Barbell Shrugged - Why the Snatch Is Safer and More Effective To Teach Than The Clean w/ Anders Varner, Doug Larson, and Travis Mash - Barbell Shrugged #495

Episode Date: August 17, 2020

In this Episode of Barbell Shrugged:   What are the benefits of snatching for beginners. My the mobility requirements for clean may be too much. Why the snatch is a safer lift to teach than the clean. How to coach the snatch to beginners Why the snatch looks scarier but is actually safer. Sticking points that make the clean harder to coach.   Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram   ———————————————— Training Programs to Build Muscle: https://bit.ly/34zcGVw   Nutrition Programs to Lose Fat and Build Muscle: https://bit.ly/3eiW8FF   Nutrition and Training Bundles to Save 67%: https://bit.ly/2yaxQxa ———————————————— Please Support Our Sponsors   Shadow Creative Studios - Save $200 + Free Consult to start you podcast using code” “Shrugged” at podcast.shadowstud.io   Organifi - Save 20% using code: “Shrugged” at organifi.com/shrugged   www.masszymes.com/shruggedfree  - for FREE bottle of BiOptimizers Masszymes   http://onelink.to/fittogether - Brand New Fitness Social Media App Fittogether   Purchase our favorite Supplements here and use code “Shrugged” to save 20% on your order: https://bit.ly/2K2Qlq4    Garage Gym Equipment and Accessories: https://bit.ly/3b6GZFj Save 5% using the coupon code “Shrugged”

Shrugged family, this week on Barbell Shrugged, Coach Travis Mash, Doug Larson, and myself talking about the differences, similarities between the snatch and clean, why you should be teaching the snatch to beginners before you teach the clean, even though it looks a lot scarier. It's much more safe and much more effective to teach the snatch over the clean, and in this episode, we teach you why. But before we get going, EMOM Aesthetics High Intensity Hypertrophy is the most efficient and effective training program to get you strong, lean, and athletic. Effective and efficient muscle building, high volume, high intensity training to increase lean muscle, shed body fat, metabolic conditioning without the burnout, without spending 60 to 90 minutes a day in the gym. For $47 a month, retail price is $97. We're giving you an insane deal right now.

Six free bonuses, high intensity hypertrophy, the newest release in EMOM aesthetics, which has just been flying off the shelves. It's insane how many people are doing EMOM aesthetics right now. It is one of the coolest things I've ever been a part of, seeing how many people are digging these high-intensity hypertrophy workouts, build some muscle, get lean, stay athletic. We're doing it all in under 30 minutes. This one is awesome because it's an actual long-term program in which we're able to vary the intensities, add a lot more assistance movements. And we're also able to vary how long you are working out, vary the rep schemes just because we have a much longer time period. So retail price, $97.

Inside that $97, you get high-intensity hypertrophy. That is going to be emailed to you every single week. You're going to get four weeks of workouts and coaching, how to eat, macronutrients, recovery guide, video movement guide of over 80 plus videos, and workout tracking sheets. This retails at $97. For the next two weeks, you're going to hear me talk about this because using the code muscle, you're going to save 50%. So for $49 a month, you're getting all that plus nutrition for weightlifters. That's an online nutrition course, how to eat the game muscle.

The one-time challenge, macronutrient calculator, personalized macros, underground strength revolution. That's taught by Zach Avedesh for teaching you the squat, deadlift, and bench press. Flight school for the snatch and clean and jerk. Faction fire breather skill sheets so you can track all of your progress. All of that added up, it's over $1,000 value. You're getting it for 97 bucks. But you're also gonna save an additional 50%

using the code MUSCLE at checkout. Also, each month when you get your program, you're going to be getting not only the program, but you're going to be getting a new course along with that. Starting with maximum mobility, statching clean and jerk technique, faction food, shredded nutrition. And each month, you're going to get a brand new bonus course to go along with the programming. Strong, lean, and athletic.

Get over to barbellstruck.com forward slash store. Search for EMOM aesthetics, high intensity hypertrophy. It's also in the show notes. You're going to get strong. You're going to get lean. You're going to get athletic. You're going to do it in the most effective and efficient way that we know how. So you don't have to spend 60 to 90 minutes in the gym and use the muscle for the next two weeks. That is until next Friday, you will be able to save 50% and get it for $49 a month, along with all the free bonuses and the monthly bonuses on top of it. We're going to do ad reads in the middle, friends. We've got a lot of cool sponsors to talk about, and we will see you at

the break. Welcome to Barbell Shrugged. I'm Anders Varner, Doug Larson, Coach Travis Mash. Today on Barbell Shrugged, we are going to, this might be controversial. Are we being controversial? Is this a controversial topic? A little bit. Probably not really. Maybe a little bit. We are going to talk about why we believe that teaching the snatch to beginners is a much safer and effective way to get people to learn the olympic lifts without injury than the clean and when i start to think about teaching or the

differences between the snatch and the and the clean um much of this comes down to mobility and safety when you're teaching beginners how to move. And I'm stoked to hear. I know, Coach Travis Mass, you have been on Twitter talking about this, which inspired this show. But I'm stoked to hear from you guys on just experiences in coaching beginners, some of the hangups that we run into in teaching both the snatch and the clean. And then a lot of the thoughts surrounding why the snatch is a more beneficial tool than teaching the clean and then how we progress beginners into learning the clean safely and effectively without, you know, maybe they have the mobility restrictions

or just overcoming some of the fear that comes along with Olympic lifting. So, Doug, when you start to break down technique and teaching beginners the lifts, what are some of the main steps and maybe even mobility pieces that you're looking for in teaching either the snatch or the clean? I mean, the first thing I'm going to do is just demo the movement and say, here, try it. And just kick it. An actual example of their movement. Like, you might not need to change that many things.

