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  • Nikki Shlosser 4:36 pm on November 24, 2014 Permalink | Reply  

    3 + 6 = Excellence 

    By David A. Clancy, SFG, CSCS



    Three days, six exercises. Simple. That is what the StrongFirst SFG certification is.

    Sure, there are tests, both physical and written. There is downtime for practicing with other attendees. There are lectures.

    But it all boils down to six exercises:

    • Swing
    • Squat
    • Clean
    • Press
    • Snatch
    • Turkish Getup

    The beauty of StrongFirst is it doesn’t try and cram 20 exercises into a one- or two-day seminar. Rather than touch on the basics and move on to the next exercise, the instructors at a StrongFirst Certification dig deep into the movements to help you refine techniques that would be left substandard with less work.


    Is your clean not up-to snuff? All the better, as attendees learn many different cues and methods of correcting it. Trouble with the snatch? Rest assured, you are not alone, and you will learn ways to fix your clients who might be having the same problems.

    When training for the StongFirst certification, you will, of course, strive to be as perfect as possible. You will put in countless hours swinging, preparing for a snatch test, working on your pull-up strength, and training your cardiovascular system to handle the stress of the weekend. But eventually it all comes down to six exercises.

    One of the first things you will learn at a StrongFirst certification is the importance of the basics. The first six hours is spent teaching and reverse-engineering the kettlebell swing. Six hours on the most basic exercise!

    To an amateur it sounds like overkill.

    To the professional, it sounds smart.


    If you cannot swing a kettlebell properly, you cannot clean a kettlebell properly. And you most assuredly cannot snatch a kettlebell properly. So it makes no sense to move on to more advanced movements until the foundation of all movements is dialed in.

    And again.
    And again.

    Even after the swing instruction is “complete”, attendees will continue to swing throughout the weekend. Because in truth, instruction is never complete. Candidates will swing to prep for cleans; swing to get blood moving after Turkish Getups; and swing to test their new-found strength techniques.

    Everything builds from the basics, and until those basics are solid, you will not be as effective a practitioner (or instructor) as you can be. And even after the certification, newly-minted instructors will spend hours upon hours refining their skills with further practice. It can be lonely, tiring, frustrating and very challenging.

    But it is also exhilarating, especially when your practice leads to improvements in yourself and your clients.

    Similar to a musician who practices scales, or a baseball player who revisits the batting tee, SFGs practice lifting as a skill until they get it right. And then they practice it some more.


    Notice how the word “Practitioner” is based off the word “Practice”? Doctors, Nurses and Lawyers practice. Why not strength coaches and fitness instructors?

    The SFG is not for everyone. Sure it is a great way to test your physical mettle. But it also will challenge you to step back and look at yourself, your skills, your strengths, and most importantly, your weaknesses.

    Be patient. Be disciplined. And understand that learning how to do six exercises safely and properly might initially seem boring, but in the long run it is better for you, and your clients.


    David Clancy SFG, CSCS*D is the owner of Buckeye Kettlebells in Columbus, Ohio. He has more than 15 years experience as a strength and conditioning coach. He earned his first kettlebell certification in 2008, and has coached more than 20 students who have gone on to earn a kettlebell certification.

  • Jim Wendler 2:00 pm on November 21, 2014 Permalink | Reply  

    Lord Mantis – Death Mask 

    So how does Lord Mantis follow up 2012′s Pervertor?  An album that’s contents are as sick, twisted and heavy as the cover art? By upping the ante on everything and creating Death Mask. Lord Mantis take things to an extreme with Death Mask – the drumming is tighter, the octave tunings are heavier and the [...]
  • Jim Wendler 2:00 pm on November 20, 2014 Permalink | Reply  

    Added Arm Work for 5/3/1? 

    Question: I did 5/3/1 previously and am considering starting it again soon. I had a couple questions that I could really use answering  First off, could I add an arm day as the 5th day to workout? When doing 531 the first time, I noticed a lack of arm definition and size. I rarely experience [...]
  • Jim Wendler 2:00 pm on November 20, 2014 Permalink | Reply  

    Added Arm Work for 5/3/1? 

