The Testify Gazette - February 17, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Why is EVERYONE Failing Their Deadlifts? (WHAT’S REALLY GOING ON?) (click the title to watch):

MrGrigs681
2:16 I occasionally video myself on deadlifts to check my form and noticed that my supinated side does sometimes swing out like you mentioned in the video. Do you have any tips on how to correct this?

Phil
I’d recommend reading the article below, which was written by fellow Starting Strength Coach Mia Inman:

An Examination of Control of the Supine Hand in a Heavy Deadlift
https://startingstrength.com/article/an-examination-of-control-of-the-supine-hand-in-a-heavy-deadlift

She provides an excellent analysis for some of the reasons why this happens (as it’s multifactorial), and she provides some cues to potentially help with this issue (specifically – check the drawing with accompanying cues at the very end of the article).

It’s not a light read, but it’s a good one. In the meantime, you can cue yourself to pull the thumb of the supinated hand back.

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 is EVERYONE Failing Their Deadlifts? (WHAT’S REALLY GOING ON?)
A lot of people are failing their deadlifts for a reason that's completely and easily preventable. Phil explains and demonstrates. Click here to watch.

 

The Best Way to Warm Up for Lifting (do not do this...)
Want to warm up efficiently for lifting? Make sure you're not making this mistake. Click here to read.

 

Blast from the Past: Leg Drive in the Bench Press | Get a Bigger Bench
Forgetting to use your legs when you bench or just not sure how? In this video - our 4th in a series of Saturday Shorts on fixing the bench - Phil quickly discusses and demonstrates how to drive with your legs when benching. Click here to watch.

 

Blast from the Past: Fix Your Press - Part 3: TWO Ways to Fix Your Stance
We cover two easy fixes for your stance when performing the press. Click here to read.

TESTIFY BEANIES ARE AVAILABLE!

Represent your favorite gym - even when it's cold outside!

And, it gets better - you can choose your beanie from EIGHT different colors!

Click here to head to the Testify Store.

WHAT'S COMING UP

Below is one 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 Strengthlifting Challenge

  • April 12, 2025

  • The annual Testify Strengthlifting Challenge is back, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.

  • 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 2024.12.16.

Option 2
Bike/row:
4 x 800m

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

Compare to 2024.11.25.

Option 3
1. 5 x 50 ft seated sled pull. Add weight each round. Rest as needed.
2. 5 x 100 ft duck walk. Add weight each round. Rest as needed.

Compare to 2024.10.28.

Option 4
Outdoors
4 rounds:
50 yd farmer carry
80 m sled drag
Rest 2 min

Indoors
4 rounds:
100 ft farmer carry
100 ft sled drag
Rest 2 min

Compare to 2024.10.28.

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 Courant - February 10, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video A Simple Daily Habit May Explain Your Struggling Deadlift (click the title to watch):

MadBrax
Where do you shop for your socks? I'm being serious.

Phil
Ha! I don't get that question all that often. They're soccer socks, and I've gotten a few pairs locally at Scheels and the rest of them on Amazon:

TCK Soccer Socks
https://amzn.to/3SlKCwu

Very convenient for deadlifts, snatches, and cleans.

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

A Simple Daily Habit May Explain Your Struggling Deadlift
If you're making this common deadlift mistake, a simple daily habit might be the key to solving your problem. Click here to watch.

 

"Go Home, Get Weak, and Die" | Why Your Doctor is Wrong about Lifting Weights
You've heard it before: "Why are you doing this? You don't need to be lifting those heavy weights." And they're all wrong. So wrong. Click here to read.

 

Blast from the Past: Correct Grip for Snatch, Clean, and Jerk | Olympic Weightlifting Technique
Gripping the bar for the Olympic lifts shouldn't be complicated, but there are a few simple things you must do to ensure you're getting the most out of your lifts. Click here to watch.

 

Blast from the Past: Fix Your Press - Part 2: Your Hideous Wrists
Phil discusses how to correct the positioning of your wrists when you press. Click here to read.

TESTIFY BEANIES ARE AVAILABLE!

Represent your favorite gym - even when it's cold outside!

And, it gets better - you can choose your beanie from EIGHT different colors!

Click here to head to the Testify Store.

WHAT'S COMING UP

Below is one 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 Strengthlifting Challenge

  • April 12, 2025

  • The annual Testify Strengthlifting Challenge is back, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.

  • 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 2024.12.09.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2024.11.18.

Option 3
1. Work up to a heavy single on the axle clean-and-press (i.e., ground to overhead).
2. 5 x 100 ft Zercher carry (50 ft down-back). Add weight each round. Rest as needed.

Compare to 2024.10.21.

