Sometimes people push their hips too far forward and their upper back leans backwards. If you do full body workouts, you can simply throw 2 or 3 out of the 9 squat variations into your full body workout. Grab the band with one hand and move away from the anchor point until there is tension in the band. WorkoutLabs Fact checked by Kirsten Yovino, CPT Brookbush Institute. With that, your glutes, adductor (inner thigh) and hamstrings must work to extend the hips. Both partners bend elbows 90 degrees and hug elbow and biceps to their sides. Your calves are the muscles of your lower extremity. On top of that, it has other benefits mentioned below that the conventional lift cannot match. He is an ISSA Certified Personal Trainer and also holds certifications in Nutrition, Youth Sports, Injury Stay Free, and CPR. Include your email address to get a message when this question is answered. Leg Press. Squat as low as you can, stay at the bottom of the movement . Landis also competes in bodybuilding competitions. TRX. If you go deeper in your range of motion, certain muscles will work more. Infinity Series Squat Stands. Landis Owens is a Personal Trainer and the Owner of Almighty Personal Training Studio in Tempe, Arizona. Here are two ex-amples of 900+ squatters. If youre a regular at the gym and have a good level of fitness, a 1.25 (25-80 lbs) or 1.75 (50-125 lbs) resistance band is a good starting point. A good example is with back squats, your glutes, quads and hamstrings will be doing most of the work, but when you change the load to the front (front squats), your quads take on a greater role. When you've completed 12-15 reps (repetitions) two or three times (sets), move on to a different exercise pattern. Continue to keep your abdomen tight. And, if you do your squats mindfully, maintaining maximal full body tension with each and every rep, they will certainly be effective for your fitness goals. There are two ways to do this. I suppose you could fasten some pipe or other attachment to a platform, but this is how I have done mine: Note that I have a black line. They run all the way down your spine into the glutes. FREE delivery Thu, Dec 22 on $25 of items shipped by Amazon. Two Squat Wedges Large Size with Included Resistance Band - Use as Slant Board for Calf Stretching, Squat Wedge Block, & Slant Board for Squats. For that week, you do lower intensity, lighter weight workouts. If you want to learn how to squat (which includes all the different variations), start with bodyweight, then use bands. Plus, you can do them literally anywhere. In other words, it is a lateral movement. The second benefit is that with your elbows up, it promotes a straight back and good posture when performing your squat. Next, make sure your feet are slightly wider than hips and your feet are turned out 5 - 10 degrees. Loop a resistance band under your mid feet and hold the other ends in your hands at shoulder width. So, with banded barbell squats, the lifter can eliminate the strength curve (the bands add an effective amount of resistance towards the top of the movement but they don't add much at the bottom), which is great power development. Since you are reading this, youve either got yourself a set of bands or you are thinking about getting some resistance bands and you are wondering if resistance band squats are effective. Find competitively priced resistance bands for sale at unbeatable prices. If you did the lift with the amount of weight that you could do at the top, you wouldnt be able to come out of the lower position. Add a resistance band to the equation and you'll get an even more intense lower body workout. In this exercise, by resisting the pull of the resistance band, you will build the musculature in your upper back. Banded pulls are great for developing that lockout strength for the deadlift. . Now you have the band tension and the weigth. By doing squats and the many variations, you can benefit in the following ways: Now you have everything you need to perform squats wherever you are. Ask any experienced fitness enthusiast what their favorite exercises are and we guarantee squats will be top of the list. The elastic stretching portion of the band should be just barely touching the floor. If you want to test your unilateral (aka one-sided) strength, a split squat is an excellent way to ensure you don't have any muscle imbalances."What makes this a great exercise is that it not only focuses on strengthening your lower body and hip mobility, but it also puts your body in a position to work on balance and proprioception [aka awareness of the position and movement . Best Squat Rack With Cables: Force USA X20 Pro Rack. What is the Decline Bench Press & How Do You Do It? Extend your legs out in front of you. This article has been viewed 55,610 times. Its really a powerhouse leg movement that doesnt require very heavy resistance. Consider the resistance band squats if you're wondering how to do a leg press at home. As you lock the weight out, you will need to exert greater force than you normally would, making your training even . . Make sure it's latched securely on a heavy, immobile piece of gym equipment such as a squat rack. Youll notice that youve created a rectangular frame with the resistance band. In each hand, take one of the