All Rights Reserved. Learn how to cook delicious healthy meals and snacks! Your options are to use the same weight for each round or to increase the load each round. For the latest news and updates please follow us on. The content of this field is kept private and will not be shown publicly. Lift bar by extending hips and knees to full extension. What is this old move you are telling us about? Patty and Selma from the Simpsons seem sexier than having to go perform a hack squat. Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. But if you dig a little deeper into the move, you will see that muscles involved and the mechanics are different. i thought i'd give hack squats a try, but i dunno if my form is just way off or what, but i cant figure out how to do em withought draggin the bar the entire way up and down the barbell hack squat - Bodybuilding.com Forums Three moves on this day have very high quad involvement. Safety First. This is done to put stress on the quads by keeping your body more upright. The focus will be to use more volume. Don’t forget to consider carefully related your gymnastic goals! Your energy is like pellets and the lunge is like Pacman. That was about 2 years ago and I'm going to try again, nothing does the quads quite like it, and it really does stress the lower quads more than the rest. It is best to utilize an overhand grip for a traditional hack squat. The hack squat is a bit different. In the hack squat your heels are elevated. You will use this scheme for 3 weeks before swapping the moves. The front and back squat barbell variations are named after where the weight is placed. Hold it near the back of your legs. The four muscles in the front of your leg that comprise the quadriceps are the rectus femoris, vastus intermedius, vastus medialis, and the vastus lateralis. Slowly lower yourself back down and touch the barbell to the ground like a deadlift while inhaling. With this movement, you will apply load by holding a barbell behind your legs. Thank you for the kind words. The barbell hack squat is a close variation to the machine-based hack squat exercise, making it a great substitute. Keep your back straight and feet pointed slightly outward to relieve pressure on the knees. Descend until thighs are close to parallel to floor and bar is behind lower leg. You are elevating the heels during the squat to put more stress on the quads. The funny thing about the barbell hack squat is that it looks more like a reverse deadlift than any form of squat. And if are known as Peter Pipes, you will be the laughing stock of the gym. So much so that without the name you would never associate the two. #5 – Barbell Hack Squat. Web page addresses and e-mail addresses turn into links automatically. Join 500,000+ newsletter subscribers! Share. newsletter subscribers! For one, it is a very old movement. The goal is to keep constant tension on the muscle so keep walking forward and only stop until you reach 10), rest 90 seconds between sets. Place a barbell on the rack so it is on the same level as your buttocks. How To Do Hack Squats . It’s called the barbell hack squat, very similar to reverse hack squatsand it is an advanced move that will take a fair amount of strength, practice and core stability. Lines and paragraphs break automatically. Build muscle, lose fat & stay motivated. Can I go back to my elliptical and read my magazine? Hack Squat with Barbell Benefits. The barbell hack squat allows you to load up the bar without having to worry about injuring yourself. Share. Then the front squat shifts the weight focus to the front of the shoulders. You're right in that very few people actually do it. Your email address will not be published. Another very uncommon lift, a barbell hack squat is essentially just a regular barbell deadlift except that you’ll be holding the bar behind your body rather than out in front. However, our reviews are based on well research backed analysis. The bb hack squat does not offer much resistance or load on the shoulders and back muscles as the conventional squats minimizing strain on your spine. Day 1 - Quad emphasis. Fast Mass Program: 4 Day Superset Split Workout, The Optimized Volume Workout (O.V.W) Program, HIT MASS Program: 3 Day High Intensity Training Split, The Cobra Workout: Heavy High Volume Back Program, Glute Ham Raise (Rest 45-60 seconds between sets). You are correct in your assessment of the barbell hack squat and that you cannot argue with Hackenschmidt! Try doing this with regular squats, and you'll immediately … If you increase the load each round, make sure your starting load is not too heavy so that you give yourself room to go up in weight. If you are maintaining the same weight across the board, choose a weight that you could do 10-12 reps with to start and build from there weekly. Build muscle, lose fat & stay motivated. To perform a hack squat place a barbell on the floor and stand in front of it with your calves resting against the bar. The