So Tony, I hope that gives you an idea of where this range of motion is coming from. If you have any questions about this, please go to askbillharman@gmail.com and submit another question and I will see you guys tomorrow. Coffee and coach's conference call—don't forget that. And we've got some new stuff coming up on iFastU as well. So if you're not on iFastU, get there. I'll see you guys tomorrow. Happy Thursday everybody. I had neuro coffee in hand and it is perfect.

That's one of my pet peeves with the lighter construction shoes is that when you do change direction, you slide inside the shoe because the upper gives way, where you just slide into the toe box. Or if you do get anything with a good mid-foot construction, then the rear foot is mush. And so nothing really flips my skirt at this point. The thing that you want to be really careful of is that you don't try to use a straight ahead shoe for your agility based activities. So like a running style shoe is a bad idea. And I think there's probably too many people that try to get away with that. They're just not constructed to go side to side. When you have a high heel to toe ratio or you have a sort of like the base of the shoe is widest at the bottom and then it narrows as it goes towards the heel. It's like all you get is hit the outside edge of that shoe and you're looking at an ankle spring. Do you guys remember the pump shoes? Did they have those when you were kids? I'm not as old as you but yes the pump. Well, so I was already old by the time the pump shoes came out and so I didn't I wasn't attracted to them because I didn't care whether I could dunk or not and but the nice thing about them is that they did give you that nice little secure feeling of you know that that sense of the shoe around your foot.

We've got ground-up influences, we've got top-down influences to address here, but Tony, I think if you look at this as a two-sided problem and if you look at it as trying to recapture that middle range of propulsive strategies, it'll be much more useful. Have a great day, I will see you guys later.

Okay.

You make a really good point here, Alex, is that we should recognize the fact that this foot is connected to everything else. There are relationships that are associated with the orientations above the foot. And yes, it is very, very predictable. It's probably something that we probably need to expand upon at some point in time. But I'm going to have to do it in some other form. And unfortunately, I think that it's going to be more of an intensive oriented kind of a thing where we have plenty of time to break these things down. So this short form video kind of thing just doesn't do it justice because it is rather detailed but once you get it it's incredibly powerful because just like we use iterations above and below in the axial skeleton to confirm our suspicions we can use the foot in the same way where we would expect to see a presentation in the foot that we would see up in the pelvis as well. So thanks Alex I appreciate that.

On the front side, I have an eccentric orientation and I still have the yielding and overcoming elements that again produce the turn. So if we were looking at a pelvis, and I look at the two ends of the golf swing. So again, backswing to this side, follow-through to this side. Those are both inhalation strategies. They're both going to produce external rotation through the pelvis. So if I was just to ER both sides of the pelvis equally, what I would see is this. But to produce the shift, I create a yielding strategy on the side to which I am turning. And so it looks more like that. So both sides are ER. Now what I'm not doing is I'm not showing you the IR element in the middle. So here's exactly what happened. So I go ER with the yielding strategy on the right side. If I'm taking my club into my right-handed backswing, as I come towards the middle, I will IR. This is where I produce my maximum force. So force is always produced in an internally rotated manner, and then I would shift back to my ER strategy where I have the yielding strategy on the lead leg there. Now, if I'm turning, obviously I have a foot position that's coming up from the ground, I've got a knee position that's coming up from the ground, I've got a hip, I've got a femur turning into the acetabulum that also contributes to my production of rotation, so I'm not ignoring that. I just want you to see the representation of what's going on in the axial skeleton because it is both sides of the body doing the same thing from a muscle orientation standpoint. The difference is the delay that's produced by the yielding and overcoming strategies. So right away we have elements of PNF that are in play to help us produce rotation. So those are your chopping and lifting patterns. Because what they're doing is that they're actually producing the concentric orientation on one side of the body, the eccentric orientation on the other side of the body. And then as you move through space, you're producing these yielding and overcoming strategies. And so that's why those contribute to rotation. Any number of rolling patterns are going to be contributors to this ability to create rotation. All of your arm bar progressions, the simple log rolling that we're doing, the unilateral shoulder rolls, et cetera, all contribute to these compressive and expansive strategies that we're going to use to produce rotation. If we think about the pelvis as something as simple as working through our split stance activities will actually help us produce this rotation. So again, we have a lot of things that we can utilize in the gym. I promise I'll produce a video that will demo some of these things so we do have a visual representation of how we would utilize these things.

