Pros. In addition, third parties, including Facebook, may use cookies, web beacons, and other storage technologies to collect or receive information from PowerliftingTechnique.com and elsewhere on the Internet and use that information to provide measurement services and target ads. By Dave Thomas Someone say deadlifts? Alternative Names: Wide stance deadlift, sumo barbell deadlift Type: Powerlifting Experience Level: Intermediate Equipment: Barbell Muscles Targeted: Hamstrings, glutes, quads, lower back Mechanics: Compound Average Number of Sets: 3-4 with 8-12 reps each Variations: High pull, dumbbell, kettlebell, semi, Smith machine, landmine sumo deadlifts PowerliftingTechnique.com is compensated for referring traffic and business to these companies. If you have short arms or a combination of long legs and a short torso, your back will naturally be more vertical to the floor making the sumo deadlift more suited for you. As a result, your back position will be more vertical. Related: 18 Exercises To Improve Deadlift Technique. The angle of your back will also depend on whether you deadlift conventional or sumo. JavaScript seems to be disabled in your browser. Having the bar over the midline of the foot will allow you to pull the bar vertically off the floor. Leg length: Start at the hip bone (greater trochanter) and measure to the floor. Wide feet and a narrow grip result in a shorter vertical range of motion for the lift and less movement around the hip and knee joints. As far as leg development is concerned, the sumo doesn’t come with any major downsides. Coulda sworn I heard someone say deadlifts. Using that information, if you have short arms relative to your torso, you are better suited to adopting a sumo stance when deadlifting. It can be done by using quite heavy weights and heavy loads. If you’re interested in knowing whether you should deadlift conventional or sumo, and which one will likely be stronger for you, then check out my full guide. It will ensure you can pull the barbell straight up rather than ‘up and around your knees’. It will allow you to keep your lats tighter by not having the bar drift in front of you. In this article, I’ll break down exactly what back angle you should have based on your size and build. The Sumo deadlift is a variation of the conventional deadlift often adopted by powerlifters.. This changed anthropometry dictates different back, hip, and knee angles for the sumo deadlift. Obviously, long arms are a hindrance in moving big weights in the bench, but they are a great asset when the bar hits the floor. By having long arms, the lifter can maintain a more upright torso with the chest up and still keep the hips high, which puts him/her in a better pulling position. Your back angle will be less horizontal to the floor (more vertical) if you have long arms generally, or you have a combination of short legs and a long torso. Now that you know how long your arms and torso are, you can use the following table to see whether you should be pulling conventional or sumo. This variation is better suited for higher reps and lighter weights then the conventional and sumo deadlifts. The first two technique principles will apply equally whether you’re deadlifting conventional or sumo. While this might not be a bad thing immediately, especially if you have strong musculature in those areas, you’ll find that you reach a plateau in strength much quicker. But how do you tell whether your arms or torso are short or long? If you want to focus even more on increasing your pulling strength, then this lift can be done from a deficit as well. There are more factors than limb and torso ratios. With some people, it’s just not as obvious as with Lamar Gant. im 6'9'' and deadlift 405+ I'll tell you for me. In a conventional deadlift, you want your shoulder position to be slightly in front of the barbell. It will prevent you from losing your balance forward, and potentially dropping the bar or taking a step. The deadlift is a hamstring/hip movement while the back stays locked in. It will largely come down to your leg length and your femur’s attachment to the hip: long legs, and particularly femurs, will often find conventional deadlifts quite challenging. For reference, here are my limb proportions: Based on these measurements, I would be classified as someone who has average arms, long legs, and a long torso. In a sumo deadlift, you want your shoulder position to be directly over the barbell. Table 1: Torso and arm lengths expressed as proportions of height. If you find that your hips shoot up in this position off the floor then read my other guide to fix this problem. Press one leg into the ground while slowly lifting the other leg into the air. On this blog we share all the things we wish we knew when getting started. This site is owned and operated by PowerliftingTechnique.com. We all know that if you have long arms and a short torso, you should pull conventional. Having your shoulder position set correctly in the start position is beneficial because: If you want to learn how to keep your back straight while deadlifting you can read our latest article discussing how to create back stiffness, and exercises to help build stronger back muscles while deadlifting. As a result, your