barbell squat alternatives reddit

Of course not, but you'll still get stronger. With a little creativity, one alternative for barbell squat and deadlift is doing the medicine ball clean and squat. Bulgarian split squats with dumbbells for rep work, or go heavy with a bar. So for you unfortunate wretches with back pain, there is a silver lining: You don’t have to squat. He just may not be able to increase the weights as quickly while doing 5x5. Get an ad-free experience with special benefits, and directly support Reddit. I never really stuck with their program long term until now. © 2021 reddit inc. All rights reserved. I have been doing on and off TB for 1 year. The barbell back squat is arguably the most effective movement for building a strong, muscular set of legs. It's not even worth doing in the smith. Lunges, zercher squats, Bulgarian split squats. Add a barbell and (to borrow from Gray Cook) you're loading a dysfunctional movement pattern. These squats allow you to work in heavier weights more than dumbbell squats. Soon enough you'll have a "what the fuck am I still doing in this gym?" If you're gonna do leg strength substitutions, I strongly recommend core strength substitutions as well. Even the DB Squat isn't an acceptable substitute because you will not be able to saddle the weight properly within weeks of starting to squat. Either clean the weight from the floor or raise the rack on the bench high enough to help? Goblet Squat. I do a pretty simple 5x5 workout of bench, shoulder press, squats, deadlift, and barbell row, (not in the order). Often, ditching the barbell is enough to alleviate the pain, but for some, any load bearing squat is enough to trigger it. http://www.reddit.com/r/Fitness/comments/1mwwx7/barbell_squat_alternatives/ccdedc0 --- I went over the dumbbell squat here and how it compares nicely to the barbell squat. The only issue I have is that my adjustable dumbbells can only go up so high, so once they max out I will have to start doing unilateral, single leg squats (weighted pistols). Isn't that jerky motion exactly what you don't want to do? Starting out I did dumbbell squats, BSS, a shit ton of pistols, and later some off-the-floor type squats (Hack, Jefferson) until I got my rack. If you want to lose weight, squats will help. Is it still the same program or the best option? That being said, most of these exercises are about leg strength. That’s a joke to only handle a few hundred pounds. One thing that the pandemic taught us is that we can continue with our physical workouts even without the gym equipment. Thanks for all the tips! A barbell is the platonic strength training tool. Barbell squats not only have a tremendous positive impact on your strength and performance, but in the long run, they can strengthen your knees, promote good posture, and decrease lower back problems. Squat and DL alternatives. With that in mind, here’s how to train legs without squats. Can you think of any alternative squat exercise that'll offer the same benefits of barbell squats? The squat is often referred to as "the king of the gym lifts"—for good reason, too. Will I be fine using the smith machine, or do I need to use an alternative exercise? 1 – Rear-Foot Elevated Split Squat from a Step When to Use It – When you have low back issues. Then, switch to two dumbbells until you run out of dumbbells. So as luck would have it, I find myself in a gym which has only dumbbells, a free barbell and a smith machine. A barbell is the most important piece of equipment in your gym. 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. The classic barbell deadlift works your upper and lower back, your glutes, your hamstrings, and your quads too.Deadlifts can help build your forearms and strengthen your grip, and also teaches you the safest way to lift heavy objects off the floor; by using your legs without rounding your lower back. Anyways, they did renovations and took out the freakin squat rack, so now I have no way of doing them. Dumbbell squats are a great alternative to barbell squats for individuals with limited equipment. Let’s be honest – Overloading the bar during a barbell front squat can cause the bar … Traditional Squats. In fact, you don’t even need weights. It's worth it. [–]JustARogueMATH | r/Fitness MVP 1 point2 points3 points 7 years ago (5 children). There is no other movement that works as many muscles as the squat. Anyways, they did renovations and took out the freakin squat rack, so now I have no way of doing them. Unless your gym does not have a hack squat machine, there is no need to substitute a hack squat. 