If we have a sensory issue in our mouths or a physical deficit, so we have people with a really small narrow palate, a narrow airway, all of those things influence our ability to breathe and move and be comfortable. And again, managing the way that we perceive that from a stress-related standpoint, all become these influences. So there's a lot of stuff here that we have to take into consideration. It makes it very, very difficult because again, a lot of these things are just unknowns, and we're doing this by processes of elimination. It's like, okay, so it appears this, it appears this, it appears this, and we start to take things away, or we say, look, at some point in time, we have to recognize that it is not within our scope to help this person. We may be able to identify that there is a problem, but it is beyond our scope, and so then we need to refer them to someone else that may be able to help. That might be their primary care physician to become the case manager to start to manage this thing, or if we can identify a specific deficit because of our training, then we can refer them to the appropriate professionals. So there's a lot of things that are potential influences. The first goal I would say is to try to eliminate any interferences that are obvious. Again, this could be a training related thing or just a personal behavior thing that we think is an influence that we can usually manage those rather readily. But there's always going to be those unknowns. So that's what makes this a little more difficult than we would like. Sometimes it'd be great if everybody came in and made those changes on the first day. But sometimes it is a struggle. There are many influences, my friend. Hang in there. Hopefully this was helpful just to stimulate some thought process for you. Have a great Wednesday.

And so that's going to be through this middle range of propulsion. So we're going to have to get to there so we can capture relative motions. The knee is going to be flexed so we can again capture relative motions. The hip is going to be flexed again so we can capture relative motions. And so what you're gonna have to do then is probably build somebody from the ground up. So these are the half kneeling people. You're gonna try to work towards a split stance. And if you wanna think about using the the hamstrings as reins on a horse to orient the tibia. So remember, if we're talking about knee hyperextension, then that medial hamstring, so semi-teninosis is going to be eccentric-oriented, we need to pull that back to internally rotate that proximal tibia and try to hold that femur in its ER position relative to the tibia. So again, you're going to be using This is where people talk about weak VMOs and things like that. The reason that we have this weak VMO is because it's been out of position, if you will, for an extended period of time. So it's very, very difficult for it to move through its full excursion of eccentric to concentric orientation. So that's going to try to balance itself out just through the reorientation of the knee. but you're probably gonna be looking at medial hamstring to lateral hamstring orientation to get the tibia right, get the foot position correct, and then you just start to drive your chops and your lifts, your presses, all this stuff in half kneeling but really being particular about this half kneeling position to help you recapture this normal excursion of tibial femoral ER relationship to the femur, okay? So I hope that makes sense. If it doesn't, please ask a clarifying question as to where there may be some confusion. Like I said, it's very similar to the knee valgus stuff, but you get a different foot position that you're dealing with when you're looking at this hyperextension kind of a thing. but also keep in mind it's not really hyper extension. It's a rotation problem and it's people trying to go towards external rotation. So again, Julian, hope that's helpful.

