Mixed Grip Deadlifts are Fucking Stupid
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.
How to Use Occlusion Bands
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).
Muscle of the Month
They say that “the people who you spend the most time with you become”; Deepak Chopra, so in an attempt to make you all more awesome we have decided to give exclusive access and intel to the inner workings of the mind at Evolutio HQ. Welcome to the world of discussions about food, training, rehab, food and umm more food talk.
Go sports!
Last weekend I had the privilege of watching our very own Peta G smash through waves in row boat. Of course, being the absolute beast that she is, she won all four of her races on the day.
Before this day I had never even heard of surf boat rowing. I love discovering new sports; whether through friends or patients that I’ve treated.
Here’s a short list of unusual sports that I’ve come across with my personal interpretation of each:
Trust(ing) the Process: Check yourself before you wreck yourself
Okay, so, now it's my turn to blog and I'm going to be a bad cop to Phill's good cop.
If you've been into the clinic or met us you'll you know that these are pretty obvious roles for us – his hair is higher, he smiles a lot and he has less of a tendency to go off on elaborate angry rants for unclear reasons.
Gluteal Amnesia
You know when you're having an argument with someone and you get angry, and you know you can't say “you are such a dickhead” but you can get away with “you're acting like a dickhead”?
Bear with me here, but I reckon this applies to glutes, disc bulges, shin splints, heel spurs and a heap of other painful things. We have so many clients that come in and say “I was told it's shin splints and to stop running” or “I had a scan that showed a slipped disc so I haven't deadlifted since then”, and I'd like to convince them these things don't always mean that particular body part IS a dickhead, maybe it was just acting like one at one point.
21,000 Reps vs 30
We breathe on average about 21,000 times a day. Now, what if we are not breathing correctly? That’s a lot of times in one day to do something wrong. There’s various ways to breathe: mouth V nasal, chest V abdominal. Some good, some not so good. If our breathing pattern is not “normal”, then we will struggle to normalise any of our other movement patterns.
Optimal oxygenation occurs through nasal breathing. We should be doing this 99% of the time. Mouth breathing is associated with “fight or flight”, whereas nasal breathing is associated with “rest and digest”. Basically we want to convince our brain that it is in a “rest and digest” state a majority of the time to reap the benefits. Nasal breathing reassures our subconscious we are safe. We need to turn nasal breathing into a habit. This can be tricky at first, but we will explain how and why you should be doing this below.