Don't Let This Mistake RUIN Your Deadlift!

You know the five step deadlift setup, and you’ve memorized it well - stance, grip, shins, chest, and pull. However, you very well might be screwing up steps four and five, i.e., the “squeeze your chest up to set your back” and the “pull - dragging the barbell up your legs” steps.

Let’s fix this.

If you don’t know the five step deadlift setup, be sure to watch the included video.

What This Error Looks Like (i.e., What NOT to Do)
When people make this mistake, they do so because they’re combining steps four and five instead of treating them like the distinct steps that they are and should be. In other words, if you are squeezing your chest up and then moving right into the pulling motion, you’re making this mistake.

This fool has combined steps 4 and 5 and has thus created a host of problems for himself. don’t be this guy.

It’s an easy bad habit to accidentally acquire, and it causes a number of problems for the lift. You’ll drop your hips, the bar will roll forward of mid-foot, it will continue to swing forward as it leaves the floor (if it’s light enough that you can get it off the floor in this suboptimal position), and you’ve now made your deadlift significantly harder than it should’ve been.

The Solution
This problem can occur in any of the pulls from the floor - deadlifts, snatches, cleans, even rows - and the solution is the same for each lift.

Remind yourself to pause between step four and step five.

It’s not much of a pause, mind you, but simply waiting a half second to a full second between the setting of your back (step four) and the start of the pull (step five) nicely fixes this error and thus prevents all of the subsequent problems that accompany it.

Try the following mental sequence the next time you deadlift:

1. Stance
2. Grip
3. Shins
4. Chest
—Pause—
5. Pull

Don’t be lazy during that pause - you should be applying a lot of tension to the bar since you’ve just set your back in extension. If you record yourself on video, during step four, you should see the bar bend upward slightly in the middle and you should hear a click as you pull the slack out of the bar, and you have to maintain that tension during this short pause. Watch the included video to see this in action.

Remember: “Chest - pause - pull.”

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.)

---

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?

Cheap & Easy DIY Sled Drag Harness Options

(A Blast from the Past article originally posted on 12/16/22)

The sled or prowler is an extremely effective conditioning tool (albeit a rather evil one). You can get in some great conditioning pushing the sled, but you can also get in some great conditioning pulling it, so let’s cover a couple of options to construct a simple and cheap sled drag harness so you don’t have to go out and buy an expensive one.

First, a few notes . . .

Sled vs Prowler
A sled has 2 skids while a prowler has 3 skids. They accomplish the same purpose as they both can be pushed or pulled, and for our purposes, I’m going to use the word “sled” for both implements.

Don’t Have a Sled?
If you don’t have a sled for pulling, you don’t need to go out and put down a bunch of cash for a new one. You can construct a “tire sled” from an old tire and an eyebolt - it’s cheap, pretty quick, and it works very well for pulls.

Watch the included video - Free (or cheap!) Strongman and Conditioning Equipment - to see what I’m talking about.

And now, let’s get to the harness options . . .

Sled Drag Harness - Waist Option
You’ll need a fairly large carabiner, and you’ll also need to get an automotive recovery strap, which you can obtain at pretty much any hardware store or by clicking here. Each end of the strap has a loop, and we’ll simply connect each loop to the carabiner, and then we’ll hook the carabiner to the sled. Simply place the middle of the recovery strap around your waist, and you’ve now got a cheap and easy-to-make harness for walking either forward or backward while dragging the sled.

Shoulder Harness option

Sled Drag Harness - Shoulder Option
For this version, you’ll need to get some 1-inch climbing webbing. This is the same tubular webbing that we use for making lifting straps (see the video below) - you can find this type of webbing at an R.E.I. or a something store, or you can get some on Amazon by clicking here. You could probably use wider material if you want to make it more comfortable, but conditioning is not terribly comfortable anyway, and this is what we had on hand, and it works well.

Take 7-8 feet of webbing and tie a water knot with the ends to create one long, continuous loop. To tie a water knot (other knots won’t work as well with webbing), check out the DIY Sled Drag Harness Options video above. Feeding that loop through the loop created by your recovery strap, you have now created “backpack straps,” so simply put one arm through each end of the backpack straps, and you’re all set to go.

Seeing this on video helps quite a bit, so as mentioned earlier, I’d recommend watching the short DIY Sled Drag Harness Options video above (this video was the basis for this article).

