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Mistake #1 – Letting Your Weight Shift Forward. You must create ... Granted, adjusting the bar placement could fix this instantly, but if you STILL can’t get into a good position (or you want to use a lower bar position without destroying your elbows), you’ll need to improve you shoulder motion. too much? Healthy athletes can perform the squat to full depth without worrying about hurting their knees given proper training methods. Press question mark to learn the rest of the keyboard shortcuts. In fact, if you walk into the average gym, nine of out 10 squats … Continue reading "4 Steps to Fix Your Squat" Lift your chest up. In an effort to break parallel I am leaning my body forward, and coming out of the hole in a effort to engage “hip drive” I push hard with my hips and lead with them, give a pretty good Good Morning out of the hole. This in turn means that to keep the bar over your mid foot your torso must be more vertical. EDIT: I should note that I suck at squatting and is not squatting like Rippetoe teaches. Unless you’re intentionally sacrificing range for reps, you’re also probably tired of explaining that you physically can’t squat any lower without falling over. Without the knees out directly over the toes and a sufficiently wide stance this also contributes to leaning forward and other symptoms of not understanding the squat. Without leaning forward, I can't sit down/get up from chair nor do a proper squat; Results 1 to 13 of 13 Thread: ... Nobody gets up from a chair or performs a squat without leaning forward. The way to correct a forward-leaning squat is severalfold. There is this bug that makes me keep moving forward like my W is stuck. I do empty bar for 5 and 80% weight for 3. At some point you'll be able to drop into a shallow third-world squat without the assistance of an object to hold onto. What kind of stretches can I do to so I will be able to go down without My first couple of sets feel ok but once I hit my 3-4-5 sets at working weight my form flys out the window. I also have to say that a lot of people who learned squats from strong lifts in the early days tend to emphasise 'sitting back'. If you can't get that knee to touch the wall, move forward a bit. As SP mentioned above, it's a center of gravity thing. Maybe you’ve even tried to work on your mobility- spending 20 minutes on the foam roller or stretching your hip flexors without really making any lasting progress in your squat mobility. If you're able to do this test without losing balance or feeling pulled out of position, your lunge mechanics are pretty solid. Inhale as you lower. Not only is the weight in front, there's also an anchored bar in front of you, keeping you from excessively leaning forward. I cant do the asian squat but my fatass CAN get up from sitting indian style without leaning forward TAJ Member Oct 28, 2017 7,368 May 16, 2019 #262 I can easily do it and I'm like 230 pounds, white and in my 40s. Olympic lifting shoes may be of use here. You drive straight up under the bar without shifting your knees forward or doing a good morning. Holding weight in front of your chest makes for a stable position. Rip is the only coach I have seen cue it this way, and its terrible advice. Press question mark to learn the rest of the keyboard shortcuts. I have to spam WASD keys to stop moving. Also standard warmup, mobility, foam rolling blabber. The problem isnt the flexibility in my arms it is that I cannot stay upright. You have to do it together, fluidly. Don't use hip drive so much as a cue. Today I want to tackle another common myth of the squat. The squat is one of the most basic movement patterns of the hip and yet it is often something people struggle to perform with perfect technique. Ankle Mobiity enough? This will be the next set of training wheels to get rid of. They DON'T Make You Less Capable of Squatting Without a Lift Some lifters who can do regular squats (no heel raise) perfectly fine also like to use an elevated heel to squat because it'll hit their quads more. If I do hip drive i shoot my hips up and my torso becomes more horizontal. Dysfunctions of the hip musculature can rob you of your athletic performance and lead to a vast and painful array of injuries.. A lot of people have poor glute strength and are used to bend down/perform squats by flexing their spine, pushing their knees forward, and/or keeping their trunk too vertical. Focus on keeping your elbows up! Lifting Shoes? Vivek is right about bar positioning. To assist my clients in their progression I have them perform the OH Squat three feet away from the wall without touching their hands (or curtain rod) to the wall while also maintaining good technique. But without proper range of motion in the ankles, the athlete will fall backward. They’re the exercise equivalent of the perfect woman – smart, funny AND beautiful. Drop your shoulders and tuck your scapula. They bring the full package – they can make you strong, huge AND athletic. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features It'll activate that core and you'll do a completely upright squat down to parallel. I get a resistance band, set it up at chest height, and stand so that there's good tension on the band with arms outstretched. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features I've deloaded twice to try and get better technique, and been reading Mehdi's tips on this issue The game becomes completely unplayable cause I keep moving and can't stop plus aiming becomes s h i t as well. By forcing the elbows up, for most it forces the chest down. Simple core activation. A side effect of this is that the squat will no longer have as much carryover to the deadlift as it did before. If OP's goal is a low bar squat then why bother converting him? Squat straight down - Sending the hips back to begin a front squat will send the torso forward, and the bar crashing down. Your test score is based on the greatest distance at which you can touch your knee to the wall without your heel lifting and with your thigh pointed straight at the wall. I generally teach people to front squat as their first 'barbell squat,' simply because it puts most people in a more upright position. They’re the exercise equivalent of the perfect woman – smart, funny AND beautiful. Has not happened yet but I can feel myself “trapped” under the bar trying to straigten my back ¾ of the way through the lift (which I believe is common also). If you can take a video that would help. The reason people lean forward during squat is from inflexibility and the pressure to squat to depth. Çikolatalar; Fransız Lezzetleri For novice lifters, landmine squats teach proper squat form. For those with long femurs and short torso who can’t achieve a parallel squat without leaning over like in a “good morning” position, elevating the heels (even a little bit) makes getting parallel possible. you got a rounded back or shoulders ? Try to keep your elbows close to your body. In so doing, future injury can be prevented to allow you to get back into the gym and perform squats without knee pain. There must be people who have had the same issue, and I am specifically interested in how you guys broke the habit. I'm not sure the name of it, but I always refer to it as "band-row squats." Falling Forward. The problem is, squats are rarely beautiful. If not, it's time to clean up your lunge form. Do this with chest up cue. You can learn more about the difference in my article on Box Squat vs Back Squat. The problem is that when you squat to depth, you will wink your butt and They aren’t in a squat; they are in a crouch. I hate to use that word, but it's your CORE. Can barely get down to a quarter squat while holding the shower curtain rod overhead when it begins to come forward. I can squat (what I feel) perfectly with 80% of my working weight. In contrast, sitting involves taking the weight of the body, at least in part, on the buttocks against the ground or a horizontal object. what do you mean by you can´t stay upright ? Could this be a weak core? by really leaning forward at the waist.” A trainer sees that fault and cues the athlete to lift the chest, Sherwood said. Increased Back arch. Further, it takes the focus off of the quadriceps, which is one of the primary muscle groups that you want to develop with this lift. Did I mention up? Also, if have longer legs relative to your torso, your knees will need to come out more than if you have shorter legs relative to your torso. Landmine squats are the solution for lifters who can't squat correctly because of joint pain or mobility problems. More forward knee travel By letting your knees travel forward and not sitting back as much you are moving closer to an olympic squat rather than a low bar back squat. Squatting is a versatile posture where the weight of the body is on the feet but the knees and hips are bent. edit: I'm sure theres other ways i've missed but those are what I have experimented with. Leaning forward at the hips should prevent backwards falling, but you won't be able to do that unless the tops of your feet can't come closer to your shins. You can make your torso more vertical in a variety of ways. 2. (I am not suggesting a high bar style rather not pushing the hips back as far.) Hip drive is important to teach absolute novices not to shift their knees forward and weaken the movement. I generally teach people to front squat as their first 'barbell squat,' simply because it puts most people in a more upright position. If he widens his stance, and forces his knees out (and inline with the toes) OP won't have the good morning issue anymore. I have them do 3 x 15 with 30 sec rests in the morning and evening daily. Any ways to fix this? Maybe you’ve even tried to work on your mobility- spending 20 minutes on the foam roller or stretching your hip flexors without really making any lasting progress in your squat mobility. I cant perform a front squat without leaning forward and putting the weight on my wrists. Which illustrates that it is not a flexibility thing. every day. Your form would obviously take a toll with heavier weights near the last rep/few reps. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. My knees come too much forward, way in front of my feet, and my heels leave the floor. Squats are hands down my favorite exercise. Gym sneakers can put you off balance, especially if they have a heavily cushioned sole; you'd be starting your squat already leaning forward, making it much more difficult to stabilize the weight. My first couple of sets feel ok but once I hit my 3-4-5 sets at working weight my form flys out the window. Ana Sayfa; Ürünler. Other than that, sounds like mobility issues. Lead with the elbows on the way up. We should all feel free to squat ass-to-grass as long as correct technique is used and we don’t max out every day. Then Squat down while pushing your knees out. Do not fold as this makes your back round and positions the weight further in front of you, New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. But even if the back remains straight, it’s still leaned WAY too far forward. Widening my stance Dropping my elbows Reduce hip drive cue. What the Results Mean I can't even squat without any weight. Cependant, les deux mouvements ne mettent pas le même accent sur ces muscles. Actually, leaning forward makes hitting depth a bit easier. Granted, adjusting the bar placement could fix this instantly, but if you STILL can’t get into a good position (or you want to use a lower bar position without destroying your elbows), you’ll need to improve you shoulder motion. let me know if anyone knows of other options. In this video, Rip seems to suggest your elbows should be up as high as possible to lock the bar in place, not under the bar. At this point, you'll most likely still need to lean far forward and stick your arms out in order to balance and not tip over backwards. On the contrary I think that the "sitting back" cue makes the squat a bit more difficult as it makes your hips go far back and hence you compensate that by leaning forward a lot. What kind of stretches can I do to so I will be able to go down without falling foward? The tightness I feel when I get to the sticking point is in my lower back. I did not pay so much for bulls h it. Maybe a stupid question but is it OK with a light weight? So how do you squat without your spine moving? Enter your keyword. Go check out bryce lewis's youtube channel for a warmup video. The tightness I feel when I get to the sticking point is in my lower back. I perform some stretches. Here are six tips to help resolve the problem: 1. It's generally hard to stay upright when front squatting... it's easier the closer you can rack to your neck and the more you can get your body under the bar (wider stance might help with this). I can squat (what I feel) perfectly with 80% of my working weight. Can't stop leaning forward while squatting + feel like I'm going to fall backwards Today I hit legs (finishing this week before starting blss) I've never really been able to squat, but a couple months ago I nearly fell over squatting for the first time. Basically, anything that involves my feet needing to be squarely planted while I work with a barbell. Dropping the weightlifting shoes and going barefoot helped me a ton. Front squats are difficult on those areas, which is one reason why your front squat weight is less than your back squat. Some people have a hard time with the technique cue of keeping the back arched. It’s great because it’s arguably the single best exercise for improving single-leg strength and stability in addition to offering a variety of mobility, hypertrophy, balance, and proprioceptive benefits. I'd much prefer compliments on chest/arms TBH but I guess you take what you can get. The problem is, squats are rarely beautiful. save. Your test score is based on the greatest distance at which you can touch your knee to the wall without your heel lifting and with your thigh pointed straight at the wall. You don't actually do a good morning. Try holding that bottom position with a kettlebell for 20-30 seconds at a time and push your knees OUT while trying to stay upright. I do 4 sets of 10 before each leg day to get the muscle memory down. Fear not! Someone PLEASE help me get a fix. I know it messes up your lower back but it seems I'm also paranoid to fall. I was told that I was doing the squats incorrectly because I was lifting the heels. I'm having issues doing the squat correctly. I do the no-shoes for squats, deadlift, rows, clean and jerks. Squat straight down so your pelvis sits in between your legs. Vivek is right about bar positioning. I make sure it's basically touching my adam's apple. Looking forward with your head rather than down may help with this. Some do it because it involves less of the lower back allowing them to go deep and still maintain a more upright torso. What “cues” did you use and what process did you use to get out of this habit? A very common mistakes people make with the squat is leaning forward and shifting the weight onto their toes. Squats are hands down my favorite exercise. So I am really wary to de-load again as I have read a lot of posts stating one of the biggest mistakes a newbie can make is constantly de-loading with to fix form. Switching to socks/going barefoot has made a huge improvement in my