The Squat Bible w/ Dr. Aaron Horschig
Dr. Aaron Horschig uses the squat as a vehicle to empower people. He helps others decrease their aches & pains, improve their athletic performance, and find their TRUE STRENGTH.
You may know him as the author of The Squat Bible or in some way have interacted with his lecture hall, Squat University.
Aaron is a physical therapist, strength & conditioning coach, speaker, and writer. He has worked with a diverse variety of athletes ranging from Olympic Weightlifters, powerlifters, CrossFitters, international level soccer players, MLB and NFL athletes.
Today we deep dive into the Squat to talk about the intricacies of this movement and how you can express your full potential.
(4:30) - Using the Squat as a vehicle to empowering people
(9:30) - Intricacies of movement
(11:52) - Squat looks good to the common eye -- but still experiencing aches & pains
(13:58) - Why everyone should be able to do a pistol squat
(23:30) - Spending 10 minutes every day in the squat to improve your rock bottom
(30:39) - Pinching in the hip during your squat
(35:30) - Stability and Coordination
(38:00) - Expressing mobility beyond your workout
(39:30) - Coordination = Timing
(43:00) - How to neurologically recruit more musculature
(45:15) - Why you need hip internal rotation to squat
(52:00) - Barefoot squatting
(54:10) - Knee sleeves
(57:55) - Morning routine
(1:01:00) - The Squat Bible
(1:05:00) - Breathing and Belts
Resources we may have talked about:
Q&A w/ Dr. Aaron Horschig (when Airborne Mind first began)
Hook Grip Sleeves
Tommy Kono Bands
Becoming A Supple Leopard
How you can connect with Aaron:
Hi, this is Dr. Erin horseshit, and you're listening to the airborne mind show.
Misbah Haque here. Thank you so much for joining me today and welcome back to the show. So before we get started, if you've been enjoying these episodes, please, please do me a favor and head over to iTunes to leave a five-star review. So, I mean, it's one of the greatest compliments you can give. If you can, let me know what you think, whether it's good or bad, you know what you've been enjoying, where we can improve. Don't hesitate to let me know. And obviously, it helps me out with rankings helps me out with getting more interesting people on the show and you know, help spread the message. So do me a favor head over to iTunes and let me know what you think. The other thing I would love to point you to is the home base, the airborne mind.com. So not only can you check out the full show notes there as well.
So anything we talk about on the show typically I will link up there and you can also see the free training resources there as well. So there's a hip mobility warmup, shoulder stability warmup. There's a snatch guide. There is a checklist if you've tried to improve your strict strength for things like pull-ups, handstands, pushups, all sorts of cool stuff. To see what is most relevant to you right now? And if you sign up for any one of them they're free coaching videos. If he signed for any one of them, you will get two emails from me per week. They're fairly short. Number one is when the podcast episode drops and number two is the athlete digest. So that is a Roundup of things I found interesting every Friday. So once again, head over to the home base, the airborne mind.com and share it with a friend who might enjoy it.
Now today's episode is brought to you by audible.com. So there's this book that Aaron recommended after the show. It's called start with why by Simon Sinek and you guys know how much we value the why behind everything that we do, you know, on this show and in this community. So if that sounds intriguing to you go check that out. I haven't read it myself yet, but I will be in the next day or two I'll, I'll start diving into it. But it sounds like it will be a good one. And if you want to check out any of the previous books that guests have recommended on the show, you can head over to the airborne, mind.com forward slash reading list. And there's a link there as well at the top that you can just hit to get a 30-day free trial or a free audiobook from audible.com there as well.
So today my guest is Dr. Aaron Horshack from squat university. And this episode's exciting for me because about, let's see, 15 or 16 months ago when I first started airborne mine. And it was just a blog. I reached out to Aaron to do a Q and a written-styled interview. And I'm just, I'm taking a look at that right now. And it's just cool to see you know, the quality of questions. I've been able to ask, have definitely improved over time. And I really like Aaron because if you've ever visited either his site or his Instagram page he's able to be very technical, but very simple at the same time, he's obviously a very smart dude. He's a physical therapist, strength and conditioning coach, speaker, and writer. He actually just came out with the squat Bible, which released the day of this conversation.
