 First question is from Nick hand fit. What are the best exercises for developing rotational power? Oh, just I love you Yeah, so the best exercise is well, I mean first thing is just being able to control Your body properly and be able to anchor your your body down properly I think a lot of people don't realize like how important Proper foot strength is and being able to ground yourself first to be able to really generate even more Power and rotational power as a result of that So really it's it's it's about being able to have like ultimate control and anchoring your body first And then we get into stuff where you know the obvious stuff where we're gonna get into You know like trunk rotational exercises with cables with rubber bands with the medicine ball where I'm you know violently sort of throwing things into the wall with rotation But being able to control That power is something to really consider before then really going through and accelerating that process through You know utilizing fast twitch muscles So to that point then do you have just and so do you have something that you prefer to teach somebody and then that you prefer for most optimal benefits so in other words like Do you prefer using like bands as a teaching tool and then like maybe like the medicine ball throw as the Greatest expression of that. Do you have like that you gravitate towards? Yeah, I would say that a band is probably the most fluid I know we talked about this on an episode with just bands where they provide a little less of the clunky experience when you're going to You know through this full range because a lot of times like even with the cable The plates itself will add like a little bit of a of a shift or you know You're gonna get you if you're moving something really quickly You want it to be smooth and I think the the bands provide like the smooth It's an experience with that and also to like a pail of press Is something that is something I would probably start people with to see how well they control their body and are able to Anchor their body properly with their core and stabilize So that either starting, you know just on your knees and going from there Sitting on a ball or standing or being in a split stance You kind of go through those variations to see how well you stabilize being pulled left to right and and where the discrepancies lie and then from there I add strength to that so something like a You know a cable machine is a great one to include in terms of loading that a little bit more heavily And then expressing that fully with the the medicine ball is something that I would kind of progress into that direction Yeah, someone might be wondering why rotational strength and power is even important Every time you walk you incorporate rotational ability. I mean when you walk you'll notice as your right foot steps forward your left arm Steps forward. It's called this counter rotation process. Of course. It happens when you run You could try walking where you don't rotate where your left your left foot moves forward So does your left arm and you look very strange and it feels very robotic and awkward Yeah, so rotation is extremely important It connects the upper and lower body and then in sports, of course, this is very important It doesn't matter whether you're swinging a bat throwing a ball throwing a punch Catching something turning to your opponent. You have to have good stability In in rotational ability the muscles involved really You know center around the core training the rotational Your rotational ability really develops your core in some pretty remarkable ways you get a nice strong tight looking core By training this particular type of movement not a lot of people do it in gyms A lot of people kind of avoid rotational exercise the most I've ever seen the average person do or like twisting crunches Which really isn't training the rotation as much as it's training a Russian twist Yeah, you'll see that sometimes I like bands I like bands a lot for this and here's a deal if you don't train rotational power Start slow start slow develop some strength once you get comfortable and stable Then you can add some speed to those and to add a few so I you may have seen like I don't know if anybody falls Me but maybe some of you guys do but like I've done I've done some stuff with the the sledgehammer and You know, I think this is one of those exercises that just looks cool and so a lot of people post it but to be honest like What what I was talking about in terms of like if I have the ability to anchor myself to stabilize to be able to do all these Things and now express myself fully with with accelerating all of this I love to use the the sledgehammer to now add a rotational element to that includes my entire body It's not just my upper body my shoulders slamming down You know, I really have to be able to connect to my legs and my hips because legs and hips I think a lot of athletes they don't really can like understand how vital that is to be able to drive You know even more to maximize their their power output And so to be able to to firmly stabilize and have strength in your feet to ground yourself That's what's going to determine how much of volume of power that I'm going to infuse into now the rotational part of the Movement that's up top and now boxers know this like you're throwing a punch If you throw a lot harder punch once you connect your legs and hips and get that all to Smoothly connect all together at once. So we're talking about doing this for like athletic purposes So I'll mention like walking, you know that it has a big play and it were rotational strength but I tell you what this is Probably the number one injury that I had happened to clients that were training with me Was when I would neglect Doing anti rotational and rotational exercises and yet, you know, they would still get hurt and they always got hurt doing something so Simple it was always picking a shampoo bottle up or pulling a weed or bending over to pick up a little dog Dog food or just something so basic yet I was over here able to bench and squad and dead live with them with all this weight But then they they would throw their back out Doing such a basic movement and it is it's an area that most people neglect and even if you're you don't have any Desires to be, you know an athlete or you're not pursuing anything in that work in that realm There's a tremendous amount of value for just the average person to incorporate rotational strength Into the routine and I like I like bands is just the the staple overall like it's good for advanced and for beginners It's a good place to start Justin's point of making sure you're grounded first before you move into more explosive things like the sledgehammer and tossing the ball Yeah, and you you work on this and you get a really nice core One of the side effects of our maps because mass performances are I'd say the one program we have that does the most emphasis On rotation and the comments we get from that program are always Centred around how awesome people's core looks and develops and really has to do with the rotational exercises