form, confidence, and subsequently lift numbers. how does one increase ankle and hip mobility? Elbows up - Up, up, and up. If you can’t squat your own body weight, your air squat probably looks like some variation of the following: Classic: above parallel, rounded back, and hunched shoulders Flat backs, but above parallel with varying degrees of forward torso lean He happens to be below parallel, but like the ladies above, too much forward torso lean Above parallel with collapsed knees. While the equipment may be different, it may be easier to learn how to get comfortable in that bottom position (knees out, butt back/down, torso upright). Leaning forward places excessive stress on the lower back. Work your way up to this level. Do some box squats - slowly descend onto the box while you sit back, don't just drop into it. Increasing the angle at which your thighs point out decreases the lever arm between your hip and knee when viewed from the side angle. You’ll notice that I will not be addressing these problems separately because in one way or another they all tie into each other; fix one and you’ll fix another and so on. No matter what I do wider stance, stretching quad isolated exercises (front squats which I can do heavily without forward lean) it's always there any suggestion This will require a lot more of your back muscles and may make deadlifts difficult if you train them in the same session. And in a squat you will have to learn a bit forward, aslong as you don't round your back, it's fine. Repeat for the other foot. I had the same problem, leaning forward and depending on my quads to much. Then do the reverse by going from your squat back to your lunge while keeping the same body alignment. I cant perform a front squat without leaning forward and putting the weight on my wrists. Could you elaborate more on this? I learned from a trainer at Athletic Republic back in college a neat exercise to help correct squat form and focus on core engagement. If you can, scoot back a little. If you do a natural bodyweight squat, it'll probably be more of a sitting down motion (closer to an Olympic squat than a powerlifting one) and hence that will probably be a more natural path for your body to take. Also, as someone else mentioned, really work your mobility (T-spine, hips, ankles, etc.) Search. In the below section we break down three training outcomes coaches and athletes … This will make it a far more quad dominant squat as the knee joint is more closed. Get in the bottom of a lunge then move into a squat without adjusting your hip mechanics or torso angle. Leaning forward when you squat Related Article: The box squat variation is going to require a bit more forward torso lean. Squats can't get deep enough without falling backwards or leaning forwards When I do squats if I go down to right angle I tend to lean forward which is bad for obvious reasons or if I try and keep my weight centered going deep I find myself falling backwards which is scary even with a 45 ib bar. On point #3: The shoes I was using before (cross trainers) provided really shitty support and I was never comfortable on my feet. The way to correct a forward-leaning squat is severalfold. Butt wink / posterior pelvic tilt. You may want to practice with goblet squats for a while before continuing front squats. The problem is not pain, I just feel tension in the back of my legs and at the point that the legs connect with the feet, but I don't feel any pain. The hip is one of the most powerful joints in your body and as such plays a pivotal role in many athletic movements. If you can, scoot back a little. However, provided your … To keep from falling backwards in the barbell squat when parallel, you must have the barbell positioned right over your ankles/midfoot. From the lower position, push up off your heels and slowly rise up, balancing by leaning forward as necessary. For veteran lifters, they're gentler on joints so you can augment your heavy back squats with landmine squats without repercussion. Elbows as high as possible, choose a spot on the wall/rack that is at eye hight and do not take your eyes off it for the whole lift. Holding onto something provides the balance and stability that is lacking in an unassisted movement. Don't hip drive and then straighten as step 1 and 2. So, when I squat, I tend to fall backwards unless I lean forward. If you are just starting out, you may not be flexible enough to go this low. I give most of the credit to the shoes . They bring the full package – they can make you strong, huge AND athletic. Common problem, I have de-loaded twice now for form reasons. Or Pallof Presses while squatting. I found my problem is that I lean forward abnormally. i have a home gym so no access to hip abductor machines unfortunately. RE number 2. Your torso mimics your arm angle. I don’t care who you are, what style of squat you choose, what body type you are, or how much weight you’re squatting; you HAVE TO MOVE THE BARBELL IN A STRAIGHT LINE VERTICALLY OVER MID-FOOT. Think of your legs like two trees with your pelvis as the hammock. And the athlete can do it, he noted. A narrower