That's why the box squat is so popular with power lifters is because it does allow them to capture eccentric orientation at a depth but it's the minimum allowed, and then they learn how to yield throughout the entire system. So all of their connective tissues are providing the yielding strategy to even get into position, which is why we tend to see connective tissue issues with a lot of power lifters. We see a lot of bony changes with a lot of power lifters over time because of the dramatic, compressive strategies that they're utilizing. That affects blood flow to the joints, affects blood flow to the connective tissues. We've got a whole world of hurt in our futures if we don't take care of ourselves. So I hope that clarifies a little bit of the yielding and overcoming strategy. If we're looking at the power lifting style squat at the bottom, you're going to be as nutated as you can, but also compressed underneath. I can't even create the position with my pelvis model because you're going to probably bend the sacrum underneath you to a significant degree. So from a health standpoint, from a power living standpoint, it would behoove you to work on both styles of squat—one squat, obviously for your maximum effort for competition purposes, and the other one to help you maintain some health and mobility. So again, I hope that helps you, Sandy.

So your glute bridges and hip thrusts with your knees apart will actually help compress that strategy right there. And now you've got compression where you typically would have expansion in a narrow. And so again, the goal here is to maximize the performance regardless of health, increase the arching capabilities in a bench press. Let's stay at the obvious don't forget to bench press because you have to practice the position because it's very very specific. And so all you have to do is get on YouTube watch a bunch of videos about it you'll see a bunch of high-level powerlifters getting into the position practice practice practice. The better you get at that more compressive strategy that you're gonna get. The bench press itself is a compressive exercise. So let's not ignore the specificity in regards to some of your other training the sumo pulls, cross bench pullovers, a good old classic. So drop your hips below the level of the bench, arch backwards over the bench, and perform your pullovers. Another great compressive exercise. Now, secondary consequences. Here's the bad stuff. You're gonna lose range of motion. Now on a certain level, that's performance enhancing. Like I said, it's going to keep you in your groove, it's going to improve your efficiency in the big lifts, but the secondary consequences of losing that range of motion is you're going to create a bunch of compressive strategies. You're more likely to see a bunch of soft tissue injuries because the concentric orientation associated with the compressive strategies will reduce blood flow to key areas like connective tissues and bone and things like that. And so that's why you're going to see a lot of the soft tissue injuries that you see in power lifters. That's why you're going to see the progressive arthritic conditions in power lifters. So the thing that I want you to understand is yes I'm talking by performance, yes I'm intentionally compressing you and yes you're going to increase your powerlifting performance, but there is going to be consequences that are going to compromise your health in the long term. So please keep those in mind. You get to be an adult, you get to make all of your own decisions here, but the reality is is that the harder you drive yourself into these positions, the more likely you are to experience the negative secondary consequences associated with high levels of concentric orientation over prolonged periods of time and exhalation strategies which can compromise who knows how many different levels of health.

But if we look at sort of the end game situation where they're pulling the sternum down and pulling up on the pubis, what we have is an orientation of the head forward. So this is not a traditional forward head where we have the lower cervical extension, upper cervical extension. The orientation of the cervical spine really doesn't change a whole lot. It's just the fact that the head is going to be shifting forward. What you're going to see though because we've got an actively retreated mandible in these circumstances is the mandible is going to get pulled back and so they're going to stand and they're going to be mouth breathers. They'll stand with their mouth open. You'll see the retreated mandible and then the head actually just shifts forward. So we're getting actually more of a compressive strategy of the cranium down on top of the cervical spine. So again, not really a traditional forward head scenario and probably a little bit more compressive than what we would see with the traditional forward head. So you're going to see a lot of limitation in the upper cervical spine under those circumstances because you've got concentric on concentric all day long there because the hyoid bone gets pulled up. You've got concentric muscle activity pulling the mandible back. You've got concentric activity coming from the upper trapezius grabbing the cranium and pulling down. So we got a lot of limitations here, which is why we have to use this kinder, gentler approach with these people to work their way out of these things.

Yeah, go ahead. I'm up for that.

Yes, it is.

The reality is if we look at this thing from two strategies—compression and expansion—it's just an interaction of the two. How do I utilize that? Eccentric orientation, yielding to expand; concentric orientation, overcoming to compress. And that's literally how you're going to move through space. So this squatting thing is a great representation of how those things interact. Hope that's useful. If it's confusing, ask questions. Love the questions coming in.

