Adjustable Stoptail Tuning and Setup Hints. Never let it cave in as this causes your shoulders to round. How about single leg Smith machine deadlifts? Best Smith Machine for Small Spaces: Force USA G3 All-in-One Trainer. Keep your chest up and out. Valor Fitness BE-11. Put the balls of your feet on the edge of the platform. If you dont know where youre comfortable, play with your foot placement in some light, warm-up sets. A pull-up bar is included, but you can also add lat and pec attachments . But when this is your default movement over free weights you will develop not only muscle imbalances from the lack of activation in stabilizer muscles, but you will also develop a bad natural bar path and be unable to comfortably barbell back squat if you ever stop using the smith machine (without having to learn the correct form all over again). But we can use this same bar travel principle to our advantage while performing deadlifts on a Smith machine. Goplus Adjustable Olympic Weight Bench Press Set with Barbell Rack, Fitness Squat Rack Dip Station w/Flat Incline Decline Workout Bench, Elastic Ropes for Weight . There is a place for it in your strength-building regimen. Bend your knees to descend until your thighs are at least parallel to the floor, keeping your chest up, weight in your heels and toes on the ground. I was going to use the Smith Machine to do glute bridges, but I noticed the stoppers were up too high (not the safety hooks that go all up and down the machine). And as a result, neither your traps nor your glutes and hamstrings would get any real stimulation. At Smith Machine UK, we create in-depth tests of the latest and greatest gym equipment on the British market so that you can create your dream home gym. Create an account to follow your favorite communities and start taking part in conversations. Set the Smith machine bar to the lowest setting, which will be on the safety catches, and stand just behind the bar and place the weights where your feet will go (about hip-width apart). Adjust the bar of the machine so that it's around shoulder height. Email us: info[at]barbend.com, 2008 Kaz press set 1 of 3 (https://youtube.com/watch?v=HeNyEIa2Lso), https://www.youtube.com/watch?v=GHy4KjnLqso, Powerlifting At Planet Fitness: How To Squat In The Smith Machine (https://www.youtube.com/watch?v=GHy4KjnLqso), M&S Quick Tip: How to Perform Bulgarian Split Squats (https://youtube.com/watch?v=EC-8WL5y3GY), How To Make Behind-Back Shrugs Better (https://youtube.com/watch?v=GLh_4MQCxjY), https://www.youtube.com/watch?v=4h08JEaphsg, HOW TO DO SMITH MACHINE INCLINE BENCH PRESS (https://www.youtube.com/watch?v=4h08JEaphsg), https://www.youtube.com/watch?v=uIcmBv0wHKg, Powerlifting At Planet Fitness: How To Do Bent Over Barbell Rows In The Smith Machine (https://www.youtube.com/watch?v=uIcmBv0wHKg), Inverted Row Guide | Form Tips, Muscles Worked, and Mistakes (https://youtube.com/watch?v=hXTc1mDnZCw), https://www.youtube.com/watch?v=NNQ1JjmgUAU, Smith Machine Seated Overhead Shoulder Press. You can load the machine up with more weight and move that weight with more overall stability. Load the weight and set up under the bar and grab it with your arms in a wide enough position that it does not create shoulder discomfort. But they're not going to fool us. $1,499.00. There are currently no items in your cart. To begin, the safety stoppers are set just below the knee. All Smith machines have several safety bars or catches to set the starting height at various levels and to safely rerack the bar at a lower height if a rep fails. With the use of a Smith machine, the spinal erectors are engaged less as compared to using free weights. The Inspire Fitness FT2 is the most versatile option on this list of the best smith machines. But theyre all usually lighter than the standard free weight barbell, which is 45 pounds. In fact, some research suggests that deadlifts can even put more stress on the quads than split squats [4]. However, this reduced range of motion isn't an excuse to bounce the bar off the safety catches, as if your tempo was stuck on 2x speed. Place your stronger foot on a bench or block, and place your other foot about two feet ahead of you. Schwanbeck, Shane; Chilibeck, Philip D; Binsted, Gordon A Comparison of Free Weight Squat to Smith Machine Squat Using Electromyography, Journal of Strength and Conditioning Research: December 2009 Volume 23 Issue 9 p 2588-2591 doi: 10.1519/JSC.0b013e3181b1b181, Schick, Evan E; Coburn, Jared W; Brown, Lee E; Judelson, Daniel A; Khamoui, Andy V; Tran, Tai T; Uribe, Brandon P A Comparison of Muscle Activation Between a Smith Machine and Free Weight Bench Press, Journal of Strength and Conditioning Research: March 2010 Volume 24 Issue 3 p 779-784 doi: 10.1519/JSC.0b013e3181cc2237. Take your preferred front squat grip. Maintain a tight, vertical torso throughout the movement, a natural arch in your low back. However, after putting them through a 20 set back workout, I quickly realised that Versa Gripps give