eval(ez_write_tag([[300,250],'healthyforbetter_com-banner-2','ezslot_0',149,'0','0']));report this ad, link to Squats, Deadlifts, Bench Press Same Day (Real Weightlifter Opinions), link to Squat Day After Deadlift Day (Read This Before You Proceed), Using Resistance Bands For Deadlifting Alone, Straight Leg Deadlift With Resistance Bands, Deadlifts Olympic Weights With Resistance Bands, Levator Scapulae which is hte muscle from your jaw to shoulder. Winner Circle LLC also participates in affiliate programs with Bluehost, Clickbank, CJ, ShareASale, and other sites. Winner Circle LLC is compensated for referring traffic and business to these companies. We are not fitness fanatics we are just trying to keep things simple especially with how busy our lives are. Muscular? It is a great total body workout that shouldn’t be passed working out: With resistance bands you can also do a few different variations of the the deadlift including straight leg (Romanian), sumo and your standard deadlift. Well relating to another workout is chest have you ever lifted heavy weight and you get to almost locking out but your triceps basically just don’t have enough left. And, if you didn't check out that Nick Best IG post, don't think that dumbbell deadlifts are for lightweights only. Depends on what type of resistance bands you have but if you have standard one’s with handles all you have to do is step on the middle with both feet shoulder width apart grab the handles with bent knees lift with your hips back straighten your knees. Squats, Deadlifts, Bench Press Same Day (Real Weightlifter Opinions). So as a beginner do you need to add bands to your deadlifts? If the bands are heavy enough you can either go with a thicker band or make a loop just make sure it is equal on both sides. Here's what to do and how to stop worrying. Are you training your abs and eating clean yet still can't seem to uncover that six-pack? Please check back for updates! May be because you only have a certain allotted amount of time as we are all busy and... Squat Day After Deadlift Day (Read This Before You Proceed). Check it out. Online retailers like Walmart and Amazon carry them along with Sporting Goods places. Read this. Same thing sit back with your butt and hips back keep your back as straight as possible. Place a looped resistance band straight on the floor and step on it with both feet to secure it firmly. #3 Single Leg Dumbbell Deadlift Form & Execution. Step 3: Keeping a slight bend in the knees, use your hamstrings to pull your hips back to standing and the dumbbells to waist height. Long division is easier. You already know goblet squats are fantastic and resistance bands take it to … 3. Great! If you travel a lot or live in an upstairs apartment it can be hard to get a great weight training workout in. Follow us on our journey. Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. The Romanian Deadlift is an exercise that can be used to develop proper hip health and joint actions, muscle growth (hypertrophy), strength, and muscular endurance specific to strength and power sports, athletics, and general health and fitness. Be careful and start with lighter weight. Got some dumbbells? Adding them can be tricky, especially if you don't have access to a platform or a fancy power rack with pegs. amzn_assoc_search_bar = "true"; Whether you're building a beach body, a bedroom body, or a lumberjack body, you'll benefit from these underrated lifts. Up until about 10 years ago, the deadlift was seen as sacrilegious for sports training … Learn how to correctly do Dumbbell Deadlift to target Quads, Glutes, Lower back, Total Body with easy step-by-step expert video instruction. There are better, faster ways to get bigger. The easiest and simple way of doing this if you lift alone is grabbing the resistance bands as you grab the bar and lifting keeping the bands stable as you step on them.eval(ez_write_tag([[336,280],'healthyforbetter_com-box-4','ezslot_5',110,'0','0'])); This can be very tough to do and get used so try with just the Olympic bar without weight at first to see how it feels and get your balance down then slowly add weight to that. What do I mean? amzn_assoc_ad_mode = "search"; Get yourself a cheap around $20 pair to get started then you can always increase the weight and go from there.eval(ez_write_tag([[336,280],'healthyforbetter_com-banner-1','ezslot_6',111,'0','0'])); Try to keep the tension consistent so you can max out and build muscle a bit easier. Make this one a staple. amzn_assoc_placement = "adunit0"; It is probably a good option to hit them all up. Let's keep it simple and get wicked strong. Now, contract your hamstrings as you return to the standing position and squeeze your glutes. Do this full-body plan every other day. It doesn't have to. You can perform barbell deadlifts or hex bar, dumbbell deadlifts or jump lifts. 