Share stretching tips, post your goals and progress, and anything else relevant to flexibility/mobility. Barbell Curl The barbell curl is a classic biceps-builder. With 1,000,000+ readers and 5,000,000+ pageviews monthly, from more than 185 countries, it connects the worldwide fitness community. Switch foot positions back and forth quickly and forcefully. Face away from the stack and grip the rope handles while standing over of the cable. You might complete bench presses, overhead presses, squats and curls. (Please The bar has knurling for your hands and center knurling for your upper-back. Learn how to do biceps curls to workout the muscles in this weightlifting video. When youre ready to purchase strength training equipment for your home gym, consider your lifting goals. Lower into a squat position, and drive up. The overhead press can also be performed with as a barbell overhead press. Barbell Curl The barbell curl is a classic biceps-builder. Start with the standing alternating dumbbell biceps curl, which you can do anywhere. Stand up, feet shoulder-width apart, knees slightly bent. Start small and work your way up the dumbbell scale as you progress. When you reach a standing position, press the barbell above your head. The dumbbell overhead press can be done in either a sitting or standing position and with dumbbells held horizontally at the shoulders or rotated in a hammer grip. Then you've come to the right place. Lie on a bench or step holding a barbell with hands about shoulder-width apart. Exhibitionist & Voyeur 05/07/21: Baby Sister Ch. Go for 2-3 sets of 8-12 reps, resting between sets. 19: TIGRE SHARK (4.73) Sink or swim Maria. Hammer curls work the bicep brachii muscle as well as the brachialis and brachioradialis muscles. Barbell or Dumbbell Straight Leg Deadlifts; Barbell or Dumbbell Sumo Deadlifts; Glute-Ham Raises; Hyperextensions; Cable Pull-Throughs; Good-Mornings; Leg Curls (Compound hamstring exercises also target a significant portion of the lower body/posterior chain.) Esperanza goes off the deep end. Press the weight straight over the ribcage, focusing on contracting the triceps. Hinge down to the barbell and grab the barbell with a shoulder-width grip. Barbell Rows arent Reverse Curls. it gives you a solid grip and prevents the bar from moving up or down your back when you Squat. Front Squat: 2 sets of 6 and one all-out heavy double rest/pause set; Bench Press: 2 sets of 6 and one all-out heavy double rest/pause set; Dumbbell Lateral Raise: 2 sets of 6 and one 6-8-10 drop set Allow your knees to bend slightly and quickly switch foot positions with a little jump. Standing Hammer Curl instruction video & exercise guide! The bicep consists of a long head and a short head and is located on the front of your arm, while the brachialis is a deeper muscle that lies beneath the biceps and which, when well-developed, can push your biceps out and make them look more peaked. All of these exercises focus on the larger, outer muscles for improved size and definition of the calves. All of these exercises focus on the larger, outer muscles for improved size and definition of the calves. I recommend beginning standing upright with the bar hanging, and then pushing your butt back until you are in pulling position (as opposed to just starting in your pulling position). The seated calf machine, standing barbell calf raise and calf press on the leg press machine are all great exercises for building up the calf muscles. Perform these after an exercise like standing curls, in which both biceps heads are targeted with heavy weight. Biceps curls use dumbbells, barbells, or kettlebells to work the biceps muscles of the arm and build strength and muscle. The weight is heavier and your arms arent strong enough to lift it alone. When youre ready to purchase strength training equipment for your home gym, consider your lifting goals. FINALLY! Getting big biceps means doing curls and lifting dumbbell weights. Taking on too much weight causes a breakdown in technique and can easily lead to injuries of the elbow, wrist, or muscle tissue. A List Of The Best Biceps Exercises. Learn how to do standing hammer curl using correct technique for maximum results! Slowly add weight to the barbell. Start small and work your way up the dumbbell scale as you progress. Front Squat: 2 sets of 6 and one all-out heavy double rest/pause set; Bench Press: 2 sets of 6 and one all-out heavy double rest/pause set; Dumbbell Lateral Raise: 2 sets of 6 and one 6-8-10 drop set Esperanza goes off the deep end. Barbell Rows arent Reverse Curls. Face away from the stack and grip the rope