    Question: I did 5/3/1 previously and am considering starting it again soon. I had a couple questions that I could really use answering  First off, could I add an arm day as the 5th day to workout? When doing 531 the first time, I noticed a lack of arm definition and size. I rarely experience [...]
  • Jim Wendler 2:00 pm on November 19, 2014 Permalink | Reply  

    Divider – All Barren 

    The best way to describe this band is a pint-sized Neurosis and I mean that in the best way possible. Neurosis are the standard for creating monstrous songs – going from light to dark, crushing to embracing – taking the listener on a journey. Divider cut through all of this and shorten their songs for [...]
  • Jim Wendler 7:59 pm on November 18, 2014 Permalink | Reply  

    Attitude Adjustment and Enablers 

    Note: I dont remember when I wrote this but apparently I did. My wife and I dream about running a camp that includes literature, art and hard, basic physical training. A little bit of hard work and some squats, Prowler and doing some hours at a Children’s Hospital would cure a lot of attitude problems. [...]
  • Nikki Shlosser 4:47 pm on November 18, 2014 Permalink | Reply  

    The Cost of Adaptation 

    By Pavel Tsatsouline, Chairman

    Today I will revisit some of my writings from fifteen years ago and then expand on the topic of health and performance.

    According to Prof. Bayevsky, at any given moment, between 50 to 80% of all people are in the so-called donozoological state, or between health and illness.  According to Academician Nikolay Amosov, these people are only “statically healthy”—until the environment disrupts their fragile status quo.  Although they may be feeling fine, even a mild infection is potentially dangerous to them.  Not the infection itself, but the complications from the strain it puts on the supply systems.  You might know someone who died of a cardiac arrest while struggling with some other malady.

    Say, Bob’s tissues need a gallon of blood a minute at rest and his heart can pump out 1,3 gallons per minute max, which is average—this is called the maximal cardiac output.  Everything is fine and dandy—until the man goes to South America and catches typhoid fever.  His energy requirements skyrocket, fighting a disease is not unlike performing hard labor.  Typhoid fever doubles one’s oxygen consumption. The heart now has to pump two gallons of blood per minute.  Except… its limit is only a gallon and a half.  Bingo.  The traveler returns home in the jet’s cargo bay in a body bag.  The man died from failure of systems that were not even stricken by the disease.  Had Bob cared to work on increasing their functional reserves, he would have survived.

    Academician Amosov coined the term “the quantity of health”, or the sum of the reserve powers of the main functional systems.  These reserve powers are measured with the health reserve coefficient, the ratio of the system’s maximal ability to the everyday demands on it.  For example, Bob’s heart’s reserve coefficient is 1,3:

    Obviously, to improve your quantity of health, you need to increase the reserves of your functional systems, cardiovascular, pulmonary, muscular, etc.  There are over a hundred measurable health parameters.  Individual adaptation has been defined as gradual development of resistance to a particular environmental stimulus that enables the organism to function in conditions earlier incompatible with life and meet challenges that previously could not be met (1). In other words, adaptation is about survival.

    The path to health seems simple: train hard, increase your “quantity of health”, and live happily ever after.  If Bob built up to the point of being able to swim non-stop for an hour day, surely he would have built enough heart capacity to survive typhoid fever!  Certainly—while making himself more vulnerable to other stressors…

    A number of Soviet and Russian textbooks, from the 1970s until today, cite a study of young rodents undergoing an intense swimming regimen—one hour a day for ten weeks (2).  Their heart mass increased—while the mass of their kidneys and adrenal glands went noticeably down, and so did the number of the liver cells.  In other words, while the training increased the functional capacity of the heart, it simultaneously reduced the capacity of several inner organs!  If later the “athletes” from the study encountered significant physical loads, they would be better prepared to handle them and survive compared to their untrained peers.  If, on the other hand, the challenge were directed at the liver or kidneys (through a change of food, an increase of sodium intake, etc.), the hard training rats would be at a disadvantage compared to their lazy brothers and sisters…

    This phenomenon is called “the cost of adaptation” (3).  The cost can be exacted from the systems of the body directly loaded by the stressor—or from other system(s) not directly involved in dealing with the stressor (4).  The focus of this blog is on the latter.

    You just saw one example in the unfortunate rats whose swimming dedication has made their livers less resistant to vodka (a tragedy where I come from).  Another example is female machinery malfunctions typical in young girls who are high-level athletes in bodyweight sensitive sports like gymnastics.  Even worse, the muscles of a hard training and dieting young gymnast cannibalize some of the heart muscle to find some precious protein!

