2 Clues to SPOT Your Terrible Deadlift EARLY!

If you've got a deadlift that's drifting away from you as you pull, that's a problem.

Let’s fix it.

Why Does This Happen?
This problem is often caused by accidentally “getting forward” during the setup process. In other words, during the five-step setup for the deadlift, you accidentally allow your balance to shift forward, and this almost always happens during either step two or step three of the setup process. 

I would strongly recommend watching the short video below to see these errors and their solutions demonstrated.

A brief recap of the five-step setup for the deadlift:

1. Stance: Take a relatively narrow stance wherein your vertical shins are one inch from the barbell.

2. Grip: Bend over to grab the bar, but do not move the bar, and don’t touch the bar with your shins (keep the shins vertical) just yet.

3. Shins: Bend you knees slightly until your shins touch the bar.

4. Chest: Squeeze your chest up (without dropping your hips) and set your back in flat, rigid extension.

5. Pull: Drag the bar up your legs.

Problem During Step 2
Remember that midfoot balance is assumed, i.e., you want to be balanced on the middle of your foot and not on either the balls of your feet or on your heels. However, people often allow their balance to shift forward to the balls of their feet when - during step 2 - they bend over to take their grip.

step 2: Taking the grip incorrectly with balance forward (left) and taking the grip correctly with balance over midfoot (right)

If you find yourself doing this, simply cue yourself “midfoot,” or you can even overcue yourself “heels.” We don’t actually want to be balanced on our heels, but this type of overcue can be useful to prevent ourselves from rocking forward.

Problem During Step 3
During step 3, you should bend your knees slightly (i.e., drop your hips slightly) until your shins touch the barbell, but people will sometimes accidentally rock forward to bring their shins to the bar instead.

step 3: bringing the shins to the bar incorrectly by rocking forward (left) and bringing the shins to the bar correctly by bending the knees (right)

If you are committing this error, use the cue “hips drop slightly” or simply “bend your knees” to ensure that you’re bringing your shins to the bar by bending the knees and not by shifting your balance forward.

After that, squeeze your chest up and pull as usual, dragging the bar up your legs.

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.)

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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?

What is a Power Clean? | Olympic Weightlifting Technique

What is a power clean? How is it different from a hang clean, hang power clean, or clean? Starting Strength Coach Phil Meggers covers it all here in about a minute.

(A Blast from the Past video originally published on 02/11/23)

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.

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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?

Everything You Need to Know About Lifting Belts . . . QUICK!

(A Blast from the Past article originally posted on 07/14/23)

Today’s topic is a quick dive into lifting belts - specifically, the four Ws of belts: width, when, where, and what. We covered how to efficiently and quickly put on your belt in another article about a month back, so feel free to click here to read that article or watch the associated videos.

Width
If you can get your back set in rigid and flat extension on the deadlift using a 4” belt (i.e., the belt is 4” wide), then go ahead and get a 4” belt. If you can’t, then you probably need to go with a 3” belt. It’s possible that you need a 2.5” belt, but 3” and 4” are the most common widths.

When
When should you put your belt on? A good rule of thumb is to put your belt on for your last warm-up set and then wear it for all of your work sets as well. Time and experience will help you decide if you want to eventually take a different approach, but this is a good guide to start with. I recommend taking your belt off (or at least loosening it) between sets.

Where
Where should you place your belt? You can start by centering it on your belly button as a rough guideline, but the most important landmarks are your hips and your ribs. The belt should sit between your hips and your ribs, and it’s the space between these two regions that will largely determine your choice of a 3” or a 4” belt. It’s worth noting that you especially do not want your belt running into your ribs. It makes for a memorable - and uncomfortable - experience.

What
What do you do once your belt is on? Take a big breath, hold that breath with tightly contracted abs (i.e., Valsalva maneuver), and then perform the lift (watch the video on breathing and bracing). Release your breath only after the rep is completed - remember that if the bar is moving, you’re not breathing.

Don’t complicate the breathing, and don’t try to push your belly out against the belt. Simply take a breath, hold it, tighten your abs as if you’re about to take a punch or as if you’re constipated, and then continue holding that breath throughout the entire rep. You can do this with either a closed mouth or an open mouth - you shouldn’t be holding your breath against your lips with puffed out cheeks. Instead, you hold your breath against a closed glottis, which is located in your throat. Say the word “hick” out loud and hold the “ck” sound at the end - that’s how you do it.

Need to Buy a Belt? Watch This First.
If you’re getting ready to buy a lifting belt, I’d recommend watching the included video here to get a good sense of what to look for when purchasing one. You’ll also find some links below to a few belts we recommend to our members.