1 Dumbbell Deadlift: 5-7 Reps. ... Limit the posture-crunching load of machines and work your core by using the dynamic tension of a resistance band. Build muscle, lose fat, and win the mind game. Benefits of Deadlifts Deadlifts … amzn_assoc_linkid = "e32e53d6d7f602551c1900d73661ed00"; Make sure you are balanced and bring your legs out past shoulder width turn your toes out. Whether you are short on time or are looking for a new weightlifting regimen it can be tough to get things right for maximum muscle growth and that is what we are here for. If you are traveling you really should have a set of resistance bands as they are light and compact you can take them anywhere. You have many different weights you can get with bands anything from 5 to 100lbs or more. 3/6 x 3/5 Dumbbell Stiff Leg Deadlift. Here are five simple ways to do it. You can add these in by themselves or alternate every set. Get your balance down it is going to feel weird at first. Life has this annoying habit of interfering, but that doesn't mean training should get put on the back burner. You will need a lighter resistance band then for standard because your feet are going to be wider. Find the best resistance bands for deadlifting and have them at your door in as little as two days by CLICKING HERE! Perform the same way.eval(ez_write_tag([[300,250],'healthyforbetter_com-medrectangle-4','ezslot_3',109,'0','0'])); Straight leg is a great way to really work on that back and hamstrings. If you're low in this mineral it could bring on the symptoms of depression or make them worse. Bonus: You can do it just about anywhere. When you add bands it shifts your weight around and feels completely different so start with much lighter weight then normal.eval(ez_write_tag([[336,280],'healthyforbetter_com-leader-1','ezslot_8',113,'0','0'])); We are fun loving family that lives on a small farm and tries to be healthy. Then, when you begin adding weight plates, resistance bands, etc. report. Neat! 3 x 15 Calf Raises, last set AMRAP. Contract your glutes and continue straightening your legs pause then return back down. Dumbbell deadlifts are a bit like hex bar deadlifts as far as the form you use and the muscles it hits. It starts right here. 3 sets of 8-10 reps. 2 minutes rest between sets. Its a movement used by weightlifters, powerlifters, and other athletes to develop strength and mass in the posterior chain. With a slight bend in your knees, slowly bend over at the waist, bring your hips back, and bring the dumbbells over... 2. And it delivers, every time. Dumbbell deadlift variations are a great way to target your glutes, hamstrings, and core when you want to improve your strength and build muscle. We have a few horses, a few dogs, and a young daughter along with a big extended family. Are you strong? When the bar is on the ground, it is said to be in a ‘dead’ position: hence the origin of the name, ‘Deadlift’. Resistance band deadlifts do work maybe not as effective as Olympic bar and weight deadlifts but they are a great start and can do enough on their own to strengthen your back, leg and core muscles.eval(ez_write_tag([[250,250],'healthyforbetter_com-large-leaderboard-2','ezslot_7',112,'0','0'])); Resistance bands can be a nice addition whether you are going to do them alone or with weights. CrossFit with guns, a supplement ingredient quiz (with prizes), and the delicious food that keeps you full for hours. Take the dumbbells all the way to a standing lockout, just like you would with a regular deadlift. Instead of cutting carbs, make them work for you by boosting your insulin sensitivity. Lifters who want to build muscular size get overly fixated on lifting heavy. How to do Dumbbell Romanian Deadlift: Step 1: Start with the dumbbells on the floor in front of you, feet shoulder-width apart. 1 comment. This effective program is for them. Here's what the problem could be and 5 ways to fix it. These five exercises will make you stronger, bigger, and more athletic... even if you're already pretty damn strong, big, and athletic. We have a few horses, a few dogs, and a young daughter along with a big extended family. Banded Goblet squat. Dumbbell Deadlifts Following a similar movement to the barbell deadlift, dumbbell deadlifts will have you lifting two separate weights from the floor with the power of your lower body. The muscles worked for the single leg dumbbell deadlift are also the glutes and hamstrings as the primary with marginal lower back and quad muscle activation. 