2 Wrist Wrap Mistakes EVERY Lifter Should Stop Making

Are you making these two common errors with your wrist wraps? Let's fix them. Starting Strength Coach Phil Meggers explains.

(A Blast from the Past video originally published on 01/09/23)

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• Book a free intro and strategy session with us 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?

DIY Lifting Platform - Easy and Fast!

(A Blast from the Past article originally posted on 06/02/23)

Let’s build a lifting platform . . . fast. We’ve got the steps below, and be sure to watch the included videos to see the process in action.

Why You Should Have a Lifting Platform
You want a lifting platform for several reasons - first, it protects your equipment. Specifically, it protects your plates and the floor from chipping, cracking, and/or breaking due to deadlifting, cleaning, snatching, rowing, etc. Second, it’s great for noise and vibration dampening, which is important when you’re lifting while your 2-year-old is sleeping, and it’s also important so that you don’t annoy your neighbors. Finally, a platform is useful for safety - it clearly delineates your lifting space. When you’re on the platform, it says, “Hey, this is someone’s lifting space - stay off the platform.”

How to Build It
“Build” is an aggressive term. Putting together a platform is pretty simple - so much so that “assemble” is probably more appropriate. Here we go:

Step 1: Base Layer
Take two ¾” x 4’ x 8’ sheets of OSB and set them down on the floor side-by-side. These sheets run lengthwise, i.e., “front-to-back” in terms of your platform’s orientation (Figure 1).

Note: These sheets are commonly referred to as ¾” thick, but the actual thickness is 23/32” and will be listed that way at the lumber store.

IMPORTANT: Most sheets have a slight bow or “crown” to them. When setting them down, be sure that the crown is up. In other words, you want the sheet to make a hill, not a valley. If you do this, the weight of the entire platform itself helps remove any bowing from the final product.

Step 2: Middle Layer
Take two more ¾” x 4’ x 8’ sheets of OSB and set them on top of the base layer so that they run perpendicular to the base layer’s sheets, i.e., “side-to-side” in terms of your platform’s orientation (Figure 2). Attach the middle layer to the base layer using 1 ¼” screws - we use 3 screws along the short edge of each sheet and 4 screws along the long edge of each sheet.

Step 3: Top Layer - MDF
Take a ¾” thick sheet of MDF and cut it so that it’s 96” x 42” (i.e., 8’ x 3.5’). MDF comes in 97” x 49” sheets, and you can either have your lumber supplier do it for you (Lowe’s typically does this for free), or you can do it yourself. We like MDF as it’s relatively heavy, sits nice and flat, and because of this, it helps remove any bowing from your platform. With that said, you can also use something nicer like oak for the top layer.

Using 1 ⅝” screws, attach the MDF to the middle layer so that it’s perpendicular to that layer (i.e., the MDF will run “front-to-back”) and centered. The MDF should sit so that it’s 27” in from either side of the platform. We use 3 screws down each long edge for a total of 6 screws. Be sure that the screws are slightly countersunk so that you don’t damage your plates if you accidentally set the bar down a bit off-center.

Step 4: Top Layer - Horse Stall Mats
Get three ¾” x 4’ x 6’ rubber horse stall mats. Ideally, you want mats without any type of pattern or texture on them, but if they are dimpled on the bottom, it’s not the end of the world. Using a jig saw (watch the video), cut two 72” x 27” pieces (i.e., 6’ x 2’3”) and two 24” x 27” pieces (i.e., 2’ x 2’3”). Thus, you now have two long pieces and two short pieces of horse stall mat.

Set one long piece and one short piece on the left side of the MDF and repeat the process on the right side of the MDF (Figure 3). Make sure the rubber mats fit tight and snug up against the MDF as well as each other, then attach the mats to the middle layer using 1 ⅝” screws (Figure 4), and again, be sure to countersink them slightly. We put screws around the outside, front, and back edges of the mats. However, don’t put screws on the edge near the MDF - this will help ensure that you don’t accidentally set your plates down on a screw that’s a bit proud.

There you have it - your very own lifting platform. It’s easy, it’s quick, and it’s incredibly durable.

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?

