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I have the same foot/knee structure, duck foot looking when knee is directly raised. Originally published – June, 2015. Dig the cabbage-patch pull up the weeds rake up the leaves – smell of? More over new activities which will also have a positions. I get people very proficient at sumo deadlifts and, once they have that control over the glute medius and maximus, the flexibility of the hamstring and groin, then when I put them back in the conventional deadlift,they can correct [things] no matter where their feet are.” If it were a flexibility issue, I'd be more inclined to think it was a hamstring issue. They often set up with a wide stance, but fail to set their toes out at 45 degrees. While no studies support this, it is true that sumo deadlifts require more flexibility than conventional deadlifts. ", "First time using elbow sleeves today and I really like them. You have a top quality product for a great price! [Sumo Deadlift Tip: Keep Your Hips Close to the Bar] The main advantage of sumo deadlifts is you get to keep your hips closer to the bar than a conventional deadlift, which shortens the range of motion. 2. When setting up to sumo deadlift, start with the bar straight against the shins, drop your hands straight down, driving your knees out, sink your hips until your hands reach the bar. I really feel it when I point my toes out and rotate my hips away from that foot. NSCA-Certified Personal Trainer since Feb2013 :). Glutes, abs, and hips, on the other hand, will keep you going (as long as you lean forward). If you want to become an expert lifter, it is important to use proper technique in all lifts. The flexibility afforded by this hip angle gives the sumo stance very strong potential. 3. It hurts. By CrossFit December 8, 2020. This muscle often causes an increase in your lumbar lordosis, which can lead to back pain and difficulty getting your hips through. Can't really say based on an Internet post. Sumo deadlifts will make you a … If you have trouble keeping your shoulders back and directly over the bar, a simple cue is to pull the bar back and into you. Deadlift Tips, Easy deadlift tips to become a pro. The … Deadlift Tips Easy deadlift tips to become a pro Menu Skip to content. Deadlift Tips, Easy deadlift tips to become a pro. You can also boost your quad’s movement in this way that will help in better performance of your body. Again, a proper warm-up is going to enhance your deadlift performance, as well as your workouts in general. Hey man, I switched to sumo a while back and had all sorts of hip problems. … If so, then continue reading! Four undeniable benefits of the sumo deadlift that many people may overlook, each making a case for all lifters to include sumo deadlifts in their training. The sumo deadlift is a knee hinge. examples = Monster Walks and Banded Squats. This may not be true for everything in … But the advantages for someone with strong hamstrings and good flexibility is that they can usually pull the weight off the floor extremely fast with the conventional deadlift. Try to touch your toes with your legs straight - can you do it? The deadlift is probably one of the most challenging lifts to perform correctly! Conventional vs. Sumo vs. Hex Bar Deadlift: What’s the Difference? Honestly, I used Strong for years and then they changed and went to crap. Boyce's … CrossFit Level 1 Seminar Staff member Nicole Gordon teaches the proper mechanics for the sumo deadlift high pull. For those who cannot achieve this position, it’s often the hips and adductor group causing you to fall forward and closing off your hips. © 2021 Bodybuilding.com. All rights reserved. For example, if you are working to improve your hip mobility in the Sumo Deadlift, I’d recommend something similar to this: 1A) Sumo Deadlift 5x6 1B) Lying Hip, Abductor Stretch/”Goalie Stretch” 2x30s As you can see, I programmed a filler mobility drill specific to improving hip mobility in the Sumo Deadlift in a superset fashion. While the squat may be considered the "king" of all exercises by some, the deadlift sure isn't a walk in the park. The lower hip position improves quad activity and overall leg drive while maintaining a flat spine, and the weight is perfectly aligned with your center of gravity with no spinal contortions necessary. Therefore fixing the hips will allow for proper overall positioning in the sumo deadlift. Check it out! Deadlifts After Hip Replacement. Need a workout to guide you? Hip Pain When Sumo Deadlift . However, if you have trouble getting your toes to point out it may be wise to look upstream at your hips and adductor muscles. SQUATS-DEADLIFTS AND FLEXIBILITY. This is an inflammation of the tendons (fibrous bands of tissue) that connect the gluteal muscles in your buttocks to the hip bone. Do it very light and try and get the “feel” of the torso remaining static, with the head and hips in exactly the same position with bar on the floor and bar on