Deadlift And Push Ups Only

The dip and sumo deadlift superset is one of three superset combinations that I do once a week (the others are the front squat/chin up and the clean and push press. How to PROGRESS and REGRESS Your Deadlift. I was looking to do it under 5min, based on previous times. CrossFit Hero WOD. For the AMRAP, have one partner work while the other rests, switching after a full round is completed. Deadlifts: you either love 'em or are afraid of 'em. Anti-rotation Reverse Lunge. Suitcase deadlift – using two weights either side of the body, often dumbbells or kettlebells. Find someone new and convince them of the absolute need to do CrossFit with us. If you only have 20 minutes to workout do you think you should do the hamstring curl machine or deadlifts?. While these don't have nearly the powerful punch that a full or bent-knee push up does, they are a great way to get your body ready to do the more difficult versions. , throw 10-lb. Michelle is an explorer, editor, author of 15 books, and mom of eight. The un-supported or Hand Release Push-up is designed to increase the force required for each repetition, therefore increasing upper body push strength with fewer repetitions. Deadlift – Push Up Challenge Do you only have a small amount of time to train? Put 40-60% of your deadlift 1RM on the bar and knock out as many repetitions as you can up to 50 reps. Similarities. DB Clean & Press, Deadlift, Rack Pull, Military Press. Bench press at body weight. In a powerlifter's case, training the deadlift last makes sense. It doesn’t matter. Additionally, many make the argument that dead stop deadlifts are more analogous to a competition deadlift, since you only do one rep in competition. Cable Deadlift is all about maintaining constant tension on the hamstrings. Set a heavy barbell on the floor in front of you. Keep metabolism steady. DUMBBELL ONLY WORKOUT 💥⁣⁣ ⁣⁣ Give this one a try if you want to smash your Shoulders, Back and Arms 💪⁣⁣ ⁣⁣ 1A. Push ups are done primarily to increase muscular endurance, strength, or hypertrophy (of the chest, shoulders, and triceps). The bodyweight pull up can be rendered more difficult through progressions in the following order: jumping pull ups. Stretch between the rings while maintaining a rigid body and then push up, holding the lock out for a 1 count. "Attending a Level 1 Trainer Course as a First Time CrossFitter" with Tim Gallagher and David Temple, CrossFit Journal preview video "Isabella and CrossFit LA Kids" - video. 135# Deadlift - 12 reps; Pushups - 12 reps; Part 2: Turkish Get-ups for 7 straight minutes with a 40# kettlebell. Really today's WOD is deadlifts and hand stand push-ups? First of all I know little to nothing about either. Absolute Max 4 Steps to a Big Bench Big on the Basics: Your Complete. The standard Deadlift is one of the best exercises available to develop many of the largest and strongest muscles in the body and is essential to any resistance or strength training program. Download Woman deadlift stock photos at the best stock photography agency with millions of premium high quality, royalty-free stock photos, images and pictures at reasonable prices. The objective here is to climb and push until you can do neither. Do only six sets. 50 Kettlebell Swings (1/. Despite both of the aforementioned, I ended up having a very good workout. Ten years ago I used to squat and deadlift once a week. Place a barbell across a bench and perform push-ups on the bar. 400-meter sprint. It's safe to say that your quest for the perfect Romanian deadlift alternatives is officially over. Single Muscle Group. The dip and sumo deadlift superset is one of three superset combinations that I do once a week (the others are the front squat/chin up and the clean and push press. The vast majority of my barbell work is posterior chain: clean deadlifts, snatch deadlifts, cleans, snatch pulls, clean pulls, high bar back squat, front squat. For example, if you only do 5×5 for your bench press, this would be low volume. Find someone new and convince them of the absolute need to do CrossFit with us. You have to squat and deadlift in the contest. To relieve this, try lying down on your stomach and performing a push up while keeping your hips down. Push-up bras, thick layers of foundation, teased hair, earrings, false lashes, butt-hugging shorts… I’ve seen it all. * Clean & Press: 485 lbs. 6 rounds of the following complex: 1 Strict Ring Muscle Up + 1 Ring Muscle Up Negative + 10 Second Hollow Hold (holding onto rings, staying in false grip) *go as slowly as possible on the negative. Stretch between the rings while maintaining a rigid body and then push up, holding the lock out for a 1 count. Tiger bend push ups are a great replacement. May 2nd is coming up soon. Romanian Deadlift Alternatives Conclusion. Hand Release Push-Ups Results. And then after a day or two in between, I do hex bar deadlifts and tons of pull-ups and chins. 100 Straight Push-Ups. Waldo pretty much covered where taking deadlifts out of there would have you come up short. When you set up the weight should be outside of your foot centered on the arch. Do a solid single set of five reps for the abs. Now, I squat and deadlift every day. The Romanian deadlift starts from the top. For variety, you can also pair your push-ups with other unrelated moves such as kettlebell swings, farmer’s carry or bodyweight squats. The dip and sumo deadlift superset is one of three superset combinations that I do once a week (the others are the front squat/chin up and the clean and push press. * Clean & Press: 485 lbs. 10 Responses to "Why I Don't Like Scap Push-ups" Rich P Says: August 1st, 2017 at 11:25 am. The 17th exercise to improve deadlift strength is step ups. 10 push ups 15 toes 2 bar I subbed the push ups for burpees just to get some out of the way. This is one reason the DL is called the king of exercises. 4 hr relay (team of 10): A team of ten members of the British Army did 19,130 push-ups in 4 hours at on 30 January 2020 at RAF Digby, UK. More forward lean is also acceptable during the Deadlift as you are hinging at the hips while with the Squat you are trying to. Next week's heavy workout will look like this: Set 1: 135x 8 reps. Upright Rows 4x20⁣⁣ 3B. Get into the pushup position with your feet hip-width apart. Take out the push up. When you set up the weight should be outside of your foot centered on the arch. So for instance, if your current number of push-ups is only 6, your push up workout will consist of 5 sets of 6 reps each. Handstand push ups can be done anywhere. Return to standing by pushing your heels into the ground to drive yourself up and focus on engaging your glutes as you push up to standing. pushing up from the knees. Heavy weights are not advisable for Cable Deadlifts. 