handles of the resistance band. Because of that, it will allow you to go deeper (even deeper than a front squat). Split squats place emphasis on your glutes and quads, as well as your core (particularly your obliges) as you must resist lateral movement (leaning to the side). Order onli. Hold a pair of dumbbells and stand with your feet at hip width distance apart. What it is: Stretch, strengthen and sculpt the FITT Curve way. During deload week, use a lighter resistance band (thinner .5-1.5 inch 41 loop bands) rather than one of the the heavier ones. Without a slow and controlled descent, your joints will wobble and it just wont feel right. It includes a variety of exercises, including squats, lunges, and push-ups, that are designed to target your entire body. Chest Press. Workout Bands Leg Bands for Working Out. Banded Front Squat. Interestingly, research shows that the eccentric phase of a lift is more superior for building muscle and strength than the concentric phase. Step onto the v-squat platform; . Slower squats mean more time under tension so take your time. Regardless of how you go about, the important thing is that you do squats! The great thing about squat is, they work a ton of muscles at the same time, and with resistance bands, this fact is no different. 0 seconds of 5 secondsVolume 90%. Overhead squats are a great way improve resilience throughout your entire kinetic chain (feet to shoulders). Squat Stands Conditioning Aerobic / Cardio Balance Recovery Sleds Stretching Cross Training Core Exercise Balls Gymnastics Jump . There are 14 references cited in this article, which can be found at the bottom of the page. The squat is a powerful movement that activates so many joints and muscles at once. Brace your core and keep your chest up. Make sure you keep your chest up and shoulder blades pulled back. Sit your hips back and put your weight on your heels. For those who do bodyweight workouts at home, bands are a great way to increase the difficulty of yourleg workouts. Note: Barbell squats with bands are certainly a different beast. Shop products from small business brands sold in Amazons store. With over 15 years of experience in the health and fitness industry, Landis specializes in weight loss, nutrition, and core and strength training. A very important variable of working out is changing the placement of the load. Split Squat . You dont have to worry about holding onto a bar, the band just sits on your back. Steps: Stand with your feet shoulder-width apart. If they are unbalanced, step off the band try to balance the resistance band again. Lower yourself into the . Front squats are like the brother of the back squat. With bands, you can be explosive on the concentric phase (upward motion). As you get more familiar with the resistance band, you'll learn to more intuitively find the band's center. When doing squats, we recommend beginner to just go to parallel. Theres no need to look up or let your head drop. How to Build a DIY Resistance Band Bar / DIY X3 Bar: Use a wrench to screw on the 3/4-1/2 reducer to both ends of the pipe. Keep your feet shoulder width apart and bend your knees slightly. Keep the chest out without hyperextending the back. Now, we are not here to say that you shouldnt do barbell squats, as we are all for heavy lifting and barbell exercises. The action of squeezing your glutes also helps drive your hips forward and return them back to a neutral position stacked underneath your core. Before you drop down, remember to keep your head level. To use bands for squatting, if you squat 650 or less, use green bands. For extra support, set up a bench behind you as perform your reps. Check the bands. If you do strength training, you should take a week off from lifting every few months. References. A lot of trainers use it as a way to reinforce proper squatting technique and screen for mobility issues. If you haven't yet incorporated a resistance band into your bodyweight workouts, you can use this guide to find a few great warm-up exercises, the proper method for executing resistance band squats, and 5 variations to change up your routine. "My favorite type of resistance band is a loop band for exercises like squats, glute bridges, and deadlifts," Gabby Drucker, personal trainer and owner of Drucker Fitness in Philadelphia, Pennsylvania, says. As you sit into your squat, fight the resistance of the band so you can move slowly. Position yourself on all fours on a gym mat, with your thighs and arms vertical and your shins parallel to the floor. What is the Khloe Kardashian Workout & Diet? Isometric holds are great for building strength. Your DIY: Exercise strap. See On Amazon. You could even go to 3 if youre feeling extra adventurous but Id personally limit it to 2. There are no rules for when or how to add resistance band squats to your workout routine. I bought the elastic and did not know how to use it.". Squat with Bands. DIY. This will allow you to get the best contraction for your glutes and hamstrings. The hamstrings are one of the most important muscles for activities like sprinting as they are the key component for speed. Last Updated: July 23, 2021 Potential injuries to your knees may be incurred if this exercise is performed incorrectly. With free weights and bodyweight exercises, since the resistance is gravity, the resistance remains the same. Pull the band up across your back and around the shoulders so it creates a . STEP 1: Start by stepping on to the band, squatting down and then bringing the band up on to the front parts of your shoulders just in front of the lowest part of your neck. The 9 squat variations we showed you is just a very, very small sample. . Bronze Bushing Bar: The barbell bearings fit between the bar and the sleeve to reduce the friction between the outer and inner sleeves, making . Where the load is placed in relation to your body makes a big difference to how stress is placed on your body. I squat very wide and have the last dumbbell off the platform. 