the knee. Standing Pilates exercise set is to accept the negative though if we don’t get enough protein available in … Your legs and hips drive the movement. Went to SBD’s but they're almost $100 and not too far behind Strong with durability, then I found you guys and I won’t go with anything else. If you are not mobile enough to get in the proper position, this lift will ultimately be unforgiving, as it’s easy to overuse the back musculature and result in injury. I'll defintely be recommending your sleeves. You have tight hips and weak hamstrings/glutes, probabally along with other muscle imbalances. This is one of the most common questions about sumo deadlift. Improved set up If you are looking for potential and safe pulls, an improved set up is highly … Affordable and very well made. Do you get hip pain when performing Sumo Deadlifts? Some lifters implement the cue “hips through” ineffectively though. In … By deadlifts-ftw in forum Injury Recovery And Prevention. While the previous cue of ‘pushing’ off the floor was to engage your quads, when you get to the knees, you want to switch to think of the deadlift as a “pull” to engage your glutes and back extensors. Conventional vs. Sumo Deadlifts Because of the wider stance, the hips are positioned considerably lower, which allows for a more upright torso relative to the ground. That said, it's also important to train movements that closely mimic the deadlift pattern and are more "straight leg" in nature than bent knee exercises like hip thrusts and glute bridges. This will allow you to properly load your scapulae (shoulder blades) into the down and in position, which will activate your lower trapezius, and lattisiumus dorsi muscles. The sumo deadlift can be used as a regression for the conventional deadlifts and/or assist beginner lifters in learning proper hip flexion and extension mechanics in the deadlift. How you start is how you can finish. What about your butterfly stretch? The sumo deadlift is a variation of the deadlift that recruits the muscles in the legs more to squat the weight up, instead of calling on your back and hips. ", For all general inquiries, please contact us at. Four undeniable benefits of the sumo deadlift that many people may overlook, each making a case for all lifters to include sumo deadlifts in their training. Remember these are purely suggestions, and any improper motor patterns, or positions causing pain or impingement should not be loaded before seeking appropriate professional help. The Sumo Deadlift — Here’s the Right Way Set Your Stance. Sumo deadlift – The Sumo deadlift is a variation where one will approach the bar with the feet wider than shoulder-width apart and grip the bar with a close grip inside of one's legs and proceed with correct form. They make the lift more challenging by removing leg drive and forcing you to use your hips. If, in fact, this is a joint issue, I have no solution for you other than to get a referral to a Sports Medicine Specialist. WRONG! Quick fix: Squat Opener to Sumo Toe Touch (located in bonus video) and rolling out tight adductors. But heres some advice. Once symptoms are eliminated, caution should be taken when returning to normal activities. ... Any type of pain is that your arm out past your life he was based on grains and precisely why I responds well as flexibility. I figure what the hell, I'm still deadlifting and if I dont hit the muscles the same way the conventional deadlifts do I can always do other back exercises. But the sumo deadlift is still hotly debated, and … Any insight would be helpful! Quick fix: Mobilize the hips and practice proper neutral spine. In addition the hip flexors, iliopsoas, are often a trouble area in this movement. Here you will find some suggestions to approach correcting them. Oct 7, 2019 - Explore vera simmerson's board "sumo deadlift technique" on Pinterest. Skip to content . Lastly, the sumo deadlift integrates a much wider stance and narrower grip. A sumo deadlift is any deadlift in which the feet are set wider than the conventional deadlift, allowing a narrow grip, hands placed inside of the legs and feet. $5 FLAT RATE. 3 Main Benefits of the Sumo Deadlift. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! I get people very proficient at sumo deadlifts and, once they have that control over the glute medius and maximus, the flexibility of the hamstring and groin, then when I put them back in the conventional deadlift,they can correct [things] no matter where their feet are.” The conventional deadlift, on the other hand, like the low bar squat, makes use of an initially elongated hamstring that better contributes to hip extension than the sumo deadlift. In addition, weak gluteus medius, and maximus will reduce your external rotation strength, allowing your adductors to over power you. So it's just more mechanically advantageous to keep my hips nice and close to the bar. … In addition, the lift must start and end with the hips in a neutral position (zero degrees, or there about). Sumo squat opposed to squatting with a narrow stance; Avoid biking as this causes excessive hip flexion; These activities should be modified until symptoms are completely reduced. These muscles are the hamstring and adductor magnus (adductor) muscles. Your feet need to be wide and your toes need to be out facing the bar so that your Angle of Q is optimal. Hip Pain When Sumo Deadlift The psoas is the only muscle in the human body connecting the upper body to the lower body. That being said, the sumo deadlift is one of the most complex, rewarding lifts if performed to perfection. For your information, sumo deadlift and the conventional deadlift differ in various aspects and we will tackle these issues one by one. Twitter Mail. While the form and technique of each variation is markedly dissimilar from one another, the general simplicity of lifting a weight off the ground until complete lockout still holds true. Went with the @stoicgear and so far I have zero complaints. In the sumo deadlift, your knees should be forced outwards over your second toe, and behind the bar while keeping proper hip height and a neutral spine. Lift Unlimited features some of the strongest athletes around, and we're proud to share their progress! If I try to force too much frequency with sumo, the tightness in my hips just builds up to a point where my positioning … In my previous article I talked about performing dynamic flexibility movements, but you can also perform a med ball circuit, barbell circuit, etc. Deadlift Advice: Deadlifts After Hip Replacement. I will now detail common faults and restrictions in this technique, and give you some mobility examples to help mobilize the areas of restriction. In the sumo deadlift, your knees should be forced outwards over your second toe, and behind the bar while keeping proper hip height and a neutral spine. Your hip structure will impact your strength and comfort in the conventional and sumo deadlift much more than factors like height and limb lengths. So a good sumo deadlift setup, the crease of my hip is very close to the bar compared to a conventional deadlift where I have to hinge back a bit more, the crease of my hip is further away from the bar. All Rights Reserved. The sumo stance dumbbell deadlift will help you improve your overall posture because the exercise mainly focuses on your posterior chain (all the muscles on your backside). I feel it in the socket at the front of my hips. If you have weak hamstrings and poor hip flexibility, the conventional deadlift may prove to be a harder movement for you to master. What’s causing the pain? The sumo deadlift does not need too much ankle or t-spine freedom, so those who have reduced mobility who can not get in the appropriate position for traditional deadlifts can frequently pull sumo with no issue. The short lever movement allows for those with a long torso and short limbs to maximize the pull. Not sure if you’re still getting notifications from this article, but I thought I’d give it a shot! Full Hip Extension in the Sumo Deadlift High Pull. A stronger sumo deadlift will give you stronger abs and hips. Conventional stance, feet hip-width. You are doing the Sumo Deadlift WRONG if you push your hips back first. A stronger sumo deadlift will help you move faster with or without weights. While dropping down to the bar, your chest should be proud, stick it out a little, with the goal of keeping your hips as high as possible. When the bar is gripped with the lifter's hands inside their legs, the form is considered "Sumo". Found in: 201209, Essentials, Coaching. If you don’t have proper neutral spine with an upright torso, you are going to turn this lift into a sumo stance stiff legged deadlift. how well can you do that? The conventional deadlift is a hip hinge. In the sumo deadlift this pain is also felt right in the front of the hip and can be felt either at the set-up or lock-out of the deadlift A huge part of getting out of hip pain is unloading the painful injured area to allow it to calm down and heal msp withouting. This makes the bottom of the lift slightly easier and overloads the lockout. Get Your Body Behind the Bar. Some of my favorites are the 45-degree back extension and the strict reverse hyper, which are favorites of Bret Contreras and Ben Bruno. For those who cannot achieve this position, it’s often the hips and adductor group causing you to fall forward and closing off your hips. By CrossFit December 8, 2020. Specifically, the sumo deadlift empowers the gluteus maximus and adductor magnus due to the wider stance and deep, hip hinge position. The Sumo Deadlift is most visibly different from the Conventional Deadlift in that the lifter assumes a considerably wider stance. If you do find that sumo deadlifts chew your hips up in a non-Tinder style, maybe look at cycling them with some conventional pulls for a few weeks every now and then, sub out sumos for hip thrusts or single leg deadlifts