handles while standing over of the cable. How to do it: Stand holding two dumbbells at shoulder height with an overhand grip palms facing forwards. it gives you a solid grip and prevents the bar from moving up or down your back when you Squat. Then, bring the barbell up to knee level with the back straight and torso bent at 45 degrees. Try a variety of moves with different types of equipment to work your muscles in a different way. Take the slack out of the bar by pulling on it until it touches the top of the plate holes. Getting big biceps means doing curls and lifting dumbbell weights. Barbell Rows arent Reverse Curls. For instance, if youre an average lifter, which is someone who lifts weights to stay in shape, then you probably lift around two or three times each week. The main part is 28mm thick, the outer part 50mm/2. you can do it standing or sitting. You must use your stronger back muscles. The hang snatch is similar to the power snatch, but it eliminates the initial pull from the ground to the knees. 18: STANDING OVATION (4.63) Interesting threesome! r/flexibility: Let's get flexible! Start with the standing alternating dumbbell biceps curl, which you can do anywhere. Extend your hips and knees and lift the barbell smoothly to a standing position. Weight training is a common type of strength training for developing the strength and size of skeletal muscles. I recommend beginning standing upright with the bar hanging, and then pushing your butt back until you are in pulling position (as opposed to just starting in your pulling position). 20. Lower the barbell smoothly while keeping a slight bend in your knees. Hold the barbell with your hands shoulder-width apart in front of you, palms facing backward. Olympic Barbell. (Please The overhead press can also be performed with as a barbell overhead press. Reverse-Grip Barbell Curls. Lie down on your back in a semi-supine position. Landmine Rotational Clean and Press Allow your knees to bend slightly and quickly switch foot positions with a little jump. Dont try to curl the weight. How to do it: Stand holding two dumbbells at shoulder height with an overhand grip palms facing forwards. Barbell or Dumbbell Straight Leg Deadlifts; Barbell or Dumbbell Sumo Deadlifts; Glute-Ham Raises; Hyperextensions; Cable Pull-Throughs; Good-Mornings; Leg Curls (Compound hamstring exercises also target a significant portion of the lower body/posterior chain.) For instance, if youre an average lifter, which is someone who lifts weights to stay in shape, then you probably lift around two or three times each week. Begin the exercise with the elbows bent and the barbell hovering just over the ribcage. Stand up, feet shoulder-width apart, knees slightly bent. Esperanza goes off the deep end. Lower and repeat for 1 to 3 sets of 8 to 16 reps. A barbell deadlift is a compound exercise and works the gluteus maximus with further work on the quadriceps femoris, hamstrings, trapezius, lats, Because the workout begins from a standing position rather than from a dead stop, it is alternatively called 20. Standing Leg Curls: 2 sets: 12 reps: Leg Extensions (One Leg) 2 sets: 12 reps: Standing Calf Raises: 2 sets: 20 reps: Front Lat Pulldown: 2 sets: 12 reps: Seated Close Grip Row: Barbell Curls: 3 sets: 10-12 reps: Standing Calf Raises: 3 sets: 15-20 reps: Routine #7. Because of the "overstretched" arm position at the bottom of the movement, it's best done with relatively light weights and at least 8-12 reps per set. Go for 2-3 sets of 8-12 reps, resting between sets. r/flexibility: Let's get flexible! 5. Touch the floor lightly with the barbell, but do not come to a stop. Standing Leg Curls: 2 sets: 12 reps: Leg Extensions (One Leg) 2 sets: 12 reps: Standing Calf Raises: 2 sets: 20 reps: Front Lat Pulldown: 2 sets: 12 reps: Seated Close Grip Row: Barbell Curls: 3 sets: 10-12 reps: Standing Calf Raises: 3 sets: 15-20 reps: Routine #7. Slowly add weight to the barbell. Then you've come to the right place. FINALLY! A barbell deadlift is a compound exercise and works the gluteus maximus with further work on the quadriceps femoris, hamstrings, trapezius, lats, Because the workout begins from a standing position rather than from a dead stop, it is alternatively called Begin the exercise with the elbows bent and the barbell hovering just over the ribcage. Take a barbell across your shoulders with one foot forward and the other foot backward. Lie on a bench or step holding a barbell with hands about shoulder-width apart. Baby Sister Ch. Extend your hips and knees and lift the barbell smoothly to a standing position. DO IT: Grab a barbell with an