    When supply is tight and demand is high, competition for the resources is fierce.  Years ago a Russian named Martinyuk even proposed a cancer treatment based on this fact.  He suggested putting patients on an ultra-low protein diet and an intense bodybuilding regimen at the same time.  As his theory went, the body would search for places to cannibalize proteins for the muscles and the tumor would be one of the places it would go first.  To the best of my knowledge, no studies of the sort have ever been conducted but I hope they will be.  If you know an oncology researcher, pass this idea along.

    Back to sports.  If you choose to excel in a sport, you must face the fact that your decision has nothing to do with health.  You are going to rob Peter (your resistance to illness and your ability to excel in other pursuits) to pay Paul (your sport).  In elite sports, where the body performs at the edge of its capacity and all resources must be thrown at the “war effort”, there can be no other way.

    To mitigate the downsides:

    1. Start with a great foundation of GPP.
    2. Avoid early specialization. (Negative adaptation in organs and systems not directly challenged by specific training is especially pronounced in immature organisms (5).)
    3. Do not force the rate of your progress.

    If you choose health, do not reach for Olympic medals, avoid narrow specialization, and train in moderation.  Because high adaptation cost is experienced especially by specialist athletes and people who perform hard physical labor (6).

    Soviet research teaches us that sport training and physical culture lead to a significant decrease in diseases overall and injuries (7).  Renown Soviet scientist Prof. Zimkin concluded, “It has been determined from animal experiments and observation of human subjects that muscular activity increases the organism’s non-specific resistance to many unfavorable stressors people are subjected to in modern conditions, e.g. hypoxia, some poisons, radioactive materials, infections, overheating, overcooling, etc.  A significant decrease in illnesses has been observed in people training for sport or practicing physical culture.”  He went on to add that “rational” training is what is needed to deliver such resilience (8).  Moderate physical loads stimulate the immune system (9).

    Consider some options that blend strength and health.

    Train for and compete in raw drug free powerlifting—without attempting to max your muscle mass.  It is fact that to be competitive internationally a six-footer has to be a superheavyweight.  Obviously, pushing your bodyweight to 300 is going to carry a high adaptation price sticker.

    Learn the lifting basics at a one-day StrongFirst Lifter Course.  Find reliable training partners and hit the platform.

    Do not forget to address your other qualities, such as flexibility and endurance.  Two days a week do the S&S regimen.  Do some mobility and stretching almost every day.  Last but not least, live an active outdoor life—hike, swim, play tennis, etc.  In moderation!  Running from rim to rim of the Grand Canyon is going to exact an adaptation price from your powerlifting and your health.

    Study a martial art.  Take classes three to five times a week.  Enjoy what you learn without ambitions to become a champion or a grandmaster.  Do “easy strength” type training with a barbell three times a week.  Take yoga classes on the nights you do not fight.  Start “tempering” with cold water.  And do not forget the outdoors.

    Become a student of bodyweight strength.  Learn the basics of tension and linkage at a one-day StrongFirst Bodyweight Course.  Master the basics.  Reach the “simple” goals like the one-arm/one leg pushup.  Then set your sights a little higher, e.g. the front lever and free handstands.

    Almost every day do the S&S swing regimen to give power and conditioning to your lower body and back.  Do get-ups twice a week.  Get serious about stretching and slowly work your way to full splits.

    As with the other two options, outdoor activities are not negotiable.

    Because your body’s adaptation resources are finite, you have to choose how to allocate them.  There is no one correct answer.  You have “X” dollars in your pocket.  Do you buy a new couch or take a vacation?  …Do both and go in debt?  …Or buy a cheap couch and take a short vacation?…

    Exercise your free will.


    (1) Meerson & Pshennikova, 1988
    (2)  Vorobyev, 1977; Bloor et al., 1968
    (3)  Koberg, 1997
    (4)  Slonim, 1979; Kamskova, 2004
    (5)  Platonov, 1988
    (6)  Volkov, 2000
    (7)  Rosenblat, quoted in Zimkin, 1975
    (8)  Zimkin, 1975
    (9)  Yakovlev et al., 1990

  • Nikki Shlosser 5:00 pm on November 11, 2014 Permalink | Reply  

    Thank You, Veterans 

    By Eric Frohardt, CEO



    I would like to quickly thank all the brave men and women who have or are currently serving in our armed forces for their service and sacrifice. As a Veteran, I know what it means to serve. I know the sacrifices you and your families make on behalf of all of us.

