Battle Cancer Q&A - The Lean Machines, Sonny Webster & Zack George - #037

**Chris Williamson** (0:00)
Hello, friends. Recently, I went to London for the Battle Cancer fitness competition. As part of that, I got to sit down with Zack George, Sonny Webster and John and Leon from The Lean Machines for a Q&A episode. Now, originally, we'd want you to do it in whatever it takes. Then that wasn't available, so we went and did it in Leon, which is a brand of cafes in London, which are actually really good.
However, there is a little bit of background noise and a crying Asian child not too far from where we were, which is totally fine, but you are going to have to put up with a little bit of background noise. I asked for questions on Instagram and delivered as many as I could before Sonny had to rush off to a Dolce & Gabbana VIP pool party on a winged horse or something. We're not too sure. He went somewhere fancy afterwards in any case, so we were on a tight timeline. However, if you enjoy this, I'm pretty certain I'll be able to get the boys together again and we will be able to sit down and really drill into them with some good questions. For now, enjoy. Oh yeah, PS. I ended up getting roped in to do Battle Cancer, the final event of Battle Cancer the next day because John had to rush off. What that meant was that I was full of Milky Bar buttons and Pink Lemonade Leucosate and was then told, Oh, by the way, Chris, you're going to have to bin yourself in the final event of the day as we're battling for the lead here. Which was lovely. I thoroughly enjoyed competing with the boys, but I was definitely down there as a spectator. So just frame that in your mind today when I'm making jokes about how horrible it's going to be for them all tomorrow. Completely blissfully unaware of the fact that I'm actually going to have to get involved.

**Chris Williamson** (2:06)
Welcome back, I'm joined on the long-awaited super podcast, Sonny Webster, Zack George, Leon and John from The Lean Machines. Say hello, everyone.

**Sonny Webster** (2:16)
How you doing? How are you doing?

**Chris Williamson** (2:17)
What's happening? Mike's over here.
We asked online for some suggestions for people to ask you questions ahead of Battle Cancer's big event tomorrow. First question, how are you guys feeling for the comp tomorrow? You've seen the workouts now, you know what's coming up. How are you feeling? It's just going to be fun to compete with the boys. It's just going to be a laugh.

**Zack George** (2:37)
Very different workouts to what we're used to.

**John** (2:39)
Yeah, I'm feeling a little bit stressed because obviously I'm the biggest athlete out of all four of us here.

**Leon** (2:44)
He's got a lot of weight to carry.

**John** (2:46)
Normally, when I'm on my own, it's hard, but with these three to carry as well, I don't know how I'm going to get through, but it'll be fun all the same.

**Sonny Webster** (2:54)
I don't want to run.

**Zack George** (2:57)
I'm sure there's one workaway you all have to run.

**John** (2:58)
You can run all the way around.

**Sonny Webster** (3:00)
And there's a carrying one. They'll be sweeping up and they'll come across you like this.

**Leon** (3:08)
I made it. Then I get just in time for next year, Sonny.

**Chris Williamson** (3:11)
Fantastic. So we asked on Instagram for some questions from people and we got a mixed bag. Some sensible ones, some less sensible ones.
Someone asked what are the best supplementing exercises to an overhead squat? Let's start with a serious one.

**Sonny Webster** (3:32)
I guess that's coming at me. Okay. So for me, favorite exercises to overhead squat would be behind neck press in snatch grip.

**Leon** (3:41)
What are you doing?

**Chris Williamson** (3:42)
That's what you'd say.

**Sonny Webster** (3:43)
Behind neck press in snatch grip. obviously, for me, whenever you're trying to improve your overhead squat, I always suggest to people there's no shortcuts around it. You've got to practice the actual movement. So for me, actually just work in a range where you can keep a good position for the overhead squat is the most important thing.
In terms of other supplement exercises that I like to do would be something like socks press, because I find for me that really helps. I know a lot of people struggle with that one. It's not an easy one, but for me again, practicing that exercise, working on my front round mobility, I find that really helps me keep my chest up more in the overhead squat, so that's another really good exercise. And finally, if anyone is struggling as well with their ankle mobility, trying to work on actually loosening up the cast and focusing on your range of motion there will also make the overhead squat much easier.