And he now works at boost physical therapy and sports performance in Kansas city, Missouri. His past patients have included professional football players from the NFL CFL minor league baseball players, European professional basketball players, Olympic weightlifters, numerous NCAA division one and two athletes, international level youth soccer players, CrossFit athletes, and numerous athletes in a variety of sports. So his background includes being involved in the sport of Olympic weightlifting as an athlete and a coach for over the past decade. So this was just such a fun conversation for me. And Oh, just a heads up. So I actually, I think a power line must have gone out or something, but the wifi went down and we just disconnected in the middle of our conversation and that's never actually happened before. So didn't really know what to do, but thankfully he was a good sport about it and I was able to call him back about an hour later and continue the conversation.
So in the middle here what I'll do is I'll plug in a little note when that happens, so you don't feel lost. But yeah, just to give you a heads up that happened, not too big of a deal with that being said, please enjoy the show. And more importantly, I hope you do something with it. Aaron, welcome to the show, man. Hey, I'm honored to be on. Yeah, I'm a, I'm a huge fan. I mean, I follow your Instagram page and there's a host of different cues and concepts and light bulb moments that have happened for me. You know, just kind of keeping up with you. And we actually did a short Q and a that I'm going to link up in the show notes later. We did this about a year ago and where we just kind of, I think you were just starting out SWAT university and whatnot. So it's been very cool to see all the people that you've been able to help since then.
Yeah, it's, it's been a really crazy path. I mean, I opened up a squat university in October 2015 and it's really taken off and it's been amazing to come and contact and help so many people cause you know, really my goal is to really empower every single person I come in contact with. And it's really been crazy to see just how everything has exploded since then.
Yeah. So it sounds like the squat is kind of a vehicle for you to be able to do a lot of that. So I'm curious, like there has to be some type of obsession with the squad, right? Want to talk about it so much, right. What is it about the squat versus maybe like the deadlift or the push press or why did you choose a squat versus maybe any other movement?
Definitely. And that's a great question that a lot of people have, and this is usually the story that I come up with is as a physical therapist, while I'm going through my evaluation process with a new patient when they come in, I was seeing this common trend over and over again. And it didn't matter if it was a, you know, 16-year-old soccer player, it wasn't an elite NFL running back. It was, you know, grandma that's got knee pain. I was seeing these people that were having pain at some part of their body in, during the evaluation process. There's a time where I'm actually looking at their movement and I say, all right, you know, I want to see walk, show me just, you know, regular bodyweight squat. And there was this trend that people were unable to perform the most simple movement of a bodyweight squat, you know, and I think it's, it really shows that as a society we've re-evaluated and almost changed our, our are basically our priorities, right?
So where are we and exercise, and it's not actually something that you focus on as a bodyweight movement often throughout the day. So we only think about moving big weight. If you Googled the squad, right? You see a ton of huge, you know, weight move. You think of Ray Williams squatting 1,005 pounds raw. It's freaking crazy, but we don't see, you know, how often can you think of any of your parents sitting in a deep squat then throughout that, you know, so as a child growing up, your only thought of seeing the squat is moving big weights. So on that, whenever we can rearrange those priorities back to where we're, you know, seeing the squad as a movement first, it changes everything in more so than any other fundamental movement or exercise. Whenever you can perform a good bodyweight squat asked to grass all the way down, it really changes things because it, I think the squat sets the foundation for everything else that we do or many other things that we do.
If you think about it from an exercise perspective, when you go to the gym, if you were doing cleans or snatches, all of those have their basis in a squad. Obviously, the squad as an exercise has its foundation as the movement first, but there's so many other things. When you're jumping in landing on a box, we're doing a box jump. You know, if you're running and cutting, you know, when you cut that, that small drop, that's a single leg squat that you're using to be able to set the, the fundamental, you know, movement foundation to be able to do that extremely dynamic movement. So I think the big thing that I sort of had this light bulb moment was we have rearranged our athletic priorities to such an extent that we are doing two things. First we're inviting injury into the picture. So I was seeing all these people that were sustaining these injuries because they're not grasping basically the concept of move well first and then move big weight.
And then I think that we're also limiting the potential for what's possible athletic performance-wise. And what I mean by that is your movement foundation allows you to increase your potential for what's possible. So if you move really well, you have the potential because your tech, you know, your technique, so good, you're moving mechanically. You can move more weight than if you weren't moving very well. Obviously that's a very general statement, but what I find is that when you start to improve the way you move, you think about it, technique first, you can go much further and you're going to do so much safer you know, from that perspective. So that was sort of the light bulb aha moment. And I just sort of took it and ran with it. And since then, it's been a mission to try to get out to as many people as possible, Hey, let's fix our movement. Let's look, you know, technique first big weight, but let's do it in the right perspective.
