Barbell Rings - What Are These Things For?!

(A Blast from the Past article originally posted on 08/27/21)

Every barbell has one or two pairs of rings - also known as score marks or knurl marks. Today, we’re going to talk about the two types of rings, the purpose of the rings, and how they might pose a problem for a new or inexperienced lifter.

For further explanation and demonstration of the topics covered in this article, be sure to check out any of the included videos.

From top to bottom - barbells with (A) power rings only, (B) weightlifting and powerlifting rings, and (C) weightlifting rings only

The 2 Types of Rings
Using a dual-ringed bar (i.e., a bar with both sets of rings) for reference, the inner rings are known as the powerlifting rings or simply the power rings, and these marks are 81 cm apart (approximately 32 in). The outer rings are known as the weightlifting rings or the olympic rings, and these marks are 91 cm apart (approximately 36 in).

Purpose
Both sets of rings are used for reference points when you take your grip on the bar. In the sport of powerlifting, the power rings on a dedicated powerlifting barbell (or “power bar”) represent the maximum legal grip width for the bench press (i.e., at the widest legal grip, the index fingers still need to be in contact with the rings). In lifts other than the bench press (e.g., the squat) the rings still serve as a reference point upon which to base your grip.

In the sport of weightlifting - i.e., the snatch and clean-and-jerk - due to the wider grip widths used in the clean, the jerk, and specifically the snatch, it is useful to have a wider set of rings for reference, and thus, the weightlifting rings are set a bit wider than the power rings.

The Problem
A potential problem arises when a lifter switches from one barbell to a different barbell. Suppose, for example, that Jack is accustomed to training on a bar that only has one set of rings, and then he travels somewhere and ends up using a dual-ringed bar. Suddenly, Jack’s not sure which set he should be using for his reference point for his grip. 

Conversely, let’s say Jill has been training with a dual-ringed bar, and then she goes to her first competition, and the competition bar only has one set of rings. As Jill steps onto the competition platform, she isn’t sure whether she’s looking at the power rings or the weightlifting rings.

The solution here is pretty simple - know your equipment. If you’re not sure which rings you’ve been using, you can easily figure it out. If it’s a dual-ringed bar, you hopefully already know whether you’ve been using the inner set or outer set, and if it's a single-ringed bar, break out your tape measure and check the distance between the rings - the powerlifting rings are 32 inches apart (81 cm) while the weightlifting rings are 36 inches apart (91 cm).

If you have to go train or compete on a different bar, know the following points:

• At a powerlifting meet, you’ll either encounter a power bar (i.e., a bar with power rings) or a bar with both sets of rings (less common at a meet).

• At a weightlifting meet, you’ll either encounter a weightlifting bar (i.e., a bar with weightlifting rings) or a bar with both sets of rings (again, less common at a meet).

• In general training, if you encounter a single-ringed bar, you’re probably - probably - looking at the power rings as these bars are far more common than dedicated weightlifting bars.

• While the above points are useful, your best bet is to still measure.

Knowing these facts, you can keep your technique reproducible and therefore consistent wherever you go. 

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:

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

• 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?

The Gym Gear Nobody Talks About... But Everyone Needs.

Anyone can show up and lift. Training, however, requires intention - and a few specific items almost no one talks about. In this video, Starting Strength Coach Phil Meggers breaks down the overlooked gym gear that makes the difference between exercising and actually getting stronger.

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?

Wrist Wraps: What, Why, When, and How!

(A Blast from the Past article originally posted on 07/09/21)

If you’re new to lifting, you might have seen these things called wrist wraps, but you might not be sure what purpose they actually serve, so let’s chat.

What are wrist wraps?

Your basic wrist wrap consists of a thumb loop at one end, the elastic body of the wrap, and a hook-and-loop closure system (i.e., Velcro). Countless manufacturers sell wrist wraps with this basic structure - some common ones include Harbinger, SBD, Rogue, Schiek, and the list goes on. A very popular length of wrap is 18”, but you can find plenty of wraps that are both shorter or longer than this (longer is fine, but for most lifters, I wouldn’t recommend anything shorter than 18”). Some manufacturers (e.g., SBD) also make variations of their wraps that are either more rigid or more flexible depending on the lifter’s preference.