Belts
My belt is from Best Belts and I’d love to recommend them to you, but they’ve closed up shop, so with that in mind, here are the belt options we typically recommend:

• Pioneer Cut Leather Powerlifting Prong Belt 10mm

• Pioneer 10mm Lever Powerlifting Belt PAL V2 (if you’re looking for a lever belt)

• Dominion Strength Training Leather Weight Lifting Belt - 3 inch wide x 10 mm thick

• Dominion Strength Training Leather Weight Lifting Belt - 4 inch wide x 10 mm thick

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.)

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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?

Don't Perform a SINGLE Squat at the Gym Until You Watch This

This one mistake hides in plain sight—and it might be holding your squat back more than you think. Starting Strength Coach Phil Meggers covers this foundational squat issue with 4 important tips.

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.

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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?

Testify Daily Observer - October 6, 2025

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A post shared by Testify Strength & Cond. (@testifystrengthconditioning)

THIS WEEK'S SUBMISSION

From our video The Strength Training Strategy No One Taught Us (click the title to watch):

DrNeal
Training log and stopwatch

Phil
A stopwatch can absolutely be very useful – good call! We have a running “count up“ timer operating at Testify up on the wall for people to use to time their rest periods.

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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.

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ARTICLES & VIDEOS

The Strength Training Strategy No One Taught Us
Everyone talks about sets and reps, but almost no one knows this. There’s a missing strategy behind real strength training — and it changes everything. Phil covers the overlooked approach that separates the strong from the stuck. Click here to watch.

Flawless Press Form…If You’re Filming a Blooper Reel
You might be ruining the start position of your press, and it's not why (or where) you think. Find out more and improve your press. Click here to read.

Blast from the Past: KNEE SLEEVES: The Complete Guide and the BEST Way to Put Them On (Lifting Gear Series)
In the third video in our "Lifting Gear" series, Phil quickly covers everything you'll ever want to know about knee sleeves, including the super secret way to EASILY put them on. Click here to watch.

Blast from the Past: Power Snatch vs Split Snatch vs Squat Snatch: Which One is Best?
We cover the three different landing positions for the snatch as well as the advantages that go with each position. Click here to read.

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“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.

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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.

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.

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.

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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 2025.09.01.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2025.07.14.

Option 3
Outdoors:
5-10 rounds:
50 yd sled push (25 yd down-back)
50 yd farmer carry (25 yd down-back)
Rest 1 min

Indoors:
5-10 rounds:
100 yd sled push (50 ft down-back)
100 yd farmer carry (50 ft down-back)
Rest 1 min

Compare to 2025.06.16.

Option 4
Row 10 x 100m
Rest 1 min between sprints. Your score is your slowest time.

Compare to 2025.06.16.

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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.

Flawless Press Form…If You’re Filming a Blooper Reel

Are you making this mistake when you press? Well, let’s not.

Today’s topic is an error in the start position of the press - but we are specifically not discussing the start position for the first rep. You already know how to unrack the barbell - using your legs - with elbows slightly in front of the bar and neutral wrists, i.e., not totally straight, but certainly not bent back in extreme extension.

figure 1: becky demonstrates a solid start position.

You’ve got the start position (Figure 1) for the first rep down, and if you don’t, check out the video below.

Today’s error has to do with an incorrect start position for every rep after the first rep.

Don’t Be a Bum
This is an extremely common problem in the press - you lock out the rep overhead, and then you lower the bar back to a position wherein the elbows are behind the bar and the wrists are bent back in full extension (Figure 2).

In other words, you’re lowering it like a lazy bum.

figure 2: don’t lower it to this position.

And you will pay the penalty for it. Now you have to waste energy resetting your elbows and wrists to the correct position. At best, this wasted effort makes for a more exhausting set, and at worst, it can be the reason you miss a rep and can’t successfully complete the set.

Supporting the barbell between press reps already takes effort - don’t make it worse by adding adjustments that shouldn’t have to be made in the first place.

How to Fix This
Lower the bar right back to the position from which you started. To put it simply, finish where you started (Figure 3).

(Technically, the finish position for the press is the lockout at the top, but for today’s purposes, we’ll treat the “finish” as where you are after you lower the bar to prepare for the next rep.)

figure 3: much better

First, you can cue yourself “elbows in front of the bar” as you start to lower the bar back to the start position. Second - and this goes nicely with the first cue - remind yourself to aim for your nose (or “shave your nose”) on the way down.

(Check out the the video below to see this in action.)

These two cues together help prompt you to keep the bar close to you while simultaneously keeping the elbows in the correct position.

Elbows forward, shave your nose, and finish where you started. You’ll save time, you’ll save energy, and you’ll have a stronger press because of 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?