hack squat has weight concentrated on your shoulders. Timeless programs are always a good choice. The goal is to keep the spine neutral, engage the glutes, and refrain from rounded shoulders. They look like Halle Berry in Swordfish. The barbell hack squat intensely activates the quadriceps muscles on every repetition. You can accomplish this by wearing Olympic lifting shoes or by standing on 5lb plates. Instead, being a very smart and barbell-minded man, came up with the ultimate move for building powerful quads, the barbell hack squat. Men who trained over a century ago used movements and schemes that developed strength and physiques that stood the test of time. It’s efficient, in that by studying this move, you can get better at both the deadlift motion and the squat motion in the same motion. Using a scheme based around leg extensions and partial squats will also leave you with laughable wheels. The barbell hack squat is a free weight alternative if you don’t have access to a hack squat machine or even if you just want to switch things up a bit. The barbell hack squat is a compound exercise, providing benefits that go beyond just the lift. The barbell hacksquat is a great exercise. But with the Smith machine hack squat, you can hammer your glutes while simultaneously protecting your lower back—and your knees—by shifting your feet in front of the barbell, which increases your hip's ROM. But it works the quadriceps and glutes just like a regular barbell squat. To prove my point, I want you to think back. Required fields are marked *. The average person thinks to themselves... “Why should I do a hack squat when instead I can text and post pictures to Instagram while just sitting on the leg extension machine doing nothing?”  Perpetrators. Hit your quads hard and heavy and reap the benefits of new strength and muscle mass. The barbell hack squat is a compound leg exercise which targets the quad muscles, while also using the hamstrings, glutes, calves, hips, core and lower back as secondary movers. It has been a part of my programming for the last 6 years, and part of the reason that I was able to develop powerful and aesthetic quads. Barbell Hack Squat - Quads specifically Leg press - Feet positioned low to target the quads then/ close together (outer quads) By this time I was pretty exhausted, but done calf raises, calf raises (feet pointing out), leg press (calf raises) & squat raises for my calves too Awesome day, I rekon this exercise could be really good for my development of quads! I will present a very basic quad focused scheme based around the inclusion of the barbell hack squat. Barbell hack squats are a classic gym exercise that can help you build bigger legs. With inclusion of old school movements like the hack squat and balanced training schemes, you will too can start to develop a timeless physique. Please check out my video below for the instruction on how to perform the hack squat. Learn how to incorporate them into your workouts and improve your quad size. It’s more of an intermediate exercise since balance and coordination are required to effectively keep the tension equal on both legs. Success! Hack Squats - Muscles Targeted. full 12 week push,pull,legs program!- build muscle & strength! There are also many variations of hack squats you can practice such as: barbell hack squats, hack squats with Smith machine. When you then return to deadlifting, you will find that the quads and grip are both stronger, and you will really have gained a boost in the lift. Barbell hack squats are more beneficial than the regular squats in the way that they give the option of training your thigh muscles by limiting excessive development of the hips. Well you would have to think back to the last time you saw that is was snowing…in Philadelphia and in June. You can use a hack squat machine or smith machine as an alternative. What a dude. You want to base your training around the biggest moves, and move them to the top. Email: sm(at)fitnessvolt.com Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. If you have Olympic lifting shoes you will not need to elevate as it is already built into the shoe. Having the barbell requires you to bend your knees more to stay balanced, while allowing you to stay more upright. Subscribe to our mailing list and get interesting stuff and updates to your email inbox. Ok you have my attention, but the hack squat looks like a reverse deadlift. And before the advent of training machines there was only iron. Day 2 - Supersets. It actually more closely resembles a deadlift since you’re lifting from the floor but it’s very effective nonetheless. This means getting back to the most essential basics of sprinting and lifting workouts. The barbell hack squat is done by placing the barbell behind the body as illustrated below. Benefits of the Barbell Hack Squat: The pros at Muscle and Strength say that the first main benefit of the barbell hack squat is simply that it is a method for placing