12 Pieces of Lifting Gear to THROW AWAY (and What to Replace Them With) - Part 2

We’re back with Part 2 in our series on gear that should be avoided, gear that should be thrown away, and gear that actually works well. If you missed Part 1, you can check that out by clicking here.

Let’s get to it . . .

Bench
Specifically, don’t get a slick bench. You need to be firmly affixed to the bench when performing the bench press, and a slippery bench makes it difficult or even impossible to (a) create stability by effectively driving with your legs, and (b) keep your shoulders retracted.

We have several Rogue Fitness benches at Testify, and while I don’t regret buying them, there are probably some better options out there in terms of grip (granted, it’s possible that Rogue has improved their bench since we last purchased one).

If I were shopping for a bench right now, I would lean toward the Rep Fitness bench. I don’t have personal experience with it, but a number of our online members have it, and I’ve heard solid reviews from them.

Power Racks & Squat Stands
Stay away from the 3” x 3” uprights.

This is absolutely a champagne problem, and if someone gave me a rack with 3” x 3” uprights, I would gladly use it. With that said, all of our racks have 2” x 3” uprights, and I strongly prefer this configuration.

First, 3” x 3” racks are more expensive than 2” x 3” racks. Second, consider unracking and racking your squat on a 3” x 3” rack versus a 2” x 3” rack. By comparison, 3” x 3” uprights give you 2” less space either between the outside of the uprights and the plates or between the inside of the uprights and your hands (or a combination of the two).

If you lose space on the outside (which is usually the case), you’re more likely to bump into the uprights when unracking and racking, and losing space on the inside of the rack can be rough on those with tight shoulders (and thus a relatively wide grip).

Nathan squats 485 lb for a set of 5 reps inside the rogue r-3 rack, which has 2” x 3” uprights.

Thus, for example, I’d recommend the Rogue R-3 or Titan T-3 over their 3” x 3” cousins. With that said, the 3” x 3” racks usually have more options for customization and accessories, so if you’re looking for more than a basic power rack, you’ll probably need to go that route.

Belts
Choose wisely when purchasing your lifting belt. Here are a few considerations:

1. Don’t get a tapered belt (i.e., wider in the back, narrower in the front). Your belt is as good as its narrowest point, so simply get a belt that is a uniform width all the way around. A 10 mm thick belt that is either 3” wide or 4” wide will work for 99% of lifters.

2. Don’t get a padded belt. A belt helps you brace and create stability, and cushioning defeats this purpose.

3. Don’t get a cheap belt. Buy a quality belt (usually $100 or more) - it will be far sturdier than a cheap belt, and it will probably outlast you.

There are a number of quality belt manufacturers out there - Pioneer, Dominion Strength, The Strength Co., and Inzer just to name a few, and with that in mind, here are a few belt options I typically recommend:

• Pioneer Cut - single prong with 1/2” adjustments, 4” wide x 10mm thick

• Pioneer - PAL V2, 4” wide x 10mm thick (if you’re looking for a lever belt)

• Dominion Strength - single prong, 3” wide x 10 mm thick

• Dominion Strength - single prong, 4” wide x 10 mm thick

Blocks
Blocks are very useful for deadlifting from a higher position (i.e., a block pull), deficit deadlifts, and snatching and cleaning from a higher position.

DC Blocks are a specific brand of block – they are stackable and durable, which makes them very useful. However, they’re a bit on the small side (in terms of surface area), and specifically, they are quite expensive. With this in mind, I would not recommend them unless you get can get them at a steep discount as we did when we purchased over $1000 of used DC Blocks for $300 at a garage sale.

Instead, most people are better off building their own blocks from horse stall mats, or if you need taller blocks, constructing them from a combination of wood and stall mats. You can check out the videos above and below for how to do this.

Lifting Gloves
Don’t.

A glove puts a layer - it puts distance - between you and the barbell.

If you’re benching with gloves, now you have a padded surface between you and the bar, and a pad is not good for force transfer.

If you’re deadlifting with gloves, you have the same problem, and you have the significantly worse problem of effectively making the bar larger in your hands (since your hand now goes around the bar and the inner surface of your glove).

I was once silly enough (many moons ago) to use gloves. Then I started using my brain like a sane person and threw them away. Learn from my silliness and avoid the gloves (or throw them away if you have them).

Technical Shirt
A tech shirt is also known as a “dri fit” or “moisture wicking” shirt, and indeed, they are excellent at wicking moisture away from your body, which makes them great for running, basketball, soccer, etc.

However, they are rather terrible for lifting as they tend to be slick.

The last thing you want when training is a slippery surface between you and the bar when squatting or between you and the bench when benching.

Ditch the dri fit shirt and wear a basic, cotton t-shirt. It’s not high-tech, but it’s remarkably effective.

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?

