You're (Probably) Destroying Your Squat . . . Before You Even Start.

/ Testify Strength & Conditioning/

It’s entirely possible that you’re ruining your squat before you even start the descent. If so, this problem needs to be fixed right away.

Are You Committed?
Today’s error is that of not getting correctly positioned before you unrack the barbell. In other words, how much effort are you putting into that process - how uncomfortable are you willing to get before you unrack the bar?

If you’d rather see this process (i.e., the mistake and the solution) in action, check out the video below.

When you stand the barbell up that two to three inches from the hooks of the rack, be sure to think of that movement as your first rep (no, you don’t get to count it), and as such, you need to get tight and correctly positioned before you do it.

Figure 1: don’t be like this fool.

What Not To Do
You certainly don’t want to get under the bar in a loose, relaxed, sloppy manner (Figure 1), then stand the bar up, walk a step or two back to take your stance, and then have to get tight under the bar - i.e., squeeze your chest up with shoulders back - when you’ve already got 100 lb, 200 lb, 300 lb, etc. on your back.

What You Should Do
Instead, be sure to position yourself and brace correctly before you stand the bar up from the hooks. Your chest is up, shoulders back, you’ve performed your Valsalva, and every muscle in your trunk that can be contracted tightly is contracted tightly so that you are rigidly braced (Figure 2).

Getting tight and properly positioned under the bar takes work and effort. If you feel relaxed and comfortable before your unrack the bar - it’s wrong.

Get uncomfortable.

figure 2: This is much better.

Your set starts before you think it does - it starts when you unrack it - so prepare yourself accordingly.

Be committed to the entire process and be sure to get tight before you unrack the bar. Your squat will thank 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:

  • 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?

LIFTING BELTS: The Complete Guide and What NOT to Get! (Lifting Gear Series)

/ Testify Strength & Conditioning/

Starting Strength Coach Phil Meggers covers everything related to lifting belts - why, how, what, where, when, and what NOT to buy as well. This is the second video in our "Lifting Gear" series.

(A Blast from the Past video originally published on 01/30/23)

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?

Warning: Tire Conditioning May Cause Unstoppable Swagger

/ Testify Strength & Conditioning/

(A Blast from the Past article originally posted on 06/30/23)

Tires can provide you with some great conditioning options - whether you're using large tires (e.g., tractor tires) for tire flips and sledgehammer strikes or you’re using smaller tires for something like a sled pull. Also, they are generally free; it costs money to recycle tires, so if you contact a tire dealership, you can typically get a tire or twelve for free.

And - let’s not forget - it looks cool.

With this in mind, let’s cover a few easy-to-implement conditioning options - although not easy to do, mind you - that involve tires and sometimes a few other simple tools. You’ll see these options in action in the included video as well:

Option 1
5-10 rounds:
30 sec tire flips (as many as possible)
30 sec rest

Get a tire that’s heavy and challenging to flip and flip it for as many times as you can in 30 seconds. Then rest 30 seconds. Repeat this process for a total of 5-10 rounds.

Option 2
5-10 rounds:
10 sledgehammer strikes (5 left, 5 right)
100 ft sled push (50 ft down-back)
1 minute rest

You’ll need a sledgehammer for this workout, and if you don’t already have one, you can easily get one at your local hardware store. You’ll also need a sled (or prowler) to push. If you don’t have a sled, you can drag a small tire instead (see Option 3).

For this option, perform 10 sledgehammer strikes - 5 from the left side and 5 from the right side - and then push the sled a total of 100 ft (50 ft down, turn around, and then 50 ft back). Then rest 1 minute. Again, repeat this for 5-10 rounds.

Option 3
10-20 rounds:
50 yd tire drag (25 yd down-back)
1 min rest

To drag a tire, insert a few eyebolts into a small tire, hook a tow recovery strap up to the eyebolts, and then place some weights inside the tire. You can drag the tire by walking forward or backward.

Scaling Up
Over time, you can increase the difficulty of any of these options by doing one or more of the following:

  • Using a larger tire for tire flips

  • Adding weight to the sled (for sled pushes) or tire (for tire drags)

  • Reducing the rest time

  • Increasing the number of rounds

As always, we hope this helps you get stronger - or at least better conditioned - 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?