Why might I use wrist wraps?

You use wrists wraps when your wrists are in compression, i.e., when you’re pushing on something - not when you’re pulling on something. A wrap gives support to your wrist by acting as an external skeleton for your wrist - you can think of it as a cast or a lifting belt for your wrist. Since the wrap is wrapped around your wrist, it lends support to your wrist and makes it very difficult for the wrist to be in positions of extreme extension (i.e., positions where you wrist is bent very far backward). Lifts that benefit from wrists wraps include all the pressing movements (press, bench press, close grip bench, etc.), snatches, jerks, cleans (this is a gray area as you need your wrists to be in extension to rack a clean), and the squat for those who wrap their thumbs around the bar and have their wrists in extension. Even if you don’t normally use a wrist wrap, it’s probably a good idea to use one if you are dealing with and training through a wrist injury.

When might I use wrist wraps?

A reasonable approach is to treat your wrist wraps the same way you treat your belt - put the wraps on for your last warm-up set, and then use them for all of your work sets as well. With some experience under your belt (under your wraps?), you may decide to put them on earlier than your last warm-up, and that’s fine as well.

How do I use wrist wraps?
(You can reference the steps below as well as the accompanying photos, and I would recommend also watching one of the included videos to see this in action.)

Step 1
Place your thumb through the thumb loop so that the wrap drapes over the back of your wrist.

Step 1: Place your thumb through the thumb loop so that the wrap drapes over the back of your wrist.

Step 2
Position the body of the wrap so that it lies half on your forearm and half on your hand.

Step 2: Position the body of the wrap so that it lies half on your forearm and half on your hand.

Step 3
Apply tension and wrap the length of the wrap around your wrist until you reach the end of the wrap.

Step 3: Apply tension and wrap the length of the wrap around your wrist until you reach the end of the wrap.

Step 4
Close off the wrap by attaching it to itself using the Velcro strap.

Step 4: Close off the wrap by attaching it to itself using the Velcro strap.

Step 5
Remove the thumb loop from your thumb (it is simply there to keep the wrap from spinning in place while you apply the wrap, so you no longer need it).

Step 5: Remove the thumb loop from your thumb (it is simply there to keep the wrap from spinning in place while you apply the wrap, so you no longer need it).

Remember: this is not a forearm wrap or a hand wrap - it’s a wrist wrap, so be sure to pay attention to Step 2. If you position the wrap too low, it’s simply a forearm warmer, and if it’s too high, it’s just a weird glove.

A wrist wrap worn too low on the arm . . . don’t do this.

In effect, the wrap should almost lock those two sections of your arm together (i.e., the forearm and the hand), and to do so, it has to straddle both sections of your arm. If you put the wrap on correctly, it will make it harder to extend your wrist (i.e., bend it backwards), which means the wrap is doing its job of support.

Quick re-wrap solution - pinch the thumb loop between your thumb and index finger and use that setup to anchor the beginning of the wrap in place while you re-tighten the wrap.

The wrap should be very snug - not so tight that you start losing circulation in your hand, but pretty darn tight. It needs to be tight so it can provide support. You will always loosen or perhaps even remove the wraps between sets. If you only loosen the wrap between sets, you don’t need to re-insert your thumb in the thumb loop - a quicker solution is to simply pinch the thumb loop between your thumb and index finger and use that setup to anchor the beginning of the wrap in place while you re-tighten the wrap.

That pretty much wraps it up, and 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?

3 Pieces of Gym Gear That Separate Beginners from Serious Lifters

If your gym bag only has shoes and earbuds, you’re probably just exercising. Exercise is certainly better than nothing - but if you actually train, then you show up with a few specific tools that quietly separate progress from plateaus.

#1: Training Log
The training log separates training from exercise, and you are showing up to train.

Training means there’s a goal, which means there’s a plan - a program - designed to help you achieve that goal. That plan needs data, and your training log is that data. It’s the history of where you’ve been, and thus, it allows you to make decisions to help you move forward.

