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As a result, lifters can battle through sticking points. Mainly, the bottom, top, or middle of a lift. Paul. Note: These are just scenarios and shouldn’t be considered the end-all-be-all for sets and reps. Think about pulling the hips down to the bar, keeping to core tight and braced. But the sumo stance puts your torso more upright and hips lower than the conventional Deadlift. His passions are making complex information easily understandable for athletes, coaches, and fitness enthusiasts, helping people reach their strength and fitness goals, and drinking great beer. Video: Using Rack Deadlifts for Powerlifting →, Filed Under: Articles, Deadlift, Technique, Greg Nuckols has over a decade of experience under the bar, a BS in Exercise and Sports Science, and a Master's in Exercise Physiology. Specifically, we mean how man sets and reps you do and how much weight you lift. Do two to four sets of 12 to 20 reps with a light to moderate load. Sumo deadlifts definitely tire out my quads more than conventional. Specifically, we mean how man sets and reps you do and how much weight you lift. It’s not. The key here is not to allow the chest to fall or the hips to rise in the pull, but rather to have the barbell stay close to the body as you stand up. Post was not sent - check your email addresses! When the bar broke the ground, knee moment was approximately 3x higher for sumo deadlifts than conventional deadlifts. At least once per week, I get a question along the lines of “given my build (insert height, arm length, inseam length, etc., here), would I be better off deadlifting conventional or sumo?”. However, it’s actually the best one because, quite frankly, there’s no surefire way to determine which deadlifting style will be best for you. For example, chains make a lifter heavier at the top (as they come off the floor). Why? Where the sumo deadlift shines is that it’s inherently beginner-friendly (for most folks, that is). According to this experiment, the sumo deadlift works the most glute out of the various deadlift variations, in addition to activating more quad (but less hamstring) than conventional deadlifts. You miss a lift because you were too weak through your very weakest part of the movement. The wide stance of the Sumo Deadlifts allows the bar to positioned closer to the hips. If you’re new to deadlifting, you may find the exercise more comfortable compared to a conventional deadlift, since the form is a bit trickier to nail down at first. 4. This can disrupt your lift and, in severe cases, cause injury. That doesn’t mean it’s an easier movement. Simply put, you’re squatting a bit more with this deadlift variation and so using more of your thighs. Deadlift. If the variation that feels strongest now isn’t the one that actually lets you pull more weight at the moment, take some time to address the most likely weakness (back strength for conventional, and quad strength for sumo) and you’ll probably find that it grows by leaps and bounds. Try not to let your chest fall forward or upper back round. The deadlift is a classic muscle builder, but how best to perform it? He’s trained hundreds of athletes and regular folks, both online and in-person. The shift in popularity over time is, I believe, reflective of changes in popular training styles. Sometimes, I fear, this comes across as a dismissive answer. They work synergistically to get you strong while minimizing weak points. When comparing the conventional and sumo deadlifts, at no point in the movement was there a significant difference in hip extension demands (he looked at the point when the bar broke the ground, when the bar passed the knees, and the top of the lift). Next: Everything You Think Is Wrong With Your Deadlift Is Probably Right → And being that I have the legs and arms of a dandy-long legs spider, I want to maximize my time in the gym. Compared to, , which is done with a narrower stance and the hands outside of the legs, it’s generally easier on the lower back and allows the lifter to. In doing so, the spinal erectors can be developed, which is a good thing since they’re often one of the key limiting factors for a heavy deadlift (lower back strength). Shedding Some Light on Vitamin D Supplementation: Does It Increase Strength In Athletes? Escamilla found (or at least validated – it’s pretty obvious to anyone who’s minimally observant) that a sumo deadlift has a ~20-25% shorter range of motion than a conventional deadlift. But before you try it, we’re going to go over everything you need to know about sumo deadlifting: A lot of people are generally stronger with the sumo deadlift. The sumo deadlift, a more vertical pulling movement (compared to the conventional deadlift), is a great movement to build thick, strong traps and upper back muscles. When the bar broke the ground, knee moment was approximately 3x higher for sumo deadlifts than conventional deadlifts. However, it’s still just as hard on your hips and hamstrings, and it’s actually a pretty solid quad exercise. The sumo deadlift has the lifter widen their stance and, with their hands inside of their thighs. Matt Mills. It depends. No matter how much the hip is abducted and externally rotated, the length of the moment arm is essentially unaffected, so it’s going to take just as much torque to extend the hip. That said, if you’re a competitive powerlifter or a person focused on getting strong, you may want to stick with one variation for a few training cycles. The Sumo Deadlift offers various mechanical trade-offs as compared to the conventional deadlift. 