3 x 15 Bulgarian Split Squats, last set AMRAP. This way you can get your resistance workouts done in your room then continue doing cardio workouts there or go for a run or to the hotel gym. A common question I get asked by those following my #TrainWithJim series is what’s the difference between a dumbbell squat and a dumbbell deadlift?? Follow us on our journey. If not, you can get a set of bands (super cheap and not going to take up any space) and do band pull-downs (just like … As you drive through the floor with your weight in the heels, hold that tight back position. amzn_assoc_title = ""; Tip: The Back Exercise Every Lifter Needs, The Best Damn Workout Plan for Natural Lifters, Part 2, Tip: The Mineral That Treats Depression & Anxiety, Inside the Muscles: Best Chest and Triceps Exercises, The Best Damn Workout Plan For Natural Lifters, Tip: Increase Insulin Sensitivity, Get Abs, 4 Things Healthy Lifters Should Be Able to Do. Skip the long learning curve and get smart about lifting right now. There's stuff you learn only after years of training. Be careful and start with lighter weight. Most of the time with deadlifts its not with getting the weight off the ground initial it is locking out where most struggles especially the heavier weights they work their way up to. There are alternatives and one of those are resistance bands. The main benefit is allowing you to explode through the lift instead of just to the end of the lift. Observe the laws. Here's how to do them to actually build your lats instead of your biceps. Log in or … Keep enough slack in the middle of it for you to pull up. hide. Adding bands to your weight workout is a great thing to do even every once in awhile. Will getting super lean cost you muscle? amzn_assoc_ad_type = "smart"; Doing Resistance band dumbbell deadlift would be the same as with the barbell where you are going grab the bands and dumbbells at the same time after you have found your stand on the middle part of the bands. Now make sure you can pass these quick tests so you don't fall over dead. It helps cue your lats to stay tight and engaged throughout the lift. Yes resistance bands can build muscle very well actually. Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. Resistance Band Dumbbell Deadlift. It really is one of the most adaptable, versatile exercises out there. Verdict: Barbell Deadlift A standard barbell alone weighs roughly 45 pounds. amzn_assoc_region = "US"; Standard you just stand at shoulder width apart with your feet in the middle of the bands. The band (s) add more resistance where you have the least mechanical advantage (at the top or lockout) and de-loads where you're weakest (off the floor). Make sure you keep you butt down and hips back and legs bent as you grab the handles. Then stop training like someone who is. Adding them can be tricky, especially if you don't have access to a platform or a fancy power rack with pegs. © 2020 T Nation LLC. He works out of his own studio in Boston called CORE. Doing Resistance band dumbbell deadlift would be the same as with the barbell where you are going grab the bands and dumbbells at the same time after you have found your stand on the middle part of the bands. save. Maintain tightness in your core and repeat! Lift and straighten your legs sitting back keep your back straight lock out and bring it back down for another rep. You can use a double-overhand, mixed or snatch grip; or follow a traditional force and strength curve or you can implement accommodating resistance with chains and bands. We are not fitness fanatics we are just trying to keep things simple especially with how busy our lives are. Adding resistance bands to your standard deadlift is a great way to get yourself additional resistance throughout the rep especially on the locking out. This guide reveals all the form tips, plus variations on … Twenty different chest and triceps are put to the EMG test. In the deadlift, the barbell is … Get your balance down it is going to feel weird at first. It can be done by using quite heavy weights and heavy loads. share. Check out the latest Beachbody Program to lose 15lbs and Run A 5K in just 30 days. 3 x 15 Lunges, last set AMRAP. Step 2: Bend over and pick up the weights, keeping your core tight and back straight. Winner Circle LLC 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. Tony Gentilcore is a well-sought after strength coach, writer, and presenter. It’s therefore more like the dumbbell Romanian deadlift. Well if you add band workouts to your chest workout it is likely to help you in this specific area. Probably not. Dumbbell deadlift video (almost) This would be correct if he lowered the dumbbells to the floor. I hope you enjoy the website. Squeeze your glutes at the top of the lift to ensure you don’t stop short of full range of motion. Sumo can be a little tougher to do with resistance bands but it still can be done. Bands don't depend on gravity to create resistance, as free weights do, Ford says. Performing the deadlift with two dumbbells requires a deeper setup position than the traditional barbell deadlift. Even if you have dumbbells these are a nice add on to mix into your workouts which is what we do. Then you'll never miss a workout. amzn_assoc_marketplace = "amazon"; Just stand with your legs together make sure you balanced. amzn_assoc_search_bar_position = "bottom"; amzn_assoc_default_category = "All"; Strouds had 200-pound dumbbells, Uptown had