As always, we hope this helps you get stronger (or at least more conditioned!) 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.)

---

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 TRUTH About Breathing, Bracing, and Lifting Heavy

Stop making this mistake. It’s inefficient, it’s unnecessary, and it makes you look like you’ve been reading too many 80s and 90s fitness magazines.

The mistake we’re discussing is that of breathing like a buffoon when lifting.

This error shows up in a number of ways, but a very popular version of this mistake is seen when people breathe in on the way down and breathe out on the way up. We have a lot of old fitness magazines and books to thank for this preposterous way of breathing, and in short, don’t do it.

Your body intuitively knows that this is silly nonsense. You don’t breathe like this when you’re constipated, and you don’t breathe like this when you’re trying to push a stuck vehicle out of a ditch. In these situations, your body automatically takes the correct and most efficient action - you take a big breath, you tighten your abs and “bear down,” you then push as hard as you can, and you don’t release that breath until the effort is over.

The same is true in lifting, and the way to remember this is simple: All breathing (both in and out) takes place only at one location - the start and finish point of the lift.

Put another way - if the barbell is moving, you’re not breathing.

Let’s cover the specifics of this for the squat, bench, press, and be sure to read all the way to the end for the deadlift since that’s the lift in which people breathe the silliest.

The Squat
Take a breath in at the top, hold that breath all the way down and back up again with every muscle in your trunk bracing hard, and then release the breath. Be sure to watch the video below on how to brace correctly (i.e., perform the Valsalva maneuver).

The Bench Press
Breathing for the bench press is identical to that of the squat - take a breath in at the top, hold it all the way down and back up again, and then release it.

The Press
Unlike the squat and bench, in which each rep starts from the top of the lift, the press starts at the bottom of the movement, so the breathing takes place at this location instead. In the press, take a breath in at the bottom and get tight, press the bar up, then lower it (don’t blow out your air at the top), and then release your breath when you’re back at the starting position.

The Deadlift
Don’t do it. Just don’t. I die a little bit inside every time a lifter makes this error in the deadlift . . . don’t blow out your air at the top of the lift.

Breathing for the deadlift is identical to that of the press since the lift starts at the bottom, so take a breath when the bar is on the floor, set your back, pull the bar up to the lockout position, set it down quickly, and then release your breath.

If you’ve been releasing your breath at the top of the deadlift, it can be a hard habit to break, but it’s not a physically difficult challenge. People have performed long, grueling pulls - 8, 9, and 10 second deadlifts - and then set the bar back down before releasing the breath. If they can do it, you can do it.

Remember that breathing only takes place in one location - the start (and finish) point of the lift - and you’ll be good to go. Breath is stability, so hold that breath until you’re back where you started.

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.)

---

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?

Shakira and the Press: Hips Don't Lie

(A Blast from the Past article originally posted on 12/09/22)

A common problem in the press is that - instead of reaching forward with the hips and using the rebound this creates - a lifter will accidentally reach backwards with the shoulders. The two movements - reaching forward with the hips and reaching backward with the shoulders - look almost the same, but one makes for a stronger press while the other absolutely hinders the press.

To see this in action as it’s being explained, check out one of the short videos included in this article.

Reaching forward with the hips helps us in two ways - first, that nice rebound out of the hips gives us a nice launch at the beginning of the movement. Second, it helps clear our face back out of the way of the barbell (a natural countermovement).

However, if you reach backward with your shoulders instead, you’ll still clear your head out of the way of the bar, but you won’t get any sort of launch or rebound from the hips, and indeed, it will actually make for a much harder and weaker press.

In the photo at left, Becky correctly reaches forward with her hips. In the photo at right, Becky incorrectly reaches backward with her shoulders. For comparison, check the position of the bar with respect to the squat stand in the background.

To check whether or not you’re making this error, ask yourself, “Where am I feeling my balance?” when you reach forward with your hips. If you feel your weight shift momentarily to the balls of your feet, you’re on the right track.

However, if you feel your weight shift to your heels, then you know that you’re accidentally reaching backwards with your shoulders instead of forward with your hips.

Remind yourself of this the next time you press. Simply make your balance shift briefly to the balls of your feet as you reach with your hips, and you’ll be off to an excellent start.

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

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

If you found this helpful, you’ll love our weekly email. It’s got useful videos, articles, and training tips just like the one in this article. Sign up below, and of course, if you don’t love it, you can unsubscribe at any time.