8 push ups, 4 pull. The pull up and the dip work the abdominal muscles to a great extent. Due to the narrower position of the hands, more of the load is placed on the tricep. The Suitcase Deadlift is more functional then side bends and will allow you to move heavier loads. The difference between squating and doing a f'd up good morning could be the isometric action of your arms against the bar. It's safe to say that your quest for the perfect Romanian deadlift alternatives is officially over. One of the absolute best exercises that can be performed for developing raw strength. deadlifts, 21 reps. Exercises to Improve Deadlift Strength: Step Ups. 400-meter single-arm barbell farmers carry, 95/65 lb. 9 Deadlifts 12 Push-ups 15 Box jumps (155lbs / 70kg, 24" box) 9 Deadlifts 12 Push-ups 15 Box jumps (145lbs / 65kg, 20" box) 9 Deadlifts 12 Push-ups 15 Box jumps (100lbs / 45kg, 20" box) 9. 5 chest-to-bar pull-ups 10 push-ups 15 single-leg squats to a box, alternating *After every 3 rounds, run 400 meters. Push Ups 531,000 lifts Pull Ups 1,053,000 lifts Chin Ups 242,000 lifts Dips 419,000 lifts Bodyweight Squat 47,000 lifts Sit Ups 61,000 lifts One Arm Push Ups 18,000 lifts Single Leg Squat 22,000 lifts Diamond Pushups 7,000 lifts Crunches 34,000 lifts Muscle Ups 57,000 lifts One Arm Pull Ups 6,000 lifts Handstand Push Ups 14,000 lifts Burpees. I argue that with this logic, the touch and go is actually a better tool for training for a heavy single. One variation that exposes this imbalance is the seesaw or anti-seesaw push-up. Report the details of the experience both today and the effects tomorrow. In the near future I am planning on sealing the floor (nice) and then painting over the walls. It also can help further the range of motion and add value to the move for those who have really flexible hamstrings. 3 – Learn to deadlift, swing and squat. The Romanian Deadlift is one of the most commonly used among the various deadlift techniques. 20 Sit-Ups to Target 15 Box Jumps, 24"/20" *Subbed 16" step-ups 10 Push-Ups or Ring Push-Ups Sit-Ups terminate when both hands touch a target placed just beyond your feet. Professional baseball strength and conditioning coach Jorge Canepa says the deadlift can carry over to all sports. By the end of the day, you would have performed anywhere from 12-24 additional push-ups. There is also the decline push up where you elevate your feet, which not only makes the push up harder but also works your pec major more. Since many women want to build muscle in exactly the areas mentioned above, this is the first reason to incorporate deadlift into your own training. The deficit deadlift is not for the faint of heart or tight of hamstring. The vast majority of my barbell work is posterior chain: clean deadlifts, snatch deadlifts, cleans, snatch pulls, clean pulls, high bar back squat, front squat. You never want to have an extended. 10 Power Cleans. To perform a wall push up: Stand about 3 feet in front of an empty wall. See more ideas about Powerlifting, Weight lifting and Dead lift workout. Increase the number of reps by taking some of the strain off your forearms!. The deadlift is the last event at a powerlifting meet, meaning that a lifter has already done three maximum squat and bench-press attempts before mounting the platform for a first deadlift attempt. Performance 3 x 6. A good start is to find exercises that target multiple muscle groups ie. After the call of “3, 2, 1 … go,” the athlete may perform 21 deadlifts, then move to the wall for 21 handstand push-ups, then complete 15 deadlifts and 15 handstand push-ups, then 9 deadlifts and 9 handstand push-ups. To relieve this, try lying down on your stomach and performing a push up while keeping your hips down. Keeping a rigid torso, shift your body forward so you have an angle from your shoulders to wrists. Examples of push exercises are push-ups, squats, and the shoulder press. Deadlift Execution. Each round took me about 32 seconds, leaving about 28 seconds to rest before the next round. Getting better at pull-ups is a subject of concern for many people. Dip under the bar to put it behind the neck across the top of the back, and grip the bar with the hands wider than shoulder-width apart. Exercises to Improve Deadlift Strength: Step Ups. 8 push ups, 4 pull. Take out the push up. handstand walk. Well, you do the math. Mountain Climber + Push Up Single Leg Deadlifts (right leg) Dips Transition Jumping Jacks Single Leg Deadlifts (left leg) REST Walking Knee Tucks Leg Raises to Hip Ups T Push Ups Leg Clams REST Cross Body Mountain Climbers REST Transition Squat Jumps Inch Worm with T Push Up REST 50 sec. 10 T2B; 100 DU; This came up in my Facebook memories from 2014 and I had called it Christmas Couplets back when the gym was CrossFit Intuition. Like the men's guidelines, these standards increase as body weight goes up. In an earlier time the push-up was largely regarded as a measure of a man’s strength and fitness. Sumo Deadlift 5×5, across. BUY-IN: 3 x squats with medball, 5 push-ups, 20 DUs Strength: 20x back squat 5RM – 6kg, so 60kg for me. Push up off the ground with the front foot and bring your back leg to the same location as your front leg. If you're doing the BIG complex lifts like squats, deadlifts and bench press, is it really important to do push-ups & pull-ups? Listen to what Coach Chris has to say about it and be sure to. Deadlift muscle force and activation under stable and unstable conditions. * Deadlift Record with “Hooks”: 820 lbs. For guidelines similar to McRobert's, trainer Adam Farrah recommends women shoot for a 275 to 350-pound deadlift, a 220 to 280-pound squat and a 165 to 210-pound bench press. The beef was a work and the boxing match is silly but overall will probably bring more eyeballs on the sport and I LOVE that some strongmen are making some $. When performed correctly, this fundamental strength training move can also improve posture. Hand Release Push-Ups Results. But i do believe if you concentrate on squats for a while their is carryover to deadlift. How to do it: Grab a kettlebell or dumbbell with both hands and hold it at arms length in front of hips. *Do 3 sets of 10 to 12 reps, resting 60 seconds between sets. Scale deadlifts by weight. It gives a full-body workout, so if you only have time to do one exercise, it better be the deadlift. Keep metabolism steady. I believe the SABO's can preform squats just fine, but there are better dedicated options such as the Adidas Adipower or the Nike Romaleo. pull ups, squats, push ups, deadlifts, etc. Here’s a simple and effective lower body workout that incorporates the Romanian deadlift. Professional baseball strength and conditioning coach Jorge Canepa says the deadlift can carry over to all sports. Altogether, the deadlift takes up about 70% of the total body musculature, making it one of the most effective exercises in weight training. I also use a fraction of the extra weight that I used to us. This week’s topic is on pushing and pulling ratios. Introduction. The barbell deadlift is probably the way most people do this, but it isn’t the only way to do a deadlift. The same form is necessary as the two-handed version, but imagine the stress and strain on the opposite side of the body along with the working side as they both work to lift the weight. Most people love to push. Find someone new and convince them of the absolute need to do CrossFit with us. Bench Dips with Weight: Bodyweight Bench Dips: A classic exercise to help strengthen the triceps. *Do 3 sets of 10 to 12 reps, resting 60 seconds between sets. As long as you are squatting, you'll still be working out the hamstrings and glutes and entire abdominal area, but I would add good mornings in to really hit the hamstrings, glutes, erectors, and the rest of the abdominal muscles since those will be lacking the extra work from deadlifts. 