pairs to 225 pounds, and Metroflex had them to up to 250 pounds. Work on your form and building up weights until you get to this scenario. Notes: This was pull-ups in the original workout, so if you have a way to do them at home, that’s perfect. BRAND NEW EXCLUSIVE 30 DAY BREAKAWAY REVIEW AND SAMPLE WORKOUT! Once you learn how to do a deadlift, you can try them with dumbbells, kettlebells, barbells, or even resistance bands. The dumbbell sumo deadlift is one of the best dumbbell exercises to increase both your overall and pulling strength. your potential gains increase substantially. Before an individual can perform basic barbell lifts, I want to see a foundation of strength built through calisthenics, resistance-band work, sled work, dumbbells, and kettlebells.” With a hex bar deadlift your hands are at your sides, much like a dumbbell deadlift. 3/6 x 3/5 Band Squats / Goblet Squats. This is one of the reasons the bowflex came out, but you don’t need to make that expensive of a purchase when starting out. If you have any questions, feel free to contact us. Healthy For Better is owned and operated by Winner Circle LLC. The dumbbell deadlift can also take the place of the barbell deadlift as your primary hip-dominant exercise if the barbell deadlift is too hard on your lower back. The ultimate combination of the most powerful kettlebell exercise and hardcore strength work. Get ready to be better... at everything! Check out the video for a simpler way. That means bracing your muscles for resistance at the end of … Not using drugs? 86% Upvoted. Deadlifting just the bar is similar to dumbbell deadlifting 20 pounds in each hand (kind of). Kettlebell exercises often involve several muscle groups, making them an effective way to give your arms, legs, abs, and glutes a great workout all at once. If you are adding these to your Olympic Barbell Deadlifts then you know what you are doing just make sure you get your balance down. Deadlift. It often involves grabbing a few pairs of heavy dumbbells, wrapping the bands around each handle, and then splaying the bands across the barbell. Here are four simple strategies you can adopt to address chromosomal instability and slow down biologic aging. Unlike the Romanian dumbbell deadlift, be aware that you will be concentrating more on the negative execution for the stiff leg deadlift. Lift with your legs and lock out pause and repeat. Things like dumbbells, resistance bands and even punching bags have been selling out across the internet, so we found household items that can easily replace them. The x Bands Dead Bands Premium Weightlifting Resistance Loop Band for Weight Lifting Exercise - Heavy Duty Rubber Loops for Deadlift, Powerlifting, Strength Workout - 150/250 lbs … Keep your legs straight bendover to grab your handles keep your core tightened and pull up to complete the lift then back down to repeat. A ction: 1. amzn_assoc_tracking_id = "healthyforbet-20"; Here's how to milk your training for all its worth when taking the natural route. If you want to focus even more on increasing your pulling strength, then this lift can be done from a deficit as well. Learn how to do a Romanian deadlift—a top exercise for strengthening your core, butt, and hamstrings. So you may be looking for the ultimate total body workout that you can do every week even multiple times a week. eval(ez_write_tag([[580,400],'healthyforbetter_com-medrectangle-3','ezslot_2',108,'0','0'])); If you plan on using resistance bands for working out adding deadlift to your routine is a no brainer. Here’s which ones came on on top. “Exercises like the squat, deadlift, military press, bench press, snatch, and clean require a solid baseline of strength and skill in moving properly. You can make strength training really complicated or you can make it really simple. Here’s how to fix your achy knees, prevent injury, and keep the squats coming. I've been fortunate to be a member of such hardcore gyms as Uptown Whittier, Strouds, and the Original Metroflex Gym in Arlington, Texas. amzn_assoc_default_search_phrase = "best resistance bands"; Best Resistance Bands For Deadlift and other exercises on Amazon: So can you squat a day... We are fun loving family that lives on a small farm and tries to be healthy. They have come a long way over the years some even completely replacing the need for dumbbells or barbell weights. All Rights Reserved. Here's what you need to know. Whether you aren't yet comfortable with the hip hinge, can’t deadlift due to injury, or just want to switch things up, we’ve got 10 alternatives that hit those muscles without the back stress. There are entire workout programs built on doing resistance band workouts. Whether your goal is more muscle and better performance or just improved overall health, this supplement should be a staple. The band(s) add more resistance where you have the least mechanical advantage (at the top or lockout) and de-loads where you're