This Mistake Will RUIN All Your Lifts!

Want to improve every one of your lifts with one fix? Make sure you're doing this. Starting Strength Coach Phil Meggers explains.

(A Blast from the Past video originally published on 05/27/23)

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?

12 Pieces of Lifting Gear to THROW AWAY (and What to Replace Them With) - Part 1

Not all lifting equipment is created equal, and some of it is downright awful. From “this-is-fine-but-there-are-better-choices” gear all the way to the “heavens-to-betsy-don’t-ever-use-that” category, we’ll keep it quick and cover what to avoid, what to throw away, and what actually works well.

This is Part 1 of a two-part series, so be sure to check back next week for Part 2.

Knee Sleeves
5 mm thick knee sleeves – don’t buy them.

They’re useful, but once you’ve used 7 mm sleeves, you’ll never go back. If you’re shopping for your first pair, avoid the 5 mm sleeves in the first place and simply get a pair of 7 mm thick sleeves.

A few solid options are provided below:

• Rehband (these are what I have)

• Stoic

• Iron Bull

Lifting Straps
With knee sleeves, it’s a case of “option 1 is fine, but option 2 is better.”

This is not the case with lifting straps.

Don’t train with cloth lifting straps. They will tear at some point, and inevitably, it will happen at a very inopportune moment.

They can be useful for putting on a stiff pair of knee sleeves, and you can check that out in the video below.

For actual lifting, however – not just putting on your knee sleeves – you want straps that are durable, such as the DIY version that we make from climbing webbing (watch the short video below).

We’ve also linked to a few quality, commercially available options below in case you’re not interested in making your own straps.

• IronMind Sew-Easy Lifting Straps

• IronMind Strong-Enough Lifting Straps

Lifting Shoes
First of all, on a “champagne-problem” level, I’d recommend avoiding the Adidas Powerlift or any other lifting shoe that uses a compressed foam sole. They’re not terrible, but there are firmer, more non-compressible sole options out there, and the heavier your lifts are (or the heavier you are), the more you’ll notice the difference.

Now – the actual problem . . . Chuck Taylors.

chucks are great for toddlers . . . not lifters.

Remember – Chucks are a lifestyle shoe, not a lifting shoe. They’re comfortable to walk around in, which tells you that the sole is far more compressible (i.e., squishy) than you want for lifting.

Instead, go out and get yourself an actual pair of lifting shoes. The non-compressible sole makes for a fantastically solid platform on which to lift. Other shoes feel like lifting on pillows by comparison.

Here are some solid choices to get you started on your shopping:

• Nike Romaleos 4

• Inov-8 Fastlift 360

• VS Athletics Weightlifting Shoe

• Adidas Adipower 3 (not the Powerlift)

Wrist Wraps
Don’t get 12 inch long wrist wraps. They don’t provide much in the way of support. Instead, get yourself a pair of 18 inch wraps or perhaps a pair of 24 inch wraps, but be warned that the 24 inch variety can be mildly cumbersome to put on.

• Harbinger Red Line Wrist Wraps - 18" (my wrist wraps)

• Stoic Wrist Wraps - 24"

Chalk
Specifically, we’re talking Spider Chalk versus everything else out there. Your basic magnesium carbonate chalk is a solid choice and will work fine.

However, the blocks from the folks at Spider Chalk are dense, solid, and tend not to break nearly as easily as regular chalk blocks.

It’s a bit silly to be a huge fan of a specific chalk company, but we are, and Spider Chalk is the only chalk we order.

Barbells
Don’t buy a 30 mm thick barbell. With a diameter of 30 mm or greater, you’re looking at a low quality barbell that had to be that thick since it was built from cheap steel.

Thick barbells make it very difficult to maintain a secure grip with heavy pulls, and this type of barbell also tends to rotate poorly (and loudly). Another sign of a low quality bar is a hex bolt in the place of an end cap. Avoid that bar like the plague.

Get a 28-29 mm diameter barbell and don’t skimp on quality. The barbell is the place to spend your money.

We are big fans of the Starting Strength Bar from Texas Power Bars, and I’ve also heard good things about the Powerlifting Bar 2.0 from Bells Steel. Finally, Grant Broggi of The Strength Co. makes the best lifting plates in the business, and I have no doubt that his barbells live up to that standard as well.

As always, we hope this helps you get stronger and live better. See you next week in Part 2!

-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?

This Bench Press Fix is a Game-Changer

Did that last rep of your bench press set actually count? Let’s find out.

Movement Standards or “Who Am I Kidding?”
In last week’s article, we discussed a movement standard for the press. Specifically, the knees have to remain straight – if the knees bend, it’s no longer a press (as you just accidentally performed a push press), so the rep doesn’t count.

