Warning: strong language.

Also warning: rant.

A mixed grip deadlift or an alternate grip deadlift is when you hold onto the barbell with one hand in a supinated/underhand position (palm facing out) and the other in an overhand position (back of the hand facing out).

It can make deadlifting feel lighter or more manageable on the hands by sandwiching the bar between the opposing fists with an alternate grip.

As the forgotten and neglected uncle of the leg family, the ankle is a joint as detailed as any in the body. Containing 26 bones, 33 joints and over 100 muscles, ligaments and tendons it's clearly not as simple as it may look.

What we need is a concoction of mobility drills, proprioceptve drills and stability drills to nail all facets, important in getting our ankle ready for training.

Aim for 60% of Max Blood Flow Occlusion

Science says all the good things seem to happen around 60% of max blood flow occlusion depending on what device you are using. This allows for just enough venous restriction with continued arterial blood flow.

With a Sports Rehab Tourniquet - pump the pressure until you can no longer feel an arterial pulse (my advice it to use medial malleolus/ inner ankle pulse). Then measure approximately 60% of that OR aim for between 130-150mmHg – for first timers start lower (thank me later).

You train hard, you press most days and squat like a Bulgarian but you’re still not seeing the improvements you would expect? Or do you have issues with certain lifts that you just can’t iron out?

It’s likely that there is a weakness within the kinetic chain that just isn’t up to par. Remember a chain is only as strong as its weakest link.

There isn’t a one size fits all approach when it comes to how we, at Evolutio do Physiotherapy. The same can be said about how you train.

What’s best for you could be completely ineffective for the person who trains right along side you.

Jac our resident geek sat down with weightlifting coach and biomechanical extraordinaire, Lester Ho, AKA “The Training Geek” to chat about everything from coaching, training, rehabbing (…even their matching Asian flat feet!) and how, many factors can change the way you approach the barbell.

Over the next few months, we will release a series of blog posts to help you understand what types of drills and exercises are best suited to the type of athlete you are!  

We had the pleasure of being part of the Western Warriors Weightlifting Competition on Saturday 11th July.

Born from the idea that CrossFitters love to Oly, CrossFit Rise Up owners Ben and Logan Poon along with Damien Hennigan of CrossFit Westgate, came up with the idea to run a unique Weightlifting Competition for CrossFitters.

Only in their second year running, this comp sold out within hours of being released and there’s no doubt it’s here to stay!

So often we see people come into the clinic with issues performing overhead moves, none more so than the Snatch or Overhead Squat.

For the most of us, we are chained to a desk the good majority of the day, most days a week. This sustained stooped forward position leads to your thoracic spine being stuck in flexion, which doesn’t allow proper scapula mechanics, in turn limit end overhead position or if left unattended can lead to painful shoulder impingement syndrome.