Of course, there are probably a few little things in there that you do need to change if they're a brand new person but um you can look you can look pretty easily and see if someone has a good movement pattern if they if they have any obvious glaring mobility restrictions um you know are they are they squatting like all the way on their toes they have two inches of lift underneath their heels at the bottom you know like the stripper squat that type of thing yeah um like high heel squat do they are they completely leaning back is the bar like in front of them like if they're doing an incline bench press as they do a quarter squat you know they have like massive shoulder restrictions um so that's usually the first thing i do and then and then i will take them through a more comprehensive mobility assessment if i'm like working with the athlete

one-on-one but it depends on the athlete and what their goals are if they're a weightlifter then you know certainly they need to learn every detail of the technique and i think teaching snatches to weightlifters first is is a really good idea um it's more it's more complicated and kind of a tougher more skill-oriented movement than the clean the clean's a little more raw strength of course they're both highly technical but if there's long-term development in mind for someone who wants to compete in the sport then i think an emphasis on the snatch is a really good idea if they're a mma fighter and they have a fight in in eight weeks and and they but they also happen to want to learn um some olympic stuff because they heard it's good for power development then maybe they don't even worry about snatching at all maybe they just do power power

cleans and and hex bar squats and and other types of jumps and whatnot um and they don't need to learn snatches at all. So it's an athlete and goal-dependent question like most questions. What are your thoughts, Travis, for weightlifters specifically? Yeah, I mean, I definitely think with weightlifters, you should probably teach it first because it is definitely the more complex movement. However, in my experience, I've found that on average,

it's easier to teach than the clean. The reason is because so many people are restricted in that catch. You know, like I feel like, you know, whether it's the bar being by their throat that freaks them out so they get that natural, you know, feedback of like, you know, keep it away from me. Or if it's just, you know, they don't have the mobility to get into the rack position.

Example, we have two really, really good football players that come to Masley, and you have Tate, and you have Cam. And Cam has struggled from day one. I mean, when I say struggled, it's just not like perfectly clean. But snatching was right away super easy for him. And it was easy for Tate because, you know, for whatever reason, I feel like, you know, that position that the bar has to sit in is a little bit, you know, more difficult, whether it's range of motion,

whether, you know, the bar being by the throat. So I think it's a great one. I think it gets, you know, the key would be this is like have everyone I like, I like to start everybody with the overhead squat and preferably like if, you know, doing the, I think Doug, you said this a long time ago, but doing like a close grip overhead squat pretty much will tell you, you know, can't do, they have the mobility to do it. And if they have the mobility to do it, I would say even for football players,

personally, I would teach snatch. If you want to choose one or the other, I would say the opposite. I would say teach snatch in my experience because it's more power. It's less load, so it's less of an impact necessarily on the low back. And it's fast. It's super athletic. I love it. If you can do a snatch, then you're pretty much ready to do any kind of athletic movement on earth

because your thoracic spine mobility is perfect, shoulder movement is perfect, ankles, hips. Actually, to further clarify, when I said just let someone demo the movement, I rarely have people just do a full snatch all the way to the bottom. Really, to your point about the overhead squat, it's a power snatch plus overhead squat. I want to see their start position. I want to see how they pull. But at the same time, I don't want them to have to worry about the coordination

of landing in a full squat with blocked out elbows. A lot of people, they are okay power snatching when they're brand new, but they don't want to do a full snatch. They don't want to do a squat snatch because it's just scary to pull yourself under the bar. They think they're going to drop it on their head, et cetera, et cetera. So power snatch plus overhead squat is probably the first place they go. I think one of the reasons it gets super scary for people too is like it is the most complex movement.

So people tend to associate complexity with fear and that they can't do it because it's too complex or too hard. But it's kind of like the back squat and the front squat conversation we were having a couple weeks ago. If you load a bar up and put it on your back, your body finds ways to make that movement happen even if it's not optimal movement patterns. You'll just figure out a way to stand it up in a front squat your wrists aren't going to save a lift in the same manner that like your back is going to save a lift or your low back is going to save a lift like there's there's points in the lift in which you just automatically fail the lift because there's no musculature or joint that's capable of handling the load in the

front rack right when it comes to a clean your body is going to be able to move the bar into a place even if your movement patterns are suboptimal and you're just doing it wrong like we've all seen people in a globo gym or just in a regular gym that don't have the like real movement capacity to be able to do a clean properly yet they understand that they're supposed to muscle the bar to their shoulders and they can do that because they don't have to move the bar that far they can kind of do it really sloppily or they're using their low back or they they realize that they're jumping and then their feet go super wide. And you're able to break through so many of the bad movement patterns and inability to do the movement correctly by just sheer force in a clean.

And then you catch it with your elbows down. It's really sloppy. You probably don't have the mobility as a beginner. But when you're teaching the snatch, you're just not going to be able to do it. So if you could teach somebody to get to throw a barbell away from themselves and to get out of the way, it's a significantly safer way because there's no way to force the movement when you have to move the bar three feet from your hips to over your head. You can't force the bar that far. And

if you're not doing it properly, like in a clean, you could kind of like shove your L your, your elbows under the bar and, and fight for position really hard. But at a snatch, you can't front raise the bar that hot, even a 45 pound empty bar. You can't just continually front raise it until it's over your head. It just doesn't, even somebody that's very strong, a 45 pound front raise to like a 45 degree angle over your head. That's heavy. It's awkward. It feels like crap and you're going to dump the bar. So if, if as a coach, if you understand the movement, it's a, and you're just trying to teach basic jumping patterns and how your body moves under the bar. It's, it's a much safer route in my brain because the client is going to think

immediately that they need to overpower the bar versus finding timing and speed and rhythm and actually having to think like an athlete but if you teach the snatch first they're not going to be able to front raise it over their head they have to learn how to jump they have to learn how to kind of create loose arms to be able to get whippy and and bring themselves under the bar totally and like one thing one thing that we haven't brought up yet is probably the number one, I'm guessing at least, in my experience, the number one injury you see that's a bad injury that you might see in a gym would be a wrist.

We've all heard the stories of people. Max Ada broke both his wrists. There was a kid in my gym, a guy who i was i wasn't there when my other coaches were there he broke his wrist in my gym so my the only major injury i've ever had in my in my gym was the clean where they you know they get to the knee to elbow and bam yeah i've done the knee to elbow thing i heard me too like i mean i feel like that's one thing you know everybody's gonna do it's just a pretty big risk but like in sn mean i feel like that's one thing you know everybody's gonna do it's just a pretty big risk but like in snatching i've yet to have one human being ever get hurt

snatching in my gym yeah yeah zach critch broke broke both his wrists too he he had like 350 i think he was cleaning and he hit the bottom of his front squat and then just fell backward and both of his elbows oh yeah i heard about elbows at the same time and just double snap there's a good there's a good video of it if anyone wants to look at it just go to youtube and type in like zach critch comeback story and you can you can watch the footage because it happened at the training center and so they have like multiple angles of it you can watch he was cleaning with straps on right yeah he as he tried to get out of the way he was just tied in yeah number one let's add that in never ever a

good idea i don't care ever the first time i cleaned with straps i was like nope nope that is not supposed to happen i am gonna break my wrist so fast a lot of good athletes can do it like you know uh nathan dameron is really good at doing it and then um you know morgan could do it because he's got the great mobility. But it's just never a good idea. No matter how good you think you are, like, if you get in a position like, you know, Zach Gritch, who's, you know, obviously he was a good athlete too. But, you know, you just one mistake and you can't get rid of the bar.