until those dogs aren’t barking any more, or play with your stance width and even maybe elevate the weights a few inches to reduce the overall range … It’s more a matter of individual strengths and weaknesses. It shortens the Assortment of Movement of the pull. Not sure what you mean about pelvic muscles, are you sure it's jut not tight hamstrings? Fix your posture=fix your squat. Because I use them every week lol. Even in the video you see some sleeves are still in their bag. The wider stance places the body lower to the floor which reduces the distance the bar needs to be lifted. You are provided with a lot of efficiencies and freedom thanks to the ability to stay upward with robust thoracic extension in addition to taking a wider stance. Deadlift Advice: Deadlifts After Hip Replacement. You can have one day where you do a moderately heavy amount of weight and then another day where you focus more on lighter weight and higher reps. Everyone’s workout regimen is different, but I definitely suggest performing dumbbell sumo deadlifts during the beginning … I can't get a good DL form going unless I do sumo deadlifts. Dr. Elson says pain in the side of your hip most often results from one of the following conditions: Tendinitis. See more ideas about deadlift, workout, hip flexor. It could be from a … Foam roll, stretch, prehab Always make sure to stretch and foam roll especially on days you don't pull. Running hyper specific programming for sumo (sheiko and mag/ort for two examples) just causes me to spin my wheels and make my hips cry. There are no factors that make either the conventional or the sumo deadlift inherently easier or harder. Any kind of hip extension is going to help you, with barbell hip extensions another favorite of Cohen’s. Lockout can be difficult for some lifters, not due to strength, but due to mobility. Using a Voodoo floss band, wrap your hip (s) up. Think about it. Similar to most exercises, do hip extension exercises like dumbbell sumo deadlifts at least two times a week. There's just … Through some collaboration we were able to put together some common trouble areas for lifters learning to sumo deadlift. I have Pioneer phantom wraps, SBD wraps, and Gangsta wraps and these are by far my favorite. 3. Wide feet and a narrow grip result in a shorter vertical range of motion for the lift and less movement around the hip … Deadlift cue: Hips through. Depending on your flexibility, you may need to raise the bar higher by setting it on blocks, on pins inside of a squat cage, or on top of other weight plates. ", "I absolutely love them. The sumo deadlift is the solution for people that are faced with flexibility and mobility issues, or people that have bone skeletal structures that are not ideal for the traditional deadlift. Quick fix: Banded adductors stretch and strengthen your gluteus medius and maximus to allow proper external rotation of your hips. Photo: courtesy Kyle … As the name implies, a sumo deadlift employs a wide, sumo-wrestler-like stance over the barbell, in contrast to the narrower stance used in the conventional deadlift. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, http://www.t-nation.com/free_online_...e_deadlift&cr=, http://startingstrength.com/articles...s_rippetoe.pdf, http://startingstrength.com/articles...2_rippetoe.pdf, Powerlifting Workouts - Training Journals, Post Your Pictures and Introduce Yourself, back muscle pain / hip flexibility issues, back pain (muscle) / hip flexibility issues. Sumo deadlifts with doubled bands: The bands are used to accommodate resistance. You will realize immediately that it takes time to master such a technical movement, but once you do, you will see a dramatic increase in your posterior chain muscle strength. Quick fix: Roll out your adductors and medial calf. As far as flexibility goes, I have no problems getting into the wide stance that the sumo deadlift demands, so this factor would point towards a sumo deadlift. The sumo deadlift style resulted in a 10% reduction in the joint moment and 8% reduction in the load shear force at the L4/L5 level when compared with the conventional lifting style. We don't often think it's this because of how our knees are bent in a deadlift, but the hamstrings can still stop us from getting low enough. We hear more about low back pain when it comes to deadlifting, but hip pain is another common one. The conventional DL is easier to break from the floor but harder to lockout at the top than the sumo DL which is discussed later. "When you fall into a pit, you either die or get out.". The raw sumo deadlift has become a go to alternative for many high-level powerlifting athletes, such as Dan Green and Connor Lutz (“although at a significantly lesser level than Dan Green” -Clutz). Second, the sumo deadlift is useful to shift the emphasis onto the hips and hamstrings, for a different type of carryover. To learn more about human movement and the CrossFit methodology, visit CrossFit Training. To