I Didn't Notice This Mistake Until It Was Too Late

Watch the single at the start of the video below.

Pay attention to when the plates come off the floor, and specifically, pay attention to when the plates on the right side of the barbell come off the floor as compared to when the plates on the left side of the barbell come off the floor (if you watch long enough, it’s shown a few times in slow motion).

If you watch closely, you can see that the right side of the bar (i.e., the plates on the right side) leaves the ground a bit later than the left side.

Public Service Announcement: Check your bar.

Before starting your set - the last thing you do - check your bar to make sure the weight you want is what you actually have loaded on the bar.

I knew exactly what I wanted to have on the bar, so I didn’t make a bar math error in the usual sense. You’ll notice that on the near side (i.e., the right side), I have a 10 lb plate and a 5 lb plate on the bar - that’s exactly what I wanted.

However, I forgot to add the 5 lb plate on the left side (look closely and you’ll see it sitting uselessly on the floor).

I didn’t realize it until it was too late, but I wondered about it the moment I pulled that bar off the floor. As I pulled, the thoughts in the back of my head ran along these lines, “That’s weird - the right side came off a bit late . . . right side feels a bit heavier . . . oh well, keep pulling.”

No doubt about it, by lifting the incorrect - and lighter - weight, I had made my job harder. The weight was 5 lb lighter than it should have been, but since it was asymmetrically loaded, it would have been easier had it been 5 lb heavier and correctly loaded.

Many of the things we coaches teach and repeat over and over again are learned from situations like this - situations where we’re ticked at ourselves for doing something stupid like not checking the bar before lifting it.

With this in mind, check your bar loading before you lift. Don’t just double check your bar math - check to ensure that you actually loaded what you meant to load as well . . . on both sides.

In short, don’t make the same stupid mistake I did.

As always, we hope these tips help you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

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

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

How to Safely Bench Press Alone!

not like this . . . not like this.

(A Blast from the Past article originally posted on 06/09/23)

Don’t be that guy. Or gal. Just . . . don’t. The bench press is the most dangerous lift we perform in the weight room. It’s the only one wherein - should something go wrong - your face and/or neck could be trapped between something heavy (the bar) and something immovable (the bench). Ideally, you have a spotter when you bench press, but even when alone, you can perform the lift in a perfectly safe manner, so if you don’t want to end up with a barbell on your face, read on.

Equipment
You need a power rack like the one in the included video, or you can use a squat stand with adjustable spotter arms. Your power rack should have safeties (also known as “pins” or “crash bars”). If it doesn’t, throw it out.

Setup Requirement #1
Set the safeties low enough that you can perform the bench press without having the barbell run into them when the bar touches your chest. Your legs are driving you up the bench, your arch is set, your shoulders are pinned back, and in this position, the safeties need to be just low enough that you don’t hit them with the bar.

Setup Requirement #2
The safeties also need to be high enough that - should you fail a rep - you can simply lower the bar back down, relax your body, and allow the bar to sit on the safeties. At this point, you roll the bar out of your way and get out safely from the situation.

In other words, the safeties must be low enough that they don’t cause a problem, and they must be high enough that they save you from any problems.

Test It Out
When you have your safeties set where you think they should be, test your setup. Perform a few reps with the empty bar to make sure the bar doesn’t hit the safeties, and then after that, set the bar down on the safeties (i.e., pretend to fail a rep), and make sure that you can get out from under the bar. It’s an especially good idea to roll the empty bar (when it’s sitting on the safeties) back toward your face to make sure the safeties are high enough to protect your face and neck.

Write It Down
Record the height of your safeties in your training log. If you train at home, you can write numbers on your rack (if it doesn’t already have them) with a permanent marker and then record your pin height in your log. If you train at a commercial gym, find a way to make sure that you set the safeties at the correct height and then write it down.

One Last Thing . . .
Don’t use collars when you bench press. The safeties will protect you, but just in case you forget to set them up, you can simply tip the bar to the side, and the plates will fall off (one side and then the other) in a rather loud and semi-disastrous manner, but you’ll be alive, and that’s the important part. This is not nearly as good of a solution as setting the safeties correctly, but it’s better than nothing.

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?

2 Squat Mistakes Every New Lifter Makes

Stop doing this. 

Today’s two squat mistakes make for inefficient training, they can be borderline dangerous, and . . . they make you look like a newb.

On the upside, both errors are quite easy to fix from a technical standpoint, so let’s grab this low hanging fruit real quick-like.

Mistake #1: Where are you going?
When you unrack the squat, don’t walk a marathon back from the rack to set up (Figure 1). Stay relatively close to the rack.

figure 1: An exaggeration, yes, but not by much

Most people who squat inside a power rack will typically do this well as lifters only have so far to walk back (Figure 2) before hitting the uprights behind them. However, when people train with a squat stand (Figure 3) or squat outside a power rack, they often walk ridiculously far back from the rack.

figure 2: squatting inside a power rack will force you to be reasonable, so Do this whether or not you’r inside a cage.

Don’t do that.

After standing the barbell up from the hooks, take one step back with your right foot, one step back with your left foot, make any small stance adjustments you need to make, and then you’re good to go.

figure 3: far enough back to clear the hooks yet close enough to be efficient and within the length of the spotter arms

No - you don’t want to stand so close that you risk running into the hooks when squatting, but you also don’t want to waste a bunch of energy by walking back five steps before starting to squat. On top of that, when you’re exhausted at the end of your set, you want a short, efficient distance to walk back to the rack - not the equivalent of a city block.

