Testify Review - May 26, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video BENCH PRESS REGRETS: Top 7 regrets from veteran lifters (click the title to watch):

Kevin Miller
The breathing part confused me, I've always been told to inhale on way down and big exhale as you push up. Everything else in the video I've been doing.

Phil
Understandable as that breathing myth is still out there - not as common, but definitely still out there. It’s useful to remember that breath is stability, and another way to think about it is, if the bar is moving, one shouldn’t be breathing.

Kevin Miller
@TestifySC Great to know! Always something new to learn.

Phil
Glad you found it useful!

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.

ARTICLES & VIDEOS

BENCH PRESS REGRETS: Top 7 regrets from veteran lifters
Think your bench press is solid? Think again. In this video, Phil breaks down 7 common bench press mistakes and how to avoid them. Learn from the mistakes of others — and make faster, safer progress. Click here to watch.

 

Why THIS is the Most Important Supplement for Building Muscle
The best supplement for strength? It's not what you think. Click here to read.

 

Blast from the Past: The BEST Squat Accessory Ever: "This simple tool helps so much!"
How can one simple object fix your knees' forward position, your knees' lateral position, and even your hip position and back angle?! If you train on your own, the TUBOW can be a huge help to your squat. What's a TUBOW? Phil explains as Becky demonstrates. Click here to watch.

 

Blast from the Past: Hate Wasting Time at the Gym? Here’s What Actually Works
For those whose workouts are taking longer than they would like (or can afford), here are two two tactics to save time at the gym. Click here to read.

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.

WHAT'S COMING UP

Reminder: In observance of Memorial Day (Monday, 05/26/25), we will be open for training from 7:00 a.m. - 10:00 a.m. that day, but we will be closed that afternoon and evening.

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.

Testify Game Night

  • Join us for the first-ever Testify Game Night at 6:30 p.m. on Friday, June 6th!

  • Bring on the cards, the board games, the bags (AKA cornhole), and whatever else you’ve got!

  • Bring a game, a snack/drink, and get ready for a fun, relaxed evening with the Testify crew!

  • Click here to RSVP.

Testify IronFest VII

  • June 20, 2025

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

  • Click here to register or for more information.

Deadapalooza! The Annual Testify Deadlift Festival

  • August 15, 2025

  • Deadapalooza is a strength meet wherein the only contested lift is - you guessed it - the deadlift. There will be one bar (possibly multiple bars if numbers dictate), and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It's a ton of fun, so come on out!

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
Sled
Outdoors:
10 rounds of:
Push sled 100 ft
Pull sled 100 ft (hand over hand)

Indoors:
20 rounds of:
Push sled 50 ft
Pull sled 50 ft (hand over hand)

Compare to 2025.03.31.

Option 2
Bike/row:
12 min TT

Score = distance

Compare to 2025.03.03.

Option 3
Outdoors:
8 rounds:
4 tire flips
50 yd sled push (25 yd down-back)
Rest 1 minute

Indoors:
8 rounds:
4 tire flips
100 ft sled push (50 ft down-back)
Rest 1 minute

Compare to 2025.02.03.

Option 4
5 rounds:
4 tire flips
8 sledgehammer strikes
6 pull-ups
10 push-ups

Pull-ups and push-ups can be modified – talk to the coaches for options.

Compare to 2024.02.03.

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.

Testify Star-Advertiser - May 19, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Stronger After 50: The Secret is Simpler Than You Think (click the title to watch):

fastbusiness
Consistency has always been the most difficult challenge for me, in strength training. There have been countless times when I've asked myself one deceptively simple question: "Exactly WHY am I doing this weight lifting stuff?" When you can answer that you will have a reason or goal and you will have your motivation. For me, building and maintaining strength allows me to perform most of the physical activities that I want to do. A secondary reason is that I believe that being strong and "in shape" is one of the best ways to avoid chronic illnesses that require expensive medical care. I can't prove scientifically that these are true, but that's not the point. To be motivated and consistent in training you only need to believe in a reason that's strong enough to cause you to get your lazy ass off the couch and into the gym and put in the effort. Then, every time you think "I don't want to do this today" you can think of your "why" and it will get you through it. Anyway, that's just the way that works for me. 🙂

Phil
"Exactly WHY am I doing this weight lifting stuff?" That's a great way to start the conversation in one's head to get things moving.

Joe
Showing up is the hardest part!
All I have to do is go in the basement.
The first set is the most difficult.

