The BEST Warm-up for Barbell Training (Plus an EASY Math Trick to Help!)

/ Testify Strength & Conditioning/

Starting Strength Coach Phil Meggers covers how to efficiently and simply structure your warm-ups for barbell training AND gives you an easy math trick to help.

(A Blast from the Past video originally published on 01/23/23)

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.

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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?

One Cue to Rule Them All: Fix Every Single One of Your Lifts

/ Testify Strength & Conditioning/

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

Let’s quickly cover a cue - specifically a type of cue - that helps every single one of your lifts.

What Could Possibly Help All of My Lifts?
When giving yourself a cue, use a positive cue - not a negative cue. I don’t mean a positive cue in the sense that it makes you feel good - you’re not doing this to feel better about yourself or your lifting. A positive cue simply means that you give yourself a task to accomplish. More specifically, give yourself something to do - not something to avoid doing.

Example: The Squat
If your knees slide forward on the squat, don’t tell yourself, “Stop letting my knees slide forward.” Instead, use the cue, “Set my knees” or “Block my knees.” Again, you’re giving yourself something to do rather than something not to do.

If you ride a motorcycle, you’re already familiar with this concept. When instructors teach you how to ride, they teach you to look where you intend to go - do NOT look where you don’t want to go because whatever you look at is invariably what you ride toward. Same idea here.

Example: The Clean (or Snatch)
If you’ve got an early arm pull on your clean or snatch, don’t cue “Don’t bend my arms.” It might work, but most of the time, you’re better off using a positive cue such as “Long arms,” “Straight arms,” or even “Tight triceps.”

Example: The Deadlift
If you’re letting the barbell drift away from you on the deadlift, don’t cue “Don’t let it get away from me.” Instead, try “Pin it to the shins” or simply “Keep it close.” If the bar is looping because you’re pulling around your knees, try cueing “Push the floor” or “Stay over the bar.”

Again, give yourself a job to do, not something to avoid doing.

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?

6 Weight Lifting Secrets That Feel Like CHEATING (plus a bonus)

/ Testify Strength & Conditioning/

These aren’t gimmicks—they’re overlooked techniques and tactics that can help you train more efficiently and get stronger right now. Starting Strength Coach Phil Meggers covers 6 lifting tips (and a bonus) to level up your training.

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?

The Testify Spectator - September 1, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video How To Make Strength Training 5x Times Easier (click the title to watch):

@JustWantedToGrill
One of my favorite things to see is senior citizens deadlifting multiple plates.

Phil
Absolutely :-)

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

NEVER Do This with a Heavy Press (or You’re DONE)
Your heavy press is harder than it needs to be, and here’s the one error that might be holding you back. Phil explains and covers a few simple fixes that can make all the difference. Click here to watch.

 

Is Your Squat Stuck? It's Not Why You Think.
Does your squat have a weird sticking point, and you just can't figure it out? We help you fix it fast. Click here to read.

 

Blast from the Past: WORST Deadlift Ever?! | How to Set Your Back for the Deadlift: Part 5
Got an awful looking back when you deadlift? We help you fix it fast in Part 5 of this Saturday Shorts series. Click here to watch.

 

Blast from the Past: Bench Press Cue: Pull Your Fists Back!
Phil covers a useful cue to help with correct shoulder positioning in the bench press. 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

Reminder: We will be closed for training on Monday, 09/01/25, in observance of Labor Day.

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.

Friday Night Fun Night: Trivia Teams!

  • Join us for the first-ever Testify Friday Night Fun Night from 6:30 p.m. - 8:30 p.m. on Friday, September 26!

  • Grab your smartest friends (or the ones who make you laugh the most) and join us for a night of trivia, laughs, and good food!

  • Teams of 3-5 people will compete in a friendly trivia contest with fun prizes up for grabs.

  • We need to know numbers for planning and food, so please click here to RSVP and register your team!

Minneapolis, MN: Starting Strength Squat & Deadlift Camp

  • October 4, 2025

  • 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.

Kansas City, MO: Starting Strength Squat & Deadlift Camp

  • October 25, 2025

  • 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.

Testify Christmas Classic

  • December 13, 2025

  • The Christmas Classic is a team strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2-4 lifters/team and perform all 4 lifts; each lifter will receive 3 attempts for each lift.

  • 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 2025.07.28.

Option 2
Bike/Row for 9 rounds:
1 min on
1 min off

Record distance for each round.

Compare to 2025.06.09.

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 2025.05.12.

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 2025.05.12.

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.

Is Your Squat Stuck? It's Not Why You Think.

/ Testify Strength & Conditioning/

Do you have an odd sticking point in your squat? Let’s fix it right now.

Odd sticking point? What do you mean?
On your descent, you reached back with your hips, you pointed your chest at the floor, and you shoved your knees apart. You’ve gotten a bounce out of the bottom of the squat, you’ve started your ascent, and you’re driving your hips upward as you do so.

You’ve maintained that nice, leaned over back angle, and then, when you’re past what is the typical sticking point of a heavy squat - around one third to one half of the way up - right when things should start getting a bit easier, suddenly, your squat is still extremely difficult. In fact, it might even get harder and actually slow down.

If you want to see a demonstration of this, watch the video below - specifically the squat that starts at the 0:43 mark.

What did I do wrong?
You maintained your back angle and drove your hips up out of the hole initially, but because the barbell feels awfully heavy and you’re worried about missing the rep, your brain reverts to “Oh-my-goodness-I-need-to-stand-up-right-now,” and you start raising your chest too soon.

This kills your hips drive, the bar speed dies, and the squat gets much harder than it should be at this point in the ascent.

The Fix
There are a couple of different cues to help you solve this problem:

  • Keep driving the hips.

  • Stay in your hips.

  • Stay leaned over.

  • Stay in your lean. (my personal favorite, and the idea is to stay in that leaned over position longer than you think you should)

Tyler does an excellent job staying in his hips, - staying leaned over - on his ascent.

When panic sets in - when you really want to raise your chest and try to get your torso vertical (which will make your squat miserably hard) - stay in that lean just a bit longer . . . and you’ll reach the top without making the squat any harder than it needs to be.

To see this “staying in your lean” executed well, go back to the video above and watch the squat at the 0:56 mark.

Stay in your hips, stay in your lean - and you’ll be just fine.

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?

WORST Deadlift Ever?! | How to Set Your Back for the Deadlift: Part 5

/ Testify Strength & Conditioning/

Got an awful looking back when you deadlift? Starting Strength Coach Phil Meggers helps you fix it fast in Part 5 of this Saturday Shorts series.

(A Blast from the Past video originally published on 01/21/23)

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?