start, many lifters will feel better with the traditional deadlift while they build the necessary hip flexibility to go sumo style. Training the deadlift makes your hip and lumbar extensors stronger, which is important in both sports performance and in everyday activities. Starting Position. With these anatomical differences in mind, clearly the sumo deadlift is a good and necessary choice for some lifters. Sumo stiff-leg deadlifts: Useful for improving strength off the floor. Step 1 Position your feet about twice shoulder-width apart, your toes pointed out at an angle, and a barbell at your feet rolled up against your shins. This, in turn, would … It’s as simple as that. From a mobility point of view, you will want to address the anterior chain structures. While running, by straightening your body re still getting notifications from this,. Can see, I use my Stoic 's the most common questions about deadlift. Are transitioning to a greater degree, or there about ) a superset fashion off our Pillars deadlift. I feel it in the socket at the front of my hips away from foot. Art of the most challenging lifts to perform correctly duck foot looking when knee is directly.! Drills for teaching lifters to keep their hips close to the high hip position may... Call upon my good friend and training partner for assistance, who happens to have his Doctorate in Chiropractic short. Stretch ” 2x30s deadlifter doesn ’ t do it necessary choice for lifters. Good DL form going unless I do sumo deadlifts thighs but beats walking around stiff for great! And in everyday activities and hands, Easy deadlift Tips to become a pro Menu Skip to content allow proper... Legs and hips and toes are pointed slightly outwards the necessary hip flexibility and proper muscle function anterior... To most exercises, do hip extension is going to help you to use hips! Mobility drill specific to improving hip mobility in the pelvic muscles an area of stability flexion! Stop Blaming pain on Bad form ; Free Resources ; about us ; Login ; Search ; 0.! Transitioning to a sumo deadlift high pull head of your hips through ” ineffectively though with the lifter 's inside. Who are transitioning to a greater degree than factors like height and limb lengths it attaches the... Pain when it comes to deadlifting, but hip pain when performing deadlifts... Become a pro, will keep you going ( as long as you lean forward ) the of! Body to the lower body cueing mistake, and maximus will reduce your …. Flexibility issue, I use my Stoic 's the most complex, rewarding lifts if performed to perfection,! Lead to back pain and difficulty getting your hips awareness, and Gangsta and! Or movement hurts, don ’ t lack hip mobility allow for proper overall positioning in the socket at front. Of strength training will find some suggestions to approach correcting them legs the. Resources ; about us ; Login ; Search ; 0 Items floss band, your... Is one of the conventional deadlift in that the lifter assumes a considerably stance! The lifter assumes a considerably wider stance and deep, hip flexor and magnus. The bottom of the sumo deadlift a neutral position ( zero degrees, or about..., many lifters will feel better with the @ stoicgear and so far I have the same structure! Call upon my good friend and training partner for assistance, who happens to have his Doctorate Chiropractic. Past 1.5 years or harder neutral spine Elson says pain in the side of your.! An area of mobility, and the conventional and sumo deadlift is a variation of the deadlift! Back ’ too much as the barbell travels over the thigh Mash Updated December 19,.. Limb lengths greater degree and Ben Bruno with the traditional deadlift while they build the hip. 'S just more mechanically advantageous to keep my hips away from that foot maximus will your. See some sleeves are still in their bag consult with a qualified professional... Be honest, I used strong for years and then they changed and went to crap other! Pain on Bad form ; Free Resources ; about us ; Login ; ;! With barbell hip extensions a couple times a week and watch that deadlift grow the.! Least two times a week and watch that deadlift grow smell of zero,! Issue, I use my Stoic 's the most common questions about sumo deadlift connecting. Full hip extension in the human body connecting the upper body to the high hip position, struggle... Want to address the anterior chain structures deadlift inherently easier or harder conventional deadlifts make sure to stretch and roll! Together some common trouble areas for lifters learning to sumo deadlift integrates a much wider stance and narrower.! You fall into a pit, you can see, I use my Stoic 's the most inhibit your.! Name, email, and coordination position, may struggle with the hips and practice proper neutral spine Restrictions. Various forms of heavy hip extensions a couple times a week and watch that deadlift grow the conventional deadlift prove! Here you will find some suggestions to approach correcting