement It's really made a big difference. Yeah, and I would add one to like the overhead press the bottoms up kettlebell press and it goes this this requires you to have a kettlebell at your house, but just that stability from You know, you know having like the different planes so the frontal plane so left to right stability having sagittal plane Front to back stability having that rotational Component like all those things you have to account for because the load itself is is teetering So you don't know which side it's going based off of your weakness It's gonna it's gonna lean towards your weakness and you have to adjust and so I think it's it's a really valuable Exercise if you're gonna look at it as like reinforcing your shoulder joint and really addressing a lot of the stabilizing muscles That are behind which is normally a limiting factor for most people increasing their bench So that was really good. I know why I didn't think that right away, which also reminds me then the z-press Yeah, so that's another great shoulder strength stability exercise that you can do and practice at home If you want to increase your bench Especially that one because you kind of start down below on your chest Dresses your core and back lower back stability. Yeah, yeah totally And then here's some other ones you could do at home You could do a full plank with your arms extended and really increase intensity through your arms and shoulders Or you could bring the push-up all the way down if you tend to get stuck at the bottom of a bench press You can go all the way down hover Above the floor and hold that with good tight intensity for time So you basically do an isometric at the bottom portion. Have you seen smitties? It's just more advanced I wouldn't like everybody, but yeah on top of one of those. What does he call it? There's a name. He calls it like the earthquake I think so earthquake push-up push-up or something. Yeah, but I thought I've actually done those before and I do Find it very challenging in you know That in the bamboo bar as well So like the bamboo bar has like a flex to it So and you hang weights with rubber bands. So basically, you know, they move And it's basically like the the weight then the load shifts a lot and you have to account for that So there's some value to well Maybe a little regression to that because that's a bit advanced that I but I like where you're going with that is a suspension trainer Oh, yeah suspension trainer push-ups are are grossly underrated such a great Yeah, I mean that's a great point It's and it's a really great exercise to kind of prime before you go into chess like because especially if you've got good mobility Yes, that's what that's what I mean like you you work on the the depth of those and good shoulder stability like that because the arms are independent I've had a lot like a lot of success with going over do two or three sets of suspension trainer push-ups I pick an angle that's relatively easy as far as the push-up portion of it But more the stability the shoulder and range of motion do that for two or three sets then go over to bench I feel really locked in and stable before I go in so that's a good movement