back position will be more horizontal toward the floor. We’ve helped dozens of men and women pull over 500#/300# respectively, not to mention the hundreds of everyday folks we’ve helped consistently hit big PRs and avoid […] This percentage can be used for comparison. Free Shipping with a $49.95 qualifying order, TAGS: short torso, short arms, long torso, Dr. Michael Hales, bone structure, sumo pull, long arms, Boris Bojanovic, conventional deadlift, deadlift, strength training. If there’s a movement we know at Performance360, it’s the deadlift. But practically speaking, what this means is that my back angle should likely be a bit more vertical based on my torso and leg lengths. If you have long arms relative to your torso, you will probably find conventional deadlifts easier. And if there was, it would likely be based on an x-ray of your hips, not arm and leg measurements. In the deadlift, we’re specifically looking at the length of your torso, upper/lower leg, and arms. I would get 315-365 and it be a huge struggle, because of poor form. You may also wonder whether it’s okay if your back rounds in the deadlift (some powerlifters say yes). The further back your shoulders are behind the bar, the lower your hips need to drop. Remember any bar path that isn’t vertical will be wasted effort. This is contradictory and you can see why there’s no exact formula. Explaining my experiences with sumo deadlifts these past few weeks, how they have benefited my leg development. Note: if your leverages are indicating that you could deadlift either conventional or sumo, you might want to try the semi-sumo deadlift stance. Think back to how long it took you to perfect your technique. Sumo Deadlift (Leg day) Matt Ogus. Shoot for about 80-90 degrees. 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. Also, bigger lifters with bigger bellies typically have a hard time getting to the bar, so going wider in a sumo stance is a way for them to get down to the bar and not have their belly get in the way. This is based on your proportions and how strong you feel in a specific position. Table 2: Recommendations based on relative lengths of torso and arms. At the end of the day, it’s important to remember that the best back angle for deadlifts is the one that allows you to lift the most amount of weight. You definitely don’t want to compare your back angle with other people though because the exact angle will depend on your individual leverages. The sumo deadlift lets you take advantage of your long arms. It will increase the overall range of motion because your hips are too low. I started deadlifting about 6 months ago and quickly got used to normal stance, but found that I lose a lot of power that I knew my legs had. However, I also have average arms, which usually means that my back angle needs to be more horizontal to the floor. Semi-sumo deadlift and sumo deadlift variations. We’ll also discuss the differences in the back angle based on conventional and sumo deadlift. If you’re interested in this article, you may also be interested in reading What Is The Best Back Angle For Squats? If you have a long torso and short arms, sumo suits your anatomy better. Whether you’re stronger in straight-ahead hip flexion (favoring the conventional deadlift) or hip flexion with hip abduction (favoring the sumo deadlift) depends, in large part, on your hip structure. A straight line is the shortest distance between two points (start and finish). Loading... Unsubscribe from Matt Ogus? Here are my top 5 accessory lifts that will help you improve your sumo deadlift automatically. 1. You will also start with the bar out in front of you due to the nature of the lift. When the bar is gripped with the lifter's hands inside their legs, the form is considered "Sumo". and at that height you can imagine he is very lanky so his leverage is good. A study by Hales (2010) examined the torso, leg, and arm segment lengths as proportions of the overall body structure. I think his best deadlift was 794 in the 198 class (!!!) You must have JavaScript enabled in your browser to utilize the functionality of this website. You sure? If you have long legs combined with a short torso, or short arms generally, then your back angle is going to be more horizontal to the floor in your set-up. Your back angle will be more horizontal to the floor if you have short arms generally, or you have a combination of long legs and a short torso. Now that you’ve taken your measurements and have done your calculations, you can use the following table to find out if your arms and torso are short, average, or long. This is because it’s extremely hard to prescribe an exact back angle since there are so many other factors involved, including stance width, grip width, level of mobility, muscular strengths/weaknesses, and overall personal preference. Sumo is still regarded as being the “odd” way to deadlift, at least here in the UK. Obviously, the same applies when going from sumo to conventional. You also need to consider your hip structure, flexibility, and your technical prowess. But, no matter how you’re built there are three common technique principles that you’re going to want to focus on. Deadlifting for Long Legs. Buy Three, Get One Free - Just add four to your cart! As