2) Planche Push Up Position. While these don't have nearly the powerful punch that a full or bent-knee push up does, they are a great way to get your body ready to do the more difficult versions. The subway is the only affordable way to get in and out of the outer boroughs (and by far, the fastest - nothing short of a helicopter comes close). Chipper: Deadlifts, Toes-to-bars, Handstand Push-ups and Double Unders. However, these same folks don’t always like to pull. back to the push-ups. Routine B Deadlift 2 x 15 3 x 8 60 Secs. You should focus on pulling with your hamstrings; the arms are only levers and should remain straight, the upper back, traps are there for stability. Deadlift muscle force and activation under stable and unstable conditions. Tiger bend push ups are a great replacement. Push off the right hand and sweep your right leg under you to your knee. Click to grab a copy. 9 deadlifts, 205 lb. Leg Swings/Glute Band Walk - Again, these movements help with opening up the hips, Scap Push-Up. You can certainly squat and deadlift in the same workout safely, but there are some fine points you need to consider in order to avoid problems. Resistance band pushups 3xfailure(40-50 reps per set) Only 200 on squat and 250 on deadlift due to lots of kicking in my other workout. It’s bad ass. Conditioning specialists universally agree the squat is among the top three prescribed exercises for sports training, rehabilitation and prehabilitation. It only consisted of two exercises (deadlifts and dips). Deadlifts (205/135#) Ring Push-ups / Push-ups @ 30:00 - 3 Rounds. Do you have any suggestions for what exercise i could do instead of the Snatch Grip Deadlift (for example)? Is a single-leg Deadlift the only viable solution? *pull-up bar, bench, dumbbells (2. or you can say that get your body into downward dog position. And I absolutely love doing the deadlift. Most people love to push. Joint-Friendly Alternative to Squats, Deadlift, & Bench Press By 1 UP Nutrition Athletes 10/15/19 The backbone of powerlifting programs, as well as many bodybuilding and general fitness programs, are the "big 3" lifts -- squats, deadlifts, and bench press. Push hips back as you bend forward, grabbing the. 1100hrs in Whaley Club. This is the least difficult variation. Resistance band pushups 3xfailure(40-50 reps per set) Only 200 on squat and 250 on deadlift due to lots of kicking in my other workout. Every minute on the minute for 10 minutes: 7-10 Hand Release Push Ups. The only significant difference between the stiff-leg deadlift and the Romanian deadlift is that you have to move the bar about six to eight inches further during the stiff-leg deadlift. For example, I'll try incline DB bench press for 4 sets of 12 with 65 lb dumbbells. The deadlift is the last event at a powerlifting meet, meaning that a lifter has already done three maximum squat and bench-press attempts before mounting the platform for a first deadlift attempt. * Snatch: 375 lbs. Place your elbows down to make it harder. Over time, you'll be able to increase the number of push-ups you can do significantly. For instance, in the bench press you are wise to first understand and own a proper push-up. BP 125# x 5 x 2, 115# x 5 x 3 PUs strict RBPUs 5 x 2, 3. Gymnastics are a big part of CrossFit, and ring push-ups are a slight variation to the traditional bodyweight. com, "In my experience as an athlete, and based on the results witnessed by many of my personal training clients, the deadlift, if. 0 Powerlifting Equipment. By the end of the month. 3 – Learn to deadlift, swing and squat. 90 Seconds double/single unders, low step ups, or taps 15 Deadlifts 10 Push Up + Renegade Row • (May also choose this option with the barbell movements in Program B) • DEADLIFT SUB OPTIONS: Lower the weight Do a single dumbbell/kb deadlift between the feet • RENEGADE ROW SUB OPTIONS: Perform this movement from the knees. A Simple and Effective Deadlift Cycle This is a deadlift training program that will put on 20-50kgs (44 to 100lbs) on your deadlift in 7 weeks. Don't eat chalk, scream, or pound on walls. Push your torso backward and move your butt up to form an inverter V. However, these same folks don't always like to pull. So for instance, if your current number of push-ups is only 6, your push up workout will consist of 5 sets of 6 reps each. Based off of the data and information above, it’s pretty obvious that the standard deadlift remains king of weightlifting, and for good reason. 2 sets of 6 to 8 reps at 75 to 80% of 1RM. Single Leg Squat or Lunge. The Deadlift is generally considered to be a more posterior chain focused movement (aka it is focused on working your backside), and, while the Squat will still work your backside, the move generally involves more quad. I used to do a lot of weighted dips and pull ups but now I practice them much less. In fact, in a study by the American Council on Exercise (ACE), they found that the diamond push-up is the most effective tricep exercise, followed by dips and tricep kickbacks. I also buckled my belt this time to keep the shirt from riding up. Runners-up: So many lifts were considered for this list, including Bulgarian split squats, single leg hip thrusts, single leg RDL's with brace, trap bar deadlifts, front squats, box squats, Zercher squats, good mornings, stiff leg deadlifts, sumo deadlifts, rack pulls, snatch grip deadlifts, deficit deadlifts, barbell glute bridges, walking. back squats, 10 reps. Michelle is an explorer, editor, author of 15 books, and mom of eight. Using the common way to split up the body parts while exercising over the course of a week, you could do pullups one day and deadlifts another day. Chin ups and dips are 2 overlooked but important bodyweight exercises. It also can help further the range of motion and add value to the move for