Understanding barbells is easy, actually (but what are the rings for?)

Ever wondered why barbells have rings etched into them? Starting Strength Coach Phil Meggers breaks down the key parts of a barbell and explains what those markings mean – and why they matter.

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Quick & Easy DIY Lifting Straps!

(A Blast from the Past article originally posted on 10/29/21)

You can buy lifting straps, or you can make this practically indestructible pair for about two bucks. Here we go:

Step 1
Purchase some 1-inch climbing tubular webbing (it will be flat even though it’s actually a tube). You can simply type in “climbing tubular webbing” into the search engine of your choice, and you’ll see a host of options, or you can just click here.

You can get something a bit wider than an inch if you like, but the 1-inch material will do just fine. Climbing webbing is extremely durable - remember, climbers trust this stuff with their lives. We’re just trusting it with our deadlifts, rows, etc.

Step 2: Cut a length of webbing about 2 ft long.

Step 2
Cut a length of webbing that is about two feet long. The exact length will vary by person, but you’ll want to err on the longer side. If the straps are too big for your liking, you can easily make them shorter later on. If you have large hands, you might want to go a bit longer than two feet.

steps 3 and 4 (left and right, respectively)

Step 3
Burn the cut ends so the straps don’t fray. A few seconds of burning is all that is necessary.

Be sure to let the burnt ends cool before touching them. This may seem obvious, but trust me - it’s worth mentioning.

Step 4
Place one end of a strap on top of the opposite end of the same strap so that they overlap by an inch or so.

steps 5 and 6 (left and right, respectively)

Step 5
Wrap 6-8 inches of athletic tape around the overlapped ends.

Step 6
Repeat steps 2-5 to create the other strap, and you’re done!

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

-Phil

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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?

How to EASILY Move Stall Mats! | Gym Equipment

(A Blast from the Past article originally posted on 11/10/23)

The classic ¾-inch-thick, 4 ft x 6 ft horse stall mat is very useful for gyms - whether a commercial gym or a home gym. We’ve used many, many mats in the construction of our lifting platforms, and you can also simply use them as gym flooring.

However, they are a pain to move. A real big pain in the butt in fact, so whether you’ve got a partner to help you or you’re moving mats on your own, let’s solve this problem.

Note: While I’ve provided photos to help, all of these solutions are far more easily understood in action in the included videos.

Figure 1: Two People - hanging the mat over a board (top) and rolling up the mat (bottom)

TWO PEOPLE
If you’ve got two people, there are a couple of solutions (Figure 1), and we’ll cover a third option in the “reverse taco” section later in this article.

Solution 1
One option is to lay a board (or pole) on the floor. Next, lay the mat on top of the board. Finally, pick up both ends of the board and rest them on one shoulder of each person.

Solution 2
A second option is to simply roll the mat up and have each person grab one end.

ONE PERSON (Reverse Taco Method)
Having two people is nice, but there is a very easy way to drag a stall mat when you’re on your own. Now, don’t try to drag it like the fool in Figure 2 - you’ll have to pinch the mat extremely hard between your fingers, it will be very difficult to keep that grip, and half the time, the mat will simply slip out of your hands.

Figure 2: Don’t use either of these methods. they’re dumb.

Instead, do the following as described in the three steps below and as demonstrated in Figure 3.

Step 1
Pick the mat up from the edges.

Step 2
Flip the mat so it creates a “hill.” The edges of the mat will now be wedged into your hands, which means that you don’t have to hang on very tightly at all.

Step 3
Drag the mat. You’ll be surprised at how easily you can hang onto the mat utilizing this method.

figure 3

This method can also be utilized by two people (Figure 4), and as mentioned earlier, this is far more easily demonstrated and understood on video than with the printed word and photos, so I’d recommend watching one of the included videos.

Figure 4: 2-person reverse taco method

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:

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• 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.

(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?

How to (EASILY) Put on Tight & Stiff Knee Sleeves (TWO METHODS)

Knee sleeves are wonderful, but if you find yourself struggling to put them on in the first place, today’s two tips are for you.

I would highly recommend watching the video below to see these two methods in action (all the photos in this article come from this video) as it’s easier to learn from a demonstration.

Method 1 – Basic 7 mm Knee Sleeve (or thinner)
This first approach works very well with the typical 7 mm thick knee sleeve such as a Rehband or IronBull sleeve, and it works equally well with thinner sleeves such as 5 mm thick sleeves. With that said, don’t get a 5 mm sleeve - once you try out a 7 mm sleeve, you’ll never go back.

Step 1
Orient the knee sleeve so that it is right-side out with the correct side up and facing forward.

step 1

Step 2
Turn the knee sleeve inside out, and in the process, you will also turn the sleeve upside down.

step 2

Step 3
Rotate the sleeve so that the front faces backward. This part is optional, but it makes it slightly easier to get the sleeve around the ankle due to the bend in most sleeves.

step 3

Step 4
Slide the knee sleeve over your foot.

step 4

Step 5
Rotate the knee sleeve so the front side faces forward again.

step 5

Step 6
Drag the knee sleeve up your leg until it reaches where you want the bottom of the sleeve to sit (i.e., in the upper shin region).

step 6

Step 7
Grab the top of the sleeve (which is currently located low on the leg) and peel it all the way upward. At this point - potentially with a few minor adjustments to get the placement just right - you’re done.

step 7

finished!

Method 2 - Stiff 7 mm Knee Sleeve
If you have a very robust, stiffer, and longer 7 mm thick knee sleeve such as a Stoic, Pioneer, or SBD sleeve, you’ll find the following method extraordinarily useful:

Step 1
As with Method 1, orient the knee sleeve so that it is right-side out with the correct side up and facing forward.

step 1

Step 2
Grab the top and fold it down until the upper half of the sleeve covers the lower half.

step 2

Step 3
Slide the knee sleeve over your foot.

step 3

Step 4
Grab two straps or something similar. I’m using cloth lifting straps in the accompanying video (and thus these photos), and that is the only time we ever recommend using cloth lifting straps as they will eventually tear when used for actual training (e.g., when deadlifting). However, leather lifting straps or some other piece of webbing (we use climbing webbing to make our DIY lifting straps), fabric, or even rope will work.

step 4 - insert straps

Slide a strap down between one side of the sleeve and your leg. Repeat the process on the opposite side with the other strap. You now have two handles to grab.

step 4 - handles

Step 5
Double check to make sure the front of the sleeve is still facing forward, and then pull on the handles, sliding the sleeve up your leg until it reaches your knee.

step 5

Step 6
Pull the straps out.

Step 7
Grab the top of the sleeve (which is currently located below the fold of the double-over sleeve) and peel it all the way upward. At this point - potentially with a few minor adjustments to get the placement just right - you’re done.

step 7

finished!

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.

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• Follow Testify on Instagram HERE.

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(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?

EASY Fix for a Slanted Lifting Platform (Cheap & Fast!)

Got a barbell that rolls due to your slanted lifting platform? A solution might be easier than you think. Starting Strength Coach Phil Meggers explains.

(A Blast from the Past video originally published on 06/03/23)

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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?

This Stupid Trick Made His Deadlift So Much Easier

Sometimes small changes make huge differences. Starting Strength Coach Phil Meggers covers 4 simple tricks, concepts, and tactics that will make your deadlift session more efficient.

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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?