Is Your Squat Stuck? It's Not Why You Think.

Do you have an odd sticking point in your squat? Let’s fix it right now.

Odd sticking point? What do you mean?
On your descent, you reached back with your hips, you pointed your chest at the floor, and you shoved your knees apart. You’ve gotten a bounce out of the bottom of the squat, you’ve started your ascent, and you’re driving your hips upward as you do so.

You’ve maintained that nice, leaned over back angle, and then, when you’re past what is the typical sticking point of a heavy squat - around one third to one half of the way up - right when things should start getting a bit easier, suddenly, your squat is still extremely difficult. In fact, it might even get harder and actually slow down.

If you want to see a demonstration of this, watch the video below - specifically the squat that starts at the 0:43 mark.

What did I do wrong?
You maintained your back angle and drove your hips up out of the hole initially, but because the barbell feels awfully heavy and you’re worried about missing the rep, your brain reverts to “Oh-my-goodness-I-need-to-stand-up-right-now,” and you start raising your chest too soon.

This kills your hips drive, the bar speed dies, and the squat gets much harder than it should be at this point in the ascent.

The Fix
There are a couple of different cues to help you solve this problem:

• Keep driving the hips.

• Stay in your hips.

• Stay leaned over.

• Stay in your lean. (my personal favorite, and the idea is to stay in that leaned over position longer than you think you should)

Tyler does an excellent job staying in his hips, - staying leaned over - on his ascent.

When panic sets in - when you really want to raise your chest and try to get your torso vertical (which will make your squat miserably hard) - stay in that lean just a bit longer . . . and you’ll reach the top without making the squat any harder than it needs to be.

To see this “staying in your lean” executed well, go back to the video above and watch the squat at the 0:56 mark.

Stay in your hips, stay in your lean - and you’ll be just fine.

As always, we hope this helps you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

WORST Deadlift Ever?! | How to Set Your Back for the Deadlift: Part 5

Got an awful looking back when you deadlift? Starting Strength Coach Phil Meggers helps you fix it fast in Part 5 of this Saturday Shorts series.

(A Blast from the Past video originally published on 01/21/23)

Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

Bench Press Cue: Pull Your Fists Back!

Jordan’s arms are straight, but notice the position of her fists in the picture on the left versus the position of her fists in the picture on the right (i.e., with shoulders retracted).

(A Blast from the Past article originally posted on 04/30/21)

When we set up to bench press, we retract our shoulder blades before we start the movement. We do so as this process creates more stability (i.e., it creates a wider base of support on the bench itself) and puts us in a stronger and more efficient position from which to bench. It also has the added bonus of reducing the distance the bar has to travel throughout the lift.

However, lifters occasionally have a bit of trouble pulling their shoulders back into the proper position. Sometimes this is due to a lack of understanding of what this position looks and feels like, and sometimes it’s simply an inability to exert conscious control over something they can’t see. Either way, if you struggle to retract your shoulders blades, try cueing yourself to pull your fists back instead.

Compare the height of the barbell in the photo on the left (incorrect: fists not pulled back) with the height of the barbell in the photo on the right (correct: fists pulled back). For a reference point, look at the “Exit” sign in the background.

The cue “Pull your fists back” implies that - when you’re set up on the bench with the barbell locked out overhead on straight arms - you’re going to try to pull your fists back toward you as far as possible (i.e., as close to you as possible) without bending your elbows.

You can try this with or without a bar, and either way, you’ll find that you can actually pull your fists back toward you at least an inch or two, and having done so, you will have successfully retracted your shoulder blades into the correct position without having ever thought about your shoulders.

Pull your fists back the next time you set up on the bench - it will help you develop a stronger and more efficient bench press, and that’s always a good thing. If you’re interested in more tips to help your bench press, check out the included videos.

As always, we hope this helps you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

NEVER Do This with a Heavy Press (or You’re DONE)

Your heavy press is harder than it needs to be, and here’s the one error that might be holding you back. Starting Strength Coach Phil Meggers explains and covers a few simple fixes that can make all the difference.

Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

Metro Testify - August 25, 2025

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A post shared by Testify Strength & Cond. (@testifystrengthconditioning)

THIS WEEK'S SUBMISSION

From our video Deadlift Pro Tips (The "Don't Stand Up" Trick) (click the title to watch):

Tony Falcone
Excellent video! What helped me most was when a coach said to "Push your feet through the floor". The lift feels so much stronger and natural when you do that.

Phil
Thanks very much, and indeed, that type of “push the floor“ cue (and variations of it) is always a good one!

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TESTIFY ONLINE COACHING

Interested in getting stronger working one-on-one remotely with us? Click here to book your free strategy session.

Get Stronger. Live Better. Start Today.

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ARTICLES & VIDEOS

How To Make Strength Training 5x Times Easier
Strength training doesn’t have to be intimidating or complicated. In this video, Phil covers 5 simple tips that make lifting more approachable, more accessible, and more effective for anyone—no matter your age, experience, or fitness level. Click here to watch.

BEST Strategy for a Stronger, Smoother Deadlift (6 Simple Tips)
Trying to grip it and rip it? Don't be silly. You're missing out on a better deadlift and bigger PRs. Let's fix this. Click here to read.

Blast from the Past: Lifting Gear | What to Wear and What NOT to Wear!
In our first video in the "Lifting Gear" series, Phil quickly dives into what to wear as well as what not to wear when it comes to training clothes. Click here to watch.

Blast from the Past: Types of Barbells: Weightlifting vs Powerlifting vs Hybrid
Why do barbells have different markings? We cover what they mean, what purpose they serve, and how to know which one to use. Click here to read.

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SLEEVES ARE OVERRATED - GRAB A TESTIFY TANK!

Sun's out, guns out, and we've got men's and women’s tank tops in multiple colors.

Get yours today and represent your favorite gym!

Click here to head to the Testify Store.

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WHAT'S COMING UP

Reminder: We will be closed for training on Monday, 09/01/25, in observance of Labor Day.

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Friday Night Fun Night: Trivia Teams!

• Join us for the first-ever Testify Friday Night Fun Night at 6:30 p.m. on Friday, September 26!

• Grab your smartest friends (or the ones who make you laugh the most) and join us for a night of trivia, laughs, and good food!

• Teams of up to 5 people will compete in a friendly trivia contest with fun prizes up for grabs.

• More details to come!

Minneapolis, MN: Starting Strength Squat & Deadlift Camp

• October 4, 2025

• Spend the day learning the theory and practice of the low bar back squat and the deadlift.

• Participants will spend lots of time on the platform receiving coaching and instruction on the squat and deadlift in a small group setting. We will also have a lecture and discussion on programming and cover how to identify and correct common technical problems.

• Click here to register or for more information.

Kansas City, MO: Starting Strength Squat & Deadlift Camp

• October 25, 2025

• Spend the day learning the theory and practice of the low bar back squat and the deadlift.

• Participants will spend lots of time on the platform receiving coaching and instruction on the squat and deadlift in a small group setting. We will also have a lecture and discussion on programming and cover how to identify and correct common technical problems.

• Click here to register or for more information.

Testify Christmas Classic

• December 13, 2025

• The Christmas Classic is a team strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2-4 lifters/team and perform all 4 lifts; each lifter will receive 3 attempts for each lift.

• Click here to register or for more information.

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THIS WEEK’S CONDITIONING

Option 1
“Prowler Base+1”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest 30 sec.
4. Repeat 5-15 times.

Courtesy of “Death by Prowler” (on Starting Strength).

Compare to 2025.07.21.

Option 2
Bike/row:
3 rounds of:
8 x 20 sec on/40 sec off
Rest 3 min between rounds

Score = lowest distance

Compare to 2025.06.02.

Option 3
5-10 rounds of:
30 sec ME tire flips
30 sec rest

Compare to 2025.05.05.

Option 4
1. 5 yoke carries @ 30 yd (15 yd downback) – work up to heaviest carry
2. 5 rounds of 5 reps on the axle “clean and press away” – work up to heavy set of 5

Compare to 2025.05.05.

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As always, we hope this helps you get stronger and live better!

Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

BEST Strategy for a Stronger, Smoother Deadlift (6 Simple Tips)

Quit trying to yank or jerk your deadlifts off the floor.

Heavy weights cannot be yanked off the floor. Light weights can, of course, but in doing so, you’re accidentally practicing something that won’t work when things get heavy.