Mistake #2: What on earth are you looking for?
Stop looking for the hooks (Figure 4) when you re-rack the bar.

figure 4: don’t do this.

They didn’t go anywhere while you were squatting, so when you finish your set, keep staring at the same focal point you used during your set, walk forward until the bar makes solid contact with both uprights, and then slide the bar down the uprights until it’s back in the hooks (Figure 5).

figure 5: this . . . is much better.

Your torso tends to follow your head, so by looking side-to-side for the hooks, you tend to create a twisting effect, and you greatly increase the chances that you will someday miss one of the hooks when re-racking the bar.

It is safer, more efficient, and far easier to simply stay tall and walk straight ahead until the rack stops you - then “squat” down until the bar is in the hooks.

Although this error is easy to fix from a technical point of view, it also can be a difficult habit to break, so remind yourself that the goal is to hit the uprights - not the hooks - with 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:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

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

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

The Rower: Love It, Hate It, Do It Anyway

Evan gets to work with some 1-minute intervals.

(A Blast from the Past article originally posted on 04/23/21)

The rower (AKA rowing machine, ergometer, or erg) is a great conditioning tool. It uses primarily concentric movement and thus doesn’t cause a lot of unnecessary soreness. As a result, you can get some effective conditioning from rowing, and if approached in an intelligent fashion, this conditioning should not get in the way of your strength training.

With this in mind, we’re going to take a look at a few sample rower workouts that you can implement in your training, and as you become better conditioned over time, you can modify these workouts to increase the stress.

Workout #1
5, 7, or 9 rounds of:
Row 1 minute
Rest 1 minute

For this workout, you’ll simply row for one minute, rest one minute, and then repeat this process until you’ve accumulated the desired number of rounds. You can use the rower’s timer (if it has one), you can use a continuously running stopwatch, or you can set a programmable timer to repeat one one minute intervals.

Over time, you can increase the conditioning stress by adding rounds (e.g., going from 5 rounds to 7 rounds) or increasing the distance rowed. You can record the distance for each individual round, or for ease of recording, you can simply record and score yourself on the shortest distance you rowed in any round.

Workout #2
6, 8, or 10 rounds of:
Row 30 seconds
Rest 2 minutes

For this workout, row for thirty seconds, then rest two minutes, and then repeat until you’ve completed the prescribed number of rounds. The goal is to cover the maximum distance in each round, so as with Workout #1, you can record and score yourself on each round, or you can simply record and score yourself on your slowest round (i.e., the shortest distance rowed).

Likewise, over time, the goal would be to increase the number of rounds or the distance rowed. An approach that combines these goals would be to perform six rounds one week, eight rounds the next week, and then ten rounds the third week - all while holding approximately the same pace (i.e., covering the same distance) - and then resetting back down to six rounds the following week and starting the process again but covering more distance.

Workout #3
5, 10, 15, or 20 minute time trial

This one is simple - set a timer for five, ten, fifteen, or twenty minutes, and then row as far as possible within the specified time. Over time, your goal would be to increase the distance rowed for a given time.

Have fun with these conditioning workouts, and a word to the wise - start conservatively with the first few sessions. You don’t want your conditioning to interfere with your strength training, and you’ve got plenty of time to increase the conditioning stress in later sessions.

We hope these tips and tricks help you get stronger - or at least better conditioned in this case - 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?

2 “Small” Changes That Unlock Big Squat Gains

The Scenario
You’re trying to squat using the Starting Strength method. You’re excited about the low bar squat.

You’ve read the book. You’ve watched the videos . . .

But you’re still struggling to execute the lift correctly.

Here are two simple cues that just might make all the difference.

figure 1: This fool is keeping his back angle too vertical as he starts his descent.

The Problem is Two-Fold
When lifters are having difficulties with the squat, the problem often consists of two factors - achieving the correct back angle on the way down and then maintaining that correct back angle on the way back up again.

In other words, the lifter usually is keeping his torso too vertical on the descent (Figure 1), and he isn’t correctly driving with his hips on the ascent.

Let’s fix this real quick-like.

Check out the video above if you want to see the solution in action.

The Solution: Option #1
On the descent, cue yourself, “Lead with the chest.”

You are reminding yourself to start pointing your chest at the floor right away as you start to descend (side note - you’ll need to reach backward with your hips to do this).

figure 2: becky correctly points her chest at the floor as she descends.

On the ascent, however, use the cue, “Lead with your hips.”

In other words, you are cueing yourself to drive your hips straight up out of the hole, and you are specifically not thinking about what your chest, shoulders, the barbell, or anything else is doing (don’t worry - they’ll go up, too).

So, to summarize, “lead with the chest” on the way down (Figure 2), and then “lead with the hips” on the way back up.

The Solution: Option #2
If you struggle with the concept of driving your hips upward on the ascent, use the cue “Keep your chest down” instead for this portion of the lift (Figure 3).

In this case, your cue for the descent is still “lead with the chest,” and your cue for the ascent is now “keep your chest down” (or equivalently, “stay leaned over”).

figure 3: tyler correctly keeps his chest pointed at the floor for a good portion of his ascent.

These solutions are quick, simple, and as always, we hope they help you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

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

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

DIY Lifting Platform - Easy and Fast!

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

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

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

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

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

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

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

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

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

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

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

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

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

As always, we hope this helps you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

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

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?