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:

• 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?

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.

• 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?

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)

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?

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.

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?

12 Pieces of Lifting Gear to THROW AWAY (and What to Replace Them With) - Part 2

We’re back with Part 2 in our series on gear that should be avoided, gear that should be thrown away, and gear that actually works well. If you missed Part 1, you can check that out by clicking here.

Let’s get to it . . .

Bench
Specifically, don’t get a slick bench. You need to be firmly affixed to the bench when performing the bench press, and a slippery bench makes it difficult or even impossible to (a) create stability by effectively driving with your legs, and (b) keep your shoulders retracted.

We have several Rogue Fitness benches at Testify, and while I don’t regret buying them, there are probably some better options out there in terms of grip (granted, it’s possible that Rogue has improved their bench since we last purchased one).

If I were shopping for a bench right now, I would lean toward the Rep Fitness bench. I don’t have personal experience with it, but a number of our online members have it, and I’ve heard solid reviews from them.

Power Racks & Squat Stands
Stay away from the 3” x 3” uprights.

This is absolutely a champagne problem, and if someone gave me a rack with 3” x 3” uprights, I would gladly use it. With that said, all of our racks have 2” x 3” uprights, and I strongly prefer this configuration.

First, 3” x 3” racks are more expensive than 2” x 3” racks. Second, consider unracking and racking your squat on a 3” x 3” rack versus a 2” x 3” rack. By comparison, 3” x 3” uprights give you 2” less space either between the outside of the uprights and the plates or between the inside of the uprights and your hands (or a combination of the two).

If you lose space on the outside (which is usually the case), you’re more likely to bump into the uprights when unracking and racking, and losing space on the inside of the rack can be rough on those with tight shoulders (and thus a relatively wide grip).

Nathan squats 485 lb for a set of 5 reps inside the rogue r-3 rack, which has 2” x 3” uprights.

Thus, for example, I’d recommend the Rogue R-3 or Titan T-3 over their 3” x 3” cousins. With that said, the 3” x 3” racks usually have more options for customization and accessories, so if you’re looking for more than a basic power rack, you’ll probably need to go that route.

Belts
Choose wisely when purchasing your lifting belt. Here are a few considerations:

1. Don’t get a tapered belt (i.e., wider in the back, narrower in the front). Your belt is as good as its narrowest point, so simply get a belt that is a uniform width all the way around. A 10 mm thick belt that is either 3” wide or 4” wide will work for 99% of lifters.

2. Don’t get a padded belt. A belt helps you brace and create stability, and cushioning defeats this purpose.

3. Don’t get a cheap belt. Buy a quality belt (usually $100 or more) - it will be far sturdier than a cheap belt, and it will probably outlast you.

There are a number of quality belt manufacturers out there - Pioneer, Dominion Strength, The Strength Co., and Inzer just to name a few, and with that in mind, here are a few belt options I typically recommend:

• Pioneer Cut - single prong with 1/2” adjustments, 4” wide x 10mm thick

• Pioneer - PAL V2, 4” wide x 10mm thick (if you’re looking for a lever belt)

• Dominion Strength - single prong, 3” wide x 10 mm thick

• Dominion Strength - single prong, 4” wide x 10 mm thick

Blocks
Blocks are very useful for deadlifting from a higher position (i.e., a block pull), deficit deadlifts, and snatching and cleaning from a higher position.

DC Blocks are a specific brand of block – they are stackable and durable, which makes them very useful. However, they’re a bit on the small side (in terms of surface area), and specifically, they are quite expensive. With this in mind, I would not recommend them unless you get can get them at a steep discount as we did when we purchased over $1000 of used DC Blocks for $300 at a garage sale.

Instead, most people are better off building their own blocks from horse stall mats, or if you need taller blocks, constructing them from a combination of wood and stall mats. You can check out the videos above and below for how to do this.

Lifting Gloves
Don’t.

A glove puts a layer - it puts distance - between you and the barbell.