    This November, we had or will have both user courses and instructor certifications all around the globe. Brisbane, La Jolla, Poland, Scottsdale, Vancouver and Perth are just a few of the places we’ll be or have already been this month.


    Our ‘school of strength’ is growing here in the US and in countries all over the world. Many of our instructors live here, but a growing number live in other countries. So, naturally, not everyone is familiar with our Veterans’ Day holiday or its significance.

    Every November 11th, we celebrate Veterans’ Day. Originally, it was called Armistice Day to commemorate the end of World War I. The ‘war to end all wars’ came to a cease-fire on the 11th hour of the 11th day of the 11th month in 1918. Then, after World War II, with legislative approval, Armistice Day was changed to Veterans’ Day. It became a day to honor American Veterans of all wars.


    November 11th is set aside as a day of remembrance for all who served. In America, it is a federal holiday. Many federal or government offices are closed today in remembrance of those who served. It’s a reminder that our freedoms came at a price.

    It is a reminder for us that brave men and women of this and previous generations went in to harm’s way on our behalf. It began with the Revolutionary War and continues today. Previous generations volunteered or were drafted. This generation is all volunteers.


    Far from perfect, America has done some pretty remarkable things. No other nation has sacrificed as much for the freedom of others…all made possible because of Veterans. As we sit comfortably in front of our computers, mobile phones or tablets, Americans along with forces from other nations bravely stand ready to go into harm’s way on our behalf.


    As a Veteran, I’m often thanked for my service. It is so great that we live in a nation that is appreciative of those who served. I know first-hand that the families of men and women in uniform sacrifice just as much but aren’t thanked as often as those in uniform.


    At StrongFirst, we know that “Strength Has a Greater Purpose.” It’s not just about how much you can do in a gym or at a competition. We applaud strength when we see it… no matter who exhibits it. Veterans are the embodiment of “Strength Has a Greater Purpose.” They strongly stood and still stand up on our behalf.

    So today, on behalf of StrongFirst, I would like to thank Veterans and families of Veterans for their service, selflessness and sacrifice.

    Thank you, Veterans, and families of Veterans. Without you, the world would be a very different place.

  • Nikki Shlosser 3:47 pm on November 4, 2014 Permalink | Reply  

    Training Kettlebells, Music and Surgery: Same But Different? 

    By Dr. B Ramana, SFG



    A young man came up to me at the airport and asked:

    “Aren’t you Dr. Ramana? I’m sure you have forgotten but you operated on me, as well as on my wife, and we are both alive!” *giggle*

    When it comes to smartass remarks, I am not so much the type to just let it go, un-volleyed.  Thus, I responded:

    “Yes. In spite of my best efforts to do good to the rest of humanity by eliminating the two of you.”

    He laughed, and we got to talking. When he learned about Soul Of Strength, the Kolkata gym where I teach, he asked:

    “How is this any different from any regular gym?”

    I pondered, and came up with a short answer that would help him understand without my having to explain the “system of systems” concept, machines versus free weights, Pavel, StrongFirst, tension and relaxation, programming, etc., etc.   Here is the explanation I came up with.


    Let’s say you have a set of musical instruments at a studio that you just joined because you love music. The instructor says:

    “Start playing ‘Hotel California’ on the guitar for 2 minutes, ‘Let It Be’ on the keyboards for 3 and ‘Careless Whisper’ on the sax for 3 more minutes, without taking more than 30 seconds rest between instruments. At the end of a total of 30 minutes, play some Beethoven on the piano for 45 minutes, over and over. You are done.”

    And imagine that this is done, day after day, with different songs. Sometimes, they give you new instruments to play. When you claim you can’t play any of these, the instructor shouts:

    “Just do it. Try harder. Come on, bro, gimme one more minute. Anyone can do it!”

    You have a one-year contract at this studio.

    Imagine another studio, say called SOS, where the instructor teaches you each instrument from the basics. You are not asked to play even Eminem’s “Curtains Up”. You are simply taught the basics of the basics. Over time, you go up to the next level, and then the next one after.