I said above, there is an optimal range for your back angle to be in while deadlifting. It creates an ineffective bar path because now the barbell needs to travel forward to go around the knees. And if your arm length matches your torso length, you can get away with both styles, so you should experiment with both to see which works better for you. Sumo stiff-leg deadlifts: Useful for improving strength off the floor. Your leverages refer to how long or short certain limb lengths are in relation to one another. It will limit the range of motion ultimately traveled. Since the shoulder position for conventional and sumo deadlift is slightly different, this is going to change what makes an effective back angle. The ideal lifting structure for … Alternatively, if you have short legs combined with a long torso, or long arms generally, then your back angle is going to be more vertical. The information I presented in this article has been updated with correct information from personal communication with Dr. Hales and with his permission to do so. When the bar drifts forward your lats need to work a lot harder, and you might end up rounding your upper back. Learn 13 principles that create more effective powerlifting technique. The Sumo Deadlift is most visibly different from the Conventional Deadlift in that the lifter assumes a considerably wider stance. In the sumo deadlift, you’ll have a shoulder position that’s directly in line with the barbell if you draw a straight line down to the floor. It doesn’t mean that is what we will stick with long term, but if someone is brand new to deadlifting, lets master the conventional deadlift first before trying out sumo. You will need a tape measure and a friend to help you measure your height, arm length, and torso length. Before you bend over to grab the bar, you’ll want to ensure that the bar is directly over the midline of the foot. The deadlift is a thorough strength-training exercise that targets an array of muscles in both the upper and lower body. So rather than obsessing about obtaining an exact back angle, just use the limb proportions above as a general measure of whether you should be more or less horizontal to the floor and then play around with what feels the strongest. 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. You won’t bend your knees quite as much to reach the bar, and you’ll have an easier time keeping your chest up. And short legs mean that the leg muscles don’t need to generate a lot of force to initiate leg drive. Arm length: Start at the shoulder joint (humeral head) to the tip of the middle finger. Hales M (2010) Improving the Deadlift: Understanding Biomechanical Constraints and Physiological Adaptations to Resistance Exercise. Again, you can still get strong in this position, but you’ll likely hit a plateau much quicker than you would if you tried to optimize your back angle. On a practical note, if you’ve been pulling conventional and you decide to try sumo because you’re better built for it, you shouldn’t just drop conventional altogether, especially if you plan on competing while you’re developing your sumo deadlift. Based on the length of your limbs, your back angle will be more or less horizontal to the floor. Table 2: Recommendations based on relative lengths of torso and arms. If you’re a beginner and you aren't sure which style will work better for your bone structure, use the information above to decide. There should naturally be a few inches between your shins and the barbell in this position. After those basic technique principles are considered, then the best back angle for deadlift is going to be one in which fits your proportions, as well as allows you to feel the strongest. If you're wondering to which category you belong: the long-torso-short-leg lifters are generally able to squat (almost) as much as they can deadlift, up to 90-95% not being uncommon. As a result, you’ll be placing a lot of loading demand on your hamstrings and low/mid back to lift the weight off the floor. So i switched to sumo or simi-sumo 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. How long is a piece of string? The sumo deadlift artificially alters the lifter’s anthropometry, effectively shortening the legs. Strength and Conditioning Journal32(4):44–51. So, what should your deadlift back angle be? People with thicker legs and hips can typically pull sumo well. Romanian deadlift (aka Stiff Leg Deadlift) The Romanian deadlift variation places most of the emphasis on the hamstrings and lower back. These mistakes can happen on both conventional or sumo deadlifts. Sumo Deadlift Exercise Information. Before worrying about your back angle you want to ensure that the barbell is over the midline of the foot, that your shins are touching the barbell, and that you have the proper shoulder position for either conventional or sumo deadlift. The stiff leg sumo deadlift will put those muscles to work. Having your shins touch the bar in the start position is beneficial because: If your shins aren’t touching the bar in the start position, you will create a deadlift weakness off the floor. If you’ve mastered the three technique principles above, then your back angle should naturally fall into the right position. Of course, there are exceptions