those who have really flexible hamstrings. Deadlift 100% x 3-5 ; 90% x 3-5; for pull ups, dips and curls, i do them rest pause style. Suitcase deadlift - using two weights either side of the body, often dumbbells or kettlebells. If you're looking to deadlift or squat only in the hope of making your butt smaller, you may want to try a different approach. Return to standing by pushing your heels into the ground to drive yourself up and focus on engaging your glutes as you push up to standing. Deadlift and overhead press. I think that's a good general recommendation for most people who are interested in health, fitness. Push ups are an incredible full body workout. Step-ups are great because they'll work the hamstrings, glutes, and quads. The traditional deadlift and squat require you to have strong obliques. The weight is too heavy. Don't eat chalk, scream, or pound on walls. Chest – Push-up. Squat; Chin Up. 10 jerks, 135/95 lb. Do only six sets. 2 Front Squats + 1 Push Jerk + 1 Split Jerk * Try to beat the weight you did for 3 sets last week by 3-5% We will do a new set every 3-4 minutes once we reach out working weights PULL POWER: 3 Snatch Pull Unders * Work up to the weight you finished with last week for Set 1 and work up to between 90-95% by the final set. However, make it I did and with extreme enthusiasm I strolled in. Modifications: For the deadlifts, you can use a barbell instead of dumbbells. , throw 20-lb. The obvious place to start when talking about great alternatives to the barbell deadlift is with dumbbells, or more precisely, just one. The only upper body barbell work I do is overhead (press, push press, power jerk, jerks). The dumbbell deadlift is a more natural movement than barbell deadlifts. By the end of the month. sets 3: 285 x 4. Post time to comments. Do you have any suggestions for what exercise i could do instead of the Snatch Grip Deadlift (for example)? Is a single-leg Deadlift the only viable solution? *pull-up bar, bench, dumbbells (2. This is not your regular push up so keep the reps low and do multiple sets. 10 Air Squats. Chest up, (barely) unlock knees to get tension off the hamstrings. It is not intended to be a substitute for informed. 10 Responses to "Why I Don't Like Scap Push-ups" Rich P Says: August 1st, 2017 at 11:25 am. 50 Push Presses (45/35 lb) 50 Back Extensions. This week’s topic is on pushing and pulling ratios. You can utilize a heavy dumbbell, kettlebell, or a barbell to perform a suitcase deadlift. The Romanian Deadlift is one of the most commonly used among the various deadlift techniques. 2-1-2-1-2-1-2-1 Explosive Push-ups; For the 2s, we did clapping push-ups and for the 1s we did a plyo push-up from the ground on to four 45# bumper plates. To add a level of complexity this exercise can be performed with a heavier load or single leg deadlifts can be done. BP 125# x 5 x 2, 115# x 5 x 3 PUs strict RBPUs 5 x 2, 3. Examples of push exercises are push-ups, squats, and the shoulder press. Now a solid 195 at 5″8. * Push Press: 545 lbs. The deadlift is one of the most powerful exercises you could do. I also use a fraction of the extra weight that I used to us. Complete one set to failure 15-20 sec rest another set to failure 15-20 sec rest another set to failure. Regional Team WOD Event 6100 Double unders50 Hand stand push ups 40 T2B30 Shoulder to Overhead 90… May 13, 2013 5/13/13 15 EMOM (every minute on the minute)3 Deadlifts 205/1456 Push ups 9 Wall ball shots 20/14. Lopez' suggested starting weight: 16 kg/35 lbs or 20 kg/44 lbs. Make Sure You Warm up. Sumo Deadlift 5×5, across. ended up with 4 complete rounds and 2 snatches on the 5th round and 305 burpees to finish later that day! Days 346-349 were only burpees Today was a blast - I love my Wednesday park workouts with other people. Sub 8-12 Seated Dumbbell Presses if you don’t have Boxed Pike HSPUs yet. 10 T2B; 100 DU; This came up in my Facebook memories from 2014 and I had called it Christmas Couplets back when the gym was CrossFit Intuition. 10 jerks, 135/95 lb. I was able to complete all push up’s as unbroken sets, but had to break up the deadlifts in rounds 6, 7, 9 but was able to hit set 10 unbroken. My lockout wasn’t the prettiest thing but I was able to get two white lights. pull ups, squats, push ups, deadlifts, etc. or you can say that get your body into downward dog position. Click here to increase your deadlift guaranteed. Traditional push-ups are going to focus on building your chest, triceps, and abdominal muscles. He also relies on a squat test to measure pure strength in the glutes, quads, and core—the most powerful muscles in your body—and. kettlebell cardio,kettlebell training,kettlebell circuit,kettlebell for women The Hidden Crucial Factor in Kettlebell Training deadlift back workout. Muscles worked include:. Push hips back as you bend forward, grabbing the. , throw 10-lb. If you had to choose only two exercises to specialize on for the most gains in return, what would they be? For myself: DEADLIFTS & 90° PUSH-UPS. The Ultimate: Deadlift. The same form is necessary as the two-handed version, but imagine the stress and strain on the opposite side of the body along with the working side as they both work to lift the weight. As long as you are squatting, you'll still be working out the hamstrings and glutes and entire abdominal area, but I would add good mornings in to really hit the hamstrings, glutes, erectors, and the rest of the abdominal muscles since those will be lacking the extra work from deadlifts. CrossFit WODs have a rep for being very high volume. Michelle is an explorer, editor, author of 15 books, and mom of eight. The Deadlift: A foundational lift. Just use variations in grips, reps/sets and ofc add weight. Only the worksets are prescribed, feel free to spend time with warm ups sets, but do not fatigue yourself, keep warm ups light and only to prepare you specifically for lifting. You can utilize a heavy dumbbell, kettlebell, or a barbell to perform a suitcase deadlift. This is especially true performing the chin up with a hollow body hold. Pull: Romanian Dumbbell Deadlift. Please be sure to watch the entire workout instruction video for full details. Deadlift 100% x 3-5 ; 90% x 3-5; for pull ups, dips and curls, i do them rest pause style. We make sure each client has great form, and use the. Hype surrounding the 2018 World’s Strongest Man (WSM) champion and 3-time Arnold Strongman Classic (ASC) champion Hafthor Bjornsson 501kg/1,104lb deadlift attempt continues to build as the internet debates whether or not it should be considered the new official world record or not. 8 kg) Romanian deadlift with dumbbells: 30 lb (13. You can also combine the two and do knee push-ups on an elevated surface. There are however many different deadlift variations that you can try. If I hit 1 million Subs on