Option 4
Outdoors:
5 rounds:
15 cal row
50 yd sled push, 100#/50#

Indoors:
5 rounds:
15 cal row
100 ft sled push, 250#/125#

Push sled slow for recovery. Score is slowest row.

Compare to 2024.10.21.

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 Globe - February 3, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video The FOUR Most Dangerous Deadlift Mistakes Lifters Make (click the title to watch):

GraSSman 86
Good info. Do you prefer regular wraps or figure 8's? To me the fig. 8 wraps dig into my wrists more

Phil
Thanks very much, and I prefer regular straps to figure 8s, but to be fair, I do know some people who really love the figure 8s.

My pair is the same pair that I made about seven or eight years ago (I’ve lost track at this point), and it’s the type that we make for all our members:

DIY Lifting Straps in 1 Minute!
https://youtu.be/vfqbS4CJx4s

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

The FOUR Most Dangerous Deadlift Mistakes Lifters Make
These four errors ruin deadlifts all the time. Phil covers each one as well as how to quickly fix it. Click here to watch.

 

Easy Fix for a Slanted Lifting Platform (cheap & fast)
Got a barbell that rolls due to your slanted lifting platform? Here’s a solution that just might be easier than you think. Click here to read.

 

Blast from the Past: FIX Your Bench Press in Under 2 Minutes: Shoulder Position
Are your terrible shoulders ruining your bench press? In this video - our third in a series of Saturday Shorts on fixing the bench - we quickly discuss and demonstrate how to correct your shoulder positioning. Click here to watch.

 

Blast from the Past: Fix Your Press - Part 1: The Awful Timing of Your Hips
“In other words, the hips should bounce first, and then we press, but the mistake we often see is that of…” Click here to read.

TESTIFY BEANIES ARE AVAILABLE!

Represent your favorite gym - even when it's cold outside!

And, it gets better - you can choose your beanie from EIGHT different colors!

Click here to head to the Testify Store.

WHAT'S COMING UP

Below is one 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 Strengthlifting Challenge

  • April 12, 2025

  • The annual Testify Strengthlifting Challenge is back, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.

  • 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 2024.12.02.

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 2024.11.11.

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 2024.10.14.

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 2024.10.14.

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 Union - January 27, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video How NOT to Spot the Bench Press (and how to correctly spot!) (click the title to watch):

T S
Today someone did a bicep curl when I was doing bench press,. Now I can tell everybody I did 75 kg and it felt like 20 kg 😂😂😂 but I won't tell them that someone else was basically lifting the weight😂😂😂

Phil
Ha! Yep, it’s always a bummer when the spotter forgets that lifting is not supposed to be a team sport.

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

4 Reasons Why Every Senior Should Squat & How to Do It (Plus Bad Squat Advice & Myths to Ignore)
Phil covers 4 reasons older adults should be squatting as well as how to correctly do it. He also addresses 8 pieces of bad squat advice and myths to flat out ignore. Click here to watch.

 

This Mistake Will Ruin All Your Lifts...
“…at a disadvantage by not having one. With this in mind, let’s cover the two forms of this error…” Click here to read.

 

Blast from the Past: Use This Grip for a Bigger Deadlift! (Tension Grip)
What is a tension grip, and why should you use it for pulling movements like the deadlift, row, and clean? Phil explains in the second video in our series on the correct grip for each lift. Click here to watch.

 

Blast from the Past: Improve All of Your Lifts with This Cue?!
We cover how to improve every single one of your lifts with only one cue. Click here to read.

TESTIFY BEANIES ARE AVAILABLE!

Represent your favorite gym - even when it's cold outside!

And, it gets better - you can choose your beanie from EIGHT different colors!

Click here to head to the Testify Store.

WHAT'S COMING UP

Below is one 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 Strengthlifting Challenge

  • April 12, 2025

  • The annual Testify Strengthlifting Challenge is back, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.

  • 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 2024.11.25.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2024.11.04.

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 2024.10.07.

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 2024.10.07.

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 Review - January 20, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video The BEST Single Device to Prevent Frailty in Older Adults (click the title to watch):

JBravoRebel
THIS video should be shared among circles outside of strength training, powerlifters, etc. The previous video on this same topic was great, but this is more detailed.

My life changed 3 years ago when I started training, now 64 years young. Dead Lifts and Back Squats among other strength training were pivotal. Now, 3+ years later, 45 lbs less, much stronger, significant improvement in health (reduced prescription meds). Overall DLs are more effective for controlling blood glucose levels, BSquats close second. Long story short I use the barbell lifts for training and really taking to olympic lifts. ALSO, I have know 2 people who fell broke a shoulder or get injured and within 18 months they passed away.

Your videos are valuable, thank you so much for your continued service to people's health.