I'll post the link on my Facebook page right before the call tomorrow morning. So I'll see you guys tomorrow.

And it might feel good for a little while. You might gain motion for a little while, but it never stays because the tissues will always go back. It's like a stretcher arm strong, you know what I'm talking about? So stretcher arm strong is viscoelastic. So I pull on him and his arms get really, really long and I sit him down and he goes like that. They teach levers in school. That's how we move because people see on a cadaver, they see pulleys and ropes and levers. Dead guys do have levers. Live humans don't, right? So if we use that model as a representation of how we move and then that's how you're trying to apply it, you'll be successful on some level because you're moving in the right directions under some circumstances, but then the model will top out when you start to recognize like, oh, this isn't the lever.

And so hopefully that answers a little bit of your question. I apologize I had to rush today, but I got a lot of stuff going on this morning. You guys have a great Wednesday. It is the gorgeous one's birthday today and one of the best things ever. She forgot it was her birthday today. So I love that. And that's one of the reasons why I married her. So you guys have a great Wednesday and I'll see you. Oh, coaches and coffee tomorrow morning, 6 a.m. I'll see you guys then. It is Thursday. I have neuro coffee in hand and Dr. Mike, it is perfect as usual. 57, 57 grams per pot makes perfect coffee every time.

Yes.

And then over time, what we can do is if we identify areas of compression and expansion, we can associate changes in shoulder measures that are associated with where this thorax is compressed or expanded. So if we can simplify this to a degree, we can look at the division of the thorax from the scapula down. So we look at the inferior angle of the scapula about T7 or so. Anything below that will expand and it's going to provide us an element of motion in the shoulder that is typically going to be in the early stages of shoulder flexion. So if this area was compressed, what I would see is an early limitation in shoulder flexion. So typically what that's going to be is going to show up as a shoulder flexion measured below 90 degrees. This area is also going to be associated with the influence of the strategy at the ISA. So if I get a wide ISA, this area is typically going to be expanded. And so I will have access to that lower measure of shoulder flexion. As I go up, now I have the scapula and the associated spinal scapular muscles as a constraint here. And so if that would be compressed, I would look at a measure that is farther through the level of elevation of the upper extremity. And so this would be more associated with the limitation in horizontal abduction and anything above the T4 level, I would associate with end range shoulder flexion. And this is just to do with the shape change of the thorax, how it positions the scapula, and then what motions would be available at the shoulder. So this is something that you can make a comparison with over time to confirm or deny this. The nice thing about this is that we also have these constraints on the front. So again, I have the ISA that's associated with this lower posterior aspect. But I also have the sternum and the manubrium, which provides some constraints that are also associated with these posterior measures. So as I draw my horizontals through the thorax, I have an association anteriorly as well. So at the level of this scapula, as I go forward, of course, I've got the ISA, as I go up to the spine of the scapula, that is areas associated with the synchondrosis between the manubrium and the sternum, so the angle of Lewis depending on your resources. So there is actually a potential to bend the sternum at this level, so I can actually get a down pump handling up manubrium, which would provide a different resulting measure in the shoulder. And so this is how we start to divide the areas of compression and expansion in the thorax to be associated with certain shoulder measures. So it's just a matter of paying attention over time.

Keep in mind there are some clients that are not qualified to be in half kneeling, nor are they qualified for split stance activities. Your goal under those circumstances is to recapture the intentional anterior and posterior orientation of the pelvis. This assures that I can maintain the position of the ischial tuberosity relative to the femur, which gives me the capacity to restore relative positions within the pelvis.