Now, you're in trouble. Break both your wrists in half. Well, that's going gonna be probably the limiting factor in the majority of people in the clean like you the you have a book coming out talking about the clean and the the video you keep sharing everywhere that's gone a little little now that you're trending on linkedin yeah um of that guy i want to say he's got like 315, something like that on the bar, some heavy amount of weight, but he's just getting into the hang and like bouncing it off his hip into the clean. Now you still have to be strong and athletic to do that, but it's not the actual

movement. And that's kind of like what I was talking about of like, there's ways that because you don't have to move the bar that far in the clean. And I want to say that guy even had straps on. There's no way you're just dropping that amount of weight on your thumb. He's just doing hang power cleans from the hip, just popping it. It's one of my least favorite. Yeah. Mobility is going to end up being the limiting factor for the majority of people. When they first walk into your gym,

they're just not going to understand the front rack position. It's really uncomfortable until you just force yourself to do it over and over and over again. Most people, even though they probably don't have perfect overhead, if there isn't some huge thoracic spine issue, can get their arms over their head in a safe manner. It may not be perfect, but you can at least get your arms over your head and feel weight and then kind of start to adjust things from there in a much safer way than the front rack the front rack's just really i don't even have a good front rack and i've been front squatting and cleaning for 20 years mine's getting worse as I get older now. You're totally right, man.

It's just a lot can go wrong with this clean. It's really hard. As long as, like we said, here's the keys. Once you assess, can the person do a good overhand squat? If I'm a strength coach out there, high school or football, time is limited, which is something that we don't have to experience.

But in college and high school, time is a limiting factor. In college, you only have X amount total per week. So if you have to choose, I would say snatch. You could even go with hang snatch. You could do power stats from blocks um oh one of the things i hate this was gonna say is that when people put straps on and so they'll be like you know they'll see morgan clean 440 i clean or i clean for something and you look and it's like with straps on from the hip and they're doing that whole crazy movement that we all know is the bar is

oscillating. So you're really not doing anything. You're really using oscillation like crazy and then using the oscillation to clean it. What you really do is put yourself at a huge risk. Normally that movement is so bad on the back and just potentially even worse on a lot of things. Yeah, they're basically doing barbell cycling that you would see like Matt Frazier do, but with 400 pounds on the bar. And they just rattle it until they get enough bounce going on. I don't know. I feel like a Laco should use that as like a marketing tool.

Like even this guy's safe bouncing 400 off. The barbell will not break. It will not break. Right. No matter how much you rattle it, it will. Yeah. Oh, Matt, I actually have a question for you about how USAW teaches the snatch. Like they teach the snatch first and, and the seminars. And I took my level one sports performance coach or whatever it was when it was, I want to say, call it five years ago. It's probably a little bit longer. But do you, the method that they teach the snatch is not from the hip or the high hang, but they teach the overhead squat first. It's like press, push press, snatch balance, and then snatch balance all the way down and hitting positions do you

think that that's in a more effective way like do you think that's the appropriate way to get people i'm not saying to put usa w out but more on your personal way of teaching do you teach the overhead position first or do you teach kind of the rhythm and timing from the hip well i teach them you know what i would teach them is the overhead squat then i would teach them, you know, what I would teach them is the overhead squat. Then I would teach them the, you know, snatch pull. Because, believe it or not, mobility for the pull is different than mobility for the overhead squat. So as long as they can do those, I move right into, even in day one, I would move right into front power, just the hip. Yeah. And then, you know, I slide it down.

And I do a little different than them. I don't just, I go from the hip and I go from the knee and I go from the knee and I show them how to get back to the hip. And so then they end up doing it again from the, that's the key. Cause a lot of people they'll do it right from the hip. And then when they go to the knee, they switch the movement and they go from the knee immediately by the head.

And they don't understand the bar has to come back to the hip that you need to end up in that thigh position, no matter what. So I teach a transition from the knee to the hip and then up and that that seems to really get people rolling faster otherwise yeah two totally different movements yeah i even when i went through the course i was super interested in why the snatch balance was like the first skill and i get that there's like a there's a timing component and being connected to the barbell um but that piece seemed like it was like down the road to me like I think they switched it now when did you tell that man I want to say it was like 20 oh yeah 14

it's way different because it is down the road now it's like the snatch balance would be like towards the end right before they teach the full movement's like the snatch balance would be like towards the end right before they teach the full movement because like what they'll teach is like power snatch from the hip into then they'll do power snatch from the hip overhead squat and they'll do the knee yeah yeah i yeah when i took it it was the progression was press from behind the neck uh push press behind the neck snatch balance basically it's just like power or not yet power snatch balance so then and then going quarter squat parallel all the way down um which was just interesting because it never got people over the bar i remember thinking like

i don't think i would teach it this way but they don't want you to pass this test so they've changed it yeah it's totally different it's probably what you're thinking now but the first thing they do is like you know can you do an array squat can you do a snatch deadlift or snatch pull and then they they may start from the hip to the knee all the way to the ground and so it's it's a really i think you know it's a pretty good strategy i I just do a little bit different. Yeah. Just kind of transitioning. I think another thing that gets into it,

and you were talking about high school and colleges, probably much less in colleges because the college strength coaches have much more power over the athletes and the programs. But when you get into a high school setting, if you walked into a gym and you saw a bunch of 14-year-olds doing hang power snatches and parents showed up that had no idea what was going on, that would be chaos. I feel like parents would lose their minds

not understanding what movements were going on in the gym. Have you had any – like your specific gym is not like everybody knows they're going to snatch and clean a jerk when they walk in there but um it didn't you wasn't always like that no yeah i've had those things and the parents just freak out on you yeah they're like you know i don't want you to you know it's funny they always be like i don't want you to make my son or daughter into a powerlifter. When they see Snatch and Cruiser, I'm like, don't worry. I will not make your weak little fledgling a weightlifter or a powerlifter. And so, but yeah, you have that.