I absolutely agree with you because I think what happened maybe on a macro level is that when we started to think of the squat, as something like, okay, the standard for the squat hips below parallel, keep your chest up, don't let the knees come in. And we just kind of rush people through this movement, right? Like when somebody comes into a CrossFit gym and we're like, all right, cool. You can go down up and we don't necessarily lose the value of maybe the intricacies of the movement. Right. So now what happens is like, all you're thinking about is just, okay, I gotta be able to go down and up and I'm good. But maybe the little things that, you know, you're able to dig into, like, okay, being able to keep big toe pinky toe heel on the floor, or being able to actually feel what it's like to externally rotate, all of that is kind of lost. And maybe I feel like it's coming back now. What do you think? Do you think that we're starting to value the quality of movement a little more?
I definitely think so. I'm seeing more and more people, you know, share tidbits of information in the awesome thing that I love seeing is sort of the community of people that are on sort of squat university messages, and why not. So if I put a post up on Instagram and those there'll be people that'll be commenting, you know, Hey, I'm having this problem too. And there'll be someone else. That'll comment back to them, Hey, you know, work on this, use this queue. And I'm like, that's something that I say or, I mean, a lot of stuff that I'm saying it's not the first time it's been said, I'm not giving amazing groundbreaking stuff. I'm just sort of formatting it in the most simple way possible. And I'm giving it to you all at one time under the application of the squat. So, you know, you're seeing people that are, are understanding the intricacies, but we're explaining it in the most simple way possible.
And eventually people, it becomes second nature to people, to, you know, when they walk out a squat, their foot's in a nice stable position, you know, and then all of a sudden from there on out, you know, maybe they're not having that back pain because they're understanding, Hey, I got to engage my hips first. I need to make sure my knees aren't jamming forward and collapsing inwards. And all of a sudden we're starting to see more and more people, which is the goal squat, more weight, safer, awesome technique. And it just spreads from there, like wild.
Absolutely. so I want to give you maybe an example of an athlete I'm thinking about right now at my gym who, and maybe there's a couple that can be into this category, but to the common eye, they look like they're good, right? Like their squad is decent. They can go down and up. They can go ask to grasp, they are lifting decent weight, but they still have maybe knee pain. Right. And let's say they're 30 years old. And they kind of point to just maybe, okay, well, I've beaten up my body when I was younger as an athlete. And this is just kind of how it is. Right. I gotta grind through some of these aches and pains. It's it may not be so bad that they're like, Oh my gosh, I got to go get looked at by a practitioner and get this taken care of, but they've almost accepted it as a part of, you know, daily life. So I'm curious, like how do you what are your thoughts with dealing with somebody like that? Who is in a sense kind of experience and, and is good in terms of like, just being able to check the boxes, but that pain and aches and pains are still kind of present.
Definitely. I'll say this pain is not something that is normal for your body now, for some people, if they let's say they had, you know, a career in the NFL where they've played 15 years and their bodies just beat to hell. Obviously, there are going to be exceptions to the rule where we can't backtrack necessarily all the way and take away years and years of damage. But to the extent where people just sort of give up in their, like they think pain is normal part of life. I don't accept that. You know, and what I always say to that is there's got to be more to that. Let's, let's look into this more in the most simple way of understanding of whether or not this is something that can be modified or yes, it is something your body is just beaten up. And unfortunately, this is part of your life, which in many cases is not the full answer.
For example, someone who shows an amazing squat and usually in a double like stance, they can squat good weight, but they're still having pain, especially in the knees. What do you do? The first I do is AI, get them out of their weightlifting shoes if they are wearing them. And I'm going to screen their body with a single-leg squat. Now, a lot of people look at that and they go, well, I'm not a CrossFitter, I don't need to do pistol squats, every single person, regardless of who you are, should have the ability to perform a good single-leg squat. Now, some people, this is going to be a pistol squat. Some people I've worked with an NFL lineman before. I don't expect him to be able to go ask the grass. I do expect him to be able to do an eight inch box touchdown excursion.