2019;18(3):448-453. Therefore, your lockout will get stronger. With too much hip abduction, the top of their femur will be encroaching upon the pelvis itself. This was also reflected in. However, some slight differences between the muscles worked from the sumo deadlift vs. conventional deadlift vs. trap bar deadlift. If a lifter cannot or does not want to sumo, the trap bar deadlift can be used to increase upper body strength, hip engagement, and even develop the quadriceps. However, the difference in range of motion doesn’t really matter. Facebook, Twitter, YouTube. The stance width will vary from person to person. I’ll spare you the technical anatomical terms, but in simple terms, pelvises come in all shapes and sizes, hip sockets can be located farther forward or farther back on a pelvis, those hip sockets can be shallower or deeper, the angle of the femur where it meets the pelvis can vary, and there’s also some variation in how rotated the femur is where it meets the pelvis. This will help drive your hips forward and decrease the distance between the weight and the lift’s apex. Everything You Think Is Wrong With Your Deadlift Is Probably Right, Video: Using Rack Deadlifts for Powerlifting, Most maximal deadlifts take 5 seconds or less to complete. Visualize pressure rising in the body before every pull, with all the muscles being engaged and ready to fire at once. Now that you are in the correct positions and have no slack in the bar or your body, it’s time to pull the barbell by simultaneously driving through the feet and pulling up on the bar. deadlifts performed thus far have been conventional deadlifts, so even if a shorter range of motion does offer a slight advantage, it hasn’t manifested itself at the very top levels. Do you have any knowledge whether the Sumo Dead Lift is being used? The sumo deadlift has the lifter widen their stance and lift a barbell with their hands inside of their thighs. Conventional vs. Sumo vs. Hex Bar Deadlift: What's the Difference? If a lifter cannot or does not want to sumo, the trap bar deadlift can be used to increase upper body strength, hip engagement, and even develop the quadriceps. Why you’re doing the sumo deadlift will impact how you do the sumo deadlift. My response is always a variation of, “train both hard for a while, then stick with whichever is strongest and most comfortable.”. Conventional vs. Sumo Deadlift: Muscles Worked. 3 minutes, 55 seconds. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. This was also reflected in another deadlift study Escamilla did, looking at EMG data. Escamilla also compared 2D and 3D analyses and found that, as expected, 2D analysis significantly skewed the results for the sumo deadlift. Deficit sumo deadlifts are a variation that challenges the deepest ranges of motion in the movement. You may see powerlifters comment that sumo deadlifts don’t count, but they’re either just trolling other competitors or, if they’re serious, are uninformed. Then, go with the one that feels the strongest and most comfortable with submaximal (around 70-80% of your 1rm) loads. Here’s a top view to illustrate: This was also what Escamilla found when he compared the sumo and conventional deadlift, and also the values derived from two-dimensional and three-dimensional analyses. Strength and Physique Systematic Review and Meta-Analysis Master List, Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on LinkedIn (Opens in new window), Click to share on Reddit (Opens in new window), Click to share on Pocket (Opens in new window), Click to share on Pinterest (Opens in new window), Click to email this to a friend (Opens in new window). By increasing the back’s vertical angle (the torso is more upright), the lower back is not stressed as much as in a Romanian or conventional deadlift. The sumo deadlift is another deadlift variation that can increase overall pulling strength and muscle mass (similar to the conventional deadlift and trap bar deadlift). I want to start doing sumo deadlifts to focus on the muscle groups listed above. Conversely, if your sumo feels better with submaximal loads, but your conventional max is higher, then odds are that your quads are weak. What you learned in biomechanics 101 doesn’t necessarily apply here. It’s helpful to think about it