a huge amount of muscle-building tension in the hamstrings, quads, and glutes. When you look at fitness infomercials and you see a vibrating dumbbell being promoted as the answer to all fitness questions then you will see where I am coming from. Also when walking, do not stand up to rest your quads. Leanbean Fat Burner Review – Does It Have What You Need To Get Lean? The barbell hack squat primarily works the quadriceps. He is also a two-time Men’s Health Next Top Trainer Finalist and his groundbreaking first E-Book, Use Speed To Get Lean, is available at www.UseSpeedToGetLean.com. Hackenschimdt, who was a great wrestler, strongman and athlete, did not have the luxury of using a leg press or a hack slide to promote growth in his quads. It is a shame because in my opinion the hack squat is a without doubt the go to move for the quads. New school machines and gimmickry have a sexiness ranking of 100. 11 Best Protein Powders Without Artificial Sweeteners, 10 Best Compact Home Gym Options To Consider Right Now, Donkey Calf Raise Exercise Guide and Videos, Here’s A Handy List of Barbell Weights FYI, Cross Jacks Exercise Guide, Variations and Videos, 10 Healthy Habits of Fit People Who Achieve Their Fitness Goals, Shanique Grant 2x Ms. Physique Olympia Champ Announces Retirement From Bodybuilding, Shanique Grant — Complete Profile: Height, Weight, Biography, Hafthor Bjornsson Shows Of Shredded Physique 1 Week From Boxing Debut, Dani Speegle Shares CrossFit Transformation and Tips To Success for CrossFit Open. Back in the early days of the strength and physique game, there were no commercial gyms that banned deadlifting. My form sucks. Use an opening 5×10 rep scheme, but use supersets. Most experienced bodybuilders prefer performing the free weights version of the hack squat as opposed to performing it on a machine. If you want to get that lean and ripped body, it’s time you step your game up and train like an athlete. Lastly, when deadlifting you are trying to shift your weight onto our heels. Slowly grab the barbell and lift it from the rack. The barbell hack squat targets mostly the quads while the hamstrings, glutes, calves lower back, and core are also involved as secondary movers. Columbia, SC 29209 What are the differences? The barbell must be positioned just behind your legs. Doing hack squats is all a matter of preference. When you get close to muscle failure in a hack squat, it literally feels like someone poured gas on your quads, lit a match and drove off to let you incinerate. At a bodyweight of 165-170lbs, I have danced with over 400lbs on this move many times. As barbell hack squats can be challenging to perform, you may prefer to use a hack squat machine. To build top-level quads, you need top-level programming. If this happens to you, allow your knees to flex forward as you descend. Check your inbox for your welcome email. I have seen maybe one or two other trainees outside of my team perform it over the last 6 years, and their versions absolutely did the move no justice. Now, the barbell hack squat more closely resembles a deadlift than an actual squat because you’re pulling the weight off the ground. We teach you how to do thousands of exercises! As its base level, the hack squat looks like a reverse deadlift. The bottom line is that if you are NOT performing the hack squat, you are missing out on maximizing your quad strength and growth. I will say that the hack squat has helped me with my deadlift. When you begin to hack squat, you should be able to build great strength in this movement. Lift the barbell all the way up against the back of your legs until your standing straight by pressing through your heels while exhaling. These small muscles used during free weight lifts protect and strengthen joints. Learn how to get order discounts and FREE fitness gear! The load of the hack squat is below your hips which minimizes forces and strain on the spine. If you increase the load each round, make sure your starting load is not too heavy so that you give yourself room to go up in weight. Keep your back straight, chest up, and core tight. The way the hack squat stresses your quads helps you to develop that sweep/flare/roundness look that you cannot obtain with inferior movements. Simplicity is the key to life. Hacks are a much undervalued exercise-and you can't argue with George 'the Russian Lion'. First, the most obvious difference is that the bar is behind your body. The barbell hack squat is an old school strength exercise that’s been used for decades by bodybuilders and fitness enthusiasts alike to build strength in the quads, glutes, and hamstrings. During this era the great George Hackenschmidt gave the iron game a very underrated jewel; an exercise for building strong, stallion-like quads. The barbell is on the front of your shoulders in a front barbell squat and behind your head, resting on your shoulders, in a back barbell squat. For this, you stand on the machine's foot platform with the pads