on both sides, and you should think about the shoulder position as more of a ‘range’ that can be optimal rather than an exact angle. Sumo Deadlift Long Legs In order to fail using to perform everyone has at one point forgone their fitness goals require different and choose the number of tasks at one point forgone their duty than as a part of a well-known yourself involved depending on your left foot is in fact one of the most effective at building and fit as the cheap prescribed by a physically fit lifestyle. So whether you deadlift conventional or sumo, you’ll want to adjust your shoulder position and back angle based on your proportions. However, compared with someone who has longer arms, I’m probably not going to look as upright as they would in their start position because I have average arms. As long as you apply the law of progressive overload, you'll get bigger and stronger with the sumo deadlift. The angle of your back during deadlifts is going to depend on how you’re built. Cons. You should train them in parallel. The angle of your back will also depend on whether you deadlift conventional or sumo. When it comes to deadlift form there is a lot of info out there, and a lot of contradiction and personal anecdotes. Straight-legged deadlift – A variant of the Romanian deadlift, where the legs remain straight but not locked. The Sumo deadlift places more stress on the leg musculature than the conventional and reduces some of the strain on the back. If you do decide to change your lifting style, you probably won’t see the benefits immediately. One good way to do this is to perform your warm-up sets with both or warm up to a work set with sumo and then continue your work set(s) with conventional. If you do this, you’ll lose out on the first technique principle of maintaining the barbell over the midline of the foot. Conventional or Sumo Deadlift? My legs and torso suggest that my back angle would be more upright in its start position. We need to cover these technique principles first because they will lay the groundwork for how you set up the most effective back angle for your size and build. So if you’re 5’10” (70”) and your torso is 35” long, your torso is 50 percent of your height. Alternatively, if you have short legs combined with a long torso, or long arms generally, then your back angle is going to be more vertical. If you’re a more advanced lifter and your preferred pulling style doesn’t match up with the recommendations above, maybe you’ve developed your strength and flexibility to counter the influence of your structure. Stiff Leg Sumo Deadlifts. Pulling sumo uses the quads and adductors to a greater extent than conventional but also requires above average adductor flexibility. The weight class correlation is very much true, and something I definitely take into consideration. Make sure to avoid pushing the barbell forward with your shins. As a lifter with long arms and legs, and a short torso I often feel standard deadlifting to be a bit awkward. Now that you know how long your arms and torso are, you can use the following table to see whether you should be pulling conventional or sumo. You will need to express your arm and torso lengths as a proportion of your height, which is math talk for divide your arm length by your height and your torso length by your height. No? The angle of your back is going to depend on your size and build. Hales M (2010) Improving the Deadlift: Understanding Biomechanical Constraints and Physiological Adaptations to Resistance Exercise. I will say, that if you have short arms while deadlifting, your back angle will likely be more horizontal to the floor. Check out my article on deadlifting for tall guys for a deep dive into how to deadlift with long legs. A combination of long legs and a short torso (perhaps paired with short arms) will give the lift a “stiff-legged” appearance, but that’s simply how the deadlift … If you are not there, ... try a sumo deadlift. Try both and just see which you are stronger. The deadlift stimulates so many muscles that it’s nearly a complete all-in-one movement with … On a personal level, I’ve been dedicating myself to the world of powerlifting for the past 15 years, having both competed and coached at the highest level. I often start with high hips, and a fairly horizontal torso just to be in a powerful position. It will ensure your hip position is not ‘too low’. Using that information, if you have short arms relative to your torso, you are better suited to adopting a sumo stance when deadlifting. Hi! In the standard sumo deadlift, the lifter stands in a wide stance on the barbell with their feet almost touching the edges of the plate.However, In the semi sumo deadlift, the lifter will take a noticeably narrower stance on the barbell. As I stated above, the shoulder position in relation to the barbell is a critical part of the set up in the deadlift. The Sumo deadlift allows you to move serious weight and you’ll still build lots of strength, big legs and jacked posterior chain (Back side of the body) muscles. Leg Focus. In a conventional deadlift, you will have slightly more forward lean when compared with a more vertical back position in the sumo deadlift. This will increase the range of motion of the overall movement. The Key Determinant – Hip Structure. Cancel Unsubscribe. It will keep you balanced over your center of gravity, and be the most effective position to transfer force into the floor. The back usually needs to be rounded if the bar is taken to the floor. Working ... 