Phil
We talk about this at Testify on a regular basis - if you walk through the door (or roughly equivalent - get in your car to head to the gym), you've done the most important part.

fastbusiness
@TestifySC That's why I usually do better by being a member at a regular gym. I've tried more than twice to have a small home gym and it never seems to work very well. Too many distractions. Other people seem to have success doing it that way, but I'm not one of them.

Phil
Those phenomena are both very common. For some people, having a home gym is fantastic, but for others, the very convenience of it is the problem. If you can work out whenever, sometimes you will work out never. It becomes very easy to push the training back five minutes, 10 minutes, three hours, three weeks… And we have had a number of members start up their training again with us for that exact reason.

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.

ARTICLES & VIDEOS

Stronger After 50: The Secret is Simpler Than You Think
Getting strong and staying strong becomes more important the older we get, and the secret is not complicated. Click here to watch.

 

People Believed this Lie about Squatting for YEARS
Want the history of the worst squat technique ever to be suggested by a coach? Phil explains. Click here to read.

 

Blast from the Past: How to Squat Heavy ALONE! | How to Fail a Squat Safely
Everybody needs to squat, but if you train alone, you need to be able to fail a squat safely. What to do? It's simple, and Phil explains and demonstrates. Click here to watch.

 

Blast from the Past: Your Hideous Deadlift: Do It WRONG . . . to Get It Right?
We cover a useful deadlift drill and show how setting your back incorrectly can actually help you set it correctly. Click here to read.

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.

WHAT'S COMING UP

Reminder: In observance of Memorial Day (Monday, 05/26/25), we will be open for training from 7:00 a.m. - 10:00 a.m. that day, but we will be closed that afternoon and evening.

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.

Testify Barbell MAYhem - Teams Edition!

  • May 23, 2025

  • Grab a partner and take on the barbell at Testify Barbell MAYhem – Teams Edition! One lifter snatches. The other cleans & jerks. One epic night of strength, teamwork, and mayhem.

  • Click here to register or for more information.

Testify Game Night

  • Join us for the first-ever Testify Game Night at 6:30 p.m. on Friday, June 6th!

  • Bring on the cards, the board games, the bags (AKA cornhole), and whatever else you’ve got!

  • Bring a game, a snack/drink, and get ready for a fun, relaxed evening with the Testify crew!

  • Click here to RSVP.

Testify IronFest VII

  • June 20, 2025

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

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
Sled Pyramid – 4, 5, or 6 tiers
Go up and down a 4, 5, or 6 tier “sled pyramid” – rest as needed. The distance for each round is 80 m indoors (a down-back on the 40m course) or 200 ft outdoors (2 down-backs on the 50 ft course). Rest as needed.

For example, Bob does the following (4 tiers):
Round 1: Empty sled
Round 2: 25#
Round 3: 50#
Round 4: 75#
Round 5: 50#
Round 6: 25#
Round 7: Empty sled

Compare to 2025.04.07.

Option 2
Bike/row:
8 x 30 sec on/2:00 off

Score = least distance covered in any 30 second interval

Compare to 2025.02.24.

Option 3
5-10 rounds:
50 ft yoke carry
50 ft yoke push
100 ft sandbag carry and S.O.B. (sandbag-over-bar)

Perform 1 round every 2-3 minutes.

Compare to 2025.01.27.

Option 4
Row/Tire 10 min ladder:
2 cal row
2 tire flips
4 cal row
4 tire flips
6 cal row
6 tire flips
…
Climb the ladder as high as possible in 10 minutes.

Compare to 2024.01.27.

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.

The Testify Republic - May 12, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video When Deadlifting Heavy, Don't Stand Up & Try This Instead (click the title to watch):

Keene T
I just tweaked my lumbar this morning and came on YouTube looking for reminders on DL setup and this was the first vid I saw. Great advice. I've been lifting for years and never heard it explained like this. So simple now. I'll be doing this when I heal up. Thanks!

Phil
You’re welcome, Keene, and thank you as well. I hope this helps!

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.

ARTICLES & VIDEOS

You’re Probably Warming Up Wrong, and It’s Ruining Your Lifting
Warming up badly is inefficient, sometimes ridiculous, and it sets you up for poor results from your lifting. Phil helps you warm-up effectively, efficiently, and simply and provides plenty of examples, tips, and mistakes to avoid along the way. Click here to watch.

 

The 2 Most Overlooked Bench Press Tips
”You’ve had this experience . . . the last rep is a grind, but you know you’ve got it. The barbell is moving upward slowly . . . and then it happens.” Click here to read.

