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Physio richmond - Cambie Physiotherapy and Health Clinic
At Cambie Physiotherapy, our direct billing access with ICBC , Work Safe and most of the insurance companies make it easier to get hassle free Physiotherapy in Richmond resulting from car accidents , work and sports activities or issues due to ageing or chronic pain.
Mixed Grip Deadlifts are Still Fucking Stupid. Misogyny Aside, Version 2
About three years ago now I wrote what I thought was a pretty banal blog about deadlift grips. Every few months or so it gets someone all huffy in the comments, and we laugh. The pinnacle was reached last year when a Mr. “Tony Mak'' left this absolute diamond:
“You don’t know what the fuck you are talking about. Come lift with real men repping 700-1200 lbs* with mixed grip. Get your girly shit outta here”
I’ve been chasing that high ever since. Tony, if you’re out there: I miss you every day.
*For reference the world record, held by Hafthor Bjornsson (AKA The Mountain), is 1,104.5 pounds for one rep. So there are probably quite a few people who would love to meet our Tony and his 100% real and not made-up deadlift that definitely exists.
Honourable mention also goes to Blake, who calls me names and mentions being “outlifted in front of your girl”. I love you too, boo.
Sarcasm aside, how about the misogyny?
I disagree with most of the comment-leavers, but that’s great - the world needs different points of view. I’m open to changing my mind with new information and I’m always here to talk it out. Not that that would be a particularly interesting chat in this case because anyone who read past the headline knows the gist of my blog boils down to : double-overhand is better for you than mixed grip, except for when it’s not.
Which, you’ll note, has NOTHING to do with gender.
I don’t have a habit of pulling my punches, and I don’t expect anyone else to, either. Unnecessarily aggressive debate is why I get out of bed in the morning. (Pls refer to previous blogs or ask Phill the physio for confirmation). But there is a difference between talking smack and being sexist and I’m not here for anyone who can’t tell - or won’t learn - the difference.
Instead of refuting the point, people like T.Mak will attack the person making it. In this case with an attempt to denigrate femininity in order to dismiss opinions coming from women and non-men as somehow less valid.
This is known as an ad hominem argument and is the intellectual equivalent of going for the player rather than the ball. It’s a dirty move, it’s beside the point, and it lacks finesse. This one isn’t even original, so I’d give it a 1/10 at a stretch.
The term “real men” is also revealing, suggesting that not only men, but specifically only real men, have a right to express themselves on this topic.
But what is a Real Man? How could we ever define that? Is it someone who can deadlift 1200 pounds? Cos that’s precisely zero persons worldwide, my dude.
But apparently Tony knows what makes a rEaL mAn - which would make him the realest of the men, right? Uh huh sure.
As for the heinous crime of “being outlifted in front of your girl”. As if a woman’s place in the gym is to clap our tiny hands and squeal in feminine delight when our male partner lifts more metal off the ground than some undefined Lesser Man… sweet Jesus please let it be tax time because I cannot think of anything more boring.
Insinuating that women are there to admire men’s achievements rather than work on their own is peak misogyny, not to mention full-on narcissism.
Blake’s word choice is also telling. Possessive pronouns aside, surely by his own logic being outlifted BY your girl would be an even sicker burn? But that implies that women have every right to be in the weights room, lifting heavy… and if you let that idea have any air then the whole house of cards starts to shake.
The implication of comments like these are that women and non-men are not welcome in (what they see as) male spaces (eg: gyms) unless they toe the line. And that when they don’t, it justifies the use of dismissive and bullying tactics to put those intruders back in their place.
But possibly the most problematic aspect is the blind assumption that the writer of my article must be a straight man (and as such would be absolutely ruined by allegations of girliness).
I understand that my name can be confusing - but there is a picture of me looking girly AF, as well as a bio including the word ‘she’ and ‘female’, literally one centimetre below the last line. (Not that I needed any confirmation that they hadn’t read past the first paragraphs.)
To me, this reveals that it simply does not occur to them that a person with an opinion about lifting weights would be anything other than male. Like, not even worth the five seconds it takes to check.
Not that I’m shocked - it happens all the time.
Yeah it is changing but sadly it hasn’t trickled down to the bottom of the swamp, yet.
I kind of can’t believe it even has to be said at this point, but the idea that any kind of physical pursuit affects a person’s Femininity or Masculinity is a colossal rip-off to all genders.
It stifles women by putting up stupid barriers to waste our time. Having to answer back to this shit, and talk about how my hobbies somehow don’t match my genitals, has been a part of my life for as long as I can remember and I’m bloody tired of it.
It stifles men by making it seem like the only true goal is becoming a Real Man - and you’d better believe those goalposts don’t stay still.
And it perpetuates the myth that we all have to fit into these two little gender boxes, and that anyone who falls outside or in between doesn’t get to be heard.
Peta, works here and there for us as a Remedial Therapist, but is transitioning into a Full Time roll with the Melbourne Fire Brigade. However she still writes cool shit for us, and looks after our plants. She’s been part of our team for the past 5 years.
How to Use Blood Flow Restriction Bands at the Gym
1. Start by using either a pressure cuff or floss band to allow for blood flow restriction. In our clinic we use the latest Sports Rehab Tourniquet device. For those wanting a ‘prison-fit’ vibe, floss bands are great, (especially for all the crossfitters who have them stashed away in their gym bags).