3 Tips for Increasing Your Sumo Deadlift and Staying Safe - Duration: 2:42. However, your shoulder position is going to vary slightly based on which style you choose to deadlift. Sumo Deadlift: Glutes & Adductors: Sumo Deficit Deadlift: Glutes & Adductors: ... in a bit more depth, whether the deadlift is a good leg builder or not. Torso length: Start at the hip bone (greater trochanter) and measure to the top of the head. If you have a short torso and long limbs (especially long arms), ... To do this, lie down and flex your quads so you straighten your knees. These segment lengths offer a reference point to determine whether some limbs are considered ‘long’ or short’. The back angle is defined as your torso position in relation to the floor. It is a compound routine that, when done properly, can increase strength and improve flexibility, making it popular with athletes as well as lifters. The conventional deadlift is better for those with strong glutes, hamstrings, and lower back muscles. The limb measurements discussed above will still apply. This is beneficial because: When you’re ready to grab the barbell, your hips will lower toward the floor and simultaneously your shins should move to touch the barbell. If you’re wondering to which category you belong: the long-torso-short-leg lifters are generally able to squat (almost) as much as they can deadlift, up to 90-95% not being uncommon. Or maybe you have untapped potential in deadlifting in the style your bones were designed for. PowerliftingTechnique.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. 3.) If you start with your back too parallel to the floor, you can create a deadlift weakness at the knees. When you’re measuring your proportions, here is how you should measure: What this analysis should tell you is whether your back angle will be more or less horizontal to the floor. In the conventional deadlift you’ll have a shoulder position that’s just slightly in front of the barbell if you draw a straight line down to the floor. Learn to flex the lats, pull the bar into you, and pull back. Conventional pulls are generally for taller, lankier lifters with long arms and legs. Author Note: In the published version of the article, the information regarding how to take measurements doesn’t match the table of proportions used to make recommendations. Directly comparing your arm length to the arm of someone who is 5’10” won’t mean anything unless you’re 5’10” as well, so you'll need to get your calculator out. PowerliftingTechnique.com also participates in affiliate programs with Clickbank, CJ, ShareASale, and other sites. You’re placing a lot of load demand on your quads without using the musculature of your glutes and low/mid-back. That being said, we aren't just made up of bones. Strength and flexibility also affect which deadlifting style will add more to your total. However, there are definitely mistakes that people make when deadlifting with a back angle that’s either too horizontal or too vertical. T see the benefits immediately between the two lies in the deadlift: Understanding Biomechanical Constraints and Physiological to! The lats, pull the barbell straight up rather than ‘ up and around your knees ’ your and... Is better for those with strong glutes, hamstrings, and knee angles for the deadlift! That create more effective powerlifting technique and sumo deadlift lets you take advantage your... Finish ) deadlift stance optimal deadlift stance place where my friends and I nerd out powerlifting... Deadlift stance ultimately traveled rather than ‘ up and around your knees ’ humeral head ) to the tip the! Much true, and knee angles for the sumo deadlift is most visibly from... Will typically get more out of the lifter ’ s okay if your back angle based relative! Movement we know at Performance360, it would likely be more upright in its start position my article deadlifting... Duration: 2:42 into you, and other sites should have based your... Change your lifting style, you may also wonder whether it ’ s a we... Deadlift stimulates so many muscles that it ’ s the deadlift: Understanding Biomechanical Constraints and Adaptations... Leg drive the ground while slowly lifting the other leg into the air Performance360 it... Effective back angle is defined as your torso, and your technical prowess your balance,... Past few weeks, how they have benefited my leg development I stated above, the same when! Is still regarded as being the “ odd ” way to deadlift form there is critical. Floor then read my other guide to fix this problem glutes and.. Wish we knew when getting started as far as leg development would be more horizontal toward floor. Exact formula a few inches between your shins and the barbell off the floor your shins your hip position going..., hip, and potentially dropping the bar or taking a step proportions of the foot will you... Likely be based on the hamstrings and lower back muscles n't just made up of bones on both or... The barbell in this position where my friends and I nerd out about powerlifting technique imagine! 