With this in mind, let’s cover six ways to fix this problem along with a bonus tip at the end to tie it all together.

The Mistake
The error of trying to yank the bar off the floor is usually caused by poor execution of step four in the five-step deadlift setup process. Here’s a quick recap of that process, and you can watch the video below for a more in depth treatment:

1. Stance - shins one inch from the barbell

2. Grip - bend over and grab the bar (don’t move the bar)

3. Shins - bend your knees slightly (i.e., drop the hips slightly) until your shins lightly touch the bar

4. Chest - squeeze your chest up to set your back

5. Pull - drag the bar up your legs as you stand up

When you squeeze your chest up in step four, you should be putting a significant amount of tension on the bar, and lifters who don’t do this tend to then yank the bar off the floor when they try to execute step five (i.e., pull).

Here are six cues to ensure you put tension on the barbell when you set your back.

Cue #1: Bend the bar.
With this cue, you are reminding yourself that when you squeeze your chest up with long, straight arms, there should be enough tension on the bar at this point that the bar starts to bend upward in the middle. In other words, you create a bit of a hill with the bar. 

Figure 1: The difference in bar shape between no tension (left) and tension (right) is very noticeable, and it’s even more noticeable when watching it in person or on video.

Cue #2: Bend it before you break it.
The same concept applies here, but this is a bit catchier. It’s the “try it before you buy it” cue of smooth pulls.

This cue also has the benefit of illustrating the timing needed - you bend the bar before you break it off the floor. You don’t bend the bar and try to break it off the floor at the same time.

Think “set the back, pause, then pull.”

Cue #3: Flex the bar.
This is another cue that emphasizes the change in the shape of the bar that should happen when you set your back. You should see and feel the bar flex upward when you squeeze your chest up to set your back.

Witness the noticeable difference in bar shape (between tension and no tension) at the 1:02 mark in the video below.

Cue #4: Pull the slack out of the bar.
Every bar has some slop (i.e, some gap or distance) between the shaft and the collars, and you also have slop between the sleeve of the bar and the plates themselves. When you squeeze your chest up - applying tension to the bar - you should make this slop disappear.

You can see this happen on video, so watch the video below at the 1:55 mark.

Cue #5: Pull the click out of the bar.
This is the same idea as cue #4, but you’re focusing on the audible aspect instead of the visual aspect. When you put tension on the bar, you’ll hear the barbell click as the shaft moves upward against the collar of the bar, and you’ll also hear some noise as the plates rattle a bit.

Make some noise when you set your back (you can hear this at the 2:29 mark of the video above).

Cue #6: Heavy in the hands
Before you squeeze your chest up and consciously apply tension to the bar, you probably aren’t supporting much of the weight of the bar in your hands. You shouldn’t be resting on the bar, but you’re not pulling upward much either.

However, when you squeeze your chest up to set your back, you should absolutely be supporting a significant portion of the bar’s weight in your hands. If it’s a 400 lb deadlift, you might now be applying 100 lb, 200 lb, maybe 300 lb of upward pull at this point. The specific numbers aren’t important (and they’re made up in this example, anyway) - the point is that you should feel significant weight in your hands because your hands are now supporting that weight (and correspondingly, the floor is supporting less of that weight).

Bonus Tip: Squeeze the bar off the floor.
Some lifters will do a good job of setting their backs with proper tension on the bar, and then they’ll make the mistake of slightly releasing that tension and then trying to yank the bar off the floor. This is usually a subconscious effort to get a bit of “down-up” movement out of the lift akin to the bounce you see at the bottom of the squat.

However, the floor prevents this movement as the bar can’t actually go downward, and as a result, slack is created in the arms, which then is “yanked” back out again as the lifter tries to jerk the bar off the floor.

Cue yourself to squeeze the bar off the floor.

As you squeeze something hard, you grip it tightly, then tighter, then tighter yet.

Likewise, this reminds you to pull harder, then harder, then harder yet as you pull the bar smoothly off the floor. An efficient start to your pull is analog - not digital. It’s not a switch, but rather a dial. You turn that dial up when you set your back with tension, and then you smoothly turn it up further to start the pull.

As always, we hope these tips help you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

---

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?