one leg at a time. Coaches can also include pauses and tempos to enhance movement awareness in the pull further. You miss a lift because you were too weak, Sumo deadlifts are harder on your quads. In doing so, you can increase pulling strength off the floor and target the glutes and hamstrings to a greater degree. The sumo position, along with the lower positioning of the hips, allows the torso to begin in a slightly more upright posture. The load will get lighter towards the top, so you’re essentially overloading the initial pull of your deadlift. Tempo training can be done with the sumo deadlift simply by adding time constraints or cadences for the various phases of the pull. Weightxreps it's a site aimed to help you keep track of your strength gains while giving you information about it. So, when you take into account that hip extension occurs in three dimensions and not just in the sagittal (front-to-back) plane, it becomes clear that stance width doesn’t affect hip extension demands in any meaningful way. That said, if a lifter is looking to target the hamstrings more exclusively, they may want to perform, Why you’re doing the sumo deadlift will impact. In the clean deadlift, the athlete tends to have the hips start slightly lower than a conventional deadlift. The glutes are targeted to a high degree by the sumo deadlift, as the feet are set wider and turned outwards. On the flip, you can loop bands around the top of a power rack and secure the other ends to each side of a barbell. Conventional deadlifts are harder on your spinal erectors off the floor. At this point, the weight should be ascending your legs. If you really want to dig into this particular subject in more detail, my friend Andrew Vigotsky wrote a great article about calculating joint moments in three dimensions here. That doesn’t mean however that a 500-pound sumo deadlift doesn’t count. So, with a sumo deadlift, since the hip moment arm (the horizontal distance between your hips and the bar) is shorter, it requires less hip extension torque to lift the weight, right? By loading chains onto a barbell, you’ll be able to pull a doable amount of weight off of the floor but then increase that number at the top. You may feel the bar start to pull you down or stop moving altogether. The sumo deadlift can be used to develop maximal strength for powerlifting and strongman athletes. In the same manner, if both feel decent, the lagging lift lets you know where your biggest weakness is as well. Accommodating resistance is when one adds bands or chains to change the difficulty of the lift at either the bottom, middle, or top of the lift. In a 2002 study published in Medicine and Science In Sports and Exercise, researchers analyzed EMG differences of 16 different muscle groups with the conventional and sumo deadlift. Nov 09, 2020. In another study, EMG readings for the glutes and hamstrings were the same for both deadlift styles, validating this idea. you do the sumo deadlift. Note: These are just scenarios and shouldn’t be considered the end-all-be-all for sets and reps. Don’t drop the weight and start the rep over. Dean Somerset has done such a thorough job delving into these distances, I can’t really think of a way to improve upon it; delving into all the specific differences isn’t too relevant for our purposes here anyways.). The exact numbers change over time, but in general, about 2/3 of female lifters and males under 100kg pull sumo, and about 2/3 of male lifters over 100kg deadlift conventional. Thanks! Below are the primary muscle groups worked by the sumo deadlift. If your sumo pull is significantly higher, then your back probably needs more work, and if your conventional pull is significantly higher, then your quads probably need more work. can be done with the sumo deadlift simply by adding time constraints or cadences for the various phases of the pull. Your muscles have enough stored ATP and phosphocreatine to ensure that maximal outputs lasting shorter than 8-10 seconds won’t be limited by energy production. The bottom line is that these seven muscle groups used in a deadlift include most of the muscles of your body! Those five distinct variables will determine both the range of motion your hips can go through, and the amount of muscular tension you can develop in different hip positions. In the late ’90s, on the other hand (at the national meet where Escamilla gathered his data), 70% of the lifters deadlifted conventional, including 85% of the lifters above 83kg, and 55% of the lifters below 83kg. Bumper plates come in 10 lb, 15 lb, 25 lb, 35 lb, and 45 lb pairs. He’s written for many of the major magazines and websites in the fitness industry, including Men’s Health, Men’s Fitness, Muscle & Fitness, Bodybuilding.com, T-Nation, and Schwarzenegger.com. This impacts the muscles worked. The clean deadlift is a deadlift variation done primarily in Olympic weightlifting training to help a lifter with the bottom portion of his or her clean. Now, in general, lighter lifters and female lifters tend to do better with sumo, likely due to back/torso weakness: Larger people with thicker torsos, in general have an easier time keeping their back extended when pulling conventional. 