Stop Putting Your Lifting Belt On Wrong & Try This Instead

/ Testify Strength & Conditioning/

Putting your lifting belt on should be easy and straightforward. Starting Strength Coach Phil Meggers gives you 3 methods that accomplish exactly that . . . and 1 is sneaky smart.

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.

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(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?

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Testify Star-Advertiser - August 17, 2026

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Easy Slow Cooker Mexican Shredded Chicken (click the title to watch):

Aloysius
Yes! This is how I make white chilli - I could easily eat this every day for the rest of my life and not get bored, haha. Absolutely delicious and almost no prep time required, just throw it in and go!

Phil
Absolutely, and “throw and go“ should be a phrase right up there with “set it and forget it.“

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

Easy Slow Cooker Mexican Shredded Chicken
This Mexican shredded chicken is easy, delicious, and works in just about everything — tacos, burritos, enchiladas, quesadillas, burrito bowls, and more. It's also packed with protein, which means it's as practical as it is tasty. Set it. Forget it. Eat well all week. Click here to watch.

 

Want a BIGGER Bench Press? | Use These FOUR Tactics
Phil covers four major technical aspects to focus on and evaluate when trying to improve your bench press. Click here to read.

 

Blast from the Past: The 2 Most Overlooked Bench Press Tips
What's the worst mistake on the bench press? It's not what you think. Click here to watch.

 

Blast from the Past: Fix Your Early Arm Bend on Your Cleans and Snatches!
Struggling to keep your arms straight on your cleans and snatches? Phil provides 4 cues to help avoid that power leak as well as the inconsistency that it often brings with it. 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

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.

Minneapolis, MN: Starting Strength Squat & Deadlift Camp

  • October 3, 2026

  • Spend the day learning the theory and practice of the low bar back squat and the deadlift.

  • Participants will spend lots of time on the platform receiving coaching and instruction on the squat and deadlift in a small group setting. We will also have a lecture and discussion on programming and cover how to identify and correct common technical problems.

  • 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 2026.07.13.

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 2026.05.25.

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 2026.04.27.

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 2026.04.27.

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.

Want a BIGGER Bench Press? | Use These FOUR Tactics

/ Testify Strength & Conditioning/

Today, let’s quickly cover four tactics to help you get a better – and therefore bigger – bench press. 

Remember, if you don't have a coach, then by default, you are your own coach, so be sure to check for these items when you watch your own bench on video.

These are not the only things to look for, of course, but they certainly are large “bang-for-your-buck” items. Solve these issues, and you’re well on your way to a much-improved bench press.

#1 Focal Point
Have one, and no – it’s not the barbell. You want a stationary focal point, and the moving barbell obviously fails this criterion.

When the bar is locked out overhead, i.e., before you start your first rep, find a point on the ceiling to stare at – you're going to stare at this point before each rep, during each rep, and between reps. You'll note that you can see the bar in your periphery when it’s locked out overhead, and to help achieve the desired bar path, you're going to make sure that that bar finishes in the same place in your periphery every single time

#2 Shoulders
Performed correctly, the bench press requires effort to get and keep your shoulders in the correct position when bench pressing. You want your shoulders retracted and pulled down – think “back and down.” This puts your shoulders in a stronger, more stable, and safer position from which to bench so lift your chest (more on that in a moment) and pull your shoulders back and down.

A solid cue for shoulder retraction is “grip the bench with your shoulders.”

#3 Touch Point (and bonus tip)
The bar starts (i.e., at lockout) directly above your shoulders, but you do not bench straight down. The bench is the one lift wherein we're not trying to have a vertical bar path. Instead, you touch the bar to your chest a little lower than the level of your shoulders. The precise point will depend on anthropometry, but let’s say roughly 2 inches as a general ballpark figure. To help with this, check to make sure your elbows are oriented vertically when viewed from the 6 o’clock position (as if someone was standing at the foot of the bench).

Be consistent with your touch point, and be sure that you drive the bar up and slightly backward on the ascent (since the bar needs to finish directly above the shoulders).