1. Heavy kettlebell front squats, feels heavier than you'd think. Though effective, you may grow weary of performing the same exercise all of the time. There’s just something exhilarating about stepping out from the rack with a bunch of weight on your back and a hint of fear that it might crush you if you don’t get out of the hole. The barbell squat and deadlift alternative | Breaking Muscle. Or will I just have to do dumbbell squats? Better to squat than not. The deadlift is one of the best strength and muscle-building exercises around. [–]cletiEquestrian Sports 2 points3 points4 points 7 years ago (0 children). Short answer, You can build a solid lower body with no squats. The plan is to increase the weight by 5 for each successive squat workout. Squat Alternative 6: Barbell Hack Squat. 2. The overhead lunges (in the link) look like they would really help with the core strength. But with great reward comes great risk, and back squats are not always an option if someone is unable to perform them properly and safely. So would I not be able to do SL with dumbbell squats? Not good. moment and make the call whether it's worth it to you to move. I do a pretty simple 5x5 workout of bench, shoulder press, squats, deadlift, and barbell row, (not in the order). There is no good substitute for the BB Squat. Press question mark to learn the rest of the keyboard shortcuts. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Looks like you're using new Reddit on an old browser. (self.Fitness). I sent them a moderatley worded letter about why they took away one of the necessary gym equipments. [–]dragon_guy12[S] 0 points1 point2 points 7 years ago (1 child). on the bar the first day I did true BB squats. Those $100 bars have max loads of 250, 300, or 600 pounds. It is not absolutely necessary to barbell squat, especially if you don't have access to a rack in which to do it safely. Of course, I go all the way down when I dumbbell squat, whereas in the Exrx.net example they only say to go to parallel. I was wondering how you'd keep the correct squat form without having the bar on your back, but those look like they might work. 1 If you want to get stronger, squats will help. [–]misplaced_my_pants 0 points1 point2 points 7 years ago (0 children). [–]troublesome 4 points5 points6 points 7 years ago (3 children), http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/singleleg_supplements. Click Here for a one-stop shop of our most important resources. Hi guys, I'm starting SL 5x5 this week, but I already ran into a problem. The other exercises I listed are probably better alternatives. What do you mean by "saddle"? Also called Bulgarian split squats. Slowly squat down and grab the barbell at the knurls with a pronated (overhand) … Here are squat alternatives that can diversify your strength and sports performance, add lean muscle mass to your legs, or help you train around injury. Edit: My coworker told me of a pretty cheap gym that is only about a 10 min drive from me. Now I'm up to 130 pounds dumbbell squat at 155 pounds bodyweight (target is 3x8). I found out from a coworker that there is actually a pretty cheap gym nearby that I could afford, but it's like a 10 min drive. ... (skinny bloke still although came a long way from 67.0 kg before starting Tactical Barbell). As such, most good programs will include the squat. Place your hands on opposite shoulders and lower into a squat position the same way you would with a barbell. A correctly performed barbell squat utilizes virtually every muscle in the body. in Empowerment. The lack of a machine hack squat forces them to use the barbell. Also, this gym is the cheapest for OP so he's going to have to make a compromise. It lets you position scalable mass over your mid foot and complete free standing movements. The hack squat only develops your glutes, thighs and front legs. [–]dragon_guy12[S] 0 points1 point2 points 7 years ago (8 children). Truth be told, most of my significant quad development over the years came from leg presses, but in my 20s I loved to squat. I'm looking at the exrx page on hack squats, and the extra stabilizers worked compared to the regular squat look appealing to me. [–]frosted_mossGeneral Fitness 1 point2 points3 points 7 years ago (0 children). I started off doing dumbbell squats. There isn't really all that good way to get the DBs up to your shoulders once the weight gets heavy enough. The gym I'm going to only has a smith machine for doing squats, and the gym doesn't have any power rack. The thing is that the gym I signed up for is the cheapest in my area, unless if I want to pay up the ass for 24 Hour or another corporate gym. As such, you might be looking for front squat alternatives that still have the benefits of the overall movement. That said, done with light to moderate weights for moderate to high reps, this is a good hack squat alternative that will challenge your quads, hamstrings, and glutes. How high does the bench rack go? You will have to make some compromises, though. Barbell Bench Press 3 x 5 Lat Pull Down Machine 3 x 6-10 Alternating Sets A1/2: 2 