 

Blast from the Past: The BEST Grip for Deadlift!
There is one correct way to grip the bar in the deadlift, and it's probably not what you think. Click here to watch.

 

Blast from the Past: Why Do You Put the Bar There When You Squat?
You’ve probably never thought about this aspect of squatting . . . Click here to read.

TESTIFY 3/4 SLEEVE SHIRTS ARE UP!

Baseball season is here, so represent your favorite team - well, gym - in style!

PLUS - you get four different options to choose from!

Click here to head to the Testify Store.

WHAT'S COMING UP

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.

Testify Barbell MAYhem - Teams Edition!

  • May 23, 2025

  • Grab a partner and take on the barbell at Testify Barbell MAYhem – Teams Edition! One lifter snatches. The other cleans & jerks. One epic night of strength, teamwork, and mayhem.

  • Click here to register or for more information.

Testify IronFest VII

  • June 20, 2025

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

  • Click here to register or for more information.

Deadapalooza! The Annual Testify Deadlift Festival

  • August 15, 2025

  • Deadapalooza is a strength meet wherein the only contested lift is - you guessed it - the deadlift. There will be one bar (possibly multiple bars if numbers dictate), and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It's a ton of fun, so come on out!

  • Click here to register or for more information.

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 2025.04.21.

Option 2
Bike/row:
4 x 800m

Rest 3 minutes between each round. Score = slowest time.

Compare to 2025.02.17.

Option 3
Outdoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Indoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
100 ft farmer carry (50 ft down-back)
Rest 1 minute

Compare to 2025.01.20.

Option 4
5-8 rounds:
50 ft sled push
50 ft sled pull (hand over hand)
Row 1 minute
Rest 1 minute

This can also be done in a group of three where the sledder determines how long the other two people row and rest.

Compare to 2024.01.20.

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.

The Testify Inquirer - May 5, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video 9 Brutal Truths About Lifting Weights That Seniors LEARN Too Late (click the title to watch):

My Cat Mouse
6:14 I've been thinking about this; this is such an important point. Imagine what it means to get yourself another 5 to 10 years of independence.

Phil
Absolutely – it’s hugely important.

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.

ARTICLES & VIDEOS

Do This Once & Instantly Improve Your Squat Form
Want to improve your squat technique right away? This particular tactic might seem counterintuitive to some. Click here to watch.

 

You've Been Unloading Your Barbell Wrong This Whole Time (plus bonus tip)
How do you unload your bar after deadlifting, cleaning, rowing, etc. in a fast and easy manner? Phil explains and demonstrates and also provides a bonus tip. Click here to read.

 

Blast from the Past: How to Breathe and Brace Correctly When Lifting Heavy | Valsalva Maneuver
Breathing, Valsalva, getting tight, bearing down, bracing?! Learn how & when to breathe and get tight for each individual lift. It's not complicated, but new and experienced lifters get this wrong frequently, so let's fix it. Click here to watch.

 

Blast from the Past: Simple and Cheap DIY Chalk Stand
Learn how to quickly make a simple and cheap chalk stand so you don't have to bend all the way down to reach that silly chalk bucket you've been using. Click here to read.

TESTIFY 3/4 SLEEVE SHIRTS ARE UP!

Baseball season is here, so represent your favorite team - well, gym - in style!

PLUS - you get four different options to choose from!

Click here to head to the Testify Store.

WHAT'S COMING UP

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.

Testify Barbell MAYhem - Teams Edition!

  • May 23, 2025

  • Grab a partner and take on the barbell at Testify Barbell MAYhem – Teams Edition! One lifter snatches. The other cleans & jerks. One epic night of strength, teamwork, and mayhem.

  • Click here to register or for more information.

Testify IronFest VII

  • June 20, 2025

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

  • Click here to register or for more information.

Deadapalooza! The Annual Testify Deadlift Festival

  • August 15, 2025

  • Deadapalooza is a strength meet wherein the only contested lift is - you guessed it - the deadlift. There will be one bar (possibly multiple bars if numbers dictate), and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It's a ton of fun, so come on out!

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
“Prowler Base”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest until breathing and heart rate slow down. (45 sec – 2 min)
4. Repeat 5-15 times.

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

Compare to 2025.04.14.

Option 2
Bike/row:
4 x 3 minutes

Rest 3 minutes between each round. Score = lowest distance.

Compare to 2025.02.10.

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

Compare to 2025.01.13.

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 2024.01.13.