So that means standing on an eight-inch box and doing a good single, like squat tap his heel to the ground, and all the way back up. And what I find is that a lot of people who have knee pain who are unable to do a single leg squat, there's your cue. It all comes down to movement. So sometimes it just takes a little bit of changing it up as far as your screening process, to illuminate where the problem is. Maybe it's not in the double leg squat. Maybe they show pretty good movement quality and the double leg squat, but the squat is also a single leg movement as well. So sometimes exposing it with the single leg is a lot, you know, allowing us to then take that and then fix that problem, whether it be coordination, strength, balance, to really find what's possible as far as, you know, changing up that person's symptoms.
So when you're taking a look at the single-leg squat what are some areas in terms of screening that are, you know, standing out to you? What are you looking?
For? Sure. The first thing I'm looking for is what joint moves first in what I've noticed is a lot of people they're very good at maybe starting with the hips in a double leg squat and what I mean by that is a small hip hinge. But as soon as it goes to a single-leg squat, they forget how to do that. So as soon as they start their descent, their need jams for it instantly. And what that's going to do is show me two things. First. It puts a lot of sheer force on the knee early on, which can aggravate some different things. And second, it's showing me that their coordination and balance is a little off because just like in the double X squat, we want every descent to start with the hips. Now, to the extent of what that is, is all determined on your anatomy, your mobility, and the type of squat you're doing.
So if it's a low bar back squat, which is pretty common to powerlifters, you're going to be taking a little bit bigger hip hinge. And what that's going to do is it's going to engage the glutes, the posterior chain, the strongest muscles of your body, but it's also going to keep the bar balanced over the middle of your foot, which is what every squat requires in order to produce efficient force and power with a front squat. If we take that huge hip hinge like we did with the low bar back squat, that chest is going to fall so far forward, the bar is going to roll right off your chest. So obviously we can't take a huge hip hinge, but we still want to start with the hips. So the hips are going to engage extremely slightly back. And then you're going to sit that butts straight down.
So in doing so you still engage the glutes, you limit that premature forward movement of the knee, which is going to limit that amount of sheer force on the knee early on. And it's going to keep your body in balance. So the same thing applies to a bodyweight, single-leg squat, except obviously with the body weight, single-leg squat, because we don't have a Barner back are the only determinant for as for how big that hip hinge is going to be is going to be on your mobility in your anatomy. For some people it's going to require a big hip hinge for some, it's going to require a little smaller one, and you'll be able to sit up, right? If you Google pistol squat, and then click on images, you'll see a couple of different images. And there's always one there's of a man, his shirts off he's wearing like black pants.
And he is sitting in an awesome pistol squat, like all the way down. And his chest is fairly upright. His body allows him to do that. He's got amazing ankle mobility and his proportions, as far as his femur length, his torso length is allowing him to sit very upright in that squat. However many people can not do that. They don't have amazing ankle mobility and B their body morphology their femur length torso length, tibia length. Doesn't allow for that. So it's during a single leg squat to have a very inclined chest and that's normal to do so. So the first thing I'm looking for is the quality of their movement and engaging those hips and staying balanced. The second thing I'm looking for is what's happening to that knee. As far as the side-to-side movement, ideally, that needs to stay in direct alignment with the foot the entire time.
This is pretty commonplace, or it should be for most people when they're screening the squat. However, what you'll find is that a lot of times these people that have knee pain, but don't show any problems in a double leg squat, when it comes to this single leg squat, they can't show that great quality again, that knee likes to wave around. And a lot of times it likes to dip right in. So I'm looking for where's that knee going, and then we're seeing where's the problem at, is it a foot stability issue? You know, is it a mobility issue? That's where we sort of break the body down from there to expose what are the weak links that we then need to work on? So it's always a movement-first perspective in screaming to discover, well, where's my problem at then from there. And once we find our problem, which a lot of times for the person that you're describing is not going to be found until we break down their single leg squat, then we find out where's the weak links. Is it mobility? Is it coordination, stability? Is it both? And then how do we fix those.
Now? Would you say, is it okay in a single leg squat to have that, you know, that when you look at maybe the hips and the glutes that rounded, but wink type of motion because somebody might be able to maintain that during the double leg squat, but when the, you take them to the pistol, you know, now we've got a significant rounding of the back. But maybe you're still braced. I dunno. Would you say, is that okay? What should we be looking at there?
Definitely. That's a great question. It is completely fine to do that. Now. Here's the thing with that. So that would be considered that button wink that a lot of people will instantly go. That's horrible. That's the worst thing in the world is going to cause you a, you know a herniated disc, well, let's talk about this. So first off, what is the butt wink? It's that excessive pelvic movement where the pelvis is being pulled under the body. And what that does is when it's excessive, it causes the lumbar spine. So the low back is going to also bend as well. So there's a direct relationship between the pelvis and the low back. Well, if the low back is extremely flexed over time with many repetitions and with enough load down through the back, it can theoretically create a bulging disc. So there's two things that we have to look for now with a barbell squat.