The Best Way to Put On a Lifting Belt! (and a secret weapon)

(A Blast from the Past article originally posted on 05/26/23)

A lifting belt is an extremely useful tool for your strength training, and within a month or two of starting to train, you should be using one regularly. Putting on a lifting belt, however, can be a bit tricky, so let’s sort this out.

How to Do It
There is one way - that’s right, just one - to put on a belt correctly, and it involves the upright of your squat rack. The photos here show a double-prong belt in use, but the method works just as well for single prong belts (in fact, it’s slightly easier). The steps are below, and to learn it even quicker and better, watch the included video.

1. Put the nose of your belt through the buckle and wrap the nose of the belt around the upright.

2. Lean away from the upright. Be sure to lean away so that your hips move away from the rack as well (Figure 1); don’t lean away like you’re trying to avoid a punch (Figure 2).

3. Twist your body away from the rack. For example, if the nose of the belt came around the right side of your body, twist to your left (Figure 3). This will tighten up the belt.

4. Put the prong(s) through the appropriate hole(s).

Taking off the belt is much the same as putting it on - wrap the nose around the rack, lean away, twist to loosen, and then remove the prong(s).

Squat Stands vs Squat Racks
If you have a squat stand (free-standing, two uprights) instead of a squat rack (anchored to the floor, four uprights), it may tip toward you when you lean away. This is bad. However, it’s an easy problem to solve. Simply place your foot down on the far side of the floor support, and you’ll be able to keep the squat stand anchored in place.

Secret Weapon
I told you there’s only one way to put on a belt, and this is true . . . mostly. If you’re at a meet, you might not have a squat rack handy when you’re about to step on the competition platform. Oh, you’ll have plenty of racks in the warm-up room, but there will quite possibly be none near the competition platform. Here’s what you do (and again, watch the video above to see this in action):

1. Put the nose of your belt through the buckle.

2. Place the pointed end of a screwdriver through one of the holes of the belt (Figure 4).

3. Grab that end of the screwdriver (don’t impale yourself), and pull back, treating the screwdriver as a lever (Figure 5). This will get the belt as tight as you like.

How Tight Should Your Belt Be?
When you’re new to wearing a lifting belt, it should be uncomfortably tight. If it’s comfortable to wear and easy to wiggle around, it’s merely a fashion accessory. Don’t let your belt be a fashion accessory. With practice, what was uncomfortably tight at the beginning will simply feel correct.

Need to Buy a Belt? Watch This First.
If you’re getting ready to buy a lifting belt, I’d recommend watching the included video here to get a good sense of what to look for when purchasing one. You’ll also find some links below to a few belts we recommend to our members.

Belts
My belt is from Best Belts, and I’d love to recommend them to you, but as of May 2023, they're backlogged and aren't taking orders, so with that in mind, here are a few belt options we often recommend:

• Pioneer Cut Leather Powerlifting Prong Belt 10mm

• Pioneer 10mm Lever Powerlifting Belt PAL V2 (if you’re looking for a lever belt)

• Dominion Strength Training Leather Weight Lifting Belt - 3 inch wide x 10 mm thick

• Dominion Strength Training Leather Weight Lifting Belt - 4 inch wide x 10 mm thick

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

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?

If Wrist Wraps Could Talk, They'd Be Screaming at You

WHAT A FOOL.

Good heavens. Do not do this. Do not make these mistakes with your wrist wraps.

Problem #1: Forearm warmers are cute, but not useful.
Wrist wraps are not forearm warmers, so don’t wear them as if they are. If you wear your wrist wraps this low (as seen in Figure 1), they don’t provide any stability to your wrist.

Here’s your check - if you can easily bend your wrist backward (i.e., extend your wrist), you’re wearing your wraps in the wrong place.

figure 1: Addi is wearing her wrist wrap too low on the arm, so the wrap provides no support.

Problem #2: Gloves are swell, but not for lifting.
Wrist wraps are not gloves, either, so don’t wear them high up on the hand as if they are. Wearing your wrist wraps this high on the hand (as seen in Figure 2) creates the same problem as wearing them too low - the wraps can’t provide any stability to the wrists.

The check is the same as in Problem #1 - if you can easily bend your wrist backward, you’re wearing your wraps in the wrong place.

figure 2: Addi is wearing her wrist wrap too high on the hand, so the wrap again provides no support.

