What's up guys, Josh from Klaus Fitness and today we're going to go over that base pull. We're going to make sure that you guys are doing this right, teach you how to do it, throw it aside by side comparison, go over some common mistakes and show you some alternatives to this exercise. So first and foremost, when you guys are doing this exercise, you want to come here, get your arms nice and straight, kind of posture yourself out and squeeze those glutes. Get those glutes in core tight and what you're doing is you're physically pulling this portion that connects to the cable towards your face. So here you'll notice this is a face pull. This is not a face pull. Here I'm working my biceps, I'm not actually engaging my root out. But by way of pulling to my face, keeping my elbow higher than my ears, I'm actually going to engage my root out. So that's going to go ahead and look like this. Let's show you guys the side by side comparison of what right and wrong looks like because they can be very close, but you want to make sure you're not making this crucial mistake. Okay, so we just wanted to show you guys briefly the difference between right versus wrong as you guys can see on the left. Josh is just kind of, you know, going through the motion, he's not getting any kind of squeeze like he is on the right. He's actually kind of getting like a bicep pump. You could call it that. Now you see him here just doing a bunch of half freps and this is something we see very often in the gym. Whereas on the right, he's getting a full range of motion, getting a nice contraction. And then here, I decided I was just going to take my shirt off to show you guys the actual muscle being worked within this exercise. As you guys can see, I'm really firing up that rear delt and onto these common mistakes. Okay, common mistake number one, I see within the face pool is far too many people use way too much weight on this exercise, which is going to lead to a lot of swinging and they're going to start to recruit a lot more muscle groups such as the back, the biceps and they're not actually working the rear delts, which is what we're trying to do here. So you'll see people just load up on the full stack and we'll go like this. Do a re-rock something crazy? Full stack baby, that's it and they're not actually working the rear delt. I see it far too often. I'm going to say number two guys all about that body positioning. So there's a couple different ways to do this. My opinion if you're standing straight and you're letting the weight pull you, you're going to get that momentum every time, which I like to avoid personally. I like to take a step back, position that body and like I said squeeze those glutes, that's going to force you to posture yourself. You don't want to be at this point, you don't want to be all the way straight, you just want a nice, maybe 20 degree bend, you're going to be right about here. Now you can feel this tension already trying to pull me forward. Now we're going to fight that tension by pulling back, that's going to cause us to lift the cable's plane of motion upward. So you can see here I'm going up as opposed to the cheat reps that you saw Kyle do in the same way. So I'm going to take one, we're going to pull it in like this, he's recruiting a five step his back. You're going to make sure you have that nice posture, maintaining that, squeezing your glutes, elbows up and then that's how you do the phase ball. Come and restake number three, I assume the gym is the half rep or this happens all the time. Basically what happens is you're not actually retracting your scapula to work your rear delts properly. So you got the guy in the gym who just feels like pulling it right to here and he's not getting an actual contraction in his rear delts to really grow them properly. You want to do a full range of motion, elbows up and really focus on getting that squeeze at the end. Whereas you just go straight to here and he thinks he's getting the best pump and actually doing something where he realistically is just wasting his time. As for variations for this exercise, there are unfortunately not a ton of, if you guys don't have cables or access to cables, your best option is to purchase bands or anything, hang them up from a higher platform and pull towards your face just like you would. You can go up other sides of the bands to exactly what we taught you with the cables with the bands, nothing crazy there. Half side however, rear delts exercises are kind of limited too. We've called the cross arm rear delts. We have to chore for that. You can check the card up above and then aside from that, you're kind of limited. There's some dumbbell flies. There's not too many things that replace the phase ball. So I really recommend you add this to your routine. It really, really, really will help with the development of the rear delts. That's it. That's all. I'm not joking. Alright guys, hope you enjoyed learning all about the phase ball. If you liked this video, please hit that like button down below. YouTube's algorithm will help push up this good info for more people. See it. Let's see if we get to a thousand likes. If you do a thousand likes on this video, we will do a giveaway guys. Be sure to check out all the other videos in our series. Got how to lock pull down. Tons of good ones. If you just go through the playlist to the right, hope you guys enjoyed this. Subscribe if you haven't already. For more great content, peace. That was good. Was it fun? Just come on. You know what you did. Let's go. No, I did. You saw me were more muscle. No, I did it. I said. Alright, let's get it. Come on. Okay, comment was sake number one. I did it. I did it.