Likewise, in the squat, there’s a movement standard. Get your hip crease below the top of your patella at the bottom of the squat. If you didn’t do that, you didn’t squat – you just performed a curtsey with a barbell on your back.

That’s weird, so make sure you hit depth.

Not surprisingly, there are movement standards in the bench press as well. Of course, the barbell has to touch your chest at the bottom of the rep, and you have to lock out your arms at the top of the rep.

However, many people forget – or are simply unaware – that your butt has to stay in contact with the bench throughout the entire rep.

If your keister comes up off of the bench (Figure 1), the rep doesn’t count, and it’s easy to make this mistake by using the legs incorrectly when benching.

Figure 1: Mike mistakenly lifts his butt up off of the bench . . . this is no good.

Leg Drive in the Bench Press
Executed properly, use of the legs creates stability and supports your arch. To do this, you endeavor to drive your body up the bench (in the direction of your head). You don’t slide in that direction, of course, because the bar is pinning your shoulders down to the bench, but the act of attempting to drive your body up the bench gives increased lateral stability (since you’re utilizing a roughly squat-width stance), a supported arch, and a certain amount of compression and therefore rigidity in your torso.

When people lift their butt up off of the bench, however, they are accidentally using their legs to drive their bodies vertically upward instead of horizontally “up the bench.”

The Solution
To fix this, drive your feet diagonally forward and down into the ground. You don’t drive your feet entirely downward as this will cause you to bridge your hips up off of the bench, and you can’t drive your feet entirely forward as they would simply slide across the floor.

figure 2: Mike correctly keeps his hips in contact with the bench . . . much better.

Thus, you push your feet diagonally into the floor, and in doing so, you’ll provide the horizontal “up the bench” drive you’re looking for without accidentally lifting your butt up off of the bench.

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?

Ain't Nothing Worse than a Slippery Bench!

(A Blast from the Past article originally posted on 09/24/21)

If you’re dealing with a bench that has a slippery surface, this is a situation that needs to be remedied.

We use our legs on the bench press as they provide lateral stability and support our arch, but we can only effectively drive up the bench with our legs if our shoulders are firmly pinned to the bench itself. In other words, sliding up the bench is not what we want, so if you’re training on a bench that’s a bit slick, this is a problem. Below are a few solutions, and if you don’t feel like reading, you can watch our videos on this topic instead.

Figure 1

Option 1
Take a couple of strength bands (AKA resistance bands) and place one (lengthwise) around each side of the bench as shown in Figure 1. The bands will stick to the bench quite nicely, and you, in turn, will stick to the bands quite nicely. Since many commercial gyms have these bands, this can be a handy solution if you’re training at a commercial gym while traveling.

Figure 2

Option 2
Find and buy a non-slip rug pad (or non-slip shelf liner). A 2 ft x 4 ft section should be more than sufficient, and you can get something in this size for under $10. Simply place the rug pad on the bench as shown in Figure 2, and you now have a very grippy bench on which to train.

This is probably my favorite option as it’s flexible, rolls up easily and compactly, and is therefore easy to bring with you in your training bag.

Option 3
If Options 1 and 2 aren’t available for whatever reason, you can substitute a yoga mat for the rug pad listed in Option 2. Most commercial gyms have something like this lying around. It will be a bit on the wide side, but it will usually get the job done.

Option 4
There are a few companies out there that manufacture shirts with grippy sections of material. These are designed to help keep the bar secure on your back when squatting as well as keep you in place on the bench when benching. A7 is one such company, but you can simply google “bench grip shirt” or “bar grip shirt” to find other options. I don’t have any personal experience with these types of shirts, but I’ve heard excellent reviews from those I know who train with them.

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:

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

• 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.

(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?

The Most Underrated Approach to Training and Consistency of All Time?

You missed Monday’s workout. It happens.

I get it – it’s not ideal, and you’re slightly disappointed in yourself.

Again, it happens.

But then you miss Wednesday’s workout. Perhaps you usually train in the mornings, but you slept through your alarm. Or maybe you train after work, but meetings went late into the evening.

Now the whole week is a bust. You’ve missed two out of your three workouts, and at this point, you might as well just skip the rest of the week and start fresh on Monday.

Right?

Have you ever forgotten to brush your teeth before going to bed? Heck, maybe you even forgot to brush them the next morning, too.

At this point, you probably just decided to skip brushing your teeth for the rest of the week. Might as well start brushing them again next week.

You get it.

It’s true – consistency is the foundation of progress. After all, the greatest programming and technique don’t mean a thing if you’re not . . . you know . . . using them.

But you’re not going to let a missed session or two be a bigger situation than it actually is.

You forgot to brush your teeth last night? Do it tomorrow morning and move on with life.

You missed your last workout? Get in the gym today and move on with life.

Be a person. Brush your teeth. Train.

Only molehills here. No mountains allowed.

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?