I'm going to go finish my neural copy and then I'm going to go grab a workout and it's going to be a great weekend. If you have any other questions, make sure you post them on Instagram and I'll see you guys. I've got a question from Drew and Drew says, "I've been thinking about your shoulder flexion video and your comments about how it's common for individuals to use internal rotation to finish shoulder flexion. To improve shoulder flexion without this compensation, what are your thoughts on landmine or Viking pressing?" So he brings up a couple of variations also on that theme of using a Viking or a landmine press. Drew, what I would say is the thing that we want to want to be sure of is that we have an understanding of why we actually have this limitation and short reflection in the first place. And that's going to help us determine what strategies we're going to use to help restore it. So let me turn Alfred around so we can actually see what the limitation is on this overhead reach. When we get a compressive strategy on the posterior aspect of the thorax, the higher up the posterior compression, the greater the limitation in overhead reach. So many people will actually be limited below the level of the scapula, and they're not gonna be able to perform any form of pressing without a compensatory strategy above shoulder level. As we get up into the upper thorax, this is where we're really looking at the overhead reach limitations. So if we were to use, say, a Viking press or a landmine press in an attempt to restore the ability to reach overhead without a compensatory strategy that would represent a full external rotation of the shoulder overhead, one of the limitations of this exercise is the amount of load that we're going to use. If I was to use an excessive load that would require me to perform an acceleration strategy to complete the press, I'm defeating my purpose of trying to get my arm overhead without compensation. An increased load demands that I use an acceleration strategy to complete the activity. That's going to cause compression in the upper thorax and immediately limit my capacity to externally rotate the shoulder with my arm in an overhead position. That doesn't mean that I can't use these activities to enhance my ability to shift airflow from side to side. If I perform these activities in a unilateral manner, with the appropriate loads, I can actually improve my capacity to reach overhead. So Drew, let's head out into the gym and we'll go over a couple of nuances using the landmine press to show you what I mean. So Drew, here's an example of how we would use landmine pressing to help maintain or gain left shoulder flexion. So I'm set up in left half kneeling here, and what I'm gonna do is create a propulsive strategy on the right side by pushing the right hip ahead of the left. In doing so, I create a posterior compressive strategy on the right, which will allow my left posterior to expand. It's the expansion in the dorsal-rosport area that allows me to maintain or recapture overhead reach on the left side. As I press upward, I'm going to maintain my posterior expansion by reaching forward but not allowing my thorax to drift forward. If I was to reach forward and turn into the press, I would create a posterior compressive strategy on the left side, which would defeat the purpose of creating the expansion for overhead reach. Since my goal is to emphasize left shoulder flexion, as I'm pressing with the right arm, I can create a posterior compressive strategy on the right that will also help me maintain my expansion on the left. So what I'm going to do here on my setup is shift my left hip posteriorly, which again turns my pelvis to the left. This helps me emphasize the posterior expansion as I press on the right side. As I press on the right, I'm going to create the posterior compression, the propulsive strategy on the right side, which will help me maintain left side expansion. So Drew, it's not one particular exercise that's so important. What's important is that you respect the goal. If the goal is to maintain or improve shoulder flexion, then any activity of choice has to maintain the posterior expansion in the dorsal rostral thorax. So don't forget to take load into consideration. If my goal is to increase force production, I am always going to superimpose an exhalation strategy as this is required for high force. Just remember that this higher force production is going to require the exhalation strategy that may compromise your ability to reach overhead.

Hope you got your neuro coffee like I got mine and we'll see you next week.

The Camperini angle is the angle formed by the clavicle and the scapula with its apex at the midpoint of the acromion. This measures how much of a compressive strategy we have with the superficial musculature. It represents a compressive strategy rather than the superficial helical angle. If we have superficial musculature compressing the axial skeleton, the scapula will begin to elevate, creating compression between the anterior and posterior aspects of the clavicle and scapula, causing it to ride up on the thorax. This results in a narrowing of the angle. A normal angle is about 60 degrees give or take. If we see a compressed angle, we know we have a more superficial compressive strategy. From an approach standpoint, there are many ways to reduce that compressive strategy. Under many circumstances, we can reorient the movement system to reduce the compressive strategy, resulting in an expansion of the Camperini angle. There are various methods to achieve this, such as manual techniques or using gym exercises like a suitcase carry to reduce that strategy. The Camperini angle is a useful measurement, but it's not absolute. What we don't want to do is think it changes significantly regarding the strategy we may be using.