99% of Lifters Don't Know These Training Tricks

/ Testify Strength & Conditioning/

Most lifters are leaving progress on the table without realizing it. Starting Strength Coach Phil Meggers covers 12 overlooked training tactics, techniques, and tricks that can change the way you approach the bar. Watch this before your next session — your future PRs will thank you.

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?

Testify Citizen - September 15, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video DIY Lifting Straps in 3 Minutes - Stop Wasting Money (click the title to watch):

Lee Tucker
been shopping and made 4 sets of dead lift straps for £2.49

Phil
Nice work!

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

DIY Lifting Straps in 3 Minutes - Stop Wasting Money
Don't want to waste your hard-earned cash on lifting straps? In this quick DIY guide, Phil shows you how to make your own heavy-duty lifting straps in less than 3 minutes using cheap, simple materials. Strong, durable, and budget-friendly — perfect for deadlifts, rack pulls, rows, and any heavy pull where your grip needs backup. Save money and lift more. Click here to watch.

 

What His Poor, Sad Bench Press Was Missing
Far too many lifters don't use their legs effectively when they bench press. Do you? Click here to read.

 

Blast from the Past: EASY Way to Open Your Barbell Packaging!! | How to Unbox Your New Barbell
Stop prying staples open or twisting your barbell packaging. We've opened a lot of barbells, and this method is - by far - the quickest and easiest way to open your new barbell packaging. Click here to watch.

 

Blast from the Past: Squatting Deeper - Don't Make These 2 Mistakes!
Are you trying to hit the correct depth in your squat but making one of these mistakes? Phil covers a few cues to help lifters squat deeper. Click here to read.

“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.

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.

Friday Night Fun Night: Trivia Teams!

  • Join us for the first-ever Testify Friday Night Fun Night: Trivia Teams 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. You do not need a team to sign up!

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

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.

Benching Bonanza! The Annual Testify Bench Press Jubilee

  • November 21, 2025

  • Benching Bonanza is a strength meet wherein the only contested lift is - not surprisingly - the bench press. There will be one bar, and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It’s a great time for all involved, and we hope to see you there!

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
Sled
Outdoors:
10-20 x 25 yds EMOM at a weight of your choice

Every minute, push the sled 25 yards, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

Indoors:
10-20 x 100 ft EMOM at a weight of your choice

Every minute, push the sled 100 feet, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

Compare to 2025.08.11.

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 2025.06.23.

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 2025.05.26.

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 2025.05.26.

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.

What His Poor, Sad Bench Press Was Missing

/ Testify Strength & Conditioning/

Are you missing out on using your lower body in the bench press?

Sure, the bench press press is an upper body lift in the sense that the prime movers of the lift - the pecs, the triceps, and the delts - are located in the upper body. However, if you’re not using your legs effectively, you’re leaving pounds, well, off the barbell.

Using your legs efficiently provides three benefits when benching, so let’s dive in (and if you’d like to see this in action, watch the video below).

Benefit #1: Stability
The bench itself isn’t very wide and thus doesn’t provide much in the way of stability. You, however, are smart enough to take a roughly squat-width stance, and you also drive your body up the bench ( i.e., toward the direction of your head) by driving your legs into the floor.

As a side note, you drive your legs diagonally downward into the floor. You don’t drive them straight downward as this will cause your hips to come up off the bench, which means the rep doesn’t count. You also don’t drive them straight forward as they’ll simply slide across the floor when you do that. Think diagonally downward.

Benefit #2: Support
The use of your legs supports your arch and ensures that you can maintain this position efficiently and consistently when performing each rep.

Benefit #3: Rigidity
We humans are naturally soft and squishy, and you don’t want to bench from a soft and squishy platform - it makes for lousy force transfer between the things moving the weight - your arms - and the support surface - the bench.

Think of it this way - in the squat, your lifting shoe is the interface between the load and the platform, while in the bench press, your entire body from your shoulders downward acts as this interface - in other words, everything from your torso downward acts as the lifting shoe, so you want everything to be rigid.

Driving with your legs creates a compressive effect, and this helps ensure that your body is as rigid (and thus stable) as possible when benching.

Make sure you use your legs the next time you bench - your future PR will thank you for it.

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?