    Imagine your progress after one year — will it be less, or more, compared to the first studio where you actually get to play like a rockstar and post your pics on Facebook?


    So that’s how I explained it to the man at the airport, and this guy’s face just lit up (no wonder they call it a ‘lightbulb’ moment).

    Ladies and gents, I represent the StrongFirst school of strength in India, and in the rest of the world as India’s first SFG instructor. We teach strength at the gym, according to the school’s teachings. The same way we teach young doctors the skill of surgery in the operating theatre. For me, the gym floor is the same as the hospital floor, with the diagnostics and treatment at my disposal. I have to deliver every time.

    Failure is not an option.


    If you would like to learn the skill of surgery, you have to go through 10 years of medical school. You are taught anatomy, physiology, pathology and other subjects before you even lay your hands on a patient. Before operating on a gallbladder packed with stones, you first learn how to palpate the belly so that you can feel the organ and detect the problem. You see thousands on such cases before you become an expert, like Malcolm Gladwell says.

    If you want to learn the skill of strength, the StrongFirst Girya (Kettlebell) Instructor certification will have you set for life. However, just like becoming a surgeon is merely a starting process in a lifetime of learning from patients and others, an SFG will give you a solid start to learning more about the methods one can use to help people become stronger and mobile.

    Register now. You won’t regret it. It’s your body, your strength and health, and your life. Ask me. I believe in this so much that I do this without commercial interest!


    I know what the skeptics among you are thinking (“I can figure out how to swing a few bells from the web, and it’s free”). I will address you directly:  Want to learn surgery on You Tube (it’s free, yippee!) and then operate on someone? No?? Why do it to yourself with your training then? You can get hurt, you know?

    As the T-shirt says, “StrongFirst knows kettlebells”.

    StrongFirst. Is. Strength.


    Dr. B. Ramana, variously known as Ram or Rambodoc, is a senior laparoscopic and bariatric surgeon. He is India’s first SFG instructor (soon to be SFL as well) and teaches at India’s only Hardstyle strength gym ‘Soul Of Strength’ in Kolkata. He works with a wide range of students including bent, 80 year old people and young studettes who can Get Up with bells ordinary men cannot even lift. He strongly believes in the power of strength training as a rehab tool.

  • Nikki Shlosser 2:31 pm on October 30, 2014 Permalink | Reply  

    Strength Training for High School Volleyball 

    By Kash Morrow


    I have had the opportunity to strength train my two daughters for the last few years. Savannah is 16 years old, 5’10”, a junior in High School and a volleyball athlete. Madison is 14 years old, 5’4”, 92lbs, a freshman in High School and a volleyball and basketball athlete. Savannah now strength trains on her own while Madison still does her training sessions with me. We have been able to spend some quality time together and have had some pretty good conversations about whatever was going on in their lives at the time. Some sessions were strictly about strength while others were about the girls just bumping the volleyball back and forth and then getting in a few sessions of swings.

    I recently followed up an earlier discussion with Pavel which ended with advice on how I should incorporate strength training into Madison’s practice, with a specific goal of improving her overhand serve.

    I had first contacted Pavel in May 2012 seeking advice on how to get Madison strong enough over the next few months so she could overhand serve. Pavel recommended she focus primarily on pullups. She did, and reached the point where she could do multiple sets of 2-5 with a max of 8. She did pullups and practiced her overhand serve. By the beginning of her seventh grade volleyball season, she was around 4’8” and maybe 75 pounds. She was little, but quick and strong and had an effective overhand serve. Since that time, she has strength trained consistently. She worked with Senior SFG Jason Marshall a couple of times and added in swings, TGU’s, goblet squats, deadlifts, and hard style planks.

    Strength training with my daughters has been very rewarding but at times frustrating. There have been a few times when my daughters have questioned why they are doing a certain exercise versus another one. They also are not shy about voicing any and all doubts and complaints. That’s ok and to be expected (there haven’t been many complaints) but it makes it somewhat challenging. I think it’s good for them to ask questions so they can form their own opinions. Try to make sure you have an answer. Saying “because I told you to”, has not worked well for me.