If you’re benching with gloves, now you have a padded surface between you and the bar, and a pad is not good for force transfer.

If you’re deadlifting with gloves, you have the same problem, and you have the significantly worse problem of effectively making the bar larger in your hands (since your hand now goes around the bar and the inner surface of your glove).

I was once silly enough (many moons ago) to use gloves. Then I started using my brain like a sane person and threw them away. Learn from my silliness and avoid the gloves (or throw them away if you have them).

Technical Shirt
A tech shirt is also known as a “dri fit” or “moisture wicking” shirt, and indeed, they are excellent at wicking moisture away from your body, which makes them great for running, basketball, soccer, etc.

However, they are rather terrible for lifting as they tend to be slick.

The last thing you want when training is a slippery surface between you and the bar when squatting or between you and the bench when benching.

Ditch the dri fit shirt and wear a basic, cotton t-shirt. It’s not high-tech, but it’s remarkably effective.

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?

Lifting Straps | What You're Doing WRONG (common mistakes)

(A Blast from the Past article originally posted on 10/27/23)

If you’re new to using lifting straps (or even if you’re not so new), there are a few common mistakes that you might be making. At best, these mistakes make the use of straps cumbersome, and at worst, these mistakes make straps a liability instead of an asset.

With that said, these mistakes are relatively easy to fix, and once we’ve solved them, you’ll never make them again, so let’s get to it.

As a quick side note, all of these mistakes and their solutions are far more easily seen and understood on video than in print, so be sure to watch the included video.

Figure 1: The correct position for straps (on the hand)

Mistake #1: Wearing straps in the wrong spot
Lifting straps are worn down on the hand (Figure 1) - not up on the wrist or arm. Although lifting straps are sometimes referred to as “wrist straps,” that can be a bit misleading - if you wear them on the wrist, you are wearing them too high. Whether it’s the type of DIY straps that we recommend (the black strap you see in these photos) or the “strap-and-loop” style of straps, be sure to wear them down on the hands.

See the included video for how to easily, cheaply, and quickly make yourself a pair of virtually indestructible lifting straps.

Mistake #2: Wrapping the straps in the wrong direction
When setting up and wrapping the strap around the barbell, always wrap toward the thumb, i.e., toward the middle of the bar (Figure 2). Do not wrap the strap so that it heads toward the plates. This brings us to . . .

Figure 2: Correctly wrapping (the black strap) toward the middle of the bar

Mistake #3: Setting up the straps incorrectly
If you are using the “strap-and-loop” style of strap, make sure you have it positioned so that the strap points toward your thumb (Figure 3). If you have it set up so that it points toward your pinky, you won’t be able to wrap the strap in the correct direction (i.e., toward the middle of the bar). The straps for your right and left hands will need to be set up so that they mirror each other.

Figure 3: Positioning the strap so that it points toward the thumb

Mistake #4: Wrapping the strap multiple times
Wrap the strap around the bar once (Figure 4). That’s it - just once. Some straps do not have much excess length (like the black straps in these photos), so wrapping the strap around the bar won’t be a temptation anyway, but for straps that do have a lot of extra material, you still just wrap the strap once. Wrapping it around the bar multiple times is a waste of time and effort, and it doesn’t improve the grip of the strap. One time around.

Figure 4: wrap the strap only once as shown here. the extra material just hangs there.

Mistake #5: Wrapping in front of the bar
This will be obvious if you’ve used straps correctly, but it’s not very obvious for those who are new to straps - when you initially grab the bar, your palm goes in front of the bar, but the strap goes BEHIND the bar (Figure 5).

figure 5: correctly positioning the strap behind the bar when initially taking your grip

If you mess this up and put the strap in front of the bar (i.e., on the same side as your palm), the strap will not help your grip at all, and in fact, it will make the situation worse and make the bar harder to grip. The bar will simply want to roll right out of your hand, so be sure to put the strap behind the bar when you reach down to grab the bar.

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:

• 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?