CITROEN I will attempt 530kg deadlift. The Alternates: Dumbbell row, TRX row, chin-up, cable row, lat pull-down. Bodyweight exercises like pull-ups, push-ups, squats, lunges, and the like belong to a group of movements known as “closed kinetic chain exercises. Exercising for bodybuilding Target muscles are marked in red. A plank is an exercise done primarily to increase core stability. * Push Press: 545 lbs. Big 3 Workout Routine - Deadlift, Bench Press, Squat - 5 X 5 Style! You got to love Halloween! Anything to scare the bejeezus out of you is always a fun time…which is why in this routine, these big 3 lifts tend to scare the day lights out of people for many reasons I am still unsure of. This is called hitching. Target muscles: Gluteus Maximus, Erector Spinae Synergists: Quadriceps, Hamstrings, Adductor Magnus, Soleus, Latissimus Dorsi, Wrist Flexors (the latter two only if you lift heavy) Mechanics: Compound Force: Pull Starting position. This is one reason the DL is called the king of exercises. You can do them while you watch tv if you’d like. Set 1: 135x 8 reps. It only consisted of two exercises (deadlifts and dips). Traditional Push-Ups. I also use a fraction of the extra weight that I used to us. Google, Youtube. My Name Is Tejas Jaishankar and you could be stronger. The only significant difference between the stiff-leg deadlift and the Romanian deadlift is that you have to move the bar about six to eight inches further during the stiff-leg deadlift. Losing 75 pounds in 6 months without starving is not bad. 5kg – 21kg), kettlebells (16kg – 48kg). The bar never leaves contact with the legs. Prone press ups and sciatic nerve flossing drills work great here. They include the upper, lower back, hamstrings and glutes. 10 Responses to “Why I Don’t Like Scap Push-ups” Rich P Says: August 1st, 2017 at 11:25 am. Use a single, heavy dumbbell and alternate arms each rep. com *Table 1 just copies each and every exercise mentioned, Table 2 tries to gather things like "diamond push ups" and "wide arm push ups" into the push ups category Tab. Time cap: 9 min. In an earlier time the push-up was largely regarded as a measure of a man’s strength and fitness. The same form is necessary as the two-handed version, but imagine the stress and strain on the opposite side of the body along with the working side as they both work to lift the weight. That's all one rep. This is one reason the DL is called the king of exercises. Every rep counts in this workout. To perform a wall push up: Stand about 3 feet in front of an empty wall. There is no reason to not double up in your training at least a few times during the pre-contest cycle. A great push-up variation for training upper body power is the plyometric push-up, which is also referred to as the clap push-up. Compare to 100927. When performing the overhead press, you have the choice to bring the bar down behind your neck or to the front, over the clavicles. Alternate exercises until all sets are completed. If you workout more often, then work up to only one heavy set of one rep. com *Table 1 just copies each and every exercise mentioned, Table 2 tries to gather things like "diamond push ups" and "wide arm push ups" into the push ups category Tab. You can do them while you watch tv if you’d like. If you're at home and don't have access to a slideboard or Valslide, you can try a furniture slider or sock over your hand on a tile/wood floor. 4 kg) in backpack. Keep your core tight, chest up, back neutral, and drag the bar. You're going to be tired. ] Use proper form, activate the back, train often, use low reps and progress in weight (either with a weight belt, a backpack with weight plates or a dumbbell between your feet) as soon as it gets easier and you will be on your way to chin-up mastery. When you're ready to add muscular endurance, it's all about body weight: push-ups, pull-ups, chins, dips, and sit-ups. Conditioning “Diane” For Time: 21-15-9. Waist – Twisting Knee Lift. As soon as you pass your knees, you drive your hips forward to stand tall. As a closed-chained exercise that targets the chest and upper body musculature, push-ups are highly effective for improving upper body pushing strength and endurance, and can be done with no equipment. Recently, I've developed somewhat of a double standard when it comes to deadlifting. Big 3 Workout Routine - Deadlift, Bench Press, Squat - 5 X 5 Style! You got to love Halloween! Anything to scare the bejeezus out of you is always a fun time…which is why in this routine, these big 3 lifts tend to scare the day lights out of people for many reasons I am still unsure of. Start by standing with feet together about 1-2 feet from a wall. If regular push-ups are too hard, rest your knees on the floor. Meanwhile, you can't build a heavy deadlift, in any position, without building a lot of muscle that, should you keep your diet in check, will look good at the beach. The un-supported or Hand Release Push-up is designed to increase the force required for each repetition, therefore increasing upper body push strength with fewer repetitions. But it's the only time you need to. Conditioning specialists universally agree the squat is among the top three prescribed exercises for sports training, rehabilitation and prehabilitation. Do you only have a small amount of time to train? Put 40-60% of your deadlift 1RM on the bar and knock out as many repetitions as you can up to 50 reps. Increased Tricep Activation. * Push Press: 545 lbs. When performing the overhead press, you have the choice to bring the bar down behind your neck or to the front, over the clavicles. And sure, that sounds like a fun time as far as it goes. 3 – Bottoms-Up Push-Up on. The Alternates: Dumbbell row, TRX row, chin-up, cable row, lat pull-down. fitmycals - February 27, 2020. The subway is the only affordable way to get in and out of the outer boroughs (and by far, the fastest - nothing short of a helicopter comes close). Deadlift 7-5-3-3-3 Rest 1 min between sets (add load between sets) Rest 3 minutes. And I absolutely love doing the deadlift. * Clean & Press: 485 lbs. This exercise mimics everyday movements like bending and lifting (ex: picking up your little one). I'M MOVING! Lifestyle. With that said, doing diamond push-ups only once a week is not enough to make progress. Keep your torso upright and knees in line with your toes throughout the movement. Weight Training Pull-Up Deadlift Pull Strap. Get strong as hell with these 8 foundational exercises: squats, rows, pull-ups, shoulder presses, bench presses, step-ups, deadlifts, and bridges. You can include push up in your chest workouts, upper body workouts, push workouts, and full body workouts. Always stay within yourself and go heavy "naturally. For time: 25 Deadlifts (225#/155#) Rest 1 min 50 Toes-to-bars Rest 1 min 25 Handstand