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What is powerlifting and how can it benefit you?

When the words ‘powerlifting’ or ‘powerlifters’ come to mind you might think of big burly men pushing stacks of iron and devouring mountains of food. But, as I have found from my own personal experience, this isn’t really the standout feature of powerlifting and certainly isn’t a necessity when incorporating it into your fitness regimen. In this article I will be discussing exactly what powerlifting is, how it compares to other training styles and will point out some of the positives of this style of training in particular.

What is powerlifting?

Powerlifting is a sport which focuses on getting as strong as possible in the three primary lifts, also known as ‘the big 3”. The deadlift, squat and bench press. These exercises form the foundation of powerlifting training and the first focus for anyone new to the sport is to learn how to do each movement with appropriate technique. Once the technique has been mastered, then the focus can shift to lifting as much weight as possible whilst maintaining good technique.

Since the goal of powerlifting is to lift as much as possible, powerlifting workouts involve low reps (generally 2-4 repetitions per set) with high percentage of maximal weight and long rest periods between sets (3 minutes or longer).

 

Bodybuilding, in comparison, uses higher rep ranges (often >8 reps per set) which is better suited to increasing muscle size (hypertrophy) rather than power. This is also very different to the programming found in high intensity interval style (HIIT) gyms that have become popular in recent times. So why would someone like to train this way?

As a novice to powerlifting these are the benefits I’ve enjoyed so far:

  • The simplicity: almost the whole body is trained in just three lifts! This also means I can easily remember whether I am ready for another session of either deadlifts, squats, or bench press.
  • The functional component: the big 3 lifts each require action of multiple joints and muscles and increases the strength of the entire body. Squatting is essentially getting in and out of a chair, deadlifting is picking something up off the ground and bench press helps with everyday pushing and pulling movements
  • Better connection with my body: each training session pushes me to my limits! I have to focus hard to ensure my brain talks to my muscles effectively to get maximum recruitment of all the right muscles for the lift I’m working on. I’ve found that by pushing my nervous system to its limits I am feeling stronger rapidly. This type of strength is known as neuromuscular strength and refers to the brain having improved communication with your muscles. Improved communication with muscles can contribute to Injury prevention
  • Powerlifting has a unique way of motivating you that likely stems from its simplicity. Many people will tell you – there is just something really satisfying in seeing the numbers of each lift increasing. I feel motivated to persevere to keep going and increase the weight that I’m able to lift in each exercise.As a final note, make sure that whatever exercise you choose, it is something you enjoy doing. If you are stuck in an exercise rut, then powerlifting might be the right thing to spark your enjoyment and motivation. Make sure you tell your physio if you are starting any new exercise and ensure your body is moving well to avoid injuries. At Barefoot we can develop a plan to get you back to exercise and even ready to try powerlifting if that is your personal goal.

Want to learn more about powerlifiting? Or book an appointment at Barefoot? Click the link here. Physio Alistair

Brain Overload

Pete – touch footy, barramundi fishing and sirens blaring!

Physio for paramedics

Pete Joseph loves a challenge. Whether it be side stepping on the touch footy field, barramundi fishing or saving lives. 

At Barefoot, we love to look after the people who look after us. Being a paramedic is taxing on your body. You need to put yourself into difficult situations physically and mentally. It’s important to have your outlets and for Pete Joseph, it’s touch footy & barramundi fishing. We were keen to hear more about this lifestyle that sounds like it’s out of an Adventure magazine!

You’ve just played for the NQ Touch Footy team at a State comp, but you live in Brisbane. How does that come about?

I’ve represented Cairns Pirates at the NQ championship whilst living in Cairns multiple times and due to this I was able to use my home grown status to tour with the team this year in June 2015. This is an avenue for players such as myself that have a passion for representing their home region.

Having grown up in cairns you can’t help but feel an emotional attachment to representing the region at any opportunity you can get. Not only do I get to play touch football with my mates I grew up with, but making it known to everyone that I’m a proud NQ boy and will always be. This is something most city slickers won’t ever understand. Cairns will always be known to me as my home and the connection with the region is something that will never fade. I suppose you can compare it to the same passion that Queensland supporters have during the state of origin series… Queenslander!!!!!

Physiotherapy touch football

We know you get asked about it all the time (because we all want to know about you guys in uniform!) but can you tell us about what made you decide to become a paramedic and what’s a usual day like?

I’m a bit biased, but being a paramedic is the best job in the world. I was an electrician but I wanted a bit more of a challenge and being a paramedic has certainly filled that void. Being a paramedic is rewarding and unique which makes the role so enjoyable.

And what’s a usual day like? It’s sometimes that’s hard to describe. There are no two days that are similar, not even close. We don’t have a usual day which is one of the reasons why I and other paramedics are attracted to the role. When we log on with our communications centre, the possibilities are endless. We could be simply talking amongst ourselves about the weekend sport when we receive a job that requires us to treat a patient that can be medically unwell or involved in a traumatic event. We never know what we will encounter or who we will meet, which is what makes it so interesting.

We hear that you love fishing in the NT. Tell us about your most memorable trip.

Fishing is my chance to completely relax. Being isolated with your mates catching HUGE Barramundi is hard to beat. I have heaps of great memories however catching your first fish [especially barramundi] of the trip always sticks in your mind. This photo was taken in Kununurra W.A which was our plan B location due to bad weather in the Northern Territory.

Fishing lifestyle Physiotherapy

Thanks Pete!

PS – Pete’s next focus for touch is to be representing the North Queensland Cyclones, March 2016 at the National Touch League Championship in Coffs Harbour.

 

If you have a demanding job that is hard on your body, why not book in with us for a ‘tune up’ – where we can check you over from time to time and treat anything that may come up.  This is a great way to keep your body at 100%  If you’d like to book in with us for a tune-up, CLICK HERE.