DEADLIFT REGRETS: Top 10 regrets from veteran lifters

/ Testify Strength & Conditioning/

Experience is a great teacher, and it's always great to learn from the mistakes of others so you can avoid the same errors. Starting Strength Coach Phil Meggers breaks down 10 common deadlift mistakes and how to avoid them. Learn from the mistakes of others — and make faster, safer progress.

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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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 Daily News - June 15, 2026

/ 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):

Pius R
This is great!!!!

Phil
Thanks!

Pius R
@TestifySCAfter this Video i instandly walked into my Homegym and tryed it and it felt so good 💪🏽 im hyped to deadlift again in a few days

Phil
I'm glad to hear that it helped!

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 Strength Training, Don't Rest & Try This Instead
Rest between sets is important . . . or is it? Phil covers two simple yet overlooked strategies that can improve your training efficiency. Click here to watch.

 

3 Tactics to Triage Your Squat FAST | Get a Bigger and Better Squat Today
We cover three major technical aspects of your squat to focus on and evaluate when trying to improve your squat. Click here to read.

 

Blast from the Past: 50 Grams of Protein in 1 MINUTE | Fast Protein for Muscle Growth
Need to get some more protein in your diet? We show you how to do it real quick-like. Click here to watch.

 

Blast from the Past: Quick & Easy DIY Lifting Straps!
Need some lifting straps? Phil shows you how to quickly make a cheap and indestructible pair that you'll use for years. 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 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 10 Year Celebration!

  • June 27, 2026

  • Current and former members – join us as we celebrate 10 incredible years of strength, community, and hard work at Testify Strength & Conditioning!

  • Please RSVP by clicking here!

  • 4:00–7:00 PM

Testify IronFest VIII

  • July 10, 2026

  • 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.

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
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 2026.05.11.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2026.03.23.

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 2026.02.23.

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 2026.02.23.

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.

3 Tactics to Triage Your Squat FAST | Get a Bigger and Better Squat TODAY

/ Testify Strength & Conditioning/

If you don’t have a coach, then – by default – you are your own coach. With this in mind, let’s cover a few major technical points to look for when you watch your squats on video. These are not the only things to look for, of course, but they certainly are large “bang-for-your-buck” items.

Improve these, and you’ll see your squat improve significantly as well.

#1 Balance and Depth
Granted, this covers two concepts, but balance and depth are interrelated, so we’re counting them as one item for today.

On camera, you’ll see balance when you watch your feet. Watch for your heels to flutter off the floor when your balance shifts forward or watch your toes start to wiggle slightly if you get backward. Your feet are not the only thing to watch, but they are an excellent starting point.

squatting 405 lb to proper depth — as ted does here — is much easier when you are balanced over the middle of your foot.

Balance and depth are interrelated because it’s extremely difficult to hit depth on the squat (i.e., get the crease of your hip below the top of your kneecap) if you are out of balance, and this is especially true if your balance has shifted forward.

With this in mind, make sure you are balanced over the middle of your foot, and be sure that you are hitting depth so that your squats actually count.

Remember – it’s a squat. Not a curtsey. Don’t lie to yourself about your depth.

#2 Back Angle
There are two parts to this – are you leaning over on your descent, and are you staying leaned over long enough in the ascent?

Cue yourself to point your chest down right away as you start your descent and remind yourself to “stay in your lean” on the ascent. This will help greatly with correctly driving your hips as you ascend.

#3 Knees
Are you setting your knees correctly during the descent? Are you shoving them forward and out – in line with your toes (which are pointed out about 30°) – and are they stopping roughly above your toes about one-third to one-half of the way into your descent?

If not – if your knees are traveling inside your toes or if they continue to slide forward throughout your entire descent - learn how to set them properly using a TUBOW in the video below.

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

50 Grams of Protein in 1 MINUTE | Fast Protein for Muscle Growth

/ Testify Strength & Conditioning/

Need to get some more protein in your diet? Starting Strength Coach Phil Meggers shows you how to do it real quick-like.

(A Blast from the Past video originally published on 06/12/23)

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

When Strength Training, Don't Rest & Try This Instead

/ Testify Strength & Conditioning/

Rest between sets is important . . . or is it? Starting Strength Coach Phil Meggers covers two simple yet overlooked strategies that can improve your training efficiency.

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

The Testify News - June 8, 2026

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video The Easiest Way to Cut Horse Stall Mats (Nobody Tells You This) (click the title to watch):

fangedknight
Are you using a wood blade or a metal blade on your jigsaw?

Phil
It’s a wood blade.

Here’s what we have in the description below the video:

“Craftsman Jig Saw Blades: https://amzn.to/4dYxN9E
The blade used in this video is a "Fast Cut Wood" blade from Craftsman and is one of the blades in the package linked above.”

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

10 Lifting Mistakes in 10 Minutes
From beginners to experienced lifters, these mistakes show up everywhere. In under 10 minutes, we cover 10 common lifting errors and how to correct them quickly. Click here to watch.

 

6 Things Successful Lifters Do Before Deadlifting HEAVY
What should you take care of before a heavy deadlift? Phil covers 6 simple and effective tips when preparing to pull heavy. Click here to read.

 

Blast from the Past: How to Deadlift 600 POUNDS in 10 Minutes | Save Time at the Gym
You can save some serious time during your training sessions, and it's not complicated. Phil explains and demonstrates how to do it. Click here to watch.

 

Blast from the Past: How to EASILY Move Stall Mats! | Gym Equipment
The classic rubber horse stall mat is extremely useful. It's also a pain to move . . . or is it? We show how to easily move a stall mat with just one person and without any special tools. 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 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 10 Year Celebration!

  • June 27, 2026

  • Current and former members – join us as we celebrate 10 incredible years of strength, community, and hard work at Testify Strength & Conditioning!

  • Please RSVP by clicking here!

  • 4:00–7:00 PM

Testify IronFest VIII

  • July 10, 2026

  • 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.

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 2026.05.04.

Option 2
Bike/row:
4 x 800m

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

Compare to 2026.03.16.

Option 3
Outdoors:
10 rounds:
25 yd yoke carry
Rest 1 minute

Indoors:
10 rounds:
30 yd yoke carry (15 yd down-back)
Rest 1 minute

Compare to 2026.02.16.

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 2026.02.16.

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.