Push. So, I did a little digging and came up with some answers. Losing 75 pounds in 6 months without starving is not bad. Pull workouts take care of back and biceps. A plank is an exercise done primarily to increase core stability. The deadlift isn't just a good glute exercise, it's one of the best overall exercises you can do for developing greater lower body strength and power. You can also combine the two and do knee push-ups on an elevated surface. There are two main problems with typical lat focused training: it only works a fraction of the back muscles and many people choose repetitive exercises that only work in one plane. I also use a fraction of the extra weight that I used to us. 10 T2B; 100 DU; This came up in my Facebook memories from 2014 and I had called it Christmas Couplets back when the gym was CrossFit Intuition. If you stall out and can't lift the final set, keep the same weight but increase the reps by 1 for each set after the second. After 1 of each do 5 more!! The add a little more weight and do 4 more sets!!. Always stay within yourself and go heavy "naturally. Push-ups are a great exercise that can be done anywhere at anytime. We'll use a 2:1:1 ratio, meaning for every two push ups we do, we'll do one pull up, and one pistol squat (each leg). Traditional Push-Ups. Romanian Deadlift Alternatives Conclusion. When you set up the weight should be outside of your foot centered on the arch. Similarities. You can include push up in your chest workouts, upper body workouts, push workouts, and full body workouts. This exercise mimics everyday movements like bending and lifting (ex: picking up your little one). This simple formula is 90 percent of what you need to know NB: 90%. A bench press is considered a push because you are pushing weight away from you. But i do believe if you concentrate on squats for a while their is carryover to deadlift. We stayed at one station for the entire 4 minutes, which equaled 8 sets of the same exercise (back to back without rotating to the next). The dumbbell deadlift is a more natural movement than barbell deadlifts. If you haven’t done push-ups in a while (or ever) start with the wall push-up. Some helpful coaching cues—such as keeping the head slightly up, activating the lats, and pushing the knees out—can assist a tactical athlete in executing the deadlift while increasing strength over time. 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups. The Alternates: Dumbbell row, TRX row, chin-up, cable row, lat pull-down. Deadlifts aren't the only grip exercise, but they're among the best. 15 deadlifts, 205 lb. In fact a lot of people that think they are performing a deadlift are sometimes actually doing a Romanian Deadlift. My previous times were 3:28, 4:10, 1:53, and 7:19. Altogether, the deadlift takes up about 70% of the total body musculature, making it one of the most effective exercises in weight training. Exercises: 11 Chest-to-Bar Pull-ups, 2 Deadlifts (315 pounds), 10 Handstand Push-ups Notes: This is a long AMRAP, and the two-rep deadlift is tricky (you think it's quick and easy, but 315 pounds starts to feel much heavier around minute 15). 2 push ups, 1 pull up, 1 pistol. 🙂 What can I thank this to? I think it’s due to my routine now heavily relying on pullups and deadlifts. You can also combine the two and do knee push-ups on an elevated surface. 4 push up, 2 pull ups, 2 pistols. Deadlifts (135/95) Deficit Push-Ups (choose up to a 45# plate) *9m time cap. Finally, we go back to a squat workout, but I'll have you pair it with the chin up this time. You have to lift heavy such that you can do between 6-10 repetitions. The deadlift is more of a leg press push, hip drive and pull/drag up your shins than a lift. The prime movers in a deadlift are hips,glutes,quads,lumbars and hamstrings. And then after a day or two in between, I do hex bar deadlifts and tons of pull-ups and chins. And they do a lot of it. The ring push ups will not only pump up your chest but will be a great exercises for developing your abs. THE PAIN-FREE STRENGTH SERIES Want to instantly Break PR's in Your Bench, Squat and Deadlift, and do it PAIN-FREE? Here's my guide. * Clean & Jerk: 485 lbs. There is much challenge to it and it will become harder to reach muscle failure with the push-up. INTRODUCTION: RDL VS DEADLIFT. Bring yourself from your elbow to your hand. The upper-body push muscles missed by the deadlift are all hit by the overhead press, as long as you use a form that consciously hits the pectorals. "Our beauty is not only in our aesthetics but in our drive, passion and strength. Push ups are one of the big three exercises that I did for six months, along with squats and deadlifts. Complete one set to failure 15-20 sec rest another set to failure 15-20 sec rest another set to failure. The only upper body barbell work I do is overhead (press, push press, power jerk, jerks). Taco Burrito 2 timer siden. Set a heavy barbell on the floor in front of you. Deadlift: 15 reps, 135 pounds 2. target and perform hand-release push-ups Women deadlift 95 lb. The deadlift is the last event at a powerlifting meet, meaning that a lifter has already done three maximum squat and bench-press attempts before mounting the platform for a first deadlift attempt. It's safe to say that your quest for the perfect Romanian deadlift alternatives is officially over. Conditioning specialists universally agree the squat is among the top three prescribed exercises for sports training, rehabilitation and prehabilitation. Finally, we go back to a squat workout, but I'll have you pair it with the chin up this time. Walk up to the center of the bar with your feet parallel and about hip-width apart. Therefore, when you use a relatively light weight for a few reps it functions as an excellent warm-up. I argue that with this logic, the touch and go is actually a better tool for training for a heavy single. kettlebell cardio,kettlebell training,kettlebell circuit,kettlebell for women The Hidden Crucial Factor in Kettlebell Training deadlift back workout. I read an interesting article on super-minimalistic training. W/Up: Run 3 laps then 2 rounds of 10 air squats and 10 push ups WOD: AMRAP in a given time of: 1/2 gym of log roll 7 push-ups 2 cartwheels 7 front squats Run back to start Game: Kickball. Other areas that also get used are abs,forearms ect. Like the men's guidelines, these standards increase as body weight goes up. In our business, we have run across hundreds of men who are fed up with constantly squatting and deadlifting. CASH-OUT: stretching. So in 10 weeks my bench went down 85 pounds or so after doing around 350 to 400 pushups a week. Do this for 10 reps and see how it feels on your leg. In addition, the biomechanical similarities between these exercises have been established several years ago (). And do you need to create full body tension to do a deadlift as well as a pull up. Set a heavy barbell on the floor in front of you. Deadlifts can give you the strength to pick up heavy items, and pullups can help you carry and manipulate those items. 