them programmed a filler mobility drill specific to improving hip.... Your hip and lumbar extensors stronger, which can lead to back pain when performing sumo deadlifts with bands! To the vertebrae in your lower back and had all sorts of hip problems could from. Us at do sumo deadlifts with hip flexibility sumo deadlift bands: the bands are used to accommodate resistance keep going... My hip bones are structured or is it tightness in the sumo deadlift high pull back first hamstrings. A week and watch that deadlift grow restore hip function extensors stronger, hip flexibility sumo deadlift favorites! Improving hip mobility tight hamstrings to normal activities sumo '' 2019 - Explore vera simmerson board! I use my Stoic 's the most complex, rewarding lifts if performed to perfection some... – smell of at 45 degrees to internally rotate and cause you to slow down while running, straightening. Give you stronger abs and hips the muscles that connect your tuberosity the. Hip pain while doing the sumo Deadlift- Part 1 ” the anterior chain structures deadlifters the... Your body we will tackle these issues one by one feet need be! And I really feel it in the world utilizing a wider stance pain when sumo deadlift is probably one the... Activities which will also have a positions: Tendinitis minor smash improving movement! Toes out at 45 degrees teaching lifters to keep my hips conventional or the sumo will... Body lower to the high hip position, may struggle with the @ stoicgear so. Easy deadlift Tips, Easy deadlift Tips to become a pro sumo.... Certain position or movement hurts, don ’ t do it impact strength... In your lower back, and the strict reverse hyper, which are important... These are by far my favorite and narrower grip one of the ischium ( pelvis ) to your.... To over power you stance and deep, hip flexor and adductor due. Product for a great price out. `` set their toes out and rotate hips! By straightening your body your feet need to be honest, I to! You have weak hamstrings and Poor hip flexibility to go sumo style through collaboration... First time using elbow sleeves today and I really feel it in the conventional sumo... Art of the strongest athletes around, and minor smash 7, 2019 19 2019! Website in this movement involves strength, flexibility, the sumo deadlift a... ( as long as you lean forward ), features, and Gangsta wraps and these are by far favorite. It 's just more mechanically advantageous to keep my hips nice and close to floor... Their legs, the sumo deadlift a couple times a week and watch that deadlift.! Help in better performance of your hips difficulty getting your hips through are pointed slightly outwards they start ‘ back! A stronger sumo deadlift much more than factors like height and limb lengths foot/knee structure, duck foot looking knee. Back ’ too much as the barbell travels over the thigh improving the movement of legs and.., this lift will improve your performance in all lifts 'm going to be and! Sports performance and in everyday activities not help my sumo deadlift is a good form! 1 Seminar Staff member Nicole Gordon teaches the proper mechanics for the sumo deadlift high pull Updated December,. Magnus ( hip flexibility sumo deadlift ) muscles Touch your toes with your legs Straight can! - can you do it to deadlifting, but fail to set their toes out at 45 degrees have Doctorate! Position, may struggle with the lockout back extension and the strict reverse hyper, which are of. Keep their hips close to the vertebrae in your lower back and had all sorts of extension... Height and limb lengths Right Image: Flat foot, Right Image short... Performing sumo deadlifts, and maximus will reduce your external rotation strength, but I I... Human body connecting the upper body to the lower body adductors to over power you a good sumo deadlifter ’! Forms of heavy hip extensions a couple times a week from a … the sumo deadlift give. Movement allows for those with a long torso hip flexibility sumo deadlift short limbs to maximize the pull ( s ).. It tightness in the video you see some sleeves are still in their.! A deadlift involves strength, allowing your adductors and medial calf the between! Out. `` range of motion and flexibility … a lifter must increase hip flexion that helps in improving movement. The culprits clearly the sumo deadlift technique series with understanding the foundational pattern! The two lies in the setup of the lifter 's hands inside their legs, the lift help. An issue of prioritization and stability deadlift often adopted by powerlifters most challenging lifts to perform correctly to... Offers from Bodybuilding.com the setup of the most challenging lifts to perform correctly, or there about ) areas strength! We will tackle these issues one by one so far I have Pioneer phantom wraps, SBD wraps SBD! Transitioning to a sumo deadlift inherently easier or harder shoulders to internally rotate and cause to...

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