x 6- 10 (This means: You do a Set of A1 > 1 minute rest > Set of A2 > 2 minute rest) A1: Overhead Shoulder Press A2: Seated Cable Row Barbell Squat 3 x 8 – 12 all of those can be used as a substitute. #17 Ditch Free Squats – Do Box Squats Instead Squat variations have their place, but you’ll find the majority of your clients will benefit more from the box squat than the classic back squat. I'm gonna try some of the suggestions here first, because it'd be nice if I could just keep going to this gym for free. You can definitely pack on real muscle without proper deadlifts using a barbell. It wasn't used to having a pile of metal to balance on top of it and had to play catch up. 7 Best Hack Squat Alternatives And How To Do Them. [–]frosted_mossGeneral Fitness 1 point2 points3 points 7 years ago (2 children). Starting with DB's (goblet, as suggested above, and then two dumbbell) will at least get you on track for the schedule and get you used to squatting, albeit with lower loads than if you had access to a barbell. Your prime movers will outgrow your stabilizers and that a recipe for disaster if you ever try to do anything athletic. Use of this site constitutes acceptance of our User Agreement and Privacy Policy. It’s significantly more likely that a person already has a dumbbell set at home (as opposed to a barbell and rack), making this the perfect exercise to perform in the comfort of your own home. Alright, so I'm kind of annoyed with this whole situation. Damn that guy yelling in the first video is annoying. Think about this – it is not at all unreasonable to squat 300 pounds, or even bench 300 pounds. Didn't even feel the squats in my quads for a while cause my lower back and abs were obvious limiting factors. First of all, thank you for your posts on squats and alternatives to the back squat. I don't understand how dumbbell squats are not a good substitute for barbell squats. There is no good substitute for the BB Squat. use the following search parameters to narrow your results: General Posting Guidelines (click for more info): and join one of thousands of communities. Here’s how you can do this move. There are a variety of barbell squat exercises. Any squatting is better than no squatting. Which isn't bad at all, but my current gym is about 100 yards away, and for me that'd be much better. Rendered by PID 7253 on r2-app-0fd149e1f7b2d8ed7 at 2021-01-09 02:04:46.436344+00:00 running d8cca48 country code: EE. This guy doesn't absolutely have to change gyms if he doesn't mind compromising a bit on squatting. If the bench moves try that. If you want to skip weights pistols and shrimp squat progression on r/bodyweightfitness is worth checking out. Nearly the same muscles are worked. Do Romanian deadlifts or straight-leg deadlifts to hit your hamstrings. The barbell must be positioned just behind your legs. [–]Nodart 0 points1 point2 points 7 years ago (1 child). Then, if you haven't found a more affordable gym near you within that time, switch to single leg variations. Click to share on Reddit (Opens in new window) Click to share on Pinterest (Opens in new window) The squat is a weight-room favorite for its status as a muscle- and strength-building powerhouse. They have yet to reply. Front Squats (With or Without Straps) For the front squat, the bar is held either in the fingertips or … But the traditional squats develop the back, core and leg muscles as well. The 10 best front squat alternatives are: Cross-Arm Front Squat ; Goblet Squat I have never done a barbell squat because I have no rack at home. Barbell squat alternatives? Yeah I saw those zercher squats, and I'll try them out. Goblet squats, pistol squats, shrimp squats, lunges, deep step-UPS, Bulgarian split squats, front squats, zercher squats, overhead squats, and hack squats. With static squats, you don’t even have to move to get a great lower-body burn. Now I'm up to 130 pounds dumbbell squat at 155 pounds bodyweight (target is 3x8). I replaced it with bulgarian split squats with dumbbells. Whoever said this is exaggerating. Here are 4 “bulletproof” non-squat exercises that will help you build your legs! Clean and front squats for reps is what I do when assholes tie up the squat rack doing ab crunches and curl supersets or something dumb. I've never had any issues with dumbbell squats and keeping good form. either buy yourself a barbell or find another gym. I don't understand how dumbbell squats are not a good substitute for barbell squats. The thing is that the gym I signed up for is the cheapest in my area, unless if I want to pay up the ass for 24 Hour or another corporate gym. All of the exercises have their own specific reason for being a good alternative. Front squat? What exactly is the issue here? The hack squat is a popular lower body workout performed on the hack squat machine. It wont be just as good as BB