I think that it's a matter of determining what your key performance indicator is, what element of performance that you're trying to chase, and then you superimpose the strategy on top of that. So that's a really good question, Alex. Thanks for asking.

I would never use this technique under extreme loads, but I might have them sit to the box and then take the inhale while they're there and then an exhale as they move towards the sit to stand portion of the exercise. So again, there's a lot of ways that you can bias this if my goal is to restore the eccentric capabilities of the pelvic diaphragm or to overcome the compensatory inhalation strategy. But again, I would try to bias them towards inhalation from the get-go by position. So again, there's lots of ways that we can modify the box squat depending on what our specific needs are or the intervention that we desire. And that's one of the reasons why I love that exercise so much.

Turning is a big deal in regards to most sports and from a health standpoint. I like to do a lot of cross connect variations. This might be a cross connect in a side split squat or it might be a cross connect in an anterior or posterior orientation with a split squat or we might use a series of lunges with cross connects or backward lunges with cross connects. Then that moves into what looks like an A march with a cross connect, and then that becomes more and more dynamic so then this becomes an A skip and so on and so forth. Then we can look at some sort of isolated activities that we might need. Depending on the individual, let's just say I get a big strong muscular individual, what they might have to do is doing some loaded eccentric orientation in certain areas in an isolated manner. So old school dumbbell flies done not to enhance muscle strength or hypertrophy, but just to achieve an eccentric orientation. People that are very concentrically oriented need help achieving some of these eccentric positions to allow them to recapture this full excursion of inhalation and exhalation. So that might be included as well. There's any number of activities that you can throw into your warm-ups rather than just blindly creating a sequence, but keep in mind that all of these exercise strategies can be used as training and as your assessment because if you understand how this shape change occurs, one you get to select those activities whatever they may be. So maybe we're doing old school gym class exercises like bear crawls and crab walks to restore movement capabilities, but again we can also keep our eyes on people and use them as our ongoing assessment. So if you look at your key performance indicators in regards to whatever you're trying to recover, achieve, or promote, we can use these activities in that manner. So in a nutshell, what does my warm-up consist of? Whatever it needs to consist of, because we have to understand that what shape change are we trying to influence and what capabilities are we trying to enhance.

I've got some really, really good friends in baseball and I will trust in them to help me understand it better and we will move forward in that regard. I apologize for the bias and the strong opinion, but I believe it needs to be said so we can progress. Regarding Nick's question: instead of the typical I's, T's, and Y's, are there other ways to challenge the rotator cuff for a baseball player? Of course there are. The rotator cuff does not behave in isolation; it is involved in any movement that utilizes the upper extremity, whether supportive or active. But you do raise an interesting point. I plan to create a video on the I's, T's, and Y's because I think they are prescribed one, too often, and two, incorrectly. It's applied as a blanket exercise when, in reality, if you prescribe it to the wrong person at the wrong time or in the wrong context, you're creating a problem. Let's return to the original question: should arm care be aimed at increasing the dorsal rostral space? Maybe, if that's the specific need of the individual. There are two extreme archetypes of pitchers, and some will benefit from increasing dorsal rostral space more than others who may already have it. So, under certain circumstances, the I's, T's, and Y's are a great exercise for a specific type of pitcher with a particular structure. For others, it is the worst possible thing you could do because it actually steals the expansion element they need to position the ball. When we talk about the cocking phase of throwing a baseball, if I lack dorsal rostral space, I have to create a compensatory strategy to cock the ball, which is generally not the best choice. Again, if I am already compressed in that area and I prescribe the wrong exercise, such as an I-T-Y for that individual, I have just magnified the compensatory strategy they will use to throw. Now, perhaps it appears that you have enhanced performance in some cases. For instance, some people actually increase their velocity when using a compensatory strategy. If that is your goal—to amplify that capability—then you are successful. But we must understand the secondary consequences. If you risk other body parts, are you promoting the possibility that the pitcher will now have to pitch through lower back pain, elbow pain, or shoulder problems? There are any number of such factors, and that is what makes this so complex. While we want to be right and it is easy to preach opinions about arm care and physical structure, when we look at the individual, we have to make decisions about what we are trying to achieve and what outcome we desire, with the understanding of the secondary consequences. That is something I cannot predict, nor can you; it is something we have to assess based on the individual's experience, bringing us back to the n-of-one, within-subjects design model. This is how we must proceed, but we must do so with great care and concern, avoiding large leaps of probability. We must work within a framework that allows us to provide ultimate protection while we pursue performance. Again, this is very difficult; there is not one single right answer, but many possible right answers. However, I love that you asked the question because it raises significant concerns about how we often prescribe exercises blindly and simply cannot do that. We have to start viewing people as individuals.