you a much firmer hold on the barbell than any regular lifting straps. With the same upper body positioning as before, lower the bar by sticking your hips back, only allowing your knees to bend when the bar reaches the bottom of your thighs. The Smith machine straight leg deadlift is one of the best exercises for building your deadlift strength because it specifically works on pulling off the floor. A squat rack offers you all of the exercise variety you get with a Smith machine, plus a whole lot more. Plus, because you dont have to work as hard to stabilize the weight, you can lift more on the Smith machine. Push up through your heels until you reach starting position. This is a full-body workout, so youll be able to hit every muscle group quickly in one session. By Ian Roden, In this exercise youre in a close grip pushup position with the bar a few feet from the ground, and as you bend at the elbows you bring your head underneath the bar until you feel a stretch at your triceps, and then reverse the movement till youre back into the starting position (you can increase the difficulty of this exercise by taking a few step out to become more parallel with the ground, the same as you would with the bodyweight row). But if you want something more multi-purpose, then Converse Chuck Taylors are also a solid option because they've got surprisingly stable soles for a generic trainer. For example when looking at an individual from the side perform a barbell back squat, the bar path throughout the entire range of motion should be straight up and down. However, I won't deny that the deadlift is an awesome forearm builder if you go strapless. This variation is generally easier on the elbow joint than free weight extensions. The main flaw with smith machines is the idea that it takes the balance out of exercises since it is fixed on either ends. The flat soles keep me close to the floor, which instantly increased my strength because I didn't have to pull the bar as far. Unrack the bar, brace your core and pull your shoulders down and back. They function to extend your shoulders (lats) and depress your scapula (traps). This can ultimately lead to more calf muscle growth and strength. Best Smith Machine with Power Rack: IRON . Explode up with the bar by first pushing your feet into the ground (as if you were performing a leg press). Set the Smith machine bar to a little below hip-height. So my wife is one happy lass. Duck under the bar. Pretty much everything you need to know including some advanced t. Then once you grow out of the heaviest weights they have to offer, it might be a sign that you need to move on to a different gym. If you dont want your entire workout to revolve around the Smith machine, you can sub in one of these Smith machine moves for its free weight counterpart. Reverse lunges are arguably the easiest of all the lunge variations. Grab the bar with your hands slightly wider than shoulder-width apart and with an overhand grip. Split squats let you train one leg at a time. Adjust the bar of the machine so that its around shoulder height. You want to keep your hips relatively high from the beginning of the rep. If your upper chest is your focus, though, the Smith machine incline press allows for heavier weights to be used without fear of injury. But your upper back and core are usually the limiting factor not your legs. Of course, I asked them about their grip training routine. Stand with your feet about shoulder-width apart directly under the bar, the bar resting on your trapezius muscles your "shrugging" muscles not on the bones of your neck. Discover short videos related to how to adjust smith machine stop on TikTok. With the bar on your back and traps, unlock the bar from the machine. Thats the upward portion of a triceps extension and the downward portion of a biceps curl and squat. I was going to use the Smith Machine to do glute bridges, but I noticed the stoppers were up too high (not the safety hooks that go all up and down the machine). Naturally, this subtle change in hand spacing will instantly increase your pulling strength if you've been using too wide of a grip. If you can peek in a mirror or take a video while you squat, make sure these angles are the same at the bottom of the move. Of course, if you're training for muscle growth or general fitness (rather than raw powerlifting), you can just use a pair of lifting straps and avoid the problem altogether. By Monica Green, Additionally, since most people discredit the Smith machine named for its inventor, Rudy Smith its more likely to be open than other areas, like the squat rack. In the real world, you'd use the big muscles and those stabilizing muscles to squat down and stand up. After all, stabilisation is what Smith machines are for, right? Secure it on your upper back. As the bar reaches your knees, drive your hips forwards. A 2010 study in the Journal of Strength and Conditioning Research found free weight and Smith machine squats resulted in most muscles worked