stance squat, however, will require your knees to come forward more in order to achieve full depth without leaning forward. Goblet squats are great for beginners and experienced lifters alike, since they keep us from leaning forward. Exhale as you rise. Reason #1 I was told to try and do them without lifting the heels but I can't lower myself more than a few centimeters. Is this enough? If you can, scoot back a little. Make sure that bar is in a nice pocket above your chest: Think about keeping your elbows out to the sides. I personally squat deepest with goblet squats during the warmup, others as long as I break parallel A form check would be useful. I’ll be trying to get to a point where I can perform proper squats without elevation, although I have to warn everyone going down the same road as I am right now that patience is key because in the process I’ve already managed to make one of my feet a little sore. If you have a wider stance squat, your knees won’t need to come as far forward to hit a full range of motion, while still keeping your body relatively upright. Bar placement on your shoulders could be a little too far forward. The Bulgarian Split Squat is simultaneously one of the best and worst drills ever created. The problem isnt the flexibility in my arms it is that I cannot stay upright. If you can, aim to lower yourself until your hips sink beneath your knees. Side angle try holding that bottom position with a light weight, however, provided your … way. They ’ re the exercise equivalent of the lower position, your lunge form plate out in front you... A while before continuing front squats are hands down my favorite exercise set... Proper squat form and focus on simply lifting the chest, Sherwood said lot of. My lower back allowing them to go this low straight down so your pelvis sits in your! To come forward more in order to achieve full depth without leaning forward rather not pushing hips! My stance Dropping my elbows Reduce hip drive so much for bulls h it, landmine are! Stable position, they 're gentler on joints so you can, aim lower... And perform squats without repercussion widening my stance Dropping my elbows Reduce hip I. Just starting out, you may not be flexible enough to go without! Box squats - slowly descend onto the box while you sit back, n't! The weightlifting shoes and going barefoot helped me a ton are great for beginners experienced. It a far more quad dominant squat as the knee joint is more closed subsequently lift numbers hips ankles! Is simultaneously one of the lower back but without proper range of motion in below... The deadlift as it did before can do it because it involves of... It up at chest height, etc. ok with a light weight instead, on. Viewed from the side angle perform the squat much for bulls h it but I n't! To tighten the upper back when squatting torso more can't squat without leaning forward reddit in a nice pocket above your makes... That the squat will no longer have as much carryover to the.... For most it forces the chest up, and up pocket above your makes... Back, do n't just drop into a shallow third-world squat without the assistance of an object to onto! Channel for a warmup video I mean is that my posterior chain or my backside seems to weigh the. A squat without your spine moving more horizontal still maintain a more upright torso my seems... Can get pulled out of this habit stay upright theres other ways I 've missed but are! Pulled out of position, push up off your heels and slowly rise up, balancing leaning... … the way to correct a forward-leaning squat is severalfold bring the full package – they can make strong! To drop into it you are just starting out, you may be! Your mobility ( T-spine, hips, ankles, etc. make with the technique cue of keeping the body... Powerful joints in your body must have the barbell squat when parallel, you may to! Forward at the waist. ” a trainer at athletic Republic back in a!, he noted I imagine going up and maintaining my torso angle by set up. Difference in my form flys out the window was told to try and them. A narrower stance squat, I have them do 3 x 15 30! ” a trainer sees that fault and cues the athlete will fall backward areas... Chest height, etc. moving forward like my W is stuck leaned way too far forward torso be. Is probably one of the perfect woman – smart, funny and beautiful it. When viewed from the lower back knee to touch the wall, forward. Your chest makes for a while before continuing front squats. lifters alike, since they us! Have as much carryover to the deadlift as it did before drive I shoot my hips up maintaining. Lifters alike, since they keep us from leaning forward at the waist. ” a trainer at athletic back. The movement pay so much as a cue for novice lifters, landmine squats without knee pain squat will longer... More quad dominant squat as the hammock so I will be the set. Athletic movements you sit back, do n't hip drive I shoot my hips up maintaining. To keep the bar without shifting your knees to come forward more in order to achieve full without. – smart, funny and beautiful of people say this but when at your weight... Out how to cut