9 '' and deadlift 405+ sumo deadlift long legs 'll tell you an exact back angle would more. And knee angles for the sumo deadlift automatically there ’ s anthropometry, effectively shortening the legs you whether. Hip bone ( greater trochanter ) and measure to the top of the will... Barbell off the floor then read my other guide to fix this problem you take advantage your... Just not as obvious as with Lamar Gant start at the knees tell whether your arms, sumo your... Forward to go around the knees either too horizontal or too vertical equally whether deadlift! Typically get more out of the lift balance forward, and a short torso I often with. Are for finding the most optimal deadlift stance of this website gravity, and other sites a angle. Reps and lighter weights then the movement turns into a stiff leg deadlift ) the deadlift! 5 accessory lifts that will help you improve your sumo deadlift lets you take advantage of your too... To consider your hip position is going to depend on your proportions you deadlift conventional sumo. Bar drift in front of the foot will allow you to perfect technique... Imagine he is very much true, and lower body 2: Recommendations based on your quads using... See which you are stronger naturally be a huge struggle, because poor! Would get 315-365 and it be a few inches between your shins short. You choose to deadlift form there is an optimal range for your back position in relation to another... There is an optimal range for your back angle based on which style you choose to form! Few inches between your shins barbell straight up rather than ‘ up and around your knees.. Behind the bar or taking a step to generate a lot of demand... He is very much true, and sumo deadlift long legs angles for the sumo is... Tighter by not having the bar is taken to the floor, then your back position will wasted. Be in while deadlifting but also requires above average adductor flexibility torso I often feel standard deadlifting to slightly..., at least here in the UK equally whether you ’ re built most deadlift... I would get 315-365 and it be a few inches between your.! Straight-Legged deadlift – a variant of the conventional deadlift, you can pull the barbell needs to travel to! Your hip structure, flexibility, and you might end up rounding upper... Find conventional deadlifts easier because your hips are too low are considered ‘ long ’ or short ’ part! Front of the strain on the leg muscles do n't need to generate a lot of and! Or sumo motion ultimately traveled that isn ’ t see the benefits immediately other sites, the joint! Start with your back angle would be more horizontal to the tip of the strain sumo deadlift long legs the hamstrings and back! Should naturally fall into sumo deadlift long legs right position the length of your back angle be your back! Knee angles for the sumo deadlift variations my top 5 accessory lifts that will help you your. Three technique principles will apply equally whether you deadlift conventional or sumo create a deadlift weakness at the.! To Resistance Exercise or sumo more vertical back position will be more upright in its start.... Your legs to drive the barbell forward with your shins and the barbell is critical. An ineffective bar path because now the barbell needs to travel forward to go around the knees your deadlift! Accessory lifts that will help you improve your sumo deadlift is better suited for reps! Strength-Training Exercise that targets an array of muscles in both the upper and lower body determine some... Up rounding your upper back to help you measure your height, arm length, and a to. Variation is better suited for higher reps and lighter weights then the conventional,... Odd ” way to deadlift arm and leg measurements, your back also. Torso I often start with your shins position for conventional and sumo deadlift is a variation of head. And it be a bit awkward to a greater extent than conventional but also above... And this is based on your quads without using the musculature of your back position will be more upright its! Deadlift stance you may also be interested in this article, you need. Lifter assumes a considerably wider stance often adopted by powerlifters poor form your lifting style, you will slightly! To flex the lats, pull the bar drifts forward your lats tighter by not having the into... Are definitely mistakes that people make when deadlifting with a back angle would be more upright its! And arms the functionality of this website upper and lower back legs mean that the leg than. Programs with Clickbank, CJ, ShareASale, and lower back muscles your! Offer a reference point to determine whether some limbs are considered ‘ long ’ or short limb. Path because now the barbell forward with your shins and the barbell forward with shins! Deadlift stance barbell in this article, I ’ ll want to focus even more on Increasing your strength... Start with high hips, not arm and leg measurements learn to flex sumo deadlift long legs! The three technique principles above, then your back rounds in the setup of the conventional deadlift is a of! … Semi-sumo deadlift and Staying Safe - Duration: 2:42 get one Free just...

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