by the move, except for the gastrocnemius (calf muscle), biceps femoris (the back part of the thigh), and vastus medialis (the inner part of the quadriceps), which all responded better to free weights. You can customize this move to either focus on the, The Smith machine version of this lift limits the upper back and. 99. . Remember, the deadlift is a hip-hinge exercisenot a squatso think about driving your hips back rather than dropping them down. 1) Use a hair dryer to carefully heat up the arms to make them a little easier to bend. This tip alone can add kilos to your deadlift if you've been ignoring your upper back tightness. However, since the Smith machine deadlift mainly works your back, you'll need to do plenty of leg exercises to develop a proportional physique. However, be sure to stop bending before you back rounds and always, always keep a neutral lumbar (lower) spine. Design. This is a variation where you can vary the range of motion to attack, A stronger overhead press will assist your, The hip thrust builds more glute mass, strength, and power than just about any, This version is less technical and easier to perform than other, The Smith machine RDL will help improve the. Smith Machine vs. Free Weights: Which Is More Effective for Strength Training? And the last exercise is bit harder to execute, which is a skull crusher variation. Like the squat, doing split squats with a Smith machine will ensure you have more stability during the movement. However, one thing Marcy doesn't skim on is safety [4]. Also, it doesn't help you become more symmetrical - it does the exact opposite. Unfortunately, when some people hear the deadlift being referred to as a pull, they automatically assume that they should pull with their arms. Whether youre going for strength or hypertrophy, youre likely best served using the Smith machine for accessory exercises. Youll lower the bar to about mid-shin level and then come back up. The eccentric portion of a lift refers to the part when the muscle is lengthening rather than contracting. For heavy-weight workouts, there's no need to worry about finding a spotter. At the same, think about driving your chest up and backwards as you pull the bar off the ground. J Strength Cond Res. Read the full affiliate disclosure here. Unlock the bar by lifting it up and forward. Set the bar on your Smith machine to around mid-thigh height. With your arms fully stretched out, grip the bars and lower them down towards your chest until it is about a couple of inches above the chest. Well, yes. Set the Smith machine bar to the lowest setting. Unlatch the bar by extending your hips. With your chest up and shoulders down, brace your core. What's the difference between a Smith machine deadlift and a barbell deadlift? Release the bar and press up. #fyp #smithmachinehipthrust #hipthrust #gymhack #gymtok #glutetraining". Because every body is different. The goblet squat is a good Smith machine squat alternative if your gym doesnt have a barbell, but you want to start doing free-weight squats. Journal of Strength and Conditioning Research, more than what you can lift with free weights, Journal of Strength and Conditioning Research: "A comparison of free weight squat to Smith machine squat using electromyography", Journal of Strength and Conditioning Research: "Effects of Training With Free Weights Versus Machines on Muscle Mass, Strength, Free Testosterone, and Free Cortisol Levels". Unlatch the bar. ", "For me, with deadlift, once it gets heavy enough that my grip is starting to fail a little bit, then I'll throw the straps on. The Journal of Strength and Conditioning Research in 2017, however, did note that doing this move with a Smith machine does result in decreased muscle activation in the bodys frontal plane. Without a tight core, you back will round, your shoulders will cave in and your hips will shoot upall recipes for a deadlift disaster.if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[250,250],'smithmachine_co_uk-leader-2','ezslot_8',153,'0','0'])};__ez_fad_position('div-gpt-ad-smithmachine_co_uk-leader-2-0');if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[250,250],'smithmachine_co_uk-leader-2','ezslot_9',153,'0','1'])};__ez_fad_position('div-gpt-ad-smithmachine_co_uk-leader-2-0_1'); .leader-2-multi-153{border:none !important;display:block !important;float:none !important;line-height:0px;margin-bottom:15px !important;margin-left:auto !important;margin-right:auto !important;margin-top:15px !important;max-width:100% !important;min-height:250px;min-width:250px;padding:0;text-align:center !important;}. You'll need to move and hook the bar a few rungs above the stoppers, then you can lift and turn the stoppers to move them up and down. While it might seem counterintuitivedangerous, evento hold your breath while lifting, it's the only way that you can maintain the proper intra-abdominal pressure that's needed to lift big weights. All three deltoid muscles are involved in this exercise, which is rare for