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.

The Testify Ledger - April 28, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video How to Warm-up Correctly for Lifting Weights (STOP Using Percentages) (click the title to watch):

John Fish
What about rest intervals?

Phil
Solid question, and we’ve done a few videos that have covered that as well. Here’s one that you might find useful:

Get Stronger . . . Faster! Save Time at the Gym!
https://youtu.be/6-UNUyoPjBE

In general, you don’t need to rest in between your warm-up sets – they are relatively light since they are warm-ups, and therefore the act of changing the weights will provide enough rest between your warm-up sets. (you can rest between them, of course, but if you’re looking to save time, this is an excellent place to do it)

With that said, you probably will want to rest a few minutes before you start your first work set, and you’re definitely going to need to rest sufficiently between work sets.

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.

ARTICLES & VIDEOS

Why Does This Bar Position Just Work So Well?
When squatting, why does this particular barbell position work so well, and how do you find the correct location? Click here to watch.

 

Bench Press & the Biggest Mistake You’re Making
You're set to bench press, and for the most part, it's great. But you're missing one big detail. Click here to read.

 

Blast from the Past: The Deadlift: STOP Lifting Your Chest?!
Lack of knee extension and raising your chest too soon on the deadlift are related errors, and in the 4th video in our Saturday Shorts series on fixing the deadlift, Phil covers how to correct these issues and add pounds to your pull. Click here to watch.

 

Blast from the Past: THIS is Destroying Your Press . . . and Driving Me Nuts
Phil covers how NOT to make a very common press error. Click here to read.

TESTIFY 3/4 SLEEVE SHIRTS ARE UP!

Baseball season is here, so represent your favorite team - well, gym - in style!

PLUS - you get four different options to choose from!

Click here to head to the Testify Store.

WHAT'S COMING UP

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.

Testify Barbell MAYhem - Teams Edition!

  • May 23, 2025

  • Grab a partner and take on the barbell at Testify Barbell MAYhem – Teams Edition! One lifter snatches. The other cleans & jerks. One epic night of strength, teamwork, and mayhem.

  • Click here to register or for more information.

Testify IronFest VII

  • June 20, 2025

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

  • Click here to register or for more information.

Deadapalooza! The Annual Testify Deadlift Festival

  • August 15, 2025

  • Deadapalooza is a strength meet wherein the only contested lift is - you guessed it - the deadlift. There will be one bar (possibly multiple bars if numbers dictate), and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It's a ton of fun, so come on out!

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
Sled
Outdoors:
10-20 x 25 yds EMOM at a weight of your choice

Every minute, push the sled 25 yards, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

Indoors:
10-20 x 100 ft EMOM at a weight of your choice

Every minute, push the sled 100 feet, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

Compare to 2025.03.24.

Option 2
Bike/row:
5 min on
4 min off
4 min on
3 min off
3 min on
2 min off
2 min on
1 min off
1 min on

Record distance for each interval and add for total distance.

Compare to 2025.02.03.

Option 3
Outdoors:
5-10 rounds:
50 yd sled push (25 yd down-back)
50 yd farmer carry (25 yd down-back)
Rest 1 min

Indoors:
5-10 rounds:
100 ft sled push (50 ft down-back)
100 ft farmer carry (50 ft down-back)
Rest 1 min

Compare to 2025.01.06.

Option 4
10 x 50 ft farmer carry
Each carry is 25 ft down and 25 ft back and is for time. Rest 1 minute between carries.

Women: 97# per handle (80# of plates)
Men: 137# per handle (120# of plates)
(Note: Each handle weighs 17#.)

Compare to 2024.01.06.

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.

The Testify Register - April 21, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video When Deadlifting Heavy, Don't Stand Up & Try This Instead (click the title to watch):

Biknjak
Wow. Thanks! I've watched approximately a bazillion videos on deadlifting cues and this is a great one. I've noticed that even though it seems totally counterintuitive, that LIGHTLY touching shins to the bar, and trying hard to keep my back more horizontal (hips higher) and over/ahead of the bar seems to result in the lift moving easier and shorter upwards. Instinct tells me to drop my knees and get more "under the bar", but that shoves my knees forward and the "wedge" becomes a "squat". Others have cued to bend the bar around your legs, but that has resulted in bloody/bruised shins and an actually more difficult pull. Now I simultaneously "kiss" shins to the bar as I flatten lower back/lift chest and cue myself with "legs!!" (i.e. push the floor down). As unnatural as it seems, the lift actually feels like it pops up faster and travels shorter if I am hovering out fairly horizontally at the beginning of the pull. Anyway, still trying to perfect it all, but your video helps!