We obviously have a lot of load through the spine. So if we have excessive, but wink with a body or with a barbell squat, you're going to reach that theoretical end range breaking point sooner, because you've got a lot of load through the low back and a lot of, you know, excessive lumbar fluxion, however, with a bodyweight squat, there's no load going through the low back, very minimal, obviously just gravity pulling down, but you still have a little bit of that. The flection. So we have that as well. So if I'm looking at a pistol squat now, me personally when I go into a bodyweight squat, you know, if I'm sitting down there and just relaxing, there's a little bit of bubbling and I'm sitting down there relaxing. It's not a big deal. If you look up Google again, like I say, third world squat, right?
You're going to see people from all over the world that are just sitting in the bottom of a deep squat, and guess what some of them have winked and I'm sure none of them are having back pain right now. So it's not the worst thing in the world to show that with a body weight squat, that's going to be normal for some people's anatomy. Now with a pistol squat, that's sometimes going to be exemplified or amplified, I guess, even more because of the demands on the body. So because you have to have that much more ankle mobility in order to go that deep. Sometimes it's going to create a little bit more bend in that low back, a little bit more flex. So that butt wink and sort of rounding and a low back can become a little bit more pronounced in the bottom of a single-leg pistol squat.
Now, again, bodyweight squats, not that big of a deal, in my opinion, it's been way more blown out of proportion than most people realize. However, here's where we come into the thing where we're, you know, it's, I don't like making vast generalized, you know, recommendations where, Hey, it's never going to be a problem. For example, in the sport of CrossFit, it is common to hear people go well, I had a wad, right? Had 300 pistol squats or something crazy like that. Do you know? Well, obviously we're thinking of the load frequency, you know, timetable, I guess we'll say until basic glee, your disc has that theoretical end range where an injury is possible. Well, if you're going as to grass on a pistol squat, you're seeing a little bit about wink. If you're doing a couple reps a day, it's not going to be a problem.
If you're doing 300 reps in a row and you've got that, but wink while the load is not very high, the frequency of movement is very high. So theoretically you're edging towards that, you know, end range possibility for that disc staying healthy. So, you know, that's why, again, I don't like making completely generalized statements saying it's never going to be a problem because there will be those people that do take things to the end range, the type of movement that they're doing. But most people, if you're sitting in the bottom of a D B pistol steps every day, working on your single leg dynamic and you control, and you have a little bit of, but wink rounding in the low back, I don't believe it's as big of a deal as many people have made it out to be, especially if you're also complementing that with good core stability throughout the rest of your day in doing other things that are making sure that your bodies.
Okay, now I'm a huge fan of what you just said there spending time in the bottom of the squat, right? So being able to tinker with your limitations, like, okay, what joint am I actually limited at? You know, adding foam, rolling, and bands and balls in there is great, but at the end of the day, got to come back to the actual full squat. So I'm thinking about a person right now who you know, let's say that they do overhead squats, right? They don't feel comfortable. Like they go super, super slow on the way down, or maybe a snatch, same thing, super, super slow on the way down, because that confidence is not there. You haven't built up enough time in the bottom of that squat. When I think of like rock bottom, should the person who maybe, you know, they get to about hips around parallel, right. But then after that things kind of start to break down, is there rock bottom that position there? Or is there rock bottom all the way down? And should we be in a bodyweight squat just kind of hanging out and mobilizing in that deep position?
Definitely, I'll say this everyone's depth is going to be a little bit different based on a number of different things. First is mobility profile. So everyone's got a different little level of mobility. For example, let's say you have a 32 year old named Joe. Joe works at the office all day long, where he sits down. You know, and maybe it was an athlete earlier in life, but now he just has a pretty sedentary lifestyle. His mobility is going to be very different than 16-year-old Johnny who is just floppy as hell. You know, like they're gonna be very different people. So when we look at the mobility, you know, someone's a rock bottom may be a little bit different right now, the only way to figure out how to make that improved is to go through testing and see, you know, is it actually something soft tissue wise that we can mobilize and whatnot.