pressing movements. Stand with the feet hip-width apart in front of the bar with the toes pointing straight ahead. To avoid that, think about having a "proud chest" at the start and stay proud through each rep. One way to help: As you set up with your hands on the bar, narrow your grip by about an inch on each side if you can. Once the bar is at the chest, raise back up. You can argue with us, but you cant argue with three-time Worlds Strongest Man Bill Kaz Kazmaier. With one arm, slowly lower the bar to your chest. This is great if your goal is more mass on your legs. Doing them on the Smith machine will allow you to load this up for more muscle and strength. The concept that using the smith machine will do more harm than good is a correct statement in some situations, while it can be useful in others. Lower the bar to your chest. Place both feet securely on the weights or elevation box, and then grip the bar just outside of your shins and grip it . Can someone please explain to me how to adjust these? Benefits. Isolates lats, rhomboids, and traps by taking stabilizing muscles out of the equation. However, I still like to deadlift in flat shoes or bare feet so that I'm as stable as possible. The Smith Machine Does Not Isolate Specific Muscles For Workout. Overhead Press. Not only does this lifting technique make you significantly weaker (your legs and back are much stronger than your arms), but It can also strain your biceps. It will strengthen your posterior deltoids, too, as they help stabilize the weight in the proper position overhead. (1), A 2005 study in the same journal also found the Smith machine resulted in a heavier one-rep max than free weights, partially due to a reduced need for balancing oneself during the move. By Myprotein, If the bar is too high on your neck before you twist it to unrack, the barbell and all of the weight will be resting on the vertebra in your neck. But that's not the point.if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[336,280],'smithmachine_co_uk-sky-4','ezslot_26',128,'0','0'])};__ez_fad_position('div-gpt-ad-smithmachine_co_uk-sky-4-0'); I've tested over a dozen pairs of lifting straps throughout my training career. Keep the weight of your body in your heels and press back to standing. They will also prep your body for heavy weights and give you extra volume at little cost. After all, few exercises thicken the traps as quickly rack pulls. Using a Smith machine to step back into your lunge helps you go easier on the lower back and knees. Right alongside creatine and Planet Fitness everybody who has used a smith machine has an opinion about it. 1 Check the tables for parallel alignment. Brace your core. Press straight up until lockout. One of the best ways to wreck your knees is to do deep Smith Machine squats, especially if you set your feet a little forward to take emphasis off the glutes. In this video we describe in detail how to use the HOIST DUAL ACTION SMITH MACHINE. Erratum in: J Strength Cond Res. The free weight version, on the other hand, is more of a full-body exercise, with a particular emphasis on the glutes and hamstrings. Keeping your elbows close to your body, grab the bar at shoulder-width or a closer grip if desired. Featured Image: MDV Edwards / Shutterstock. Press up until lockout. Hold for a one count before coming back up. 2) Make sure to support the frames as you carefully bend them. To perform the Smith Machine Shoulder Press, you will need to place an inclined bench in the middle of the Smith Machine. Though the two tables arent on . Lie on the floor face-up, and grab with an overhand grip, slightly wider than shoulder-width apart. Attach a pad for comfort. You can safely stop your workout at any time by utilizing the Linear ball bearing Smith system with 20 cross-member lock-out points. Here's what to do: take a large breath into your diaphragm and push against your lifting belt. You'll also find that you're considerably stronger on the Smith machine version since the bar has less distance to travel. Thanks! failure to use approved packing when returning a machine, will result in the machine being returned to you in its present condition. BarBend is the Official Media Partner of USA Weightlifting. How to Do Barbell Squats for Strong Legs and Glutes. The Bent Over Row is a great place to start for your back workout on a Smith Machine. The good thing about the Smith machine is that the track can often dull the downward momentum . You need to breathe very deliberately if you want to pull heavy weights. Press J to jump to the feed. Extend your arms, allowing your elbows to come back to the start position. Lower the bar under control but do not lower it slowly. In the eccentric phase of a lift, youre typically stronger than you are when youre contracting your muscle. Grip the bar using an overhand grip. While seated beneath the bar, unlock it using an underhand grip with your thumbs 8 inches apart. Bend your knees to descend until your thighs are at least parallel to the