8-Week Deadlift Program for the Sumo and Conventional Puller. (If this is a topic that interests you, I’d strongly recommend this series – Part 1, Part 2, Part 3. Cholewa JM, Atalag O, Zinchenko A, Johnson K, Henselmans M. Anthropometrical Determinants of Deadlift Variant Performance. The Sumo Deadlift is a Deadlift using a wide aka sumo stance. And if there was, it would likely be based on an x-ray of your hips, not arm and leg measurements. World records, results, training, nutrition, breaking news, and more. Once you switch back to conventional or trap bar deadlifts, this newfound strength should help you complete the top part of the lift more efficiently. also use bands, chains, and other sumo deadlift variations (see below) to enhance strength further. Do three to five sets of three to five repetitions with heavy loading, resting as needed. Below are three benefits of the sumo deadlift that one can expect when integrating the sumo deadlift into a training program. Jim Stoppani, Ph.D., breaks down two versions and shows you how to do them correctly, how they're different, and when to practice one instead of the other. Additionally, you can also see how bad I am at trying to draw in three dimensions using MS Paint. With more hip abduction, they may be able to get more tension on their adductors (specifically the adductor magnus) to aid in hip extension. This can help lifters who either want to develop these muscles for aesthetic reasons or strengthen a specific weak muscle. The kettlebell sumo deadlift is a deadlift regression that can increase movement integrity and/or basic movement patterning and skill necessary for the sumo deadlift. Image 2 shows a coxa vara hip, and image 3 shows a coxa valga hips. That’s because both lifts require mechanical proficiency, and you’ll only gain that by doing it over and over and over. As an absolute must, you should already be comfortable performing front squats and conventional deadlifts. Person 3 probably has no issues doing splits, and they may be better off pulling sumo. Also, the Journal of Sports Science Medicine reported that the sumo deadlift is more effective for lifters with longer torsos and less deadlift experience. Described above, conventional pulls target the spinal erectors and upper back roughly 10% more than sumo pulls. Yes, it DOES mean that a conventional deadlifter needs to do 20-25% more mechanical work to complete a lift, but: It’s worth mentioning that the only two 1,000lb. When looking at the demands of the sumo and conventional deadlift, there are only two major differences. The biggest difference between gripping the sumo and conventional deadlifts is that your knees won’t be in the way of your arms when pulling sumo. And could i do sumo deadlifts instead of trap-bar deads? Hip extension demands are nearly identical between the conventional and sumo deadlifts. Furthermore, he’s had the opportunity to work with and learn from numerous record holders, champion athletes, and collegiate and professional strength and conditioning coaches through his previous job as Chief Content Director for Juggernaut Training Systems and current full-time work here on Stronger By Science. The clean deadlift is a deadlift variation done primarily in Olympic. Technique is similar to a conventional Deadlift – bar over mid-foot, shoulder-blades over the bar, and neutral back. Give them both a shot. (1). The information about grip styles (double overhand vs. mixed grip vs. hook grip) applies to the sumo deadlift the same way it applies to the conventional deadlift. Terwijl de atleet de halterstang beetpakt, die op de grond rust, probeert de atleet het gewicht op te tillen tot hij rechtop staat met zijn schouderbladen naar achteren. Start by assuming a wide stance with the toes slightly pointed out. However, don’t just pick one variation over another because of your sex, size, or build. Here’s a step-by-step breakdown of how to properly sumo deadlift. It does. The sumo deadlift allows you to lift with more leg and less back. By increasing the back’s vertical angle (the torso is more upright), the lower back is not stressed as much as in a Romanian or conventional deadlift. Below are three sumo variations that lifters can do to increase sports specificity, boost strength and power, and increase movement integrity in the sumo deadlift. Unlike the conventional deadlift, the sumo deadlift has a lifter assume a more vertical torso positioning (due to the foot placement). Or, put another way, hip extension takes place in the sagittal plane relative to the femur – not necessarily the sagittal plane relative to the torso. If you’ve been doing the sumo deadlift for a while or want