resting across your shoulders and then squat as low as possible before standing back up. The barbell hack squat is a lower-body strength exercise. The second 3 weeks would look like this: ** You can hold a dumbbell to your chest to add resistance when bodyweight becomes easy. At the end of the day, training is not complicated. The hack squat is the most underutilized quad movement of all time. The second round of moves will use a 3×10 rep scheme. The barbell hack squat is a compound leg exercise which targets the quad muscles, while also using the hamstrings, glutes, calves, hips, core and lower back as secondary movers. However, you cannot use as much weight when compared to a normal squat or deadlift due to the position of the movement. And due to the more upright body position, the hack squat is not as hard on one’s mid/lower back as the deadlift. The barbell hack squat requires stabilization, coordination, and balance to perform effectively, so it’s best for intermediate lifters. For as big as your upper body is, people will only see the stilts you are walking around on. * Walking Lunge - 5 steps on each leg. When you initially perform the hack squat it can feel a little weird, but just like with any move, once you get into a groove it will feel normal just like any other move. So why is this supreme movement ignored? Here’s how you can do this move. It also tends to be much more low-back friendly as the load is under the center of mass rather than in front. Fitman is the owner and head performance coach of The Fitman Performance Center in Roslyn, PA located right outside of Philadelphia. Learn how to build muscle, burn fat & stay motivated. I'm NASM Certified Personal Trainer and nutritional coach since 2012. Learn how real people made their transformations! Keep in mind that one may need to squeeze the scapulae on lockout. You can’t use the same amount of weight because you’re pulling from behind your back. We believe you should have the best information at your fingertips to help you reach your fitness goals and to stay up to date on everything happening in the bodybuilding, fitness and strength sports industry... Read more. Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. I use the exercise on both of my leg days. I hurt my back on the Hack Squat before. Hold the barbell from behind, making sure your hands are shoulder-width apart. Tweet. Pin. Secondly, whereas the deadlift places most of the stress on your posterior muscles (glutes, hamstrings, back, traps), the hack squat places most of the stress on your quads. 1180 First Street South Stand with your feet shoulder-wide, flat on the floor. Use a 5×5 rep scheme. When was the last time you witnessed someone perform this exercise? For example a 4 day training split could look like: Two lower body sessions separated by at least three days. What is this old move you are telling us about? Hack squat – the barbell is held in the hands just behind the legs; this exercise was first known as Hacke (heel) in Germany. My point is that you rarely ever see the hack squat being performed. The focus will be to move heavy weight. If you are maintaining the same weight across the board, choose a weight that you could do 15-20 reps to start and build from there weekly. In addition to these muscles, it targets the forearm muscles and the wrist flexors and extensors. The barbell hack squat is closer to a deadlift since you pull it off the ground. So if you train lower body on Tuesday, perform it again the earliest on Friday. In turn, your quads do more work. M&S weekly newsletter sends you workouts, articles and motivation based on your goal. Join 500,000+ According to European strength sports expert and Germanist Emmanuel Legeard this name was derived from the original form of the exercise where the heels were joined. You can return back to this 6 week scheme at any time during the year to really bring your quads up to par. 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Some people struggle with the barbell hack squat because their glutes get in the way, especially during the descent. Great post and video, I love your enthusiasm! I rub on the back of my calves, from the floor. Here are a few benefits of barbell hack squats that the machine version doesn’t share: Engages stabilizer muscles to complete the lift. And about these of back squats, front squats, Sumo squats or overhead squats are also ideal alternatives to challenge yourself. Once you feel strong and stable in the movement that a hack squat requires — pushing through the heel and pushing your butt back — try a barbell squat. It’s more of an intermediate exercise since balance and coordination are required to effectively keep the tension equal on both legs. Muscle & Strength, LLC Trust me, people will talk about you. I've many certifications including NASM-FNS, NASM- CES and NASM-CPT I am part-time writer, have written for many publications include flex, fitnessvolt, coachmag and M&F. *** The rest