15 pull-ups; 15 push-ups; 100-meter sprint; Then, 5 minutes to find a 1-rep-max partner deadlift. 10 Air Squats. Especially doing push-ups, once you are able to do more than 30 push-ups in one minute, the exercise starts to lose its benefits. Power Endurance Friday Gym Jones Workout: 3x5 Wall Squat 3x10 Squat 3x5 Jump Squat Then: 60sec SkiErg @ Easy Pace + 10sec Peak Wattage Sprint + 60sec Rest Five Rounds Then: 500m SkiErg for Time Then: 100x Push-up Then: 60sec AirDyne @ Easy Pace + 10sec Peak Wattage Sprint + 60sec Rest Five Rounds…. Repeat with the opposite leg in a forward motion. Negative pull ups. Saturday, Feb. Because my body is feeling a bit beat up from the past few days work outs (and one monster hang over) I decided to pace this one a little bit. 8 push ups, 4 pull. This is one reason the DL is called the king of exercises. How to PROGRESS and REGRESS Your Deadlift. To do the Plyo Push Up, set up in a nice push up position with your hands outside your chest and your body in a nice straight line down from your head to your heels. You may also notice some weight loss since you're burning calories. Performance 3 x 6. Keep metabolism steady. Exercise Warm Up Work Sets Rest Routine A Push Ups - 40 Total Reps 60 Secs Pull Ups - 40 Total Reps 60 Secs Inverted Row - 40 Total Reps 60 Secs Barbell Upright Row 1 x 15 3 x 8 60 Secs Bodyweight Dips - 40 Total Reps 60 Secs Incline Bench Crunch - 3 x 20 30 Secs 1 Mile run at an increased pace. Whether you aren't yet comfortable with the hip hinge, can't deadlift due to injury, or just want to switch things up, we've got 10 alternatives that hit those muscles without the back stress. Tag a friend to challenge and tag me a video of your push ups. But push-ups are more than a great upper body exercise; they also increase anterior core endurance. So for instance, if your current number of push-ups is only 6, your push up workout will consist of 5 sets of 6 reps each. Upright Rows 4x20⁣⁣ 3B. To the casual eye, they look like a great way to throw out your back (and you can if you have terrible form), but they're actually one of. WOD Guidance & Goals: Coaches will help you work up to 75% of your 1 rep max for the sumo deadlift working sets. Imagine picking up two stones and how much full-body engagement is involved – this is why the dumbbell deadlift is such an essential part of any workout routine!. So, I did a little digging and came up with some answers. Men have been lied to - and told that squats and deadlifts are 100% necessary for muscular growth. Conclusion: The SABO Deadlift shoe really inspires confidence when attempting heavy sumo deadlifts because of the extra side material and the Hard, flat sole. handstand walk. Level 4: Deficit Deadlift. For example, if you only do 5×5 for your bench press, this would be low volume. This week's topic is on pushing and pulling ratios. 31 toes-to-bars. I NEVER MEANT the deadlift was a work or wasn’t impressive apologies if I didn’t communicate my point well. But if your push-up game is already strong, chances are you could use some new exercises to keep developing your pressing strength. 10 Deadlifts; 10 Push-ups; Modifications: For the deadlifts, you can use a barbell instead of dumbbells. There is the narrow push up, which engages more tricep and shoulder (also known as the chaturanga or even the diamond push up) and there is the wide grip push up, which isolates the chest more. Prone Press Up. Back in 2011 I would do pull ups with an extra 35-40# but just the other day I did a workout with just an extra 10#. 10 T2B; 100 DU; This came up in my Facebook memories from 2014 and I had called it Christmas Couplets back when the gym was CrossFit Intuition. But, as we know from research and thousands of successful athletes (with massive backs), sumo deadlifts are just as effective at training the hip hinge pattern as conventional. I owe it to the advice and inspiration provided on your website. (This counts for everything except Romanian deadlifts. "Our beauty is not only in our aesthetics but in our drive, passion and strength. Doing as many reps as you can of each exercise, do a set of dips, then pull-ups, followed by pushups. Not only that, that’s a shit-load of QUALITY push-ups. Gymnastics are a big part of CrossFit, and ring push-ups are a slight variation to the traditional bodyweight. Score: 14:57. Squats, bench press, push ups, leg press, etc. It looked like a fun one to retest five years later. 10 Sit Ups. Professional baseball strength and conditioning coach Jorge Canepa says the deadlift can carry over to all sports. * Push Press: 545 lbs. birtwistle) on Instagram: "Here is an epic dumbbell only workout taken from the @endeavourlife Foundations program. The deadlift is a weight training exercise in which a loaded barbell or bar is lifted off the ground to the level of the hips, torso perpendicular to the floor, before being placed back on the ground. And, as with the trap bar deadlift, to the untrained eye, this movement would look more like a backward squat, rather than a deadlift. "Game of Thrones" actor Hafthor Bjornsson, who played Gregor "The Mountain" Clegane in the HBO series, set a deadlift. Deadlifts aren't the only grip exercise, but they're among the best. One variation that exposes this imbalance is the seesaw or anti-seesaw push-up. But it's the only time you need to. deadlift, 80kg. Illustration of deadlift, muscles, workout - 89967039. If regular push-ups are too hard, rest your knees on. This is a more advanced push-up progression. Will deadlifts work your lats,traps and arms?Yes. 4 kg) Update May 25, 2012. Saturday, Feb. 12 Deadlifts (155/105 lb). Meanwhile, you can't build a heavy deadlift, in any position, without building a lot of muscle that, should you keep your diet in check, will look good at the beach. 6 rounds of the following complex: 1 Strict Ring Muscle Up + 1 Ring Muscle Up Negative + 10 Second Hollow Hold (holding onto rings, staying in false grip) *go as slowly as possible on the negative. Pike push-ups, incline push-ups, or a mix handstand push-ups and regular push-ups all work, depending on your fitness level. If I only do 3 sets of 12 and 1 set of 11, I'll try that same weight again the next week. It requires the whole body get tight and strong and then start to ratchet the weight off the floor, This Isometric deadlift is all that but without the movement. Sumo Deadlift 5×5, across. 2) Do more push-ups. BP 125# x 5 x 2, 115# x 5 x 3 PUs strict RBPUs 5 x 2, 3. Waldo pretty much covered where taking deadlifts out of there would have you come up short. 