overhand grip thats just beyond shoulder-width apart, and let the bar hang at arms length in front of your waist. It uses the force of gravity in the form of weighted bars, dumbbells or weight stacks in order to oppose the force generated by muscle through concentric or eccentric contraction.Weight training uses a variety of specialized equipment to target specific muscle Barbell or Dumbbell Straight Leg Deadlifts; Barbell or Dumbbell Sumo Deadlifts; Glute-Ham Raises; Hyperextensions; Cable Pull-Throughs; Good-Mornings; Leg Curls (Compound hamstring exercises also target a significant portion of the lower body/posterior chain.) Its the long and heavy one: 2m20/7 and 20kg/45lb. (Editor's Note: video above is seated instead of standing.) Begin the exercise with the elbows bent and the barbell hovering just over the ribcage. The dumbbell overhead press can be done in either a sitting or standing position and with dumbbells held horizontally at the shoulders or rotated in a hammer grip. You should ALWAYS switch up your workout after about a month so your muscles don't become too used to the workouts. You might complete bench presses, overhead presses, squats and curls. Take the slack out of the bar by pulling on it until it touches the top of the plate holes. Standing Hammer Curl instruction video & exercise guide! All of these exercises focus on the larger, outer muscles for improved size and definition of the calves. BOXROX Competitive Fitness Magazine is the worlds biggest online magazine for fans of CrossFit and functional fitness. Stand in front of the end of the barbell with feet shoulder-width apart. This is a calf exercise and gets a good stretch in the muscles. Olympic Barbell. FINALLY! Extend your hips and knees and lift the barbell smoothly to a standing position. Press the weight straight over the ribcage, focusing on contracting the triceps. barbell curls: three sets of 12; deadlift: three sets of 10; dumbbell hammer curls: standing shrugs; Summary. barbell curls: three sets of 12; deadlift: three sets of 10; dumbbell hammer curls: standing shrugs; Summary. You should ALWAYS switch up your workout after about a month so your muscles don't become too used to the workouts. DO IT: Grab a barbell with an overhand grip thats just beyond shoulder-width apart, and let the bar hang at arms length in front of your waist. Because of the "overstretched" arm position at the bottom of the movement, it's best done with relatively light weights and at least 8-12 reps per set. If you are going to do 2-handed This item: Ollieroo Multi-Function Barbell Rack Dip Stand Height Adjustable Barbell Stand Weight Lifting Rack Gym Family Fitness Squat Rack Weight Lifting Bench Press Dipping Station $139.99 Only 6 left in stock - order soon. If you are new to doing curls, or simply looking to maintain existing muscle tone, even 1 to 3 lb (0.45 to 1.36 kg) weights may be sufficient. Lower the barbell and go immediately back into the squatting position. Maria gets it in the end. Place the barbell down, but keep your pace up. 19: TIGRE SHARK (4.73) Sink or swim Maria. Barbell Curl The barbell curl is a classic biceps-builder. Front Squat: 2 sets of 6 and one all-out heavy double rest/pause set; Bench Press: 2 sets of 6 and one all-out heavy double rest/pause set; Dumbbell Lateral Raise: 2 sets of 6 and one 6-8-10 drop set Learn how to do biceps curls to workout the muscles in this weightlifting video. Seated DB hammer curls, 3 sets of 12-15 reps, 60 seconds rest **Performed with 65% of your 1-rep max at lockout. Reverse-Grip Barbell Curls. Squat with an Olympic Barbell. Getting big biceps means doing curls and lifting dumbbell weights. If you are going to do 2-handed For example, a dumbbell row followed by a barbell row and a straight arm pull. A barbell deadlift is a compound exercise and works the gluteus maximus with further work on the quadriceps femoris, hamstrings, trapezius, lats, Because the workout begins from a standing position rather than from a dead stop, it is alternatively called Hoist the barbell to chest level. Do you wonder how the Westside Barbell powerlifting team trains to break powerlifting world records? For example, a dumbbell row followed by a barbell row and a straight arm pull. 20. kettlebells, barbells, resistance bands, or cable machines. Touch the floor lightly with the barbell, but do not come to a stop. Stand over a barbell, bend your hips and knees, and grasp the bar with an overhand grip with your hands shoulder-width apart. Face away from the stack and grip the rope handles while standing over of the cable. (Please Stand over a barbell, bend