3) Press back up through heels, squeezing glutes. Find competitively priced resistance bands for sale at unbeatable prices. By ignore, we mean theyuse a quick-tempoed drop. There are many ways to go about creating workouts and programming resistance band squats into your workout (even if you use free weights at the gym). Once the band has an adequate amount of tension, you can explode up. The erector spinae muscles straddle the spine. You really have to move slower on the descent because the band is trying to force itself back to its normal length. Four pair of dumbbells anchors the bands to the ground. For example, after you finish a set of barbell squats, you can immediately do a set of resistance band squats to really exhaust and overload your legs and glutes. Throughout it all, your core and calves are stabilizing the movement. Place your resistance band behind your back, just under your shoulder blades. Each band (or set of bands) was rated on a scale from . The benefits to having your elbows up are two fold. Step-by-Step 8'x8 Deadlift Platform Materials As this is a lateral movement, yourside glutes (gluteus medius and gluteus minimus) will be firing off more than regular squats. You can use them for warm up (mobility and blood flow), workout and cool down (static stretching). So that covers Squats with Resistance Bands. ), a band wrap, and a 30-day all-access membership to Gorilla Bow's virtual training platform. Landis received a football scholarship to Mesa Community College where he studied Engineering and Sports and Exercise. Theres also the fact that eccentric movements and training (in this case going down into the squat) promotes greater muscle hypertrophy (muscle growth). While your upper back is not a primary muscle worked during squats, it does play a key role in helping keep your scapular retracted, allowing you to maintain rigidness in your back. Always stand with your feet shoulder-width apart. The zercher squat is a great variation of the squat that uses the training variable of changing the placement of the load (placing it lower and close to the front of your body. Stand facing away from a bench, grab it with both hands at shoulder-width. This machine is great for those who want to get started on leg workouts-particularly squats. This will help you to prevent rounding your back, which is a common mistake that overstressed the spine. Thanks to all authors for creating a page that has been read 55,610 times. You should feel this in the . Keep your eyes out in front throughout the entire range of the squat. CHECK PRICE. With front squats, you will be keeping your back upright more so it requires even more core stability and it also places more emphasis on the quads, while taking some stress away from the hamstrings. With free weights, you wont have this same effective as you can sit into the squatfaster without losing much stability. It should be flat all the way around. Compared an Olympic bar, the elitefts Power Bar's knurling comes in more to accommodate a narrow grip, as well as center knurling for a more secure bar placement in squats, good mornings, or lunges. Billy did 909 and Dave did a perfect 925. Reps: 10. A resistance band is a lightweight piece of exercise equipment perfect for home or gym exercise routines. The basic setup for the leg press is to attach two bands together and run them under the seat of the press, and then attach one to each side of the sled. Keep your foot planted to the ground firmly. STEP 4: When youre ready to come back up, focus on driving the power through your heels, squeezing your glutes and driving your hips forward. If you do full body workouts, you can simply throw 2 or 3 out of the 9 squat variations into your full body workout. Follow the Pin link for full instructions for how to perform this exercise correctly and visit WorkoutLabs.com for more exercises, workouts, training plans and more simple fitness resources! 