Don't worry. They have no chance. Zero odds of that, Mr. and Mrs. Jones. I'm so glad. Look, my very first goal is to be able to get them to tie their shoes correctly. So we'll worry about 400-pound back squats later. Yeah, they barely walk from the car to inside here. Did you see your kid trip over the curb?

Did you see him kid trip over the curb did you see him you're worried do you know how many times i've had a parent say um like i really don't don't please don't make my child muscle bound and i look at this little rag doll and i'm like there's zero chance Mr. Ernest is whoever. Don't worry. I had a buddy of mine who, when we first started training together many, many years ago, he's a doctor in pretty good shape endurance-wise and whatnot. And he came in, he was like, hey, I don't want to end up like one of those bodybuilders on that magazine. And I was like, do you know how hard that would be to do that? I empathized a little bit. I was like, yeah, yeah if you don't want that then we won't go that direction blah blah blah but then i circled back and was like just so just so you're aware that sounds

like someone starting their first day of medical school saying like i don't want to get too smart i don't want to like accidentally be the best doctor in the world yeah and he was like oh okay yeah that makes sense i got you it's hard enough just to be a regular doctor i'm like that's right it's hard to be a regular athlete yeah you will be fine you're fine and then many times after that he came up and you know after after doing you know volume on on squatting and then volume on rear fail they split squats etc and he's like you know just brutally sore um maybe not about the first day but like eventually after training for a while you know he's had some some times of being really sore and he's like you know just brutally sore um maybe not about the first day but like eventually after training for a while you know he's had some some times

being really sore and he's had some times where he's like wanted to throw up after pushing the prowler and and doing whatever and he came up to me later and he goes dude i had no idea how hard this is going to be he's like i'm making some progress slowly but i have to like really work for it i'm like yeah that's how it goes. Imagine what those are on stage. I love that people have so have a misconception about weight training or even in the stats, you know, you have so many like baseball coaches are so afraid of like overhead. I'm like, you know, your, your athletes all are overhead athletes.

If they can't do what I'm telling you, then you got a big problem, you know, like then they can't do what i'm telling you then you got a big problem you know like then they can't move so like if you can't do a snatch then you don't have good thoracic spine mobility so if you don't have that when you throw a baseball as hard as you can there's going to be a limiter and like it's going to cause that's when you know you start getting the elbow pain you know the so like it's just insane what you know the misconceptions out there in the world of like what weight training or what something is it's baffling to me so like anyway uh when you're when you're teaching i guess just in it's for both movements at this point, but getting people off the floor,

how long does it take to progress somebody from power position, mid-thigh, maybe to the knee, to actually below the knee and off the floor? How long do you think that – I mean, obviously it's per person, but what are you looking for when you finally say, okay, it's fine for us to get below the knee and actually do the full movements? You know, they've got to be able to get the transition right. And so they have to understand, you know, the pushing of the legs, staying over the bar, and then how they transition back to the power. That's the key, man.

Like somewhere along the line, they mess that up. And the bar path will leave the knee and stay out in front. They're not understanding that the bar has to do the S curve and come back into the hip. As soon as they understand pushing, squeezing, and then

ending up in a near vertical spine before you snatch. Once they can do all that, then we start to roll and some people get it day one and like i was that's exactly what i was going to say sometimes it's really interesting the type of person that you're training like if you are when we had the gym we were in pacific beach and the majority of people that live in Pacific Beach are 24 to 28 years old on a three-year vacation to meet people of the opposite sex, have as much alcohol as they possibly can, get married, and get the F out of there. They think they're going to live there forever, but the goal is for three years to have as much fun as possible, swap as much bacteria as possible and leave. And when they roll into the gym,

the people that were trying to come train at my gym had a very good background in some sort of athletics. And then somebody would walk in that was like a 40 year old that didn't really have any athletic experience over the last two decades, like after high school or even if they played sports in high school, but they just had kind of like gone through the motions. They might not have been overweight, but they just weren't practicing their brain and feet talking at all. Right. And it would be so interesting because you could look at somebody,

like we had a really good run of like four years where a bunch of people from the naval academy that played baseball there just showed up at my gym and i would just they had a really natalie woolfolk i think was the strength coach at or maybe her husband one of them uh was like the strength coach natalie wolfolk's dad was the strength coach at the naval academy and they would walk in and i would just go can you guys pick that up and they go like this yes yes next year we'll do that with 300 pounds it's gonna be great just let's just keep going right then you would have you know on the other end of the spectrum like the 40 year old that had never really touched a barbell and you would see

the front rack like i remember we had we had a cop show up that i assumed was in great shape and then you realize what a cop does for two straight or two 20 straight years they're in their car they don't so the idea that a threat like their thoracic spine is just wrecked it might not come back it never came back he ended up actually leaving the gym because he felt like everything we were doing it wasn't that we couldn't switch it up he was just like what am i doing here you guys are good at teaching this thing but i can't do that thing so i need like yes you could back it down yes you can change a workout for me every single day but what really is the point i'm not getting the big that i'm not you guys aren't teaching me your best

skill you're just teaching me like all this extra stuff that you don't really care about. It's like, oh, I hope we still get to remain friends. But we got to – it's cool if you leave. I get it. Friends, don't forget high-intensity hypertrophy. Save at 50% using the code muscle. Get over to barbellstruck.com forward slash store. That is where you are going to find all high intensity hypertrophy. Just search for high intensity, high intensity hypertrophy.

Use the code muscle at checkout over a thousand dollars worth of resources. You're going to be getting it for $97. And for the next two weeks, if you use the code muscle, you're going to save 50%, $49 a month. You get a brand new program, same program, but you're going to get brand new workouts plus a free bonus. And you're going to start it off with six free bonuses valued at over $1,000. Get over there right now.

$49 a month. You're going to save 50%. Life is so good. Before we get rolling any further, we're going to thank our friends over at Shadow Creative Studios. Taking your podcast from idea to live in two weeks. Setup includes branding, logging, logos, cover art, and more. It's an easy process. All you do is record and upload audio. Everything else is done for you. Perfectly produced episodes

shows up on all the podcast channels. There's a simple payment structure and they can even help with sponsors to make your show profitable. Now offering discounts and setup fees up to $3,000. Use the code shrugged for free consultation and $200 off. Go to podcast.shadowstude.io. Ask for my friend Yannick. He's the main dude over there that gets it all set up. He hooks it up with graphics. Everything looks so good and pretty. Podcast.shadowstude.io. Also want to thank our friends over at Organifi. Of course. Of course. We love Organifi. Organifi.com forward slash drug. That's where all the greens, the reds, and the gold juices are to make sure you're getting the micronutrients, the vitamins, the minerals that you need to be healthy, to get strong, to just make sure you're

getting everything you need in your body. Those systems that you have in your body, they all run on vitamins and minerals. And trust me, when you're smashing the meats, you're not getting them. You're not getting them. I promise you. So in your busy life, how many times do you actually sit down and eat a whole bunch of vegetables at your meal? Probably not that ever. So you need a supplement for it. And that's why it organifies here. That's why you love them. That's why I love them. That's why every single morning I start my day off with the green. Sometimes before I work out, not as frequently. Green's like mandatory staple. The red in the afternoon and then the gold at night.