your hips and knees, and grasp the bar with an overhand grip with your hands shoulder-width apart. Landmine Rotational Clean and Press 5. Reverse-Grip Barbell Curls. Take the slack out of the bar by pulling on it until it touches the top of the plate holes. week 1-4 barbell curls, week 5-8, dumbbell curls, week 9-12 hammer curls. Exhibitionist & Voyeur 05/07/21: Baby Sister Ch. You should ALWAYS switch up your workout after about a month so your muscles don't become too used to the workouts. For instance, if youre an average lifter, which is someone who lifts weights to stay in shape, then you probably lift around two or three times each week. (Editor's Note: video above is seated instead of standing.) IDM Members' meetings for 2022 will be held from 12h45 to 14h30.A zoom link or venue to be sent out before the time.. Wednesday 16 February; Wednesday 11 May; Wednesday 10 August; Wednesday 09 November Squat with an Olympic Barbell. Barbell Crunch. Dumbbell standing shoulder press. Then, bring the barbell up to knee level with the back straight and torso bent at 45 degrees. Exhibitionist & Voyeur 05/07/21: Baby Sister Ch. How to do it: Stand holding two dumbbells at shoulder height with an overhand grip palms facing forwards. Standing Leg Curls: 2 sets: 12 reps: Leg Extensions (One Leg) 2 sets: 12 reps: Standing Calf Raises: 2 sets: 20 reps: Front Lat Pulldown: 2 sets: 12 reps: Seated Close Grip Row: Barbell Curls: 3 sets: 10-12 reps: Standing Calf Raises: 3 sets: 15-20 reps: Routine #7. You must use your stronger back muscles. Dont try to curl the weight. The weight is heavier and your arms arent strong enough to lift it alone. If you are new to doing curls, or simply looking to maintain existing muscle tone, even 1 to 3 lb (0.45 to 1.36 kg) weights may be sufficient. This item: Ollieroo Multi-Function Barbell Rack Dip Stand Height Adjustable Barbell Stand Weight Lifting Rack Gym Family Fitness Squat Rack Weight Lifting Bench Press Dipping Station $139.99 Only 6 left in stock - order soon. The seated calf machine, standing barbell calf raise and calf press on the leg press machine are all great exercises for building up the calf muscles. Try a variety of moves with different types of equipment to work your muscles in a different way. Start with the standing alternating dumbbell biceps curl, which you can do anywhere. Exhibitionist & Voyeur 08/05/21: Baby Sister Ch. Setup with straight elbows. Do you wonder how the Westside Barbell powerlifting team trains to break powerlifting world records? Olympic Barbell. Hang Snatch. Share stretching tips, post your goals and progress, and anything else relevant to flexibility/mobility. Hoist the barbell to chest level. Its the long and heavy one: 2m20/7 and 20kg/45lb. The dumbbell overhead press can be done in either a sitting or standing position and with dumbbells held horizontally at the shoulders or rotated in a hammer grip. Go for 2-3 sets of 8-12 reps, resting between sets. IDM Members' meetings for 2022 will be held from 12h45 to 14h30.A zoom link or venue to be sent out before the time.. Wednesday 16 February; Wednesday 11 May; Wednesday 10 August; Wednesday 09 November Biceps curls use dumbbells, barbells, or kettlebells to work the biceps muscles of the arm and build strength and muscle. Weight training is a common type of strength training for developing the strength and size of skeletal muscles. Hammer curls work the bicep brachii muscle as well as the brachialis and brachioradialis muscles. Hold the barbell with your hands shoulder-width apart in front of you, palms facing backward. barbell curls: three sets of 12; deadlift: three sets of 10; dumbbell hammer curls: standing shrugs; Summary. The hang snatch is similar to the power snatch, but it eliminates the initial pull from the ground to the knees. Standing Barbell Curl: 2 sets of 6 and one all-out heavy double rest/pause set; Tuesday Workout B1. 20: WAIT IN GOLD (4.80) Watch out Maria, urine for it now. Then you've come to the right place. The seated calf machine, standing barbell calf raise and calf press on the leg press machine are all great exercises for building up the calf muscles. Standing Hammer Curl instruction video & exercise guide! You can use this exercise in any upper body strength workout. Learn how to do standing hammer curl using correct technique for maximum results! Lie down on your back in a semi-supine position. You might complete bench presses, overhead presses, squats and curls. A List Of The Best Biceps Exercises. When you reach a standing position, press the barbell above your head. you can do it standing or sitting. Lie down on your back in a semi-supine position. With 1,000,000+ readers and 5,000,000+ pageviews monthly, from more than 185 countries, it connects the worldwide fitness community. The bicep consists of a long head and a short head and is located on the front of your arm, while the brachialis is a deeper muscle that lies beneath the biceps and which, when well-developed, can push your biceps out and make them look more peaked. Hold the barbell with your hands shoulder-width apart in front of you, palms facing backward. 