2. Place the band above your knees. The split squat is a great unilateral exercise that offers strength, hypertrophy, stability, and improved coordination. Contrary to popular belief, you dont need heavy weights and a gym to get some leg gains. By changing either of the two, the stress on your muscles changes. Both have their advantages and are effective in their own way. As this is a unilateral exercise, it is great for fixing asymmetries and muscular imbalances. They are great for building explosive strength in your squats. Once you reach parallel (or your bottom most position), drive up from your heels and when the band has an adequate amount of tension, explode up to the top. In fact, in the split squat vs. lunge debate, the split squat is better forinjury resilience compared to the lunge, thanks to the improved joint and core stability. Keeping your wrists shoulder-width apart, pull your elbows back toward your ribs. Resistance bands will allow you to focus on multiple muscle groups including your abdomen (even though we focused here on the booty), legs, back and glutes. It uses a special system that allows you . Squat Stands. Shorten the bands through one of the platform's 10 anchor points, and you can max out at 80 pounds of resistance, but with bands too short to use for squats and most other . If you decide to hit both the anterior and posterior, then you can refer back to the lower body workout above. They are light and take up very little space so you can pack them in pretty much any luggage or throw them in your care. Overall, overhead squats are going to train your body to work as a single unit. The gluteus muscles are comprised of three muscles: The gluteal muscles act as the primary muscle for hip extension. Best Resistance Bands for Beginners: TRX Strength Bands. Moreover, bands are easiest at the bottom of the squat because they have less resistance, and the bottom of the squat is the most difficult part. Related: Best Resistance Bandson the Market. The band should be stretched up and behind your arms. Your big toe is actually quite important for flute activation. "Great information for me. ", Sign up to get the latest on sales, new releases and more, 2023 SET FOR SET. We purchased 20 resistance bands and tested them in The Verywell Testing Lab. Explosive concentric contractions helps you build power in your movements and it burns more calories. If you are recovery from an injury, resistance band squats are a safe way to build strength back. 00:05. Extend the arm holding the band, using triceps to push the band away from your partner, keeping elbow hugged into side . Best Squat Rack for . Take a resistance band and stand on it with the balls of your feet, about shoulder-width apart. If youre used to squatting with 2, 3 or 4 plates and beyond, no band is going to be able to replace that kind of weight. Overall, when looking at the primary differences between X3 and Undersun, the only pro we could find for the latter was the price. [2] Place the arches of both feet firmly in the center of the band and stand up straight with your feet hip width apart. He is an ISSA Certified Personal Trainer and also holds certifications in Nutrition, Youth Sports, Injury Stay Free, and CPR. 4. 4. Affiliate Disclosure: Some of the links in this video description are affiliate links, meaning, at no additional cost to you, Exercising Health may earn a commission if you make a purchase and/or opt-in through these links. If someone were standing in front of you, they'd see the resistance band stretched taut in an elongated U shape. Price and other details may vary based on product size and color. 2. Unauthorized use violators will be prosecuted. 2. If you are concerned about your back or it is more severe than just being sore i.e., you have trouble walking, see a licensed practitioner. Vertical GRFs were obtained during a single testing session for all 3 squat conditions. You can even combine bands. It's an awesome leg press at-home alternative, as it effectively targets the quads and glutes. Loop your resistance band around both legs, just above knee level. Keep your abs and core tight and upright. They are made up of two muscles: The gastrocnemius is the larger calf muscle that forms the bulk of the lower leg, while the soles is small and flat, lying underneath the gastrocnemius muscle. These natural rubber latex bands can be purchased both individually, and in sets of four or six bands. Stiff-legged Deadlift x 3 sets of 10. For a band with handles, hold one handle in each hand in front of your shoulders and perform a squat as described above. Amazon. This 10-minute workout from Power Plate is a great way to get started with vibration platforms. You can also use a slow tempo on the concentric phase. Your knees should be resisting against the band. 7 Best Band Exercises For Legs: Below are seven resistance band leg exercises to attack the quadriceps, glutes, and hamstrings in situations where you do not have access to weights or are looking to progress your bodyweight only training sessions. This makes perfect sense considering by holding the band in front of your body, you are zoning in on your anterior chain. This is where bands come in, they are light yet very effective. When you try a resistance band squat, you will see exactly what we mean. STEP 1 : Start by stepping on to the band, squatting down and then bringing the band up on to the front parts of your shoulders just in front of the lowest part of your neck. 3. This is large enough to practice Olympic Weightlifting, Powerlifting, and add a squat rack to the end. As you gain confidence and strength in your resistance band squatting technique, increase the number of reps and sets you do with each workout session. STEP 2: Bring your elbows up while maintaining a hold on the bands. It was designed for its ease of use, while still providing a quality workout. Its arguably the best lower body compound exercise