The Solution
It’s a wrist wrap, so it needs to cover the wrist. Profound, I know, but be sure to realize that since the wrist connects the hand and the forearm, the wrap needs to cover both the hand and the forearm - not simply one or the other.

figure 3: Starting higher on the hand and wrapping lower to the forearm

The job of the wrap is to stabilize the wrist - to provide a belt or a cast for the wrist, in a manner of speaking. With this in mind, start with the wrap on the hand, and as you apply the wrap (Figure 3), start wrapping slightly lower so that the forearm is covered as well.

Then . . . check. Can you bend your wrist backward easily? The wrap shouldn’t completely immobilize the wrist, but it should make it harder to bend the wrist, and if it does, you’ve done your job.

Of course, you need to apply the wrap with enough tension so that it’s rather snug, but that’s a topic for another day, so be sure to check out one of the videos in this article to learn more about where and how to correctly wear your wrist wraps.

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.)

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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?

Slippery Lifting Platform?! Use THIS for Olympic Weightlifting & Strength Training

Do you have a slippery lifting surface? A slick platform can cause a lot of problems, whether you're snatching, clean-and-jerking, squatting, etc., so Starting Strength Coach Phil Meggers lets you in on a very simple (and rarely discussed!) method to make sure you've got good grip between your shoes and the platform.

(A Blast from the Past video originally published on 12/12/22)

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?

Starting Out at the Gym? Don’t Miss These 4 Essentials

(A Blast from the Past article originally posted on 05/12/23)

Which gym accessories are a “must” when you’re training? Let’s quickly cover four of them.

Accessory #1: Timer
At home, Becky and I have a magnetic kitchen timer attached to the squat rack (if you train at a commercial gym, simply keep it with you in your bag). We bought two pink timers - because pink is stylish and manly - for less than $9 from Amazon (it was a two-pack), but you can get them almost anywhere - Walmart, home improvement stores, grocery stores, etc.

Most of my workouts are fairly time-sensitive - I need to get in, get done, and get out in a certain amount of time, and the timer helps me do just that. Our timer has a count-up mode (i.e., it counts up continuously like a stopwatch) as well as a count-down mode (e.g., you set the timer for 5 minutes, and it will beep or flash when the time is up), and these are common features that you’ll find on most kitchen timers. I typically use the count-up feature, but many people prefer to use the count-down mode instead to keep track of rest periods.

Need to make sure you rest long enough between your squat sets? Or not too long? get a timer.

The timer is cheap, it’s effective, and it sticks to your squat rack, so if you find that your workouts are taking longer than you can afford, give it a try.

Accessory #2: Coffee
This should need no explanation, but I’ll do my best anyway. When it’s cold, you drink coffee. When it’s early, you drink coffee. When it’s hot, you still drink hot coffee (iced is fine, too). And when it’s late, you drink coffee.

Coffee. The original - and still the best - pre-workout. Drink it during the workout, too.

Accessory #3: Training Log
Sure, we can call this an accessory, but it’s really your most important piece of training equipment. If you’re going to train - if you’re going to lift intelligently - have a training log. I recommend a basic paper notebook, but if you want to go digital, that will also work. The point here is to have a training log and use it religiously.

The log is what separates training from exercise. If you want to exercise, that’s fine. You’ve got Jazzercise, you’ve got spin, you’ve got Zumba, you’ve got a lot of options. But if you want to train, have a training log. Record your warm-up sets, record your work sets, record what you’re going to do next time (before you walk out the door), and keep tabs on useful cues that you’re focusing on when performing the lifts. Get a training log.

Accessory #4: Fractional Plates
Get yourself a pair of 1.25 lb plates, or better yet, buy a set of fractional plates that has a pair (each) of 0.25 lb, 0.5 lb, 0.75 lb, and 1 lb plates. The set of 1.25 lb plates will permit you to make a 2.5 lb jump, which is a must for presses, bench presses, and even the squat and deadlift for some folks. The more complete set will allow even smaller jumps (e.g., a 1 lb jump using the two 0.5 lb plates), which will be extremely useful for many people on the press and the bench press.

Commercial gyms don’t carry plates smaller than 2.5 lb - which means you have to make jumps that are 5 lb or larger - and eventually, smaller jumps will be necessary to yield progress on a number of your lifts, so get a set before you need it and keep it with you in your gym bag.

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?