Yeah.

Yes, I know, sorry man. But I got down here, and I just knew I had to get out of that situation and get closer to my friends and my wife's family, so we moved down here and started working at home. And a lot of people don't know, but this is how desperate I was: the first client that I took, we were living in Pendleton at the time. We were living with Jess's parents as our condo got ready, and I had to take my first client at 4:55 a.m. at Wolf Run.

And the rotation, if you need anything else, just throw another question there at askbillhartman at gmail.com and I'd be happy to answer that for you. Okay, Enrique! Last question of the day. Do you have info on breathing pattern for squats and deadlifts? I've been dealing with SI joint instability for about a year now. So yeah, if you look through some of the Instagram stuff and some of the YouTube stuff, you'll find things on the squats and the deadlifts. But we have to differentiate between what kind of activities that we're doing in that regard. So what type of squat? Because not all squats are created equal. Some will be biased towards more of an inhalation strategy and some will be biased towards more of an exhalation strategy. So if I was to do a power on the thing style back squat for instance, that's a very exhalation based activity because my goal is concentric force output. High pressure strategy, nutated sacrum, concentric pelvic diaphragm. So if I am trying to enhance my ability to expand, recapture range of motion, or eccentric orientation, that's probably not going to be my first choice in regards to squatting. Again, making reference to the powerlifting style squat. Deadlift's kind of the same thing. Very, very compressive, very concentric oriented. So you think about the fact that with a deadlift, there's very little eccentric orientation prior to the pull. I am concentric from the get-go. And so again, if I'm trying to increase my expansive capabilities, my ability to recapture range of motion or eccentric orientation, probably not the best choices. In regards to your SI, If you've been dealing with that type of an activity, so if I emphasize back squats, power lifting style squats, lots of deadlift variations, I would question whether you have an SI stability per se because of the compressive strategy that's required. So just because you have a pain doesn't make it an instability necessarily. Make sure you get evaluated by a competent physical therapist in that regard to give you some guidance and some strategy into how to deal with that. Also, if you have any specifics in regards to what your capabilities are, you can always throw those up into the next Q&A, and we could break you down like a case study and give you some suggestions there too. So I'm willing to do that. That's about it for the Q&A for this week. Hopefully, I was coherent. I'm a little rushed today because I got to squeeze this in between a bunch of mentorship calls. So I apologize if I rushed through this. But as always, if you have any questions, you can post them up on the Instagram videos. And then especially on Friday when I ask for questions, please post them there. You can make a comment on any of the YouTube videos. We can hash that out there as well. Or just go straight to me and ask Bill Hartman at gmail.com. I'll be posting things throughout the week. We got a box squat video that we're actually shooting today that will be coming up later this week. So stay tuned as they say, and I'll see you guys next week.