 Next question is from full view of the castle. Should I train behind the neck pull downs or overhead presses to achieve better mobility? Or is it just too dangerous? So this is one of those exercises that I was taught horse. I was actually taught as a trainer never Teach so when I first got my first certification They said never do overhead presses behind the neck never do pull downs behind the neck Totally bad for the shoulders. In fact, I literally I remember the instructor doing this the instructor stood up Got a towel so he had a regular towel and he twisted it and then he bent it and he's like This is what you're doing to the muscles of the shoulder when you go behind the neck and so I was like, oh my gosh I'm so afraid of these later on because all the bodybuilders did these exercises and I thought to myself You know, it can't be that bad. Let me try it out I first tried it out and I didn't necessarily have the mobility so I would shorten the range of motion and go real light Eventually I could do them full range of motion and then eventually I could add load and it made my shoulder mobility better Now, is this the best way to achieve better shoulder mobility? No, but I will say this if you can't do an exercise What you should probably do is figure out how to be able to do that exercise with good stability and good mobility because You're just improving your body's ability to move your and your shoulders should be able to do things with Exercises behind the neck. Oh, and now it's the only reason why it's dangerous A lot of people can't do it. So they have to get themselves to be able to do it Yeah, I'm gonna say that 99% of you should do the mobility work first and get that done And then go to movements like this and the reason although I will say I did what you did So I actually was while I was also working on shoulder mobility I was also doing behind the neck presses when I didn't really have the full mode in it started with just the bar now Here's the thing you got it if you do that case because that's totally fine You could do that you could start super lightweight and just get used to is you have to understand how the body Compensates in order for you to do that. Yeah, so one of the things and what I mean by that So when I I went from somebody who always shoulder press the front, okay Now I'm gonna start these behind the neck Well, what I noticed when I do this my low back arches and I slide you're probably pushing your head And then you push the head forward and so I would have to get in that position And then I would have to tighten my core Rotate my pelvis keep that in that position and then really slow and control you just do with the broomstick to start Yeah, so you have to you have to know how the body is going to cheat when you go to do that If you if you don't have the right prerequisite prerequisites first well So imperative like you pass the wall test you pass these things that we've sort of outlined In terms of like points of contact if you can't maintain it like it's sort of like there has to be a Prequalifier in there to be able to do because it is and I understand why certifications did sort of like put that out there Like they didn't want trainers basically jumping their clients into these because they do put you out a little bit more risk But there's a lot of value in them once you have the mobility in the strength to be able to pull it off It really does stimulate the muscles in different way Well, that's why this is so important because imagine I don't know that But I start working on that behind the head with a bar and then I had 25s and then 45s Meanwhile the whole time I've got this massive arch in my back and pushing my head forward in order for me to do it Yeah, less than ideal movement and your risk of injury now goes up way up So to me like I wouldn't recommend somebody do it's like how we talk about the barefoot training thing, right? Like if you never barefoot train like you shouldn't all of a sudden go run your your mile run every day barefoot like for the first I make start with just walking outside barefoot for a while and and start building that up before you start Well, that's why I liked to like Z-Press was it was a great one in terms of like really figuring out whether you have the thoracic Stabilization, you know to be able to keep everything all those You know to keep the bracing mechanisms in place so it protects your spine Yeah, this person should get maps performance So if you don't have maps performance like because we do the Z-Press in there we address mobility stuff in there So this is a perfect program for somebody who wants to get to a place where they can do these movements and to progress Them the right way there instead of just jumping to it and risking injury