there is. Shift your body slightly forward from the high plank position to increase resistance resistance on the chest. Your ideal rep range should replicate how your legs typically feel after a heavy set of 6-10 reps with a barbell. Depending on the type of squat you are doing, certain muscles that we just listed are being targeted more or less. This makes your muscles work harder for a longer period of time. Body Part Shoulders. Squat to a seat about knee-height, pause for a few seconds, then rise back up to your starting position. Reach your arms forward, keeping arms shoulder-width apart and pressing outward into the band. INNSTAR Portable Gym 3.0. Make sure you have an equal length of each band on each side. Comments will be approved before showing up. This exercise involves uses dumbbells, a squat rack or kettlebells as an anchor point. and supporting long platform on outstretched legs on which 12 men sit. Control it on the way down, pause at the bottom and then come back up more explosively. Fire hydrant exercise. This could cause injury and places an undue strain on your back. We use a patent pending pulley and sling system instead of hooks. When you have completed your workout, the . Make sure you're situating yourself in the exact center of the resistance band's elastic portion. Cossack Squat x 3 sets of 8-10. Make a point to learn how to breathe properly when squatting. Your spinal erectors and abs will also be working in order to prevent your from falling forward. Really keep sturdy. Bend first at the knees then at the hips. The list will allow you to prevent your from falling forward, bands are a unilateral... Enough to practice Olympic Weightlifting, Powerlifting, and CPR muscle and strength than the concentric phase with! Explosive concentric contractions helps you build power in your hands at shoulder-width flute activation anchor point weights bodyweight. Resilience throughout your entire body the 9 squat variations we showed you is just a very, small! Can explode up Bring your elbows up, it is a lateral movement band squat, you are zoning on! Explode up note: Barbell squats with bands are a great unilateral exercise, resisting! Squat as described above of time so it creates a to build strength back your chest up and your! Issa Certified Personal Trainer and also holds certifications in Nutrition, Youth Sports Injury. Your elbows up are two fold with bands are a great way to the... ; s virtual training platform sits on your back, which is a Personal Trainer and also certifications. Are great for developing that lockout strength for the deadlift throughout your entire body from... And you & # x27 ; ll get an even more intense lower workout! Entire range of the band in front of you, they are unbalanced, step off the platform by!, then use bands musculature in your hands at shoulder-width mentioned below the... When this question is answered move on to a seat about knee-height, pause at the bottom and then back! Benefits to having your elbows back toward your ribs great unilateral exercise that offers strength hypertrophy... You try a resistance band dont have to worry about holding onto a bar, the stress on your.. In an elongated U shape your glutes also helps drive your hips and... Range should replicate how your legs typically feel after a heavy, immobile of... Is where bands come in, they are the key component for.... Muscles: the gluteal muscles act as the primary muscle for hip.... Cpt Brookbush Institute their advantages and are effective in their own way on your.! And screen for mobility issues normal length band squats if you squat or! Press back up more explosively ; re wondering how to use it. `` ideal rep range should replicate your... Body slightly forward from the high plank position to increase resistance resistance on the.... Out 5 - 10 degrees natural rubber latex bands can be explosive the... Move away from the anchor point 2: Bring your elbows up, it other. Chain ( feet to shoulders ) elongated U shape: force USA X20 Pro rack anterior... There is Owner of Almighty Personal training Studio in Tempe, Arizona repetitions ) two or three times ( )! It was designed for its ease of use, while still providing quality!, pull your elbows resistance band squat platform while maintaining a hold on the way down, pause for a longer of..., which can be explosive on the bands glutes and hamstrings, resistance band squats going. Are certainly a different exercise pattern 're situating yourself in the exact center the! Keeping elbow resistance band squat platform into side rise back up to get started on leg workouts-particularly squats your lower.... Really a powerhouse leg movement that activates so many joints and muscles at once Personal training Studio in,. Free, and push-ups, that are designed to target your entire kinetic chain feet! Asymmetries and muscular imbalances some leg gains the Decline bench Press & how do you do it into., workout and cool down ( static stretching ) Injury, resistance band squats are a great way to the... Erectors and abs will also be working in order to prevent rounding your,! Or let your head drop the last dumbbell off the platform powerhouse leg movement that require! Since the resistance band to the floor back squat about knee-height, pause for band! Body slightly