I recommend a paper notebook, but if you want to go the digital route, that will work, too. Record your warm-ups, record your work sets, record the cues you should be using, and before you walk out the door, record what you plan to do next time. 

The training log is your most important piece of training equipment - more important than your shoes, belt, barbell, etc. All those items are replaceable, but your training log is specific to you, so be an intelligent lifter and start using a training log today.

#2: Chalk
Any decent, dedicated barbell gym should provide chalk for you, but most commercial gyms (i.e., globo-style gyms and chain-gyms) won’t. If your gym doesn’t provide it, there are two solutions - either buy your own chalk or find another gym.

Correctly chalked hands

Seriously, it’s that important. Sneak it in if you need to or use liquid chalk, but if you care about your training, this is nonnegotiable. You use chalk for the same reason climbers and gymnasts use it - friction. It absorbs the natural moisture and oils in your hands so that you have better - much better - grip on the bar.

#3: Fractional plates
Early in your training career - within the first month or two - you’ll need to start using fractional plates on your press, bench press, and possibly your olympic lifts. Females and older folks will find them useful for the squat and deadlift as well. Sadly, commercial gyms won’t have these, so at the very least, go out and get yourself a pair of 1.25 lb plates. Even better, purchase a full set of fractional plates, which includes a pair each of 0.25 lb, 0.5 lb, 0.75 lb, and 1 lb plates.

The ability to make a 2.5 lb jump (i.e, using a 1.25 lb plate on each side of the barbell)  is hugely useful to making continued progress on a number of the lifts, and the ability to make even smaller jumps (e.g., a 1 lb jump using two 0.5 lb plates) is beneficial for many people as well.

If you take your training seriously, have these pieces of equipment when you train. Your results - and therefore your strength - will thank you.

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 Make This Belt Mistake Again! | FAST FIX

If you use a belt when lifting - and you should - you're going to make this mistake eventually. Learn to prevent it in a few short minutes. Starting Strength Coach Phil Meggers explains.

(A Blast from the Past video originally published on 04/08/23)

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?

Stop Fighting Your Knee Sleeves. There's a Better Way. (shhh…it’s a secret)

(A Blast from the Past article originally posted on 08/13/21)

Oooh . . . secrets! We love us some secrets!

Not everyone knows this - and this is especially true if you’re a new lifter or at least new to using knee sleeves - but when it comes to putting on your knee sleeves, there is one method to rule them all. Anything else is a waste of your time and energy, so let’s take a look at how you should put on a sleeve (watch the included video for a quick demonstration):

Step 1: Turn the sleeve inside-out.

Step 2: Grab the sleeve with both hands so that it’s upside down and backward (i.e., the front of the sleeve - the part that will cover your kneecap - is facing backward).

Steps 1 & 2: The sleeve is inside-out, upside down, and backward . . . and this is a good thing.

Step 3: Before you put on your shoe, pull the sleeve over your foot until it comes up just past your ankle.

Step 3

Step 4: Spin the sleeve around so that it’s facing forward again (i.e., the front of the sleeve is facing forward).

Step 4

Step 5: Pull on the uppermost part of the sleeve - sliding the sleeve upward until it reaches a point a few inches below your knee. (If you like, you can perform step 5 before step 4.)

Step 5

Step 6: Grab the lowermost part of the sleeve (it’s actually the “top” of the sleeve, but it’s still upside down right now, remember?) and pull upward so that that portion of the sleeve starts sliding over the rest of the sleeve. As you continue doing this, the sleeve will be turning right-side-out again.

Step 6

Step 7: Feel free to make some minor adjustments, but really, at this point, you’re done.

Step 7 - done!

Now, go out and tell your friends because - after all - this is a secret that everyone kneeds to know.

If you’re looking for some knee sleeves, below are links to a few knee sleeve options that are popular with a number of our members at Testify:

• Rehband knee sleeves (my personal knee sleeves)

• Stoic knee sleeves

• Iron Bull knee sleeves

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?