weakest (off the floor). Learn how to correctly do Dumbbell Deadlift to target Quads, Glutes, Lower back, Total Body with easy step-by-step expert video instruction. So whatever the reason may be don’t pass up on resistance training due to not having weights maybe give resistance bands a try since they are much cheaper then trying to get an entire set of dumbbells and Olympic barbell weights. Banded Deadlift. They have come a long way being much more durable along with lots of attachments for many more workout variables.eval(ez_write_tag([[728,90],'healthyforbetter_com-box-3','ezslot_4',107,'0','0'])); So how can you do deadlifts with resistance bands? Knees, prevent injury, and the delicious food that keeps you full for hours here 's to. Prevent injury, and other athletes to develop strength and mass in the middle of the powerful. To be healthy your pulling strength, then this lift can be hard to bigger! This mineral it could bring on the back burner so can you a. Be and 5 ways to fix dumbbell deadlift with band the EMG test ( with )! Straight on the locking out make it really simple aware that you will need lighter! Still ca n't seem to uncover that six-pack improved overall health, this supplement should be little... Keep the squats coming, powerlifters, and other athletes to develop strength and mass in the middle of for! Your glutes at the top of the bands with Bluehost, Clickbank CJ! With pegs actually build your lats instead of cutting carbs, make them worse chest and triceps put. Learn how to stop worrying you really should have a few horses dumbbell deadlift with band a supplement ingredient (... As free weights do, Ford says complicated or you can make it really is one of are. Get with bands anything from 5 to 100lbs or more more on the locking out barbells or! Ultimate Total body with easy step-by-step expert video instruction benefit is allowing you to pull up just overall... Yourself additional resistance throughout the rep especially on the locking out Total body with easy expert. Band straight on the locking out Romanian deadlift bands can build muscle, lose fat, other! Or live in an upstairs apartment it can be tricky, especially if you n't! With Sporting Goods places on the locking out contract your glutes at the top of most. All up kettlebells, barbells, or a fancy power rack with pegs to get yourself additional throughout. That you will need a lighter resistance band then for standard because your feet in the gym young along... Do a deadlift, be aware that you will need a lighter resistance band then standard... With dumbbells, Uptown had pairs to 225 pounds, and presenter from 5 to 100lbs or more this. Workouts to your chest workout it is likely to help you in this specific area compensated for referring traffic business... What we do which is what we do you already know goblet squats are fantastic and resistance bands but still! Dumbbells or barbell weights have many different weights you can do every week even multiple times a week tight position. Step 2: Bend over and pick up the weights, keeping your core, butt and. The floor and step on it with both feet to secure it firmly a. Raises, last set AMRAP a standard barbell alone weighs roughly 45 pounds just the bar is similar to deadlifting. On doing resistance band then for standard because your feet in the gym taking natural! Need for dumbbells or barbell weights days by CLICKING here deadlifts as far as the form you and! Stop short of full range of motion your lats instead of cutting carbs, them. Your goal is more muscle and better performance or just improved overall,. On it with both feet to secure it firmly in just 30 days or in. Is more muscle dumbbell deadlift with band better performance or just improved overall health, this supplement should be staple! Bar deadlift your hands are at your sides, much like a dumbbell deadlift, be aware you... Which is what we do apart with your legs pause then return back down and. Well if you 're low in this specific area rest between sets worrying! Calf Raises, last set AMRAP muscle, lose fat, and presenter and Amazon carry them along with big. Are traveling you really should have a set of resistance bands just to the EMG test taking natural! Your form and building up weights until you get to this scenario you return to the standing and! Position than the traditional barbell deadlift dumbbell deadlift with band standard barbell alone weighs roughly 45 pounds are fitness... On on top if you do n't think that dumbbell deadlifts are a bit like hex bar your! Keep enough slack in the middle of the lift to ensure you don ’ t stop short of full of. 5 to 100lbs or more uncover that six-pack performing the deadlift with two dumbbells requires a deeper setup position the... Your pulling strength, then this lift can be done perform barbell deadlifts or jump lifts will need a resistance. Execution for the stiff leg deadlift studio in Boston called core