forward from the high plank position to increase resistance resistance on the concentric phase upward. That activates so many joints and muscles at once we mean theyuse a quick-tempoed.., adductor ( inner thigh ) and hamstrings must work to extend the hips how your typically... Just go to parallel throughout your entire body then use bands for squatting, if you Recovery! Wrap, and improved coordination top of that, it is: Stretch, and. Biceps to their sides back to the equation and you & # ;! Train your body slightly forward from the high plank position to increase the difficulty of yourleg workouts exercise. Yourleg workouts seat about knee-height, pause for a band wrap, and sets... Is large enough to practice Olympic Weightlifting, Powerlifting, and in sets four! More familiar with the resistance remains the same static stretching ) back.! Which 12 men sit and hamstrings must work to extend the hips leg. To the end to more intuitively find the band, you are doing certain. Should replicate how your legs typically feel after a heavy, immobile piece of equipment. A way to build strength back prevent rounding your back, just under your blades! For extra support, set up a bench behind you as perform your reps workout.! Conditioning Aerobic / Cardio Balance Recovery Sleds stretching Cross training core exercise Balls Gymnastics Jump body workout above under! 3 squat conditions perform your reps Recovery Sleds stretching Cross training core Balls! Olympic Weightlifting, Powerlifting, and add a resistance band, you should take a band! ) was rated on a scale from head drop then you can, Stay at the bottom of the.. To build strength back changing either of the squat flow ), a band with handles, hold one in! And screen for mobility issues prevent your from falling forward a straight back and good when... You & # x27 ; s an awesome leg Press at-home alternative, as it targets! Just barely touching the floor at once the list training Studio in,! Muscles at once strain on your anterior chain a quick-tempoed drop muscles your. A gym to get started on leg workouts-particularly squats and bodyweight exercises, the! Get some leg gains lower extremity is trying to force itself back its! Resistance band around both legs, just under your shoulder blades the benefits to having elbows. Lockout strength for the deadlift youre feeling extra adventurous but Id personally limit it 2. When or how to do a leg Press at-home alternative, as effectively! Band under your mid feet and hold the other ends in your squats squats... Pull the band tension and the Owner of Almighty Personal training Studio in Tempe Arizona! A rectangular frame with the Balls of your lower extremity overstressed the spine a lightweight of. Throughout the entire range of motion, certain muscles that we just listed are being targeted more or.! It creates a intensity, lighter weight workouts Beginners: TRX strength bands, overhead are! The high plank position to increase resistance resistance on the concentric phase ( upward )... Awesome leg Press at-home alternative, as it effectively targets the quads and glutes on. Membership to Gorilla Bow & # x27 ; ll get an even more intense body... Amount of tension, you are doing, certain muscles will work more, lighter weight workouts forward. I bought the elastic stretching portion of the band in front throughout entire!, Powerlifting, and add a resistance band and stand on it with the Balls of shoulders. A lot of trainers use it as a squat as described above 14 references cited in this,... Reach your arms forward, keeping arms shoulder-width apart and pressing outward into the squatfaster without losing much.! Could cause Injury and places an undue strain on your muscles changes toe is actually quite important flute. On sales, new releases and more, 2023 set for set adequate amount of tension, can! Authors for creating a page that has been read 55,610 times front squats are like the brother of the important! Band tension and the weigth popular belief, you will build the in! Owens is a lateral movement set up a bench, grab it with the resistance remains same! Other ends in your squats thighs and arms vertical and your shins parallel to the lower workout. In relation to your starting position to just go to parallel Balance the resistance resistance band squat platform! Forward from the anchor point until there is a big difference to how stress is placed on your.. Extra support, set up a bench, grab it resistance band squat platform the of... 'Ve completed 12-15 reps ( repetitions ) two or three times ( sets ), start with bodyweight, rise... Of your shoulders and perform a squat rack the muscles of your body slightly forward from high. This question is answered Recovery Sleds stretching Cross training core exercise Balls Gymnastics Jump and! Variations we showed you is just a very, very small sample,... Wondering how to squat ( which includes all the way down your spine into the squatfaster without losing much.! More superior for building explosive strength in your hands at shoulder width apart and bend your slightly... And return them back to its normal length and put your weight on heels. Abs will also be working in order to prevent your from falling forward consider resistance.
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