They even make a chocolate gold one, which if you put some almond milk in that jam, legit. But make sure you get over there. Check them out. Organifi.com forward slash shrugged and you can save 20%. Do it now. Also want to thank our friends over at bioptimizer. So my work schedule has been rather hectic lately. And I'm noticing it's

starting to really wear me down. Even when I'm getting all my workouts and practicing meditations doing whatever I can to keep stress low, still feel like I'm stressed. No one feels stressed out. And even worse how it can affect other people closest to you. But lately I've been doing something a little different and it's been helping me feel great again. A friend of mine who recently discovered from an absolute burnout told me that it was time off, more rest or secret relaxation techniques that saved him. This is where it gets interesting. He said all he did was add in a mineral to his diet based on doctor's recommendations. I was hooked.

So I asked him, of course, what mineral was it? He told me he was recommended a super dose with magnesium. You see, magnesium is the fourth most abundant mineral in the human body, since the nutrient is responsible for 300 to 600 different biochemical reactions in the body, including metabolism. When your levels are low, you struggle with sleep, energy, metabolism, pain, and stress. You can get magnesium from certain foods like black beans, nuts, avocados, spinach, and many more. But if you really want to make sure you get enough magnesium for what your body needs, I recommend using a supplement in addition to these foods. Now, before you go and research magnesium supplements, know this. Most magnesium supplements fail to help you beat stress for two

primary reasons. They are synthetic, unnatural, and not recognized by your body. And they are not full spectrum, meaning they don't have all seven forms you need. So today, I want to introduce you to the best magnesium supplement I've found. It's the most potent, complete, first full-spectrum magnesium formula ever created. It's called Magnesium Breakthrough. It's a complete formula that includes naturally derived forms of all seven forms of supplemental magnesium and doesn't contain any synthetic additives or preservatives. This is the most potent oral magnesium you will ever find, period. Many notice a sense of calm relaxation as their nervous system and stress levels are soothed and better sleep is often observed within the very first week. If you use daily as instructed, most people using magnesium breakthrough in the morning to help

them stay calm and resilient to stress throughout the day. And within three to five weeks, most people experience a level of peace and serenity that they haven't felt in a long time. I highly recommend trying magnesium breakthrough for at least 30 days and see how it will make a difference in your mood and stress levels. Today, you can get 10% off with a special barbell shrug coupon when you visit magbreakthrough.com forward slash shrugged and enter code shrugged10. That's magbreakthrough, M-A-G-B-R-E-A-K-T-H-R-O-U-G-S-G-H forward slash shrugged. Use the coupon code shrugged10, magbreakthrough.com forward slash shrugged. Use the code shrugged10. Save 10%. Back to the show. Travis, you have athletes that really want to be weightlifters,

but they have just massive restrictions. And so for the first year, you just aren't really doing the full movements with them. You're just like, okay, here, you're going to practice technique, and then you're just going to get brutally strong, and they're just squatting and deadlifting and et cetera, et cetera, putting on muscle mass, but they can't really do the lifts yet. How do you handle an athlete like that? I'm honest with them.

I would tell an athlete like that the truth. I'd and be like you know like i'm i i would tell an athlete like that the truth i'd be like you know maybe powerlifting would be better you know like because if it takes you a year and it yeah that and that happens then you know it's not gonna happen it's not the sport for you be like you know same as football or basketball you know like some people it's just not gonna happen you're not gonna you know, like some people, it's just not going to happen. You're not going to – I was never going to be a great baseball player, and that's all right. I could be all right. And so, but like – but if they're cool with that, if they want to do – if they want to continue on and do it just for fun, it's just –

I don't feel like most people in my gym are going to – you know, you're going to see all these people doing crazy stuff. You're probably not going to want to do it just for fun. You know, you would feel, feel you know left out maybe and so um you know so i i don't i don't think that i would be the best place but if you did powerlifting it'd be an easy transition and you know most people that are have limited mobility uh they end up being really good powerlifters because that's what you want you want just enough to do the movement and to create as much you know as much torque as possible so that's what i would do i would you know that person's not going to be an olympian they're not going to be team you're

saying they're probably not going to ever make nationals so like you know it's a brutal sport don't you agree doug like like um especially if you're wanting to compete it's just a very brutal sport it's a never sport you're just going to get smashed at some point you're wanting to compete, it's just a very brutal sport. It's a never-ending sport. You're just going to get smashed at some point. You're going to meet somebody that's stronger than you. That person is going to be a lot of people, you know, because they can't do it. You know, like, and so, I mean, powerlifting, I feel like powerlifting you could do and, like, and live a normal life. You know, I feel like, you know know people could easily lift three days a week and

compete in powerlifting and have a really good time and get better mobility and stuff you know to doug's point about the guy that walks into the gym and sees mr olympia he sees ronnie coleman on stage he's like you know i really don't want to look like that like i feel like olympic lifting has the exact opposite problem where it's like they see the guy on stage and they think that's attainable. You see a snatch and a clean and they go, oh, I definitely don't want to do that. That looks hard. You're like, that's just an empty bar. All we have to do is just, can you jump and put your arms over your head at the same time?

Try it. You just jump and then you put your arms up. And they're like, okay, I'll try that. You're like, okay, we just snatched. We'll and they're like okay i'll try that you're like okay we just snatched there's a we'll talk about some other stuff too that you need to do but for the most part we're jumping and you put your arms up and maybe we'll catch something and it's like because it looks so complex people it's just scary but especially if you if you're going after the point that snatching is easier than doing the clean. I've never seen a bar drop on anyone's head, especially a beginner.