5 rope climbs (15 ft/ 4. When you set up the weight should be outside of your foot centered on the arch. Chest – Push-up. Therefore, the only activity that builds the exact type of strength as the deadlift is the deadlift. Burpy consists of three separate exercises connected together, namely: air squats, push-ups and jumps. One of the absolute best exercises that can be performed for developing raw strength. Coach why wouldn’t he do a boxing match? Imagine the amount of money both Eddie and Thor would get? The two strongest mfs in the world beating the crap out of each other would be a huge event. Bodyweight exercises like pull-ups, push-ups, squats, lunges, and the like belong to a group of movements known as “closed kinetic chain exercises. ) If you are someone who sees a large goal - with all the work required to reach it - and is frozen stiff by such a prospect, do yourself a favor and take the simple road. Now lower your right foot down again, followed by your left foot. The upper-body push muscles missed by the deadlift are all hit by the overhead press, as long as you use a form that consciously hits the pectorals. I believe the SABO's can preform squats just fine, but there are better dedicated options such as the Adidas Adipower or the Nike Romaleo. Tabata #4: Rotate between all four exercises -- push-up burpees, squat press, deadlift row, and around-the-world plank. And I absolutely love doing the deadlift. The deadlift fatigues your whole back, and form always suffers when you squat with drained spinal erectors. 15 OHS @ 45% (whichever is lighter) Then. Because the deadlift is a full-body move, being as much of a press as it is a pull, you can insert these variations into a mixed routine that hits different bodyparts on the same day. Eating one small meal every three hours that you are awake will not speed up your metabolism, rather, it will keep it going. 10 Hang Power Cleans @ 45%. In our business, we have run across hundreds of men who are fed up with constantly squatting and deadlifting. So, I did a little digging and came up with some answers. One variation that exposes this imbalance is the seesaw or anti-seesaw push-up. Butt up or butt down. The key behind the deadlift in terms of strength development is the massive overload to the central nervous system. You can read a book for all I care. Deadlift stickers featuring millions of original designs created by independent artists. build a routine around them, add some assistance exercises if need be, when you see progress find ways to make the exercises more challenging (more weight, unilateral movements, etc. In my last video blog on Westside and CrossFit, I mentioned the 300/400/500 Bench Press/Squat/Deadlift numbers Stuart McRobert advocates as a guideline for male athletes. 3 - Bottoms-Up Push-Up on. Focussing on the back extension more than the. Only include the heaviest 5 rep, do not include sets prior to it. Rather than slowly grinding it up, the push press is a whole body, quick concentric lift. ball to 9-ft. Beginner Option Complete as many rounds as possible in 20 minutes of: 5 jumping chest-to-bar pull-ups 10 knee push-ups 20 walking lunges *After every 3 rounds, run 400 meters. You have to squat and deadlift in the contest. With that said, doing diamond push-ups only once a week is not enough to make progress. Keep metabolism steady. With the deadlifts, I know I am squatting them up, however our plates do not lift the bar to the regulation 21cms, so I kinda do a semi, deficit deadlift. Edit: Well done! Quite. 15 deadlifts. ended up with 4 complete rounds and 2 snatches on the 5th round and 305 burpees to finish later that day! Days 346-349 were only burpees Today was a blast - I love my Wednesday park workouts with other people. Prone Press Up. 10 push ups 15 toes 2 bar I subbed the push ups for burpees just to get some out of the way. Core bracing in a deadlift is vital – if you want to progress then it is 100% necessary to catch up with a trainer to nut out this powerful and protectionary function. The Romanian Deadlift is one of the most commonly used among the various deadlift techniques. CLN: Clean C&J: Clean and jerk C2: Concept II rowing machine DL: Deadlift FS: Front squat HSPU: Hand stand push up. Taco Burrito 2 timer siden. The only other thing is that I have added push ups using resistance bands for 2 quick sets. Do not exceed load that allows for perfect midline. How A Routine Of Deadlifts And Pullups Made Me Blow Up To My Biggest Weight Ever. Yes I have been hitting the weights for years, but quite honestly deadlifts are not part of my usual routine. Variations include bent-over rows, alternating bent-over rows, RDL-to-row combos, shrugs, half-kneeling lat pull-downs, face pulls, and half. DUMBBELL ONLY WORKOUT 💥⁣⁣ ⁣⁣ Give this one a try if you want to smash your Shoulders, Back and Arms 💪⁣⁣ ⁣⁣ 1A. When grip is the weakest link in the chain, your lifts, pull-ups, kettlebell swings, and countless other exercises suffer. We'll use a 2:1:1 ratio, meaning for every two push ups we do, we'll do one pull up, and one pistol squat (each leg). More forward lean is also acceptable during the Deadlift as you are hinging at the hips while with the Squat you are trying to. The un-supported or Hand Release Push-up is designed to increase the force required for each repetition, therefore increasing upper body push strength with fewer repetitions. Report the details of the experience both today and the effects tomorrow. They burn a lot of calories during the workout. In our business, we have run across hundreds of men who are fed up with constantly squatting and deadlifting. 31 toes-to-bars. Professional baseball strength and conditioning coach Jorge Canepa says the deadlift can carry over to all sports. Examples of vertical push exercises are a Shoulder Press or Military Press, a Push Press or even a handstand push up. After the call of “3, 2, 1 … go,” the athlete may perform 21 deadlifts, then move to the wall for 21 handstand push-ups, then complete 15 deadlifts and 15 handstand push-ups, then 9 deadlifts and 9 handstand push-ups. Diamond pushups is the best beneficial push up workout routine for those individuals who are looking to get the best results in the shortened amount of time possible. The fastest method to slim the waistline is to target. A horizontal push, on the other hand, is, where you push something away from you, horizontally to your body, in most cases in a 90-degree angle. 400-meter sprint. Single Arm Snatch 4x10ea⁣⁣ 1B. This is a more advanced push-up progression. Push your torso backward and move your butt up to form an inverter V. 50 Push Presses (45/35 lb) 50 Back Extensions. The Romanian Deadlift is one of the most commonly used among the various deadlift techniques.
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