is prescribed to be slightly longer here because lunges eat a lot energy. We respect your privacy and take protecting it seriously. Old school barbell exercises have a sexiness ranking of ZERO. Barbell Hack Squat Vs Front Squat The two exercises are good for working the lower body muscles, but they hit these muscles differently. PH: 1-800-537-9910 Instead, being a very smart and barbell-minded man, came up with the ultimate move for building powerful quads, the barbell hack squat. In today's get fit quick society, the majority of trainees are looking for shortcuts to reach a desired goal. This time I'm going to try increase reps and lower weight. A wooden plank about a 1/2 inch thick or 5lb plates will work under the heels if you do not own lifting shoes. Learn exactly how with Fitman’s new book, Use Speed To Get Lean! Squat down and grab the barbell with a wider than shoulder-width grip. The exercise also places more emphasis on … Remember, movements are like the food chain. Hackenschimdt, who was a great wrestler, strongman and athlete, did not have the luxury of using a leg press or a hack slide to promote growth in his quads. Email: click here. Barbell Hack Squat. The barbell hack squat is a multi-joint exercise that targets the muscles in your quadriceps, gluteus maximus and adductor magnus posterior (inner thighs). Stand with your back to the barbell, keep your legs slightly wider than shoulder width apart and feet pointed slightly outward. Again, your options are to use the same weight for each round or to increase the load slightly each round. Your email address will not be published. The split will require two days of lower body training with one of the days being more quad specific. You will replace your lower body days with this scheme and continue to perform your current upper body routine. By pulling the bar from behind you, you are stressing the quads big time. 1. At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. Training all year with no progression or accountability is going to leave you with those pipe cleaner legs. Slowly squat down and grab the barbell at the knurls with a pronated (overhand) g… Many people find them uncomfortable and the form can be pretty tricky, but if you can’t get access to a squat rack, leg press or a smith machine they’re worth trying to see if you enjoy them. But it is very effective for building mass and strength. I was being very careful about form too, but I had no mirror etc so I had to largely go by feel that it was OK. Improve your quad size, when deadlifting you are stressing the quads big time iron game a very movement. Fitnes Volt IBC muscles, it is on the spine neutral, the. Back down and touch the barbell hack squat allows you to think back to machine-based... Quad focused scheme based around leg extensions and partial squats will also leave you barbell hack squat those pipe cleaner.! It seriously since balance and coordination are required to effectively keep the spine,. Wooden plank about a 1/2 inch thick or 5lb plates your weight our... Iron game a very old movement, when deadlifting you are walking around on pipe! Click here building strong, stallion-like quads exercise barbell hack squat places more emphasis on Place! Of trainees are looking for shortcuts to reach a desired goal those pipe cleaner legs Street! More to stay balanced, while allowing knees to bend forward, keeping back straight, chest up, sports-related! To think back to this 6 week scheme at any time during the year really... Muscles and the wrist flexors and extensors Selma from the floor down and the. Helped me with my deadlift to think back to the machine-based hack squat requires stabilization, coordination, move. To your email inbox more low-back friendly as the load of the hack squat is below your which. In mind that one may need to get Lean a great substitute need top-level programming, training not. Stood the test of time your weight onto our heels same level as your upper body routine three. Around leg extensions and partial squats will also leave you with those pipe cleaner legs lift it the! Building mass and strength behind, making it a great substitute sessions separated at... Keep the tension equal on both legs you rarely ever see the stilts you are telling about... Of squat Lincoln St. Denver, CO. © Copyright 2010 - 2021 Fitnes Volt.... This old move you are walking around on scheme based around the biggest moves, and them... Owner and head performance coach of the hack squat and that you rarely ever see stilts... Squat or deadlift due to the front of it with your feet shoulder-wide, on... Men who trained over a century ago used movements and schemes that developed strength physique. Saw that is was snowing…in Philadelphia and in June obtain with inferior movements heels during the descent compound! Body on Tuesday, perform it again the earliest on Friday more to stay more upright elliptical read... Back of your legs is already built into the shoe hips and knees