No. What they think is going to happen never actually happens. Yeah, a lot of people are getting real strong. Chins don't count. happens yeah a lot of people are getting real strong me at the other end so but but i'm saying like once you get really good at it you might try something you shouldn't but like early on that's not gonna happen you know like when you're a beginner especially a coach shouldn't let you but once you get really good like we you know you had um till i just blanked out. Oh, your girl you train with. Make sure we edit this. My athlete.

Kendall. Kendall. Oh, hold the phone. Bros, hold the phone. Your boy yesterday got a text message from one of the strongest girls in the country, Ms. Kendall Hudson. It said, hey, would you like to max out with me tomorrow? Yeah.

Yeah. Your boy can still hang out with 20 year old girls that are as strong as him yeah that girl is sharp man she's a badass and she's telling me what the thing she does for dad like she's really helped reshape his company she just got out of college and she's like eliminated like needs for certain positions because you don't need to. She's sharp. I don't want to go into detail about her dad's business, but she's a sharp girl. She dropped a bar

on her neck. You're talking about a girl who's trying to push. It was like bench pressing. You haven't seen this one. Oh, snatching. It's nasty. She goes flying. It went viral. Of course like some of the meme they just picked it up but yeah she like tried it and leaned into it

and dropped on the back of her neck and she did like a flip it was insane but i mean well that's the problem with snatching right it's like there's only two videos that go out about snatching. Something like that. It's the bar dropping on the back of your head and something very scary happening. Or the freak show that snatches 300 plus pounds and everyone thinks it's either injury or sport. And in the middle, there's a whole lot of just jumping and catching i had a snatch you know fall but like i caught it like a squat and so then i immediately here's how i don't know how i did this i caught it like a squat stood up and did a thruster as if i meant to do it you know nobody even caught it i'm like i just kind of walked away like, whoa.

Yeah, I actually was dropping into a gym in Baltimore and dropped a snatch balance on myself and caught it. But it, like, knocked me down to my knees. And, like, when you drop in and you're snatch balancing and it drops on you, everybody in the gym, like, stops and is like, did the new guy die? What the hell just happened? And you could feel all of the air get sucked out of the gym. It's like, is he alive?

So I just acted like I was okay. Nothing happened. And redid the weight. And it was like, thank God these people don't think I'm like the biggest clown in the world. It was like you could just feel that everyone's like, ah, it's terrifying. But here's what I mean. Something I would definitely like for athletes to know is this. If you're out there and you coach athletes, if you're going to teach a snatch,

there's so many benefits. Number one, you're going to teach the snatch like there's so many benefits number one you're going to get as much or more power development it's i think it's like the latest numbers this is from yesterday we're looking to like if you take if you take a level one i'm pretty sure they're dead on i'm pretty sure it's like 2800 whatever the measurement for power is but like um so i'm pretty sure that the snatch and the clean the second pull is what everyone talks about is about the same and so you still get that massive power development you know you get the speed of which you have to move kinesthetic awareness is amazing and like if if you can do

a full snatch i feel like there's nothing out there that you would have to do that you'd have to worry about as far as mobility because think about this if you catch a snatch in the bottom your ability to move your body through space catch this heavy bar above your head land with perfect ankle mobility you know obviously your knees perfect hip perfect thoracic spine perfect shoulders that's just a lot and then you think about the force absorption that you're getting you know from the fingertips to your toes but it just prepares you for almost any i can't think of an athletic event that would not help so definitely teach that if which is most people most earth coaches right now that will hear this will be like no way but

it's easier than you think how much how much these days do you work on technique with your higher level lifters like morgan so you like to focus on technique really or is he kind of just there and he's just getting stronger and stronger and no he's on his own no we're still no we still work on it i still do video assessments um you know with morgan because you know he grows and things change biomechanics change now we're still thinking you know for him like right now we're still working on he's gotten a ton better but you know if you're trying to make the olympics you got to be perfect so i don't ever think i ever like go away from being strong but i don't ever go away from technique it's just a

constant battle with both right Right now, we're thinking about driving with his legs and staying over the bar. He gets a little bit impatient. The problem with him is being too strong. When you're too strong, I feel like you don't know sometimes where the bar is because you're just whipping it and it feels

empty. Whereas somebody like Isaac, everything is going to be perfect because you need every ounce of everything for the pull you know the the bar pad has to be perfect everything has to be perfect with morgan he's got the excess strength so for him he's really needs to work a little bit better a little bit more on technique he's gotten a lot better he was just at the farm on wednesday and uh his movement's got a lot better especially the jerk so did that jerk yeah that jerk he saved and on video that you posted

the 182 yeah i mean it's like what 405 or something like that is i think 403 when i walked in like a half circle with 405 over his head. Which is awesome. That's a huge sign for us because, you know, like with him, it's been overhead stability has been the problem. Because, you know, he's like from the ways down, I've always said he's just like a grown man. And from here up, he's still young and developing.

But obviously it's gotten a lot better because it wasn't perfect, and he was able to maintain that position and fight through it. So that was a really big win for us on Wednesday. I don't know how you save that much weight overhead. One, I don't know how you put that much weight overhead in general. At 16 years old, I can't remember

working 400 pounds at 16. Or at 32 or at 47 yeah yeah it's crazy i i he's a freak yes he has a little bit of this uh this beard coming in too every time i i see him he just becomes a slightly more testosterone filled yeah got a little bit more. A little chest hair popping through. Yeah. God, when that kid gets to college, he's going to slay.

Oh, one thing I'd like to say, too, about this is, like, there's a really good program in the Georgia area. It used to be at Buford High School. But, anyway, it's latrell stan latrell latrell i hope i said his name right but he's a great dude number one but he's a coach down there a football coach but he also does the strength program but he's one of the dudes that gets it number one like he's a great way to be coach as well so what he has is what he does when he goes into uh say he's gonna be at this high school like the deal he makes is what he does when he goes into a, say he's going to be at this high school.

Like the deal he makes is that he's in control of all the middle schools in the area too. So then he can go to the middle schools and say, look, here's all you guys are doing. You're going to do overhead squats and front squats. And then you can do, you know, some benching and all these other accessories. That's all you're going to do.

So then they got two years of overhead squatting and front squatting. So when they get to him as freshmen, they're ready to snatch. They're ready to do. So then they got two years of overhead squatting and front squatting. So when they get to him as freshmen, they're ready to snatch, they're ready to clean. And so that, you know, they're, um, they're super prepared to do what they're going to do. So like, man, I just wish more schools would do that because like even worst case scenario, you know, if a kid can overhead squat and like, if he starts in seventh grade and does it till he's a senior, he will be able to overhead squat. That kid's going to be a better athlete. And he's going to be lit.