Here’s the bonus - to assist with the “up and back” bar path, make sure that the tips of your elbows are just a bit forward of the bar (i.e., slightly in front of the bar when viewed from the side).

#4 Leg Drive
When we lay down on the bench, we’re just a mushy mess of humanity, but we want to be as rigid and stable as possible to achieve efficient force transfer.

To achieve this, drive hard with your legs. Get your feet flat on the floor, and drive your body in the direction of your head. You don’t actually slide in that direction because the bar is pinning you to the bench, but this allows you to correctly set your arch, gets your chest up as much as you can without your hips coming up off the bench, and it has a compressive effect as well.

Check out the video below for a demonstration of the error as well as the solution.

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.)

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?

book a free intro

The 2 Most Overlooked Bench Press Tips

/ Testify Strength & Conditioning/

What's the worst mistake on the bench press? It's not what you think.

(A Blast from the Past video originally published on 07/15/23)

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

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

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

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

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

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?

book a free intro

Easy Slow Cooker Mexican Shredded Chicken

/ Testify Strength & Conditioning/

This Mexican shredded chicken is easy, delicious, and works in just about everything — tacos, burritos, enchiladas, quesadillas, burrito bowls, and more. It's also packed with protein, which means it's as practical as it is tasty.

If you've ever wanted a go-to meal that practically makes itself, this is it. Set it. Forget it. Eat well all week. Starting Strength Coach Phil Meggers explains.

Don’t feel like watching the video? Here are the details:

Ingredients

(If you have 2-3 lb of chicken, simply use 1 taco seasoning packet and 12 oz of salsa)

Steps

  1. Place chicken breasts in slow cooker.

  2. Add taco seasoning to chicken.

  3. Pour salsa into the slow cooker.

  4. Mix together.

  5. Set slow cooker to low for 8 hours (or high for 4 hours).

  6. Pull/shred chicken with two forks.

  7. Enjoy!

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.)

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?

book a free intro

The Testify Republic - August 10, 2026

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video What Strength Coaches Know About Squat Safeties That Most Lifters Don't (click the title to watch):

robert reynolds
I cut some PVC pipe to put over the pins of my ancient Body Smith rack in the garage. The PVC helps protect the knurling. I I use an old Joe Weider bar I bought 30 years ago for rack pulls. I've only loaded it to 350 pounds (I'm 72), but amazingly the old bar hasn't bent yet. Thanks for the video Coach Phil. Cheers!

Phil
That’s a solid idea with the PVC pipe, and that’s fantastic that that bar is still going strong!

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

What Strength Coaches Know About Squat Safeties That Most Lifters Don't
Confused about squat safeties and which type is best? In this video, Phil breaks down the different types of squat and bench safeties, how to set them up correctly, and ranks them from worst to best. Click here to watch.

 

7 Things Successful Lifters Do Before Pressing HEAVY (plus BONUS tip)
What should you take care of before a heavy press (AKA overhead press)? Here are 7 simple and effective tips - plus 1 bonus tip - for preparing to press heavy. Click here to read.

 

Blast from the Past: People Believed this Lie about Squatting for YEARS
Want the history of the worst squat technique ever to be suggested by a coach? Watch and learn. Click here to watch.

 

Blast from the Past: FIVE Squat Mistakes You're Making with Your KNEES...
Phil helps you identify and fix five common mistakes lifters commonly make with their knees when squatting. 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

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.

Minneapolis, MN: Starting Strength Squat & Deadlift Camp

  • October 3, 2026

  • Spend the day learning the theory and practice of the low bar back squat and the deadlift.

  • Participants will spend lots of time on the platform receiving coaching and instruction on the squat and deadlift in a small group setting. We will also have a lecture and discussion on programming and cover how to identify and correct common technical problems.

  • 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 2026.07.06.

Option 2
5 rounds:
10 cal bike
1 min rest
4 sandbag-over-bars
1 min rest

Set the yoke crossmember at 35/33, and the weight is 150#/75#.

Compare to 2026.05.18.

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 2026.04.20.

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 2026.04.20.

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.