 Next question is from NP Deering. What exercises do you recommend to increase rotational power? Okay, so rotation, obviously twisting, right? And power is speed. So the strength, strength is that low gear type of movement, right? So like I'm grinding through a heavy squat or a deadlift, that's strength. Power is strength with speed. So this is athleticism usually involves a lot of power. So training power with rotation means you're gonna train. First of all, if you do train for power, make sure you've got good skill, good technique and good stability. If you don't have any of those and then you go fast, you're gonna probably hurt yourself. Well, and I also think a big misconception with power is that you're also trying to be super controlled on the eccentric part. And so some of the best exercises for rotational power for me are where I take a medicine ball, for instance, and I'm tossing it in a rotational fashion and getting rid of it. So it's as much of my maximal effort as possible from the beginning to the end and then I'm done and then I'm recovering and composing myself. But for the most part, it's about that pure exertion. It's on command. It's being able to summon that force and then display that power all at once. I like bands for this, by the way. What is your thoughts, Justin, on where does anti-rotational work contribute to rotational power and strength? Like, is that a must-have component to that or just as valuable in training that? Oh, yeah. No, honestly, I think that that's a little bit more in the strength portion of the rotational strength because you wanna make sure that you have that kind of control. And so when you're going through these movements, you know how to find your way back to homeostasis, like find your balance and grounding so you can get more explosive. So you have to be able to build that foundation. So then when you're moving on the field, you're explosive, you can reorient and find yourself and be able to stabilize. So you have to be able to slow down that rotation at the same time. But when you're just working on pure power moves, I think with kettlebell swings or anything like that, getting rid of the kettlebell, I think is always a better option or slamming a ball, and then regrouping, composing, and then doing that same type of movement again. So what I'm searching for is that I feel like, I think of something like even like a windmill, where it's actually not rotational power as much as it is like rotational strength, right? But I think that that's important that we express that. You wanna have good rotational strength before you try and express the power. So you need to really own and control the movement, doing things like anti-rotational stuff, doing things like windmills for rotational strength. So you have the ability to control in that plane really well. And then you can do things like medicine bell throws, wood chops, things that are more expressive to really... Yeah, you need to own, so strength contributes to this physical pursuit quite a bit, right? So if you just get stronger, you will increase your power somewhat. No matter what, no matter what you do, if you get stronger, you're gonna get a little bit more powerful. And obviously if you focus on power, you'll get a lot more powerful because power is a skill like anything else. But strength is the prerequisite, right? So don't go and do these fast rotational exercises if you're not strong in rotation because you're asking for trouble. Because when you apply speed, the risk goes through the roof in terms of injury. It's adding nitrous to the engine. It's something that you have to really prepare the infrastructure and handle it. And so I think that's where misconception happens because it is like a lot of the exercises people think of are strength exercises. Like if I'm on a cable and I'm doing a trunk rotation, I'm the best form of that typically is to use it. So you do add the anti-rotational elements to that too. So I can slow down, be controlled. But when I'm just focusing on power, I'm ripping it. And then I'm composing myself again, then I'm ripping it again. I love you use that example because I was actually just taking my client through that exact exercise. And one of the things I was trying to get her to understand because when the client sees you do that movement and they just kind of look at the explosive part, but I'm trying to get her to decelerate correctly, right? And then stop in a controlled fashion and do that all with her core before we go back the other direction. And clients, they see the arms and that's what they're all focused on like, oh, your arms go here and then you stop here. And then you can see her shoulders kind of shrug and move out of position because she's not locking it in from her core and stabilizing there first before she goes back. Well, when you have a cable or a band, you have to bring it back, right? When you have a ball, you can let go. So that's why the control is important when you have something you're still holding on to because if you just let go and let it swing you back, you're gonna probably hurt yourself. By the way, if you are gonna use something that's anchored, I prefer a band for explosive rotational movements way over a cable. With a cable, you got the weight stack that's flopping all over the place. Yeah, it's clunky. Yeah, with a band, you explode and then you can bring it back quickly and it's not as dangerous. Well, some of my favorite ones, and this is where you get all the Instagram type of exercises that actually makes sense for this because you'll get stuff like tire strikes you can do with a sledgehammer where you're getting really good rotational explosive strength with your upper body and shoulders and I can rotate, slam it with all my might and then basically, I have to like redo that whole process all over again. I'm not dependent on bringing it back all under control. I can really exert a lot of force. Both you take me through this and okay, let's pretend like we have a client who, this person's asking for rotational power but we're gonna assume that they have limited rotational strength. So give me one or two exercises I would get them first to get the rotational strength first in the control and then one or two exercises that you guys like to teach people for the power aspect. Oh man, you can keep it simple and do your regular cable chop to get strong and then eventually when they're stable and feel good then you progress to a band and you go fast or a ball. So that's very simple. You can get more complex. You could start with windmills and cable chops and then eventually move to a ball where you're throwing it. It's really about the progression, right? One is controlled, the other one is fast. Get good at the control first, get good with the rotation of the strength first then move to the speed. Yeah, and just some other examples like kettlebell halo or even you do it with a dumbbell and you can go through that pattern of rotation with your shoulders that a lot of times people just neglect and so just getting your body familiar with a lot of the function of your joints with your shoulders, with your hips and just getting that rotational movement established and under control, that's another good one. And then where does something like Indian clubs and May spells fit into this whole thing? Right, so once you get good fluid movement and rotation out of the shoulders that's where we start loading that same swinging rotation. And so now I can add that and I would start like very slowly with one to two pound type of Indian clubs and then take that through those same rotational movement so you get your internal external rotation. You go through that full range of motion and then further on you can actually get a little more aggressive and fast with those swings too so they can become more of a type of a power move. Now, would you put those kind of at the peak of the progression here? So like I'm gonna get my basic control and strength first then I'm gonna do some band and cable type movements and then I've got really good control I've got really good strength and mobility and now I'm ready to do something more dynamic and a little more fluid with something like a May spell or like Indian clubs. So Indian club and then go to May spell. I think May spell is a bit of a jump skill-wise from that but I think it's super valuable and something to consider that you can get bulletproof you can get strong in rotational elements of your shoulders as well.