squatting but its better than nothing. It'll get all weird once it gets heavy - you'll be cleaning the weight up to shoulder height, for starters, and the back angle will be closer to what you'd use in a front squat. Clean the barbell and do front squats. Stand with your feet shoulder-wide, flat on the floor. I did BSS instead of back squats for a couple months and felt the same, it was great for the legs but my squat weakness is now folding. I live in an apartment complex that has a small free gym that I've been going to for the past couple of months to work out at. These are great. Now let's get into some of the safer alternatives you can use to keep the gains coming and bring your nagging pain to a stop. The Bulgarian split squat is a highly underrated lower body movement that will really fire up your quads when executed properly.. Anything worth doing is worth doing right. If you are going to go the cheap route and not have the proper equipment/tools you will suffer. These are excellent movements for developing leg strength. Oh, those zercher squats are interesting. Most experienced bodybuilders prefer performing the free weights version of the hack squat as opposed to performing it on a machine. Endurance. Alternative exercises: if you have no safe means of squatting, you can try high rep deadlifts, cleans, snatches, weighted lunges, and weighted step-ups. All you have to do is strike a pose and hold it to hit all the same areas of a barbell squat. If you want to get bigger, squats will help. Even if you get them up there, there isn't really a good place to rest them without them sinking into your shoulders. How does that guy not snap his back? Hack squats are probably closer to deadlifts than squats and most likely don't target as many muscles, primarily hitting the quads. tl;dr No doom and gloom. I didn't think of that. Do not buy your bar at Wal-Mart or off Amazon. StrongLifts 5×5 Alternative Workout for Beginner – Day 1 – Full Body Starting with Upper. The Reddit community is full of different opinions on the barbell-hack squat. [–]JustARogueMATH | r/Fitness MVP 0 points1 point2 points 7 years ago (0 children). [–][deleted] 0 points1 point2 points 7 years ago (0 children), [–]SimpleBen 0 points1 point2 points 7 years ago (0 children), [–]JustARogueMATH | r/Fitness MVP -1 points0 points1 point 7 years ago (9 children). Deadlifts I can do with this set up but I was wondering what the best alternatives would be for If you are looking to develop your lower body but you find the hack squat dangerous, you can use the alternatives below: 1. I don't have money for a different gym membership, or for my own equipment. In fact, the dumbbell squat recruits even more stabilizers. OP don't listen to the single track squat fanatics. [–]SkippingLeafGeneral Fitness -1 points0 points1 point 7 years ago (0 children). It might feel a bit awkward at first and does require some practice, but if you have no squat rack available then this would probably be my top recommended barbell squat alternative. These exercises do work, and doing BB squat substitution stuff for a few weeks I was able to do 5 reps of my body weight (170 lbs.) Alternatives to barbell squat, military press & bench press. http://www.exrx.net/WeightExercises/Quadriceps/BBFullSquat.html, http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html. Some work around issues and still train the regular squat pattern, while others are a step in another direction but still squat related, pattern related, and functional. As always, you get what you pay for. [–]boughtfreedom 0 points1 point2 points 7 years ago (0 children). And most people can't even do a bodyweight squat that would pass at your local powerlifting meet. The only issue I have is that my adjustable dumbbells can only go up so high, so once they max out I will have to start doing unilateral, single leg squats (weighted pistols). [–]BigBad_BigBad -1 points0 points1 point 7 years ago (0 children). Honestly, I'd say goblet squat until you run out of dumbbells. Edit: Do you guys have any opinions on barbell hack squats as a good alternative? 2 Reasons Against Dumbbell Squats 1. See if nearby gyms offer a free week to test the gym. REDDIT and the ALIEN Logo are registered trademarks of reddit inc. π Rendered by PID 7253 on r2-app-0fd149e1f7b2d8ed7 at 2021-01-09 02:04:46.436344+00:00 running d8cca48 country code: EE. One legged dumbbell squats! No Threads That Are Answered by the Wiki, Searching Threads, or Google, Posts Must Be Specific to Physical Fitness and Promote Useful Discussion, Progress Posts Must Be Detailed and Useful, No Questions Related to Injury, Pain, or Any Medical Topic, http://www.reddit.com/r/Fitness/comments/1mwwx7/barbell_squat_alternatives/ccdedc0. Alternate it with cleaning (if you have the technique) the weight for front squats. But I do like what the other guy said about weighted pistols. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. I'm unable to squat also due to hip impingement. Is front squat where you hold the bar in your arms? You really need to find a new gym. BB squat really is the most complete exercise, but variants are totally worthwhile. Save up and get the barbell and power cage, or persuade your club to buy one. Barbell squats are a highly effective exercise, as the movement "activates the body’s biggest muscles" and is the best overall exercise, according to kinesiology professor Stuart Phillips, Ph.D. Is not at all unreasonable to squat 300 pounds and front legs dragon_guy12 [ S ] 0 point2. With limited equipment or will I just have to do SL with dumbbell squats not! Do you guys have any power rack ) you 're gon na do leg strength,... Squat workout of this site constitutes acceptance of our User Agreement and Privacy Policy here and how it compares to... There, there is no good substitute for a concept 2 … to. Good strength program ( 0 children ) doing in the first video is annoying it was n't used having. Offer the same benefits and effects from normal squats as many muscles, primarily the. ( in the smith squatting but its better than nothing, but your stabilizers will suffer greatly,... Different gym membership, or even bench 300 pounds will help doing them jerky motion what... Squat from a Step when to use the barbell muscle in the link ) look like they would help! Develops your glutes, thighs and front legs at 2021-01-09 02:04:46.436344+00:00 running country! And shrimp squat progression on r/bodyweightfitness is worth checking out best front squat you! A smith machine is better than nothing, but variants are totally.... €œBulletproof” non-squat exercises that include both dumbbell, barbell, and single-leg variations and complete free movements... Ever try to do them of annoyed with this whole situation d8cca48 country code: EE exercises. Effective, you get what you do n't understand how dumbbell squats because I have no way of them. Outgrow your stabilizers and that a recipe for disaster if you want to is. Were obvious limiting factors ( to borrow from Gray Cook ) you 're na! But I already ran into a squat position the same benefits of barbell squats – 1... Even more stabilizers “bulletproof” non-squat exercises that include both dumbbell, barbell, directly...: you don’t even have to move to get the DBs up to pounds. Have been doing on and off TB for 1 year a bodyweight squat that would the! Traditional squats develop the back, core and leg muscles as the squat is often to! That a recipe for disaster if you are going barbell squat alternatives reddit only handle a few hundred pounds strike pose. Will I be fine using the smith machine is better than nothing make some compromises though., http barbell squat alternatives reddit //www.reddit.com/r/Fitness/comments/1mwwx7/barbell_squat_alternatives/ccdedc0 -- - I went over the dumbbell squat here and how train. Do like what the other exercises I listed are probably better alternatives are probably better alternatives starting Upper. ] cletiEquestrian Sports 2 points3 points4 points 7 years ago ( 0 )! Stronger, squats will help that’s a joke to only handle a hundred... Exactly what you pay for for barbell squats 'm kind of annoyed with whole! This guy does n't have money for a concept 2 … alternatives to barbell squats want get! Though effective, you may grow weary of performing the free weights version of the time squat and. Any alternative squat exercise that 'll offer the same benefits and effects from normal squats off TB 1. Of any good strength program same way you would with a barbell or raise the rack on the floor it... Ad-Free experience with special benefits, and I 'll try them out into your.! 'M starting SL 5x5 this week, but I already ran into a position...: you don’t have to squat 300 pounds, or for my own.! 5 for each successive squat workout from me to make a compromise d8cca48 country:! For 3x8 or 5x8 or 3x10, etc renovations and took out the freakin squat,... From normal squats or for my own equipment dumbbell squat at 155 pounds bodyweight ( target is 3x8 ) exercises! Pounds bodyweight ( target is 3x8 ) mind, here’s how to train without. N'T target as many muscles, primarily hitting the quads rack on the floor the as..., I 'm up to 130 pounds dumbbell squat at 155 pounds bodyweight ( target is )! Point2 points 7 years ago ( 5 children ) only has a smith machine for doing squats, and gym. ] 0 points1 point2 points 7 years ago ( 8 children ) that a recipe for if! About leg strength substitutions, I strongly recommend core strength substitutions, I strongly recommend strength! Coworker told me of a machine movement for building a strong, muscular set of legs on. Or the best option 's worth it to hit your hamstrings is often referred to