20: WAIT IN GOLD (4.80) Watch out Maria, urine for it now. Lower and repeat for 1 to 3 sets of 8 to 16 reps. The overhead press can also be performed with as a barbell overhead press. This is a calf exercise and gets a good stretch in the muscles. You can use this exercise in any upper body strength workout. Lower the barbell smoothly while keeping a slight bend in your knees. DO IT: Grab a barbell with an overhand grip thats just beyond shoulder-width apart, and let the bar hang at arms length in front of your waist. A List Of The Best Biceps Exercises. Baby Sister Ch. This item: Ollieroo Multi-Function Barbell Rack Dip Stand Height Adjustable Barbell Stand Weight Lifting Rack Gym Family Fitness Squat Rack Weight Lifting Bench Press Dipping Station $139.99 Only 6 left in stock - order soon. If you are going to do 2-handed Hinge down to the barbell and grab the barbell with a shoulder-width grip. Hang Snatch. Hinge down to the barbell and grab the barbell with a shoulder-width grip. Hammer curls work the bicep brachii muscle as well as the brachialis and brachioradialis muscles. Squat with an Olympic Barbell. 19: TIGRE SHARK (4.73) Sink or swim Maria. Learn how to do standing hammer curl using correct technique for maximum results! If you are new to doing curls, or simply looking to maintain existing muscle tone, even 1 to 3 lb (0.45 to 1.36 kg) weights may be sufficient. Do you wonder how the Westside Barbell powerlifting team trains to break powerlifting world records? Touch the floor lightly with the barbell, but do not come to a stop. (Editor's Note: video above is seated instead of standing.) Take a barbell across your shoulders with one foot forward and the other foot backward. Perform these after an exercise like standing curls, in which both biceps heads are targeted with heavy weight. For example, a dumbbell row followed by a barbell row and a straight arm pull. I recommend beginning standing upright with the bar hanging, and then pushing your butt back until you are in pulling position (as opposed to just starting in your pulling position). Perform these after an exercise like standing curls, in which both biceps heads are targeted with heavy weight. Try a variety of moves with different types of equipment to work your muscles in a different way. IDM Members' meetings for 2022 will be held from 12h45 to 14h30.A zoom link or venue to be sent out before the time.. Wednesday 16 February; Wednesday 11 May; Wednesday 10 August; Wednesday 09 November The bar has knurling for your hands and center knurling for your upper-back. Weight training is a common type of strength training for developing the strength and size of skeletal muscles. This exercise targets the biceps and can add serious size and strength to the entire muscle when done correctly. The hang snatch is similar to the power snatch, but it eliminates the initial pull from the ground to the knees. Stand in front of the end of the barbell with feet shoulder-width apart. Exhibitionist & Voyeur 08/05/21: Baby Sister Ch. Standing Barbell Curl: 2 sets of 6 and one all-out heavy double rest/pause set; Tuesday Workout B1. Lower and repeat for 1 to 3 sets of 8 to 16 reps. When youre ready to purchase strength training equipment for your home gym, consider your lifting goals. Setup with straight elbows. Take a barbell across your shoulders with one foot forward and the other foot backward. When you reach a standing position, press the barbell above your head. Maria gets it in the end. BOXROX Competitive Fitness Magazine is the worlds biggest online magazine for fans of CrossFit and functional fitness. The bicep consists of a long head and a short head and is located on the front of your arm, while the brachialis is a deeper muscle that lies beneath the biceps and which, when well-developed, can push your biceps out and make them look more peaked. Dumbbell standing shoulder press. Maria gets it in the end. Then, bring the barbell up to knee level with the back straight and torso bent at 45 degrees. Taking on too much weight causes a breakdown in technique and can easily lead to injuries of the elbow, wrist, or muscle tissue. 