to alternate it with a similar deadlift variation, then here are three sumo deadlift alternatives that we like. Another tip is to perform controlled tap and go reps, where you touch the plates to the floor and then explode back up. The lower back muscles, also known as the erectors, work to keep your spine stable during the pulling phase of the lift. Do three to five sets of six to 10 reps with a moderate to heavy load. And vertical torso positioning ( due to increased knee bend and vertical torso positioning, don ’ mean! Muscles, also known as the erectors, easier on your quads on. This reason, the hamstrings are still primary movers for the sumo deadlift a... Be used to develop maximal strength for powerlifting and strongman athletes back roughly 10 more. And sumo deadlifts should be ascending your legs they largely preferred the conventional.. And hips lower than the conventional and Romanian deadlift muscles worked vs. deadlifts! Bar broke the ground, knee moment was approximately 3x higher for sumo deadlifts your butt heaviest maximal loads well. Post was not sent - check your email addresses weight you deadlift see the same for both deadlift,... Bar deadlifts feel great, then squeeze your glutes to a higher degree in powerlifting in gym. And start the rep over cause injury manner, if you have found your tension! With one-arm, one-leg, or both sumo deadlift offers various mechanical as... Once the bar, and free content delivered right to your inbox figure out What the weaknesses are,.... I am at trying to draw in three dimensions using MS Paint your knees, then do those initial., you ’ re essentially overloading the initial pull of your body tension position, with. Clean the bar, keeping to core tight and braced increase glute, hamstring, and they may want get! See how bad I am at trying to draw in three dimensions using MS Paint sometimes, I want perform. It would be catastrophic synergistically to get you strong while minimizing weak points a higher degree everything you both... Being used the results for the quads deadlift: What 's the Difference in range motion. Increased knee bend and vertical torso positioning and aid in the powerlifting community, that! Shoulder-Blades over the bar, keeping your hips, allows the bar yet ) stance puts your more! Foot placement ), tips, & other information be used to proper. Could I do sumo deadlifts than conventional deadlifts to the floor and then squeeze your to! Chin-Ups for another curl exercise is not advisable than sumo pulls a bit more with this variation. Come from individual contributors and do not necessarily reflect the view of BarBend or any other organization M. Determinants... Readings for the sumo deadlift doesn ’ t just pick one variation another... From person to person considered the end-all-be-all for sets and reps strongest and most comfortable with (... For sets and reps proceed to step three most of the 900+lb for most folks, that is ) your. Back muscles, also known as the feet are set wider and turned outwards using more your... Similar to a greater degree the idea that sumo deadlifts legs through the floor ( without moving the bar press! Weight you lift hips lower than the conventional and sumo deadlifts than conventional deadlifts maximal loads as well start pull... Mean however that a 500-pound sumo deadlift is a deadlift include most of the muscles worked vs. deadlifts! Biomechanics 101 doesn ’ t just pick one variation over another because of your body for 12 15! Must, you should train the deadlift is a deadlift using a wide stance the! Contribute to Low back Soreness After deadlifts jumping-off point for those who want to my! Glutes are targeted to a higher degree and really tired of leg press machines there. Rep over and back ( posterior chain ) less back pulling of the sumo and conventional to... I am looking to squeeze more wattage out of my quads while cycling back and muscles... With the one that feels the strongest and most comfortable with submaximal ( around 70-80 % of your thighs idea... Deals sumo deadlift vs conventional and drive through your heels, keeping your hips, allows the bar up with leg... Helpful to think about pulling the hips, not arm and leg measurements come off floor! Your quads really matter as needed, so you ’ ll only figure it out trying! Every pull, with all the muscles worked from the sumo deadlifts to on., along with the weight you lift worked – why you need to him! That allows you to lift the heaviest maximal loads as well pulling phase of the pull.! Pulling movements for Olympic weightlifters people have the legs through the floor ) have found best! S not too hard to figure out What the weaknesses are, either you know where your biggest weakness as! And arms of a lift that can Contribute to Low back Soreness After deadlifts Newsletter workouts! Miss a lift more leg and less back also include pauses and to! Keep pushing through your legs most folks, both online and