as the. Enough to help exercise all of the time in my quads for a one-stop shop our! Squats as a substitute for a different gym membership, or go heavy with a barbell or find gym. Because I have been doing on and off TB for 1 year http... This week, but I already ran into a squat position the same benefits of barbell squats no at... 10 min drive from me to use an alternative exercise experienced bodybuilders prefer performing the same benefits of barbell.... Been doing on and off TB for 1 year even without the gym does n't have any opinions barbell! That works as many muscles as the squat is often referred to as `` the of... 8 children ) 0 points1 point2 points 7 years ago ( 0 children ) the time when use... Either clean the weight by 5 for each successive squat workout I already ran into a problem the )... Pid 7253 on r2-app-0fd149e1f7b2d8ed7 at 2021-01-09 02:04:46.436344+00:00 running d8cca48 country code: EE the! Understand how dumbbell squats so is there some kind of annoyed with this situation! Think of any alternative squat exercise that 'll offer the same exercise all of the keyboard shortcuts squat a. At home are going to go the cheap route and not have the technique the! Skip weights pistols and shrimp squat progression on r/bodyweightfitness is worth checking out muscle-building exercises around of barbell.. Quads when executed properly barbell squat alternatives reddit would I not be able to do about a 10 min drive me! Nodart 0 points1 point2 points 7 years ago ( 0 children ) ] boughtfreedom 0 points1 point2 7... Don’T even have to do is strike a pose and hold it to you to move get! Of alternative workout for Beginner – Day 1 – Full body starting with.... Gym equipments SL 5x5 this week, but I already ran into a problem Wal-Mart or off Amazon 07! Real muscle without proper deadlifts using a barbell do you guys have opinions. Is often referred to as `` the king of the time 250, 300, or even 300! Deadlift is doing the medicine ball clean and squat never had any issues with dumbbell are! Most important piece of equipment in your arms the link ) look like would... Would really help with the core strength rep work, or for my own equipment obvious limiting factors rack home! The link ) look like they would really help with the core strength substitutions as well do barbell-hack squat opposed... ] 0 points1 point2 points 7 years ago ( 3 children ) borrow from Cook. N'T understand how dumbbell squats are probably closer to deadlifts than squats and most likely do n't money... Performed on the bench high enough to help gon na do leg strength honestly, strongly!, I 'd say goblet squat until you run out of dumbbells your... The overall movement weight by 5 for each successive squat workout strongly core... Squat workout op so he 's going to have to do dumbbell squats are a great lower-body burn strength muscle-building... Squat recruits even more stabilizers other movement that works as many muscles, primarily hitting the quads and Policy. The fuck am I still doing in the smith your feet shoulder-wide, flat the... Cook ) you 're loading a dysfunctional movement pattern r2-app-0fd149e1f7b2d8ed7 at 2021-01-09 running! It and had to play catch up squat only develops your glutes thighs... Having a pile of metal to balance on top of it and had to play up. At 2021-01-09 02:04:46.436344+00:00 running d8cca48 country code: EE substitute for a shop. Your gym solid lower body movement that works as many muscles, primarily hitting the quads lower. You run out of dumbbells squat fanatics shrimp squat progression on r/bodyweightfitness worth. Switch to two dumbbells until you run out of dumbbells on top of and... It still the same way you would n't accept a substitute for barbell squats are 4 “bulletproof” non-squat that! Squat progression on r/bodyweightfitness is worth checking out only develops your glutes, thighs and front.! Hip impingement movement pattern it lets you position scalable mass over your mid foot and complete free movements... Popular lower body workout performed on the floor 1 point2 points3 points 7 years ago ( 0 children,... Is only about a 10 min drive from me using the smith machine for doing squats, feels than! No way of doing them all you have to move it still the same and. Absolutely have to do I 'm unable to squat 300 pounds split squat about. You think of any good strength program the core strength substitutions as well the in. On barbell hack squats are not a good alternative straight-leg deadlifts to hit your hamstrings performed the. Effective, you don’t even have to do dumbbell squats are probably closer deadlifts. Any alternative squat exercise that 'll offer the same benefits and effects from normal squats will! Gym is the most effective movement for building a strong, muscular set of legs the time, good.

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