That being said, I think every single person should spend at least 10 minutes every single day in the bottom of a deep squat accumulated throughout the day. Not all at one time. This, this is something that I was first turned on to by Kelly star out of mobility wad. His very first MobilityWOD video was how, you know, the 10 minutes squad tests. Can you accumulate 10 minutes? It's the mob deep squad during the day in a lot of people, this is sort of mind-blowing. They don't really understand, well, I don't sit in the bottom of the deep squat. Maybe I do a little bit when I'm warming up for my workout, but that's about it. I don't do it throughout the day. And then you wonder why it's so difficult for you to catch a snatch and just feel comfortable down there. You know, what I find is that, you know, the squad is not something you just do during your workout.
Mobility is not something you just do 10 minutes prior to your workout, 15 minutes after little stretching, and then you're done, you know, if you want to really find out what is truly potential with your movement, quality, with, you know, yourself athletically, you need to take mobility and specifically the fundamental movement of the squat as a bodyweight movement seriously, and do it often throughout your day. So we talked about mobility is one big factor. So that's, you know, there's different tests that you can do that I share as far as finding out if it's a, you know, a joint restriction, a soft tissue restriction but then you also have to consider someone's anatomy. So for example, there's some people that have very deep hip sockets versus people who have very shallow hip sockets. And those people are going to have sort of a different level of hip flection, which is the movement of going down into the squat, your knees coming closer to your chest.
They're going to have different levels of what is end range. So if you look at some people, like a lot of people like to point towards these the Chinese lifters weightlifters that are just, I mean, they're sitting to grass in the bottom of a perfect squat and their, you know, their their torsos extremely upright, well, their bodies, you know, as a whole are built for that, these guys are, you know, five, six max and they're torso to femur length. They're very, you know specific for excelling in the sport. You take the same, you know, type of movement. And you ask a kid who's six, seven, and you know, has a very different ethnic background. And as far as you know, how their bodies are naturally built, and you ask him to do the same thing, he's not going to be able to nearly look at that, you know, but his body is sort of built to run and junk.
So everyone, you know, you have to take in the background of, you know, how their bodies and bone structures have developed. Definitely to that last thing you definitely need to take into account as injury history. So someone who has had, you know three fractured ankles or has, you know, a history their bottom is going to be maybe a little bit different based on that as well. So that's where as a coach understanding all the different things that come into play is huge and understanding whether or not this is, this person's bottom, right? This person's bottom for good, or, you know, if, if there's a lot of room that we can play around with.
Yeah. And, and the one thing you said about the Chinese lifters, the other thing with that is you know, they are scouted from a very, very young age, right? Like from the age of seven, eight years old, you're, you know, they're looking at how big their thumb is. Is it going to be able to go around the bar and hook grip? And I heard this with ya'll Ming, like he never really loved basketball until the age of 18. It was because of his height. And because of what he was kind of meant to do, he was put into a specific sports school for basketball because that's where he was going to Excel. And they kind of do the same thing with weightlifting as well. So there's so much more planning than kind of what we see right off the bat.
One of the worst things, or one of the things that bug me the most is when people will comment under something and they'll go, well, these Chinese lifters do this. Or, you know you know, or as far as maybe the knees coming in a little bit, and I try to tell as many people, a lot of times I just leave it go. These lifters have been chosen from the youngest age. They are the most elite. There are millions of people in the Chinese weightlifting Federation, and these are the top ones. So their bodies are able to handle a little bit of a poor movement and get away with it and, and Excel and lift 200 kilos the head because they, you know, just selection of how they find their most elite athletes. They've got a billion of them. If you think about basketball players in America, there are millions of kids who play basketball. Think about that the same way over in China. There are millions of kids who come up start weightlifting. So it's easy to understand why they have excelled so much as a country in finding the most elite athletes in that aspect.
Hey, I'm back. So this is exactly where we kinda cut off and yeah, Wi-Fi was gone. Power was out for about an hour. So let me link upright. As soon as we kind of reconnected and were able to move on with the conversation, here we go, all right, we are back. So I lost power there. So my wifi went out and the call completely dropped, but we are back. And I think where we left off as you know finding your rock bottom, right. We just kind of concluded that. So I want to give you maybe a third athlete or third type of situation. Somebody who has been maybe endlessly mobilizing, right? They've been on the foam roller. They've been doing a ton of soft tissue work. Maybe they've gotten looked at by chiropractors and different practitioners. But they, and maybe to the common, I like their squat looks pretty decent, but they