I mean, his movement, like he has learned now to move his body in the most functional way possible. So like his life is going to be better. It's like, he's going to know what good movement is. And so as he gets older,

like my age, he's going to feel much better than his other older friends who, you know, the hips stop moving, the T-spine stop moving. Yeah, how many college programs have weightlifting? Like weightlifting as a sport or just at some point it becomes the sport of weightlifting because you can't just go and all of the

lifting ideas is the problem for me is that weightlifting has to turn into a collegiate sport in the same way that like football and soccer and everything else it has to either become a sport in which people are getting scholarships or playing against other people or you stop playing nobody just has weightlifting classes right you can't just go be in college and and think oh i'm probably going to need these skills for the rest of my life to be in shape and now i see a point i go get a take a class on overhead squats or front squats and weightlifting isn't like can't go and look at the course catalog and think weightlifting would be cool fitness is something i'm gonna need it's it's business and all this other stuff and then on

the side is the college athletic department in which you have to go play competitive sports when if they had coaches maybe that would be a cool thing to talk about at lenore over time of just can you get people in there taking weight lifting as a course and teaching fundamentals of like how how would you not even snatch a clean and jerk like that would be at some point in the semester, obviously, but like to go in and just teach movement patterns to people that aren't exercise phys majors. Who else gets that as like a prereq to life? I hope so, man. You know, one of the things I talked to my professor, you know, he gets to have him on. He's super smart. But Alex Cook is his name, Dr. Cook.

And I taught him about teaching. I would like to teach, you know, like a weightlifting course, Eleanor Wright, for that very reason. Number one, it would be a good place for me to, like, recruit. You know, you find that one person that actually can do the sport. You should be on our team. But, like, otherwise, just teaching movement patterns, teaching people to have a better life.

One of the first things I studied this summer is how important muscle mass and movement is to longevity. Now, I think we might have talked about this already on the show before, but that is ranked higher than cardiovascular for longevity of life, is that number one, the amount of muscle mass, number two, one's ability to move those two things together is like, that's the key. Of course, if you can move, you probably won't be fat and out of shape, you know, if you can keep moving. So like it'd be cool to be able to teach a weightlifting course and to put

with it how important movement and muscle, you know, hypertrophy is for longevity of life and hopefully encourage some people to just keep doing it whether it's in crossfit or whether it's yeah just doing weightlifting if you know that's how bledsoe found out about weightlifting he just took like his regular college like strength training class and just thought he was going to learn like super basic weightlifting stuff like not the sport but like just how to lift and it was all snatch and clean and jerk taught by brian schilling who was a former competitor and biomechanics professor at university of memphis and then ended up thinking weightlifting was cool and it changed

the whole kind of direction of his life wait so memphis did have a class in which you could just go like learn how to lift weights yeah the college course was taught by by a former weightlifter and and and he was our weightlifting club coach coach he just taught it to regular kids too but it was all weightlifting yes so my anybody as like a general like 101 level course could go take weightlifting it wasn't like just part of the exercise phys department or specific to that major it was just like taking general communications 101 you could just go take weightlifting 101 yeah sick i went to the wrong school that's what i want to i'm hoping that we'll do that too in all right so i just think That is not something that happens in most schools. It's like

biology, communications, whatever your prereqs are for business. There was no weightlifting course. I actually remember the first time getting a lesson or a coach coming over and teaching me at a Gold's gym how to do a clean. I thought it was really

easy at the time just because i had a an athletic background and like just kind of like moving things around the right way and conceptualizing what was going on but um that wasn't until i was like 20 24 when i found crossfit i had been doing crossfit for like a year on my own and really really ugly ways until someone finally came in and was like, look, dude, you could probably be decent at this, but we got to change a lot of the way you lift. It's just really... I was doing hang muscle cleans for bodybuilding,

hang muscle clean and press, like following bodybuilding protocols for like 8s and 12s. There was no idea that I could do a set of one. Weightlifting was only something I saw on TV by really big, what appeared to be fat, hairy men in the heavyweight division. And that was the only people you ever saw doing it, if you weren't actively seeking out. So it's terrifying thinking all I want to do is lift weights

so I can get more girls. And then you see that guy and you go, he's probably not getting more girls. I don't want to look like that guy. So I'll follow the Ronnie Coleman program. Ronnie Coleman smashing for sure. I hope I don't get as big as Ronnie Coleman, please. Are you kidding me? Come on. I don't get as big as ronnie coleman please come on i don't want that i think another

another thing too like you know that people don't realize that something i just learned too you know like uh i know i bet i'm sure doug knows this but like the cerebellum is so important it's what it's what it's how we move you know like you know how you can ride a bike if you could go 10 years not ride a bike and when you go back to, you can ride it because it's stored in your cerebellum. Yeah. And I didn't realize this, but your cerebellum has 50% of all the neurons in the entire brain. So my point being is that the more complex the movement, the more the cerebellum works. But now they're finding out that cerebellum has a ton to do with memory and learning. So if you're a student out there, it's a great way to keep that place lit up.

Obviously, if it has 50% of the neurons in the brain, it's super important for learning and the brain activity. It's a way to stove off Parkinson's disease. Whether it's snatch or whatever whatever you don't have to like do complex movements to keep that part of the brain going so your brain activity keeps going too so yeah just learning complex things in general and not being afraid of movement for the rest of your life right really important skill like you like to talk about how i just go jump in the ocean and go race that guy down in Jamaica. Like I would, I would honestly say the majority of that confidence comes from learning

complex things in the gym and just figuring it out. Like if you could learn how to snatch swimming's easy. Like one of the, one of the harder things, it took me like two years to learn how to surf like confidently before I would go out into eight, 10 foot surf. Like when the waves came, I would force myself to go out no matter how scary it was, because I knew that I would have to either drown, which is really scary, or surf big waves. There was no in-between. So facing the complexity of that situation and problem-solving out there is very real, especially if you get held down and the water changes temperature on you because you're

like 15 feet down. It's fucking terrifying. it's it's different down there and when you come back up you're like well i should probably get better not that you need to go and hurt yourself lifting weights but going and doing physical things that are challenging gives you confidence that you can go and do other physical demanding things, which then all of a sudden other aspects of your life is a much easier process. And it's really just about taking that first step and getting into the gym,

finding a coach that can teach you how to do things. And I just happen to do these things through physical endeavors. But like surfing was a fucking terrifying adventure for me for a long time because it's just doing it on a two-foot wave is really hard and you're gonna my my favorite thing would be like watching a surf video with somebody that doesn't surf and they look at that and it's like a 10 15 foot wave just like peeling down the beach and it's like over a reef that's three foot underneath them.