Phil
Thanks for much for the kind words, JBravoRebel! Also, thanks for sharing how strength training has improved your life - that's a powerful testimony and will hopefully inspire others to do the same (and way to hit the Olympic lifts!).

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

The BEST Single Device to Prevent Frailty in Older Adults
What's the best device for seniors to get strong, prevent frailty, and stay independent? Phil answers that question and provides 7 reasons why. Click here to watch.

 

How to Instantly Squat More Weight
“…Lou is certainly not the first person to struggle with this, nor will he be the last, so let’s briefly discuss how to get a useful…” Click here to read.

 

Blast from the Past: FIX Your Bench Press in 1 Minute: Bar Path
Is your bench press bar path - which should NOT be vertical - ruining your lift? In this video - our second in a series of Saturday Shorts on fixing the bench - we quickly discuss and demonstrate how to solve this problem. Click here to watch.

 

Blast from the Past: Basic Barbell Maintenance
Phil covers how to simply and quickly perform basic maintenance on your barbell - in this case, a bare steel B&R bar. Click here to read.

TESTIFY BEANIES ARE AVAILABLE!

Represent your favorite gym - even when it's cold outside!

And, it gets better - you can choose your beanie from EIGHT different colors!

Click here to head to the Testify Store.

WHAT'S COMING UP

Below is one 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 Strengthlifting Challenge

  • April 12, 2025

  • The annual Testify Strengthlifting Challenge is back, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.

  • 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 2024.11.18.

Option 2
Bike/row:
4 x 800m

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

Compare to 2024.10.28.

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 2024.09.30.

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 2024.09.30.

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.

The Testify Star-Advertiser - January 13, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Top 8 Squat Myths (click the title to watch):

Chad MacPherson
In your opinion is there a single shoe for squats, dead’s, presses, and cleans? Looking for any help from people with more experience than me. Thanks, and have a great rest of your day. Oh, you also have a new sub!!

Phil
Chad, I currently wear the Nike Romaleo 2, and I've worn these for years (since 2016 or 2017, I believe). They're great for all lifts - squat, deadlift, press, snatch, clean, etc., and the only thing I've had repaired on them was the velcro (it had simply worn out and wasn't closing as effectively last year).

However, the model 2 went out of production a while back, and Nike is currently on the 4th edition (which is generally considered a better shoe than the 3rd edition anyway). We have a number of lifters with the 4 (including my wife, who also trained in the 2 for many years), and it's a great shoe as well. If I had to buy a new pair of shoes tomorrow to replace mine, I'd go with the Nike Romaleo 4: https://amzn.to/3LAYn8d

With that said, here are a couple other solid options:

VS Athletics: https://amzn.to/3LGoYB6
(This is my back-up pair as we have an extra pair of these at the gym. They only come in black, but I liked training in them)

Inov-8 Fastlift 360: https://amzn.to/3xIoXGZ

Adidas Adipower 3: https://amzn.to/3WbFVJk
(Adidas are often considered to run a bit narrow, so we have lifters who like these, but they're not a good option for me.)

Do-Win: https://www.roguefitness.com/dowin-weightlifting-shoes-black-white
This is very similar to the VS Athletics shoe (I'm reasonably sure they contract with the same company to manufacture the sole).

Hope this is useful!

Chad MacPherson
@TestifySC
Thank you for taking time to answer my question. Appreciate you, and all of the options you gave me.

Phil
You’re very welcome!

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

Top 8 Squat Myths
More people than ever are learning that the squat is important for getting stronger. However, as popularity increases, so do the number of myths surrounding this movement. Phil puts this nonsense to bed. Click here to watch.

 

Pulling Blocks: What, Why, and DIY vs. Commercial (Which Should YOU Use?)
What are pulling blocks, why are they useful, what are some options, and should you buy them or make them yourself? Click here to read.

 

Blast from the Past: Use This Grip for a BIGGER Bench Press and Press!
What is a compression grip, and why should you use it for the bench press and the press? Phil explains in the first video in our series on the correct grip for each lift. Click here to watch.

 

Blast from the Past: The 9th Circle of Deadlift Hell: The Drifting Barbell
“…a bar that swings away from you betrays that relationship and makes for a much harder deadlift, so if you’re struggling to escape this 9th circle of deadlift hell, try out one of…” Click here to read.

TESTIFY BEANIES ARE AVAILABLE!

Represent your favorite gym - even when it's cold outside!

And, it gets better - you can choose your beanie from EIGHT different colors!

Click here to head to the Testify Store.

WHAT'S COMING UP

Below is one 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 Strengthlifting Challenge

  • April 12, 2025

  • The annual Testify Strengthlifting Challenge is back, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.

  • 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 2024.11.11.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2024.10.21.

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

Compare to 2024.09.23.

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 2024.09.23.

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.