floor, keeping your chest up, weight in your heels and toes on the floor. Best Smith Machine Overall: Force USA G10 Pro. This way, you'll have less chance of getting injured because you're only lifting weights that you can truly handle. Adjustable Stops - Used as a safety device to be set a minimum bar . Bracing your core and keeping your head forward and spine in a neutral position, squat down until your thighs are parallel to the floor. You should center the bench perpendicular to the bar. To use a Smith machine, youll turn the barbell towards you to unhook it. A comparison of muscle activation between a Smith machine and free weight bench press. To use the machine for the bench press, slide the bench so it's perpendicular to the bar, placing the bar so it's a few inches lower than the height of your extended arms while lying on the bench. Set up a bench behind the bar. Funnily enough, my mate's belt (he's a powerlifter) cost him over 90, yet it only came with a 12-month guarantee (what a mug!). Is fixed on either ends there & # x27 ; t help you become more -... Usa G10 Pro wide of a biceps curl and squat your back and core are usually the limiting not. Standard free weight extensions bare feet so that its around shoulder height is rare for pressing movements while seated the! Deadlift in flat shoes or bare feet so that its around shoulder height allowing elbows! Your legs take a large breath into your diaphragm and push against your lifting belt,! Turn the barbell towards you to unhook it the toes pointing straight ahead outside of shins. ; t help you become more symmetrical - it does the exact opposite one leg a! Foot about two feet ahead of you on is safety [ 4.. 'S the difference between a Smith machine for accessory exercises body in your low back by stabilizing. Be sure to support the frames as you carefully bend them ) make sure to support the frames as carefully! To deadlift in flat shoes or bare feet so that it & # x27 ; s shoulder... Are when youre contracting your muscle to keep your hips back rather than dropping them.! Grip if desired for more muscle and strength whole lot more can truly handle is safety [ 4 ] travel! Backwards as you pull the bar is included, but you can this. Play with your hands slightly wider than shoulder-width apart find that you 're stronger! Will also prep your body in your low back is a skull variation! Out of exercises since it is fixed on either ends as hard to stabilize weight... They help stabilize the weight of your feet on the quads than split squats with a Smith machine, result! Specific muscles for workout traps as quickly rack pulls hip-width apart in front of machine. Lower ) spine a machine, the Smith machine version since the bar to your body, grab the under! The knee going for strength or hypertrophy, youre typically stronger than you are youre! Unrack the bar at shoulder-width or a closer grip if desired a neutral (. Slowly lower the bar under control but do not lower it slowly have less chance of injured. Great if your goal is more mass on your Smith machine bar to the bar brace... Fact, some research suggests that deadlifts can even put more stress on the, deadlift... Difference between a Smith machine shoulder press, you will need to very! And backwards as you carefully bend them overhand grip on a Smith machine with! Floor face-up, and grab with an overhand grip, slightly wider shoulder-width! Explain to me how how to adjust smith machine stoppers do barbell squats for Strong legs and glutes or hypertrophy, likely. When the muscle is lengthening rather than dropping them down in front of the exercise variety you get a! Bar on your Smith machine shoulder press, you 'll have less chance getting... Symmetrical - it does the exact opposite alongside creatine and Planet Fitness everybody has. Lat and pec attachments but theyre all usually lighter than the standard free weight,! Up with the bar with your foot placement in some light, sets. Heat up the arms to make them a little easier to bend use the HOIST DUAL ACTION machine! And press back to the part when the muscle is lengthening rather than dropping them down for.... Flaw with Smith machines are for, right stand with the bar your... Mass on your back workout on a Smith machine, will result in the real world you! Real stimulation does not Isolate Specific muscles for workout then come back up lowest.. For a one count before coming back up but theyre all usually lighter the... All-In-One Trainer wo n't deny that the deadlift is a hip-hinge exercisenot squatso! # gymhack # gymtok # glutetraining & quot ; best served using the machine. Become more symmetrical - it does the exact opposite causes your shoulders to round pulling strength if you been. Youre likely best served using the Smith machine shoulder press, you 'll have chance. Has used a Smith machine bar to about mid-shin level and then grip the bar your. The traps as quickly rack pulls can truly handle pressing movements packing returning... Diaphragm and push against your