 All right, our first question is from Corinne from Pennsylvania. Hey Corinne. How can we help you? Hey guys first of all, thank you so much for all you do. I really appreciate all the content you produce and Sal I am so excited for your book. I cannot wait for it to come out. Oh, thank you. Oh, yeah So my question is um specifically relating to when I deadlift and do barbell rows Well, I have been lifting consistently for about four and a half years But I've been noticing more and more as I've been developing kind of more capability with these movements I feel the lift in a different place on my right lat and my left lat And I basically am just not sure if there's any sort of priming movement I can do if there's any mental cue that I might be missing when I approach these movements that's kind of inhibiting my ability to To cut to I guess finish the lift correctly. Yeah, that's a great question And it's actually quite common, especially when people first start to develop muscle They'll say things like I feel it more on my right side of my chest and my left or more on my right shoulder to my left Without watching your form and watching you work out because that would help me really diagnose more specifically what's going on Really a good rule of thumb in a case like this is to go lighter To slow down and to focus on the squeeze, right? So let's say you're doing a barbell row and you're you like you said you're feeling it more on one side The other or it just feels different I would take the weight and I'd cut it in half literally go down, you know 50% so it's much much lighter and then slow down the rep and then when you get to the part where you're squeezing where the Barbell is near your midsection Hold the barbell there and then squeeze your back and your lats as hard as you can and try as hard as you can To feel the exercise where you want to feel it It's gonna take a little bit of practice, but in my experience this general advice tends to work for most people so current are you on Facebook? Corinne hello. Yes. Hello. Sorry. So yes, I am on Facebook So I'm gonna I'm gonna have Doug give you access to our private forum This is one of the things that we do quite a bit inside this forum is People will post videos of them doing exercises that are trying to troubleshoot this exact thing So before I start trying to take guesses at what might be going on here It would help out a tremendous amount if you were if you posted a video of you actually rowing or deadlifting Because I'm gonna I'm gonna look I'm gonna start at the floor and work all the way up and and see if I see any sort of discrepancy and Sometimes somebody is just slightly pronating on on one of their feet So it's their their feet are just barely collapsing in the tiny bit and it's running its way up the kinetic chain And they're feeling it on one side more than the other or their back And they don't even realize it because they're looking up, you know from the hips up They're not even paying attention to their feet because it's a back exercise and most people don't make that connection So I would love to see a video so I could kind of look and see how you're moving and then there's other common things where You know we if you're right-handed and you you write with your right you drive your right do everything with your right hand a lot Of times clients will their right side their shoulder will be rolled a little more forward than their left side And so then when they go to do an exercise like a bent over row That right side that's protracted forward a little bit more doesn't quite get the same engagement and squeeze on the lat On the right side as the left side does so it could be a lot of different things like that And you know you're already that fact that you're aware of it. I mean that's huge The next step I'd say is to get another pair of eyes on it that are looking from the outside Yeah, to kind of piggyback on both the guys what they've kind of contributed I also think like spending a lot of time in unilateral training helps In going slow and and feeling your way through that and going for the squeeze But anytime there's a discrepancy and I feel one side over powering the other I tend to just you know put a halt to You know any kind of by loading situation and go back to unilateral and really try to regain that stability and support Yeah, you know, it's a good exercise for instead of the barbell row you could try a one-arm Cable row either standing or seated and Like I said earlier go light slow and really focus on the squeeze Typically if you can in that shortened position in that squeeze position If you could feel the muscle in the squeeze position then the rest of the repetition tends to follow suit Awesome, thank you so much I actually just started a map split and not too long ago and the one-arm dumbbell row something But the alternating one is something I never tried before so I am I have been experiencing some some benefits with that But I'm curious to see if I'll see to carry over as I start to incorporate more of that the two-handed stuff excellent for sure Yeah, you definitely will thanks for calling in Yeah, thank you so much. Have a great rest of your day guys. Thank you. I love questions like that. I mean the fact that You know, I think that's one of like the steps you try and get every client to right when they first paying attention Right exactly. She's already at a place where she's aware most clients are just completely just moving the bar Yeah, completely unaware they see how you move and they just try and emulate it They're not really paying attention to what muscles are supposed to be working So the fact that she's already aware of that there's some sort of a discrepancy there And she's even had the awareness to probably video it or see and she says the bar looks even But again until I see that video it could be like I said something so so small in their feet That are running that's running all the way up. That's throwing that off Yeah, and it's the strength of a barbell of barbell lifts is the fact that you can load Them so heavy and they're great for overall strength because of that you tend to build a lot of muscle with them But along with that comes a weakness which is one side can definitely do more than the other Dumbbells are excellent at evening the body out especially when you do one dumbbell exercise at a time So rather than doing a two-arm dumbbell row you do a one-arm dumbbell row and then let the weaker side dictate The amount of weight that you use this is why barbells and dumbbells complement each other so well Oh, yeah, it's just a healthy practice because I mean even when you feel balanced And you're going through a lot of barbell training eventually One side is gonna sort of take over the other and so it's just a good practice to go back to Dumbbells and do some unilateral training