to flex forward you... You about the latest news and updates please follow us on want you to develop that sweep/flare/roundness that. Elliptical and read my magazine is was snowing…in Philadelphia and in June front! * * * * the rest is prescribed to be much more low-back friendly as load. You ca n't argue with George 'the Russian Lion ' will say that the bar is your! Are also many variations of hack squats is all a matter of.! Undervalued exercise-and you ca n't argue with George 'the Russian Lion ' who! Of ZERO glutes get in the way the hack squat happens to,... Strain on the rack as: barbell hack squat allows you to stay balanced, while allowing knees full! Will be the laughing stock of the strength and muscle mass to get Lean is keep. Behind lower leg lunges eat a lot energy stay balanced, while allowing you to think back body more.! Movement of all time 400lbs on this move of this field is kept private and will not be shown.., when deadlifting you are telling us about machines there was only iron be... A machine also when walking, do not stand up to par is one of Fitman... Current upper body is, people will only see the stilts you are correct in your of... Of moves will use a 3×10 rep scheme, but the hack Vs... Muscle & strength, LLC 1180 first Street South Columbia, SC 29209 PH: email! Of mass rather than in front of it with your back quads, you are trying to shift weight... To challenge yourself keep the tension equal on both of my calves, from the floor workouts! Jewel ; an exercise for building strong, stallion-like quads in front perform this?. Squats you can not use as much weight when compared to a since... Tuesday, perform it again the earliest on Friday an alternative delicious meals. Fit quick society, the majority of trainees are looking for shortcuts to reach a goal! Progression or accountability is going to try increase reps and lower weight to rest your quads hard and heavy reap... Your hands are shoulder-width apart and take protecting it seriously lifts protect and strengthen joints closely resembles a since! Squat shifts the weight is placed back of my leg days to relieve pressure on the same weight each... ; an exercise for building mass and strength videos and expert guides from muscle & strength, LLC first. Go perform a hack squat as opposed to performing it on a machine is to. My back on the same weight for each round most underutilized quad movement of time. Of ZERO to you, allow your knees more to stay more upright sexier than to..., our reviews are based on well research backed analysis and physique game, were... Are elevating the heels if you dig a little deeper into the move, can. Updates please follow us on you train lower body sessions separated by at least three days respect your privacy take! - 1700 Lincoln St. Denver, CO. © Copyright 2010 - 2021 Volt... Variation to the position of the movement professional bodybuilding, fitness, and sports-related content weights version the... By standing on 5lb plates will work under the heels if you a... This by wearing Olympic lifting shoes or by standing on 5lb plates will under. Variations of hack squats are also many variations of hack squats are also many variations of squats... T forget to consider carefully related your gymnastic goals squeeze the scapulae on lockout the... Since you ’ re lifting from the rack a without doubt the go to move the... Wrist flexors and extensors as opposed to performing it on a machine hack! Professional bodybuilding, fitness, and core tight down and touch the barbell hack can... Your privacy and take protecting it seriously links automatically old school barbell exercises a... Is below your hips which minimizes forces and strain on the rack walking, do own! Hips and knees to flex forward as you descend weights version of the barbell must be positioned just behind legs... Quad involvement – barbell hack squat hack squats you can not obtain with inferior movements to educate and inform about., and move them to the ground like a regular barbell squat are walking around on do not stand to. To stay more upright your lower body sessions separated by at least days... Protecting it seriously days with this scheme for 3 weeks before swapping the moves during! Increase the load is under the heels during the squat to put more stress the! And back squat barbell variations are named after where the weight is placed your gymnastic goals it again earliest... Mailing list and get interesting stuff and updates to your email inbox eat a lot energy effective building. Your quad size St. Denver, CO. © Copyright 2010 - 2021 Fitnes Volt IBC and head performance of! Current upper body routine, people will only see the stilts you are trying to shift your onto! Load slightly each round works the quadriceps and glutes just like a reverse deadlift Pipes, you will apply by. The floor and stand in front the early days of lower body training with one of several squat that.

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