---

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 Pause Squat: What, How, and Why

In several of our previous articles, we’ve covered the pin squat, box squat, and tempo squat. Today, let’s briefly discuss the pause squat. 

What is a pause squat?
A pause squat is a squat wherein you descend, pause for a moment at the bottom of the movement, and then squat the weight back up again.

How do you perform a pause squat?
You descend as you would in a normal squat - hips go back, knees go forward and out (staying in line with your toes), and your chest points down. 

At the bottom of the squat, you’re simply going to pause in this position. A two-second pause at the bottom is very common, and make sure you’re not cheating the pause. If you’ve got a training partner to count aloud “one-thousand-one, one-thousand-two,” that’s ideal. If you don’t, be sure to remind yourself to count slowly in your head, or as some lifters do, you can simply count to three or four instead since most people count fast under a challenging load.

After the pause, drive the hips up out of the hole as you would in a normal squat and continue your ascent.

Why might you do pause squats or where might you see them in your programming? 
Let’s say your coach has programmed you within a Heavy-Light-Medium structure or something similar - in this case, you might see a pause squat show up as a medium day squat or a light day squat (the loading and volume need to be carefully managed - especially if it’s a light day squat). 

Due to the pause at the bottom, the pause squat - like the pin squat and box squat - eliminates the stretch reflex (the “bounce”) out of the bottom, so it’s a disadvantaged squat, and thus you’ll need to use a lighter weight than with your regular squat, so it fits the bill for a medium or light squat. However, as with the pin squat and box squat, remember that “lighter” does not necessarily mean easy.

The pause squat can also be useful for a number of other reasons - one of which is that it can help a lifter focus on a specific aspect of his technique. For example, if Billy is working on hitting the correct position at the bottom of the squat, this forces him to spend some quality time in that position and allows him to focus on being leaned over, having the hips back, keeping the knees out, etc.

If Billy has the highly specific medical condition known as grumpy knees, the pause squat can provide a valuable way to squat as it eliminates the stretch reflex out of the bottom. Make no mistake - the “bounce” that you normally use in the squat is very productive and makes for a more effective and efficient muscular contraction, but if you’ve got knees that are giving you some problems, you might find that the pause squat works quite well for you.

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

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

If you found this helpful, you’ll love our weekly email. It’s got useful videos, articles, and training tips just like the one in this article. Sign up below, and of course, if you don’t love it, you can unsubscribe at any time.

---

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

Stop Using Your Hands to Catch Your Cleans!

(A Blast from the Past article originally posted on 01/22/21)

The clean is racked (i.e., caught or received) on the shoulders. Not in the hands.

Figure 1: This is the correct way to rack a clean.

When you rack a clean, you do so by rapidly punching your elbows forward and up so that the barbell can sit on the shelf provided by your delts (Figure 1). This shelf is extremely strong, stable, and it can support a lot of weight - more than you can clean, in fact.

On the other hand - or rather, hands - if you receive your cleans by supporting the bar in your hands (Figure 2), your poor, tiny, bent wrists will hate you for it, and it’s possible that your collarbones will too.

Figure 2: Don’t rack your cleans like this. Your wrists will despise you.

To rack the bar properly, jam the elbows forward and up and receive the bar with a loose grip - be sure to let the thumb slip out of the hook grip as you punch the elbows forward.

Figure 3: Elbows forward and up and a loose grip on the bar

It’s possible that your pinky finger (maybe even your ring finger) will slip off the bar during the catch, and while this is not ideal (especially if you need to jerk the barbell overhead yet), it’s not the end of the world. Do whatever you need to do with your grip to permit the receiving of the bar on your shoulders.

Your wrists will not be straight when you catch a clean, and that’s perfectly fine. Whether a lifter receives the bar correctly on the shoulders or not, the wrists will be bent backwards in extension, but a bar caught on the shoulders (with elbows forward and up) is supported by the shoulders, so the wrists - although bent - do not take any of the load. A bar caught with low elbows, however, cannot be successfully supported by the shoulders and is instead supported on bent - and usually painful - wrists.

Tommy doesn’t even need hands to rack his cleans. (We do NOT recommend trying this at home, folks)

Be kind to your wrists and commit to catching your cleans on your shoulders. You’ll enjoy the lift far more when your wrists aren’t screaming at you.

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

-Phil

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

• 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.)

---

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?