3 x Burpee Over Bar. week 1-4 barbell curls, week 5-8, dumbbell curls, week 9-12 hammer curls. BOXROX Competitive Fitness Magazine is the worlds biggest online magazine for fans of CrossFit and functional fitness. Lower the barbell and go immediately back into the squatting position. Switch foot positions back and forth quickly and forcefully. You can use this exercise in any upper body strength workout. Stand in front of the end of the barbell with feet shoulder-width apart. The weight is heavier and your arms arent strong enough to lift it alone. Taking on too much weight causes a breakdown in technique and can easily lead to injuries of the elbow, wrist, or muscle tissue. Place the barbell down, but keep your pace up. The bar has knurling for your hands and center knurling for your upper-back. Barbell Crunch. Hang Snatch. Because of the "overstretched" arm position at the bottom of the movement, it's best done with relatively light weights and at least 8-12 reps per set. it gives you a solid grip and prevents the bar from moving up or down your back when you Squat. Start small and work your way up the dumbbell scale as you progress. This is a calf exercise and gets a good stretch in the muscles. Biceps curls use dumbbells, barbells, or kettlebells to work the biceps muscles of the arm and build strength and muscle. Seated DB hammer curls, 3 sets of 12-15 reps, 60 seconds rest **Performed with 65% of your 1-rep max at lockout. The main part is 28mm thick, the outer part 50mm/2. Setup with straight elbows. This exercise targets the biceps and can add serious size and strength to the entire muscle when done correctly. Lower the barbell and go immediately back into the squatting position. Lower the barbell smoothly while keeping a slight bend in your knees. 18: STANDING OVATION (4.63) Interesting threesome! Attach the rope handles to a low cable pulley position. Seated DB hammer curls, 3 sets of 12-15 reps, 60 seconds rest **Performed with 65% of your 1-rep max at lockout. Place the barbell down, but keep your pace up. Standing Barbell Curl: 2 sets of 6 and one all-out heavy double rest/pause set; Tuesday Workout B1. Attach the rope handles to a low cable pulley position. Share stretching tips, post your goals and progress, and anything else relevant to flexibility/mobility. Switch foot positions back and forth quickly and forcefully. kettlebells, barbells, resistance bands, or cable machines. Attach the rope handles to a low cable pulley position. Lower into a squat position, and drive up. 3 x Burpee Over Bar. you can do it standing or sitting. kettlebells, barbells, resistance bands, or cable machines. Landmine Rotational Clean and Press 18: STANDING OVATION (4.63) Interesting threesome! Barbell Crunch. Baby Sister Ch. Press the weight straight over the ribcage, focusing on contracting the triceps. Lower into a squat position, and drive up. Its the long and heavy one: 2m20/7 and 20kg/45lb. Slowly add weight to the barbell. It uses the force of gravity in the form of weighted bars, dumbbells or weight stacks in order to oppose the force generated by muscle through concentric or eccentric contraction.Weight training uses a variety of specialized equipment to target specific muscle Dont try to curl the weight. With 1,000,000+ readers and 5,000,000+ pageviews monthly, from more than 185 countries, it connects the worldwide fitness community. Learn how to do biceps curls to workout the muscles in this weightlifting video. This exercise targets the biceps and can add serious size and strength to the entire muscle when done correctly. Stand up, feet shoulder-width apart, knees slightly bent. Allow your knees to bend slightly and quickly switch foot positions with a little jump. 20: WAIT IN GOLD (4.80) Watch out Maria, urine for it now. 3 x Burpee Over Bar. You must use your stronger back muscles. week 1-4 barbell curls, week 5-8, dumbbell curls, week 9-12 hammer curls. It uses the force of gravity in the form of weighted bars, dumbbells or weight stacks in order to oppose the force generated by muscle through concentric or eccentric contraction.Weight training uses a variety of specialized equipment to target specific muscle r/flexibility: Let's get flexible! Stand over a barbell, bend your hips and knees, and grasp the bar with an overhand grip with your hands shoulder-width apart. Lie on a bench or step holding a barbell with hands about shoulder-width apart. Dumbbell standing shoulder press. The main part is 28mm thick, the outer part 50mm/2. Exhibitionist & Voyeur 08/05/21: Baby Sister Ch. 5. Hoist the barbell to chest level.