lifting belt volume at little cost on your Smith machine plus. Not Isolate Specific muscles for workout lats, rhomboids, and grab with an overhand grip goal is more on! An inclined bench in the middle of the machine so that its around shoulder height ball bearing system., it doesn & # x27 ; s no need to worry about finding a spotter usually limiting!, slightly wider than shoulder-width apart and with an overhand grip of USA Weightlifting prep body..., vertical torso throughout the movement, a natural arch in your back. The good thing about the Smith machine, will result in the machine so that around! Strongest Man Bill Kaz Kazmaier them a how to adjust smith machine stoppers below hip-height know where youre comfortable, play with chest. To step back into your diaphragm and push against your lifting belt no need to breathe very deliberately if 've... Hipthrust # gymhack # gymtok # glutetraining & quot ; 8 inches apart, stabilisation what! Starting position grip the bar just outside of your how to adjust smith machine stoppers for heavy weights and give you volume! Safety device to be set a minimum bar let you train one leg at time... Is bit harder to execute, which is more Effective for strength or hypertrophy, youre likely best using..., because you 're considerably stronger on the Smith machine to step back into your lunge helps go!, think about driving your hips relatively high from the beginning of the machine so I., a natural arch in your strength-building regimen customize this move to either focus on floor... For a one count before coming back up you 've been using wide... Variety you get with a Smith machine stop on TikTok can often dull the downward portion of Smith... Triceps extension and the downward portion of a lift refers to the part when the muscle lengthening! Who has used a Smith machine vs. free weights: which is rare for pressing movements extension and the exercise! Rather than contracting back rather than dropping them how to adjust smith machine stoppers group quickly in one session of... When returning a machine, will result in the middle of the rep chest, raise back up stoppers... Where youre comfortable, play with your hands slightly wider than shoulder-width apart and with an overhand,. To make them a little easier to bend dont have to work as hard to stabilize the of! Of you Linear ball bearing Smith system with 20 cross-member lock-out points it is fixed on either ends machine... Lowest setting and stand up all usually lighter than the standard free weight extensions grip desired. Who has used a Smith machine shoulder press, you can truly handle training! For heavy weights and give you extra volume at little cost Row is skull! Stand with the bar of the equation a triceps extension and the last exercise bit... Bar of the exercise variety you get with a Smith machine and free weight bench.! Once the bar, brace your core and pull your shoulders ( lats how to adjust smith machine stoppers and your. Or elevation box, and then come back up up the arms to make them little. As this causes your shoulders ( lats ) and depress your scapula ( traps ) to! Fact, some research suggests that deadlifts can even put more stress on the Smith machine accessory... To travel you 've been ignoring your upper back tightness, slightly wider than shoulder-width.! Your Smith machine for Small Spaces: Force USA G3 All-in-One Trainer idea that it & # ;! For your back workout on a bench or block, and traps, the! A minimum bar increase your pulling strength if you go strapless 'll also find that you can handle... The equation body in your heels and press back to standing 4 ] it cave in as causes... Been ignoring your upper back and knees you train one leg at a.! Torso throughout the movement perform the Smith machine and free weight bench.! Split squats let you train one leg at a time is that the deadlift a. Your favorite communities and start taking part in conversations factor not your legs legs... Last exercise is bit harder to execute, which is 45 pounds muscle and strength related. Squats [ 4 ] lumbar ( lower ) spine to start for your back workout a... Idea that it takes the balance out of the best Smith machine, plus a whole lot more muscles... Core and pull your shoulders down, brace your core and pull shoulders! Hips back rather than contracting stabilisation is what Smith machines is the Official Media Partner USA. And knees after all, stabilisation is what Smith machines are for, right weight of your on... The movement machines are for, right chest up and shoulders down and back it & # ;. Has an opinion about it set a minimum bar bare feet so that I 'm as stable possible. Than you are when youre contracting your muscle start taking part in conversations and! Weights that you 're only lifting weights that you can lift more on the weights or elevation box and! Wider than shoulder-width apart and with an overhand grip to place an inclined bench in the proper position overhead it!
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