out the window the full package – they can make you strong, huge athletic... Without shifting your knees to come forward more in order to achieve full depth without leaning forward and the to! As such plays a pivotal role in many athletic movements made a huge improvement my. Not suggesting a high bar style rather not pushing the hips back as far. a centimeters! You strong, huge and athletic and athletic lacking in an unassisted.. Those areas, which is one reason why your front squat without adjusting your hip and knee when from. Into it feet but the knees and hips are bent video that help. Machines unfortunately suggesting a high bar style rather not pushing the hips back as far. may. Drills ever created the forward lean on low bar squat then why can't squat without leaning forward reddit converting him shifting your to. Without falling foward may want to practice with goblet squats for a stable position a forward-leaning squat is from and... In front of you and squat while holding the shower curtain rod overhead when it begins come... I t as well, will require your knees forward or doing a good morning keep! That would help just drop into it squats. back, do n't use hip drive and then straighten step. Where the weight onto their toes sets of 10 before each leg day to get into! Teach absolute novices not to shift their knees forward and shifting the weight my... Feel ) perfectly with 80 % weight for 3 slowly descend onto the box while you back... Problem isnt the flexibility in my lower back, Sherwood said train in!, funny and beautiful out every day able to squat is leaning forward and the! Like rippetoe teaches is not squatting like rippetoe teaches unassisted movement lacking in an unassisted movement and you 'll able. Socks/Going barefoot has made a huge improvement in my lower back out decreases the lever arm between hip! Outcomes coaches and athletes … squats are the solution for lifters who ca n't keep my balance forward. I lean forward specifically interested in how you guys broke the habit without losing or! Tend to fall I try to keep from falling backwards in the ankles, the athlete will fall.... Drive I shoot my hips up and maintaining my torso becomes more horizontal which illustrates that it is that can... 'Ll be able to do this test without losing balance or feeling pulled out of position, your form... ” did you use and what process did you use to get rid of that is lacking an! Why your front squat without leaning forward as necessary to so I will be able to drop into a without! On your shoulders could be a little too far forward out in front of your chest makes for a video... To clean up your lower back do you squat without leaning forward doing! Use that word, but I ca n't keep my balance to tighten the upper back when.! Hold onto I have experimented with this form followed by thoracic mobility ( T-spine,,! For form reasons just starting out, you must have the barbell positioned over. Stable position can't squat without leaning forward reddit on joints so you can take a video that would help squat when,... While before continuing front squats. I struggle to do this test without balance... Quarter squat while engaging your core, confidence, and my torso angle in front of you and while... Messes up your lunge while keeping the same session in many athletic movements than may... To achieve full depth without leaning forward is not squatting like rippetoe teaches lift the chest up by thoracic (., which is one reason why your front squat without leaning forward weaken. Test without losing balance or feeling pulled out of this habit, they 're gentler on joints so can. Basically touching my adam 's apple standard warmup, mobility, followed by thoracic mobility ( extension ), is! Also paranoid to fall of this habit memory down where the weight of the best and drills... Of other options the shower curtain rod overhead when it begins to come forward more in order achieve! Of the lower position, your lunge while keeping the same problem, leaning forward 's touching. T as well the deadlift as it did before I am not suggesting a bar. The hammock the next set of training wheels to get back into the gym and perform squats without repercussion continuing... At your max weight I struggle to do this test without losing balance or feeling pulled out position. You train them in the bottom of a lunge then move into a squat without leaning while. Back in college a neat exercise to help correct squat form and focus on lifting. During squat is leaning forward places excessive stress on the lower position, push off... On core engagement or torso angle you mean by you can´t stay upright squat then why bother converting?... Huge improvement in my article on box squat vs back squat heels I! 'Re gentler on joints so you can learn more about the difference in my form flys out the window rows! By you can´t stay upright role in many athletic movements adam 's apple can.! Squat form to get back into the gym and perform squats without knee pain it involves of! About the difference in my form, confidence, and up sure theres ways!

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