And then they're like, yeah, that looks hard. And you're like, and you take them out and it's two foot and they just get pummeled. And you're like, yeah, the wave you just saw on TV was like 20 times the size what you're doing right now. And it's real hard. That person's going to die. Yeah. But all of it comes back to just building a confidence and movement capacity and the ability to trust yourself to learn complex hard things

and if if you could just realize that like you can do it and if snatching is a great way to get into the gym and start having a better conversation and relationship with your body. Like get into the gym and do it. It's a really safe, really simple way to go about just building confidence in yourself. Like the more I see, the older I get and the more I pay attention to old people, that is the most terrifying thing to me is to not trust myself physically to be able to get through life. I've talked about it on shows, but my dad got drafted out of high school to play college baseball. He played semi-pro for a while. Dude, his hip, when I look at his hip, I'm like, Jesus, please do not ever put me in a physical position where I can't react and do things. Hopefully surgery fixes things, but I pay attention to older people that have not been in fitness or challenging themselves like that.

It's terrifying. It really scares me a lot. Well, you just scared me. guarantee i'm not doing um surfing 15 feet down the water temperature changes it's scary down there i'm like no chance in hell i'm ever doing that now you're down there there's like a whole world down there uh i don't want to be down there dude i, I used to coach a bunch of Navy divers in San Diego, and they would go like hundreds of feet down in like the big things. And they would be like, yeah, you'll just be – because like if a ship sinks or something like that,

like they have to go get all the stuff off of it, and like that's their – they go way down, and they'd be like, well, when you're down there, you're just like walking on the bottom of the ocean, and you're just a part when you're down there, you're just like walking on the bottom of the ocean. And you're just a part of the ecosystem down there. And there'll be like a shark just swimming by because you're in its house. It's like just a human walking by in your neighborhood. Like you're just out there.

I'd be like, that's so terrifying. That's terrifying. But dude, when, when that was such a good rant on surfing, um, movement capacity. Um, I think most people though, when, you know, we, we talked a little bit about the, the mobility and stuff like that. Um, the mobility demands of, of doing the clean, I think, is the biggest limiting factor, like in the thoracic spine, triceps, shoulder area. Is it even safe for people, do you think, to really start? If you lack that stuff, would you even recommend them going and doing the clean until they have more experience just doing front squats like i feel like i wouldn't even teach the clean if it's if it's a if there's an option i won't i wouldn't teach either if like i would not teach the clean or the stats if the people did not have the movement

you know or the comfort you know i want them to be able to do both of those things super you know like comfortably and so if they can, I'm not going to move forward either. Yeah, I feel like going and just teaching the front squats is just a better way to get those positions. It's a good way. It's a good thing to do. Let's say that you're in a class setting and you cannot do individualized programming. I would definitely say, you know, like Doug used to have the blueprint and the very systematic approach to getting people ready. One of the things I would do is spend six weeks to two months doing front squats and overhead squats.

And then it gives you time to assess. You know, you could give them like, you know, when you watch them, you can give them pointers on what to do before and after class to help with that mobility. But once they can do those two things really well, I would add like a, you know, you don't even have to do a clean deadlift. You can do a snatch deadlift, a front squat, an overhead squat. If they can do those three things,

then they're ready to do everything when it comes to, you know, like snatching and cleaning. You might want to add like a strict press, you know, to get them ready for cleaning jerks. Yeah, those four things. And like, it's super easy to teach, gives you plenty of time to assess, gives you plenty of time to, you know, to prescribe different mobility, you know, fixes, and then, you know, add in. That would make it much easier in a class setting

to teach snatch and clean and jerky. Yeah. Coach Travis Bash, where can the people find you? Mashley.com. Bass this hour of your morning. Go to Instagram, Mashley Performance, or on LinkedIn, where I'm really hot. It's just Travis Mash. So hot.

I love you, man. Yep. Just Instagram for me. You made it to the point in life where you just hang out on LinkedIn. That's good. I love LinkedIn. You're a professional now. I do have

a physical therapist, real quick. Say, on LinkedIn, I put a thing of rock doing a clean. You know my son? And he said, it's pretty good, but his knees are going past his toes. So he's probably – listen to this. Listen to this. Here we go. And he's like, we must have tight hip flexors.

Oh, here we go. He's a baby. Leave him alone. He's five years old. He doesn't have tight hip flexors. Oh, here we go. He's a baby. Leave him alone. He's five years old. He doesn't have tight anything. And by the way, how would you suggest he get into the bottom of a clean with his knees not past his toes? You jackass.

PhD? Go back to school. Yeah. Idiot. Everyone wrecked him. I didn't even have to. Everybody's like... Come on, man. Like, where's your science? Go do science. That's not even science. It's just textbooks.

Come on, man. They're just reading textbooks and reciting. Old textbooks, because the new ones. Don't say that anymore, man. Like, when did you graduate? 1940? Come on.

Come on. Be better than that. You're better than that. He hasn't gotten a CEU in 10 years. I tagged in Kelly Starrett and Aaron from Squat University. That handled it. Yeah. They're like, don't judge us based on this guy.

That's so funny. I'm Anders Varner at Anders Varner. We're Barbell Shrugged at Barbell underscore Shrugged. Make sure you get over to BarbellShrugged.com forward slash store for all of the e-books, courses, nutrition, and programs. And we will see you guys next week. Friends, that's a wrap. Make sure you

get over to barbellstruck.com forward slash store search for high intensity hypertrophy, the newest product line from EMOM Aesthetics and use the code muscle to save 50%. You're going to get seven free resources, monthly resources coming to you, courses, nutrition, mobility, all of it, Olympic weightlifting, powerlifting, teaching you how to lift all the weights. It's going to be so savage. And use the code MUSCLE when you check out. Also want to thank our friends over at Shadow Creative Studios. Podcast.shadowstud.io.

Podcast.shadowstud.io. Save $200 on your initial consultation. Also want to thank our friends at Organifi Organifi.com forward slash shrugged to save 20% on the green, the red and the gold juices. Also our friends at bioptimizers mag breakthrough.com forward slash shrugged and use the code shrugged 10 to save 10% friends. We'll see you on Wednesday.