    Also, if you as a parent elect to go down the path of strength training your kids, you need to realize that there may come a time when they want to do something else or do it differently. My oldest daughter, Savannah, trained with me and her younger sister last summer. She decided that she wanted to strength train on her own this year. She is primarily doing multiple sets of goblet squats and overhead presses. She picked two good exercises to focus on. She is also doing a variety of lunges and some pushups. The important thing is that she recognizes the importance of strength training, has a few good exercises in her arsenal, and as Dan John says: “is showing up”. One of our goals as parents should be to instill self-reliance in our children. Her showing up on her own is a big deal. While I admit that I miss our training or practice sessions together, I’m proud of her. If your kids enjoy training with you it can be a good experience for both of you. If not, I would urge you to find something else to do together.

    With my daughters I’ve learned that I have to simplify and keep the entire workout short. The primary focus is on strength. I suggest that you take an Easy Strength approach. Have a limited number of high return exercises, keep the reps low, let the weights go up naturally, and stop the session if they are having a bad day. Both girls had sand volleyball three afternoons a week and indoor volleyball 2-3 mornings a week for most of the summer. The training sessions that Madison started with this past Summer included a handful of different warm-up and stretching exercises that took about 10 minutes to complete. The actual practice included swings, deadlifts, presses, power cleans, and loaded carries. That took another 20-30 minutes. By the midway point of the break, we had figured out that there were a few exercises that Madison wasn’t receiving benefit from so we simplified again and tried to get rid of any and all fluff. The first part of the summer Madison was doing half-TGU’s for 8-12 reps each side with a light KB. SFG Al Ciampa suggested that we change that to full TGU’s, 2-3 reps per side, at a weight that is right at the edge of her ability. She has seen a good return on that. We ditched the Spider-Man crawls, the stretching is being taken care of in her volleyball warmup, no more presses at this time because she’s getting enough overhead work at practice, and we dropped the deadlift and power clean for the next couple of months. We have recently added Full Contact Twist and 1-arm Bench Press. We are going to try the Full Contact Twist for 3-4 weeks to see if there is an increase in power on her serves.

    An example of Madison’s sessions, both in-season and off- season are:

    Madison Summer Workout 2014 2-4 days per week

    Rocks, Nods, Spider-Man Crawl, Standing Cross Crawl Overhead Squats w/PVC 2X8
    Hip Flexor Stretch 1X5 each side
    Goblet Squats 1X8
    Half-TGU’s 8-12 each side w/light KB
    Jumprope 25-50 reps forward and backward
    Single leg box squat 1X5 each leg

    Deadlift: around 10 reps 2X5, 3X3, 6X1
    Single or Double KB Overhead Press: around 10 reps
    Swings: 30-50 reps 16kg bell (sets of 10)
    Loaded Carry
    Lateral walk w/band
    Power Wheel 1X5
    Hardstyle Plank: 1
    *We alternated between Deadlift and Power Clean every other workout. Same reps.

    In-Season Workout: *2-3 times per week

    Rocks, Nods 1X10
    Overhead Squat w/pvc 1-2X8
    **Goblet Squat 1X8
    TGU’s 2-3 each side with a challenging weight
    Full Contact Twists 2X5
    1-arm bench press: around 10 reps each side
    Various Style Swings with 16kg bell: 4X10 Hardstyle, Ballistic, 1 Hand
    Farmers Walk: 200+/- yards with 16 kg bells. We vary the total distance and number of stops every workout. We are about to increase the weight.
    Lateral walk w/band
    Power Wheel 1-3 sets of 7

    *Every third workout or so, we add every loaded carry we can think of. She does a few reps of pullups throughout the week.
    *If we are short on time, she only does the rocks, nods and Farmers Walk.
    **We just replaced the Goblet Squat with Double KB Front Squats, 3X8. Madison wants to add a little size to her legs. She is going rock bottom and using a challenging weight.

    Madison is one of two freshmen who’ve been asked to play both JV and Varsity this season at her High School. She is by far the smallest girl on the varsity team. At the first game of the season the coach told the girls that Madison was the only player he wanted to jump serve. Between three JV games and four Varsity games that night, Madison made 30+ jump serves without missing a single one. On the court, her strength and quickness were very visible. Intensity and an adequate amount of time spent practicing your sport are two important parts of success on the field of play. Being stronger than your competition is a very important third.

    New to some of these drills?
    There’s a DVD for that.
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