 Our first caller is Oliver from Michigan. What's up, Oliver? How can we help you? What's your question? Hey, what's going on, guys? So I've been running Maps Anabolic, the at-home mod, for about nine weeks now. And I'm just looking for ways to improve my deadlift form and was wondering if there's any specific trigger section or body weight exercises that might help me out there. Oh, great question. First off, how's the, because we, maybe people listen and don't know this, but we put dumbbell-only modifications in most of our programs so people could do them at home with just dumbbells. How is that working for you, by the way, otherwise in the past nine weeks? It's been great. The programming has really allowed me to make some gains while being at home. It's also helped with just connectivity and slowing things down and working on form as well. Excellent. Now, in your deadlift, where do you feel like you have the problem? I would say keeping my shoulders rolled back. The hip hinge, not so much an issue, but keeping my shoulders rolled back is a little bit harder, especially without the bar. OK, so a couple of things I would recommend. One is to do prone cobra as a priming movement before you do your deadlift. So prone cobra, if you're not familiar with the exercise, we have it on our Mind Pump TV YouTube channel, but it's phenomenal for what you're talking about, a scapular retraction. And then the other thing I would recommend is to do one-legged deadlifts with your shoulders pinned back. That'll really help you out. OK. I just was answering, literally, a similar question on the forum this morning. So that single leg deadlift is exactly what I recommended. So that's the way I go. I don't know if you've gone through my Instagram, but I was posting that for a while, probably down in the last year or some time. So if you go back enough video, as you can see me showing the technique of it. But it's tough. It's a challenging exercise to get good at. But once you get good at it, you'll see some serious carryover into your deadlift. Definitely. Cool. Thanks, guys. I appreciate it. No problem, ma'am. Thanks for calling in. No problem. Take care. Yeah, a lot of people don't realize that if they get good at a single-legged deadlift with weight, their normal deadlift is going to skyrocket. I noticed that myself. I didn't think I would have that much carryover, but it's pretty remarkable. Yeah, it's interesting. It reveals a lot of the imbalances, especially when you do it with one leg. And that's what I love about that. And two, to bring those shoulders back and everything, I didn't bring up. But just our wall test is great for that as well to work on. Well, I think everybody needs a little hip strength and stability. And I just think that's one of the best movements for it. And I don't care what level you're at. I can regress that all the way down for a 70-year-old woman that's doing it or somebody who is a 25-year-old athlete that can lift 400-plus pounds on a deadlift. You can make that exercise extremely difficult. And you can make it, and you can regress it enough to where you can do it with somebody who's very old. Exactly. But yeah, that prone cobra has got to be one of the more underrated movements. I don't ever really see anybody do it. But what a great movement for people, especially for posture and just to activate that mid-back. Yeah, especially to prime right before you go to do that. Totally.