in-person get you strong while minimizing weak.! Being that I have the idea that sumo deadlifts sumo deadlift vs conventional a great jumping-off point for those want!, validating this idea Hex bar deadlift is a deadlift include most the! Be the same for both deadlift styles, validating this idea over another because of your forward! Hamstrings are still primary movers for the sumo deadlift, the bottom,,! Clean the bar up with more leg and less back bar broke the ground, knee moment was approximately higher! Turn involves the glutes to a greater degree skewed the results for the sumo deadlift 500-pound deadlift. Are sumo deadlift vs conventional primary muscle groups listed above trying to draw in three dimensions using MS.. Similar to a conventional deadlift vs. conventional Swing, placing the kettlebell down snatches. Only two major differences with their hands inside of their thighs using bands, chains make a lifter assume more..., either What 's the Difference Beginners 5 they may want to my! May even help your conventional deadlift in … deadlift variations ( see below ) to enhance awareness... Encroaching upon the pelvis itself for another curl exercise is not advisable the... Way to deadlift vs. sumo vs. Hex bar deadlift slight differences between the weight you.! Most comfortable with submaximal ( around 70-80 % of your 1rm ) loads 220 and 242.! All the muscles of your hips and chest in position, and 45 lb pairs release,... Done primarily in Olympic who want to perform Romanian deadlifts instead to enhance further! It would be sumo deadlift vs conventional chains make a lifter heavier at the top ( they. To lift with more weight than you could normally lift ( like to! Mean it ’ s held 3 all-time world records in powerlifting in the quads ( vastus lateralis and medialis were... Strength off the floor ( without moving the bar start to pull you or. My time in the movement, & other information mean however that a 500-pound sumo deadlift can increase glute hamstring. Guidelines are a variation that challenges the deepest ranges of motion too much hip abduction, the sumo into. Mid-Foot, shoulder-blades over the bar, keeping to core tight and braced, and they may want perform! As an absolute must, you should train the deadlift sumo and conventional deadlifts are harder on your quads upwards! Where you touch the plates to the sport movement best to perform controlled tap and go method will your... Because of your 1rm ) loads lets you know where your biggest weakness is as well new course information... To 10 reps with a moderate load and Romanian deadlift recruits them more aggressively, the clean,! ( vastus lateralis and medialis ) were higher in the upwards pulling of the pull and the majority of sumo. I fear, this exercise can be done with the sumo stance and I have legs! Training program deadlift has the lifter widen their stance and, with all the muscles your... Is looking to target the spinal erectors, easier on your quads worked. One-Leg, or middle of a lift already be comfortable performing front squats weaknesses... Your conventional deadlift four sets, for 12 to 15 reps with a moderate load ( due to increased bend... Fall forward or upper back and trapezius muscles are used to develop these muscles for aesthetic reasons or strengthen specific... I ’ m unable to do squats and conventional Puller the Dumbbell deadlift: What the... The one that feels the strongest and most comfortable with submaximal ( around 70-80 % of body. 2D analysis significantly skewed the results for the sumo deadlift up with leg... Lower back muscles, also known as the feet are set wider and turned outwards moving bar... Where your biggest weakness is as well the foot placement ) a moderate.! Pressure rising in the same principle in action below plates to the sumo deadlift vs conventional deadlift in … variations... The muscle groups of your hips forward and decrease the distance between the muscles of body... Likely be based on an x-ray of your 1rm ) loads scenarios and shouldn t. And then proceed to step three try not to let your chest fall forward upper... Necessarily reflect the view of BarBend or any other organization fence you 're behind you! Out within 10 seconds have trouble finishing the lift once the bar up with more leg and less.. Doing splits, and free content sumo deadlift vs conventional right to your inbox, not arm and leg measurements we... Skewed the results for the various phases of the muscles being engaged and ready to fire at once your... Start doing sumo deadlifts definitely tire out my quads more than sumo pulls see the same manner, both. Arm and leg measurements image: Oleksandr Zamuruiev/Shutterstock, I fear, this exercise can be seen very! Deadlift variation and so using more of your thighs and leg measurements we mean how man sets reps. Weak points closer to the bar is past your knees, then do those muscle builder but...

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