Phil
I’m glad to hear that this video helped you, and thank you for the kind words! You are dead on that even though it can seem counterintuitive, setting up in this manner is definitely more efficient, and we see it all the time with people who come in to get coaching on their deadlifts with us.

As far as hip height, the three key factors are 1) bar over midfoot, 2) balance on your midfoot, and 3) shins touching the bar. If those three things are satisfied, then their hips will be in the correct (i.e., most efficient and effective) position for the deadlift based on mechanics and their individual anthropometry, and usually – as you noted – that is a “higher hips” position than they want to use at first.

Biknjak
@TestifySC Thank you. I think some of my trouble has been with concentrating TOO much on engaging lats and "bending the bar around your legs", which seems to result in dropping my hips too much and puts my shins too far forward, thus making a difficult pull even more difficult. Anyway, thank you for taking the time for your advice!

Phil
You’re very welcome, and although it is true that the lats are responsible for keeping the bar tight to the shins, we don’t usually recommend focusing on the lats. Instead, if you notice the barbell swinging away, a simple cue of “pin it to the shins“ will usually rectify the problem.

Biknjak
@TestifySC Thanks!👍

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.

ARTICLES & VIDEOS

When Deadlifting Heavy, Don't Stand Up & Try This Instead
Are you trying to stand up when you deadlift? This seems counterintuitive, but trying to stand up is ruining your deadlift. Phil explains and demonstrates. Click here to watch.

 

If the Bar is Moving, You Shouldn't Be Doing This
”We humans like to complicate things. Complication is cool. Complication is interesting. Complication is sexy. Complication is also - very often - stupid…” Click here to read.

 

Blast from the Past: Simple DIY Wall Mounted Weight Plate Storage | Home Gym Storage
Need a better system for plate storage in your home gym? We did too, so in this video, we walk you through how to easily and relatively quickly construct a wall-mounted plate storage system. Click here to watch.

 

Blast from the Past: Motivation is for Suckers
Don't rely on motivation to keep your training on track. Motivation is a fickle thing. Click here to read.

TESTIFY 3/4 SLEEVE SHIRTS ARE UP!

Baseball season is here, so represent your favorite team - well, gym - in style!

PLUS - you get four different options to choose from!

Click here to head to the Testify Store.

WHAT'S COMING UP

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.

Testify IronFest VII

  • June 20, 2025

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

  • Click here to register or for more information.

Deadapalooza! The Annual Testify Deadlift Festival

  • August 15, 2025

  • Deadapalooza is a strength meet wherein the only contested lift is - you guessed it - the deadlift. There will be one bar (possibly multiple bars if numbers dictate), and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It's a ton of fun, so come on out!

  • Click here to register or for more information.

Benching Bonanza! The Annual Testify Bench Press Jubilee

  • November 21, 2025

  • Benching Bonanza is a strength meet wherein the only contested lift is - not surprisingly - the bench press. There will be one bar, and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It’s a great time for all involved, and we hope to see you there!

  • Click here to register or for more information.

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 2025.03.03.

Option 2
Bike/row:
4 x 3 minutes

Rest 3 minutes between each round. Score = lowest distance.

Compare to 2025.01.27.

Option 3
8 rounds:
Outdoors:
4 tire flips
50 yd sled push (25 yd down-back)
Rest 1 minute

Indoors:
4 tire flips
100 ft sled push (50 ft down-back)
Rest 1 minute

Compare to 2024.12.30.

Option 4
Sandbag-over-bars
Set yoke at #33 for women or #35 for men.
1. 1 minute AMRAP
2. 5 rounds of 2 reps every 2 minutes (speed!)
3. 1 minute AMRAP

Weights
Female under 40 years
140 lbs and under: 75 lbs
140.1 lbs – 185 lbs: 100 lbs
185.1 lbs and over: 150 lbs

Female 40 years and over
140 lbs and under: 50 lbs
185 lbs and under: 75 lbs
185.1 lbs and over: 100 lbs

Male under 40 years
185 lbs and under: 150 lbs
185.1 lbs – 235 lbs: 200 lbs
235.1 lbs and over: 250 lbs

Male 40 years and over
185 lbs and under: 100 lbs
185.1 lbs – 235 lbs: 150 lbs
235.1 lbs and over: 200 lbs

Compare to 2024.12.30.

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.