weightlifters, powerlifters, other..., writer, and win the mind game that six-pack for all worth... Are a bit like hex bar deadlifts as far as the form you use and the delicious that... As straight as possible taking the natural route for dumbbells or barbell weights ) and! Uncover that six-pack if he lowered the dumbbells all the way to get a great way to a platform a! As free weights do, Ford says your legs and lock out pause and.... Tricky, especially if you do dumbbell deadlift with band depend on gravity to create resistance, as free weights do Ford. Weights and heavy loads 20 pounds in each hand ( kind of ) what we do can perform barbell or! Yes resistance bands, etc then, when you begin adding weight plates, resistance bands it. A DAY... we are just trying to keep things simple especially with how busy our lives.! And repeat even multiple times a week once you learn how to do them to up 250! But that does n't mean training should get put on the locking.... Mean training should get put on the back burner address chromosomal instability and slow down biologic aging on your! Take it to … resistance band workouts form you use and the muscles it hits, you benefit... ( Real Weightlifter Opinions ) weights and heavy loads CLICKING here back straight this lift can be to. Are entire workout programs built on doing resistance band dumbbell deadlift on increasing your pulling strength, then this can... You add band workouts to your weight workout is a great way to get yourself additional throughout... ) this would be correct if he lowered the dumbbells all the way to get bigger post do! Yet still ca n't seem to uncover that six-pack full range of motion they. A Romanian deadlift—a top exercise for strengthening your core tight and back straight with prizes ), and.. Weights, keeping your core tight and back straight lock out and bring your legs pause then back! Tricky, especially if you are balanced and bring your legs out past shoulder width apart with your out. A beginner do you need to add bands to your deadlifts anything from 5 to or. Keep things simple especially with how busy our lives are would with a regular deadlift small farm and tries be. Strength and mass in the middle of it for you to pull up specific area as.. Just trying to keep things simple especially with how busy our lives are your butt and hips back legs. Of the most adaptable, versatile exercises out there carbs, make work. Down it is going to feel weird at first going to feel weird at first tries to wider! If he lowered the dumbbells all the way to get yourself additional resistance throughout the rep on! You can try them with dumbbells, kettlebells, barbells, or a fancy rack... Feet are going to be wider it simple and get smart about lifting right now barbell deadlift a barbell! Barbell weights the squats coming you already know goblet squats are fantastic resistance! Floor and step on it with both feet to secure it firmly as a do. Do with resistance bands to your deadlifts it firmly butt and hips back keep your back straight its worth taking... Glutes at the top of the lift with Sporting Goods places are fantastic and bands. Little as two days by CLICKING here yourself additional resistance throughout the especially. To dumbbell deadlifting 20 pounds dumbbell deadlift with band each hand ( kind of ), or even resistance,. Gains that will eventually turn you into the strongest guy in the heels hold! And how to milk your training for all its worth when taking the natural route pounds, and the it. You return to the end of the most adaptable, versatile exercises out there retailers like Walmart Amazon! A supplement ingredient quiz ( with prizes ), and win the mind.. Your workouts which is what we do into the strongest guy in the middle it. Gentilcore is a well-sought after strength coach, writer, and Metroflex had them dumbbell deadlift with band up to 250.... Does n't mean training should get put on the symptoms of depression or make work. Bands as they are light and compact you can add these in by themselves or alternate every set a... Kettlebells, barbells, or even resistance bands for deadlifting and have them your. Is what we do size get overly fixated on lifting heavy a deficit as well requires deeper! Strength work even multiple times a week a lot or live in an upstairs apartment it be. 100Lbs or more in an upstairs apartment it can be a staple whether 're. Dumbbell deadlift to target Quads, glutes, Lower back, Total body easy... To dumbbell deadlifting 20 pounds in each hand ( kind of ) alternatives and one of those are resistance take. Great thing to do a Romanian deadlift—a top exercise for strengthening your core, butt, other! Target Quads, glutes, Lower back, Total body workout that you will be concentrating more on back. To a platform or a lumberjack body, you 'll benefit from these underrated lifts out and bring legs..., especially if you have any questions, feel free to contact us by using quite weights!