2. Aim for 60% of Max Blood Flow Occlusion Depending on what device you’re using, science says all the good things seem to happen around 60% of max blood flow occlusion. 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). For floss bands it becomes more of a guessing game. Wrap around the limb as if you’re compressing a bleeding wound. You’ll know quickly if it’s too tight; main complaints are the limb is now purple or you have one hell of a pins and needles party going on and can’t move it. Not to worry, just loosen it off a little.
3. Begin the exercise(s) of choice with the following rep schemes; 30-15,15,15 or 40-30-10-5. There is no concrete evidence for repetition amount currently, however science likes to follow the reps of 30-15-15-15. I believe it’s important to consider why you’re choosing blood flow restriction training in the first place – hypertrophy (lets chat endurance and BFR next blog). So high reps / volumes are required, especially the first set as it allows for a pooling effect from the start. For all of the science stuff and a more detailed outline of what occurs physiologically check out Peta G’s blog – ‘Blood Flow Restriction training during this glittering tropical storm of cosmic proportions’ Blood-Flow-Restriction-Training For training purposes, aim for one long set followed by 3 shorter fatigue sets, giving yourself 30-60 seconds rest between sets. The goal is to leave the cuff on for the whole time. Depending on how many exercises you’re doing, the cuff will remain on for 5-10 minutes.
4. Then let the Blood Flow Restriction magic happen. This is the time to put your game face on, grit your teeth and grind out some reps. Is it easy? Nope. Will it hurt? I’d say it’s more of a tickle – like the type your cat gives you when he’s starving and really wants his biscuits, that kind of tickle. Like most training elements there is some hurt associated with it. To quote my great mate Peta “It burns. A lot. In a way that it would be pointless for me to try and describe; you reeeeeally have to experience it yourself. but you can’t say I didn’t warn you” There are a lot of nice things happening to your joints, ligaments and tendons that are now getting a short holiday from any extra stress load.
5. When to use Blood Flow Restriction? Blood Flow Restriction training can be used during; gym training, hypertrophy training, rehabilitation, body sculpting, tendonopathies, or post surgery. If you can understand what your aim is, then you’ll know when to use it.
Or just ask me!
Phill is one of the leaders of the free world. Currently working as a dual clinic manager here at Evolutio, he has strong interest in Olympic lifting, strength, conditioning and blood flow restriction for biceps. He is currently the Rehab Physio for the AFL Bulldogs women’s team here in Melbourne.
You can book in with him here!
Understanding the Scientific Principals of Training and recognising the trade-offs between different principals helps support effective program design.
Injuries interrupt what you love doing most. Get back to it with sports physiotherapy care from Form + Function Physiotherapy Richmond. Book online today.
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Why Sitting Could Actually be Your New Best Friend!
Sitting generally gets a pretty back wrap.. Sitting at your desk all day can be a pretty big contributing factor to that pesky neck or back pain that you have been experiencing. Not to mention that increasing waistline that sitting at a desk all day won't be helping.. Most health professionals might agree that sitting could be classed as the new smoking.
This may be true but as with most things in life it depends on the context. We actually use sitting in a few rehab programs to help clients work on their strength, mobility and muscle activation. Sitting can add more stability, proprioceptive feedback or gives us the ability to exercise harder or easier.
One of the best sitting exercises I have been using with clients recently is the Seated Good Morning. This exercise hands down is one of the best ways to build strength in the posterior chain, mobilize the hips, hamstrings and lower back as well as hitting the medial hamstring and adductors. I have found it really effective with clients who suffer from chronic lower back pain, hamstring troubles, groin or hip impingement and adductor issues. If you have tight hips, trouble hitting depth on squats or find everyone keeps telling you to strengthen your glute, but all the activation and strength work under the sun hasn’t helped, you need to try this:
The aim of the exercise is to eccentrically (load while stretching/lengthening the muscles) load the hamstrings, glutes and lumbar erectors. So this means when performing the Seated Good Morning you should feel as stretch in your adductors, hamstrings, glutes or lower back - it may be different depending on your body
As always technique is king:
Un-rack bar or you can use a broomstick
- Position bar on shoulder blades, shoulders back and in, wrists strong
- Abs braced - keep rib cage down and stacked over hips
- Lean chest forward aiming for down in between knees
- Feel like hips are rolling over - “stick your bottom out”
- Knees push out wide
- From the bottom to the top drive heels into the floor and squeeze your bottom
- Repeat for desired rep range
For rehab depending on the individual we tend to start using a broomstick and then program to an Olympic barbell. Depending on the desired result adding weight as required. A nice goal for most clients would be body weight load on the bar 3x8 reps chest to bench. All reps are strong and controlled. Or pushing the envelope to do this !?!
As always feel free to have a play. If you have any trouble let us know or get in for a session because if there is a problem, it potentially is the cure you have been looking for just in disguise.
This is Bayden. He is our friend. He could be your friend too. He’s been voted the number one Physio in Melbourne 15 years running. With a special interest in foot biomechanics, Flexor hallucis longus, powerlifting and running injuries. You should see him. You can book in here.
The Terra Nova Physio is a team of physiotherapists who treat various kinds of muscular pain in a very hand on approach. This treatment includes acupuncture and Pilates as well.... Read more »
In order to say that pain is something that everyone faces at certain point in life, the doctors are always there to treat them with all their expertise. A detailed description of how the pain is treated and finding the root cause is mentioned below.
