8 Tiny Habits That Make Lifting So Much Easier

Lifting should be challenging, but don't make it harder than it needs to be. Starting Strength Coach Phil Meggers covers eight habits that make your workouts smoother, more effective, and easier to stick with.

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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?

Wraps and Belts and Shoes – Oh My! Stop Making These Mistakes With Your Lifting Gear | Part 2

We’re back with more mistakes lifters make with their lifting gear. In part 1 of this series, we covered errors #1-7, and we’ll cover another seven errors in today’s article.

Error #8: The Training Log
The most common error here is that of simply not having a training log.

A training log is one of the details that separates training from exercise. Training has a purpose, a plan, a program, and you keep track of your progress in the log. If you’re not keeping track, you’re simply exercising.

Exercise is better than nothing, but don’t kid yourself about what it is you’re actually doing. If you want to train and make solid progress, use a training log.

For exactly how to set up and use a training log, check out the detailed video below.

Error #9: Wrist Wraps
Don’t wear your wrist wraps too loosely.

Wraps have to be tight enough (i.e., snug enough) that they provide support for the wrist. Assuming you’ve positioned your wrist wraps correctly (see error #4 from part 1 of this series), if you can bend your wrist back-and-forth easily, then you’re wearing it too loosely.

Another check – are you comfortable with keeping your wrist wraps on “tight” between sets? If so, they’re probably too loose.

Not sure how to prevent this problem and wear your wrist wraps correctly? Check out the short video below.

Error #10: Lifting Shoes
This is the error of not having and using lifting shoes.

The most important feature is not the slightly elevated heel or the metatarsal strap(s) – although those are useful as well. The most important feature of a lifting shoe is the noncompressible sole, which provides for excellent and efficient force transfer between you and the floor.

Efficient force transfer means you’re more stable under a heavy load. Lifting in squishy shoes such as running shoes, Chucks, etc. feels like standing on a pillow by comparison.

Error #11: Belt
Don’t use a velcro belt. 

With one caveat.

In general, purchase a quality leather belt as leather belts provide something sturdier to brace against than a velcro belt. In addition, a velcro belt will eventually release at some point, which is a very disconcerting sensation when it occurs (those of you who’ve lifted with velcro belts for long enough know what I’m talking about here). A leather belt, whether a prong belt or a lever belt, will always maintain its secure and loving grip on your midsection.

Here are a couple of solid options for leather belts:

• 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

The caveat is weightlifting (also known as Olympic weightlifting). A leather belt has either a prong and belt loop or a lever which can impede the bar’s path past the belly on a clean or a snatch. A velcro belt is thinner in design and generally doesn’t pose this problem.

Another solution is to keep using your leather belt for weightlifting and simply rotate your belt sideways so the prong/loop combo or the lever are no longer in the bar’s path.

Error #12: Metal Spring Collar
These collars are amazing – they’re cheap, they’re durable, and they’re easy to use when operated correctly.

However, new lifters sometimes have trouble with them, and this is because they accidentally twist the collar sideways when putting the collar on the barbell. Once you do that, the collar binds up on the bar, and it gets stuck.

Simply make sure the collar stays oriented perpendicular to the sleeve of the bar, and it’s an easy and quick collar to use (and it only requires one hand). Check out one of the short videos above or below for a couple of tips to make this easy and straightforward.

Error #13: Chalk
Not using chalk is preposterous.

I have other words, but they’re rather aggressive, so let’s stick with “preposterous” for now.

Not using chalk is like purposely shaving off the treads on your tires and then driving on ice. It’s that silly.

You are human, and such, you have moisture on your hands. Sweat, natural oils, etc. – more on some days and less on others, but it’s always there. Chalk absorbs this moisture so that you have sufficient friction between you and the barbell, which makes for efficient force transfer on lifts such as the deadlift, row, clean, etc.

brianne appreciated the friction provided by chalk on this 320 lb deadlift.

Those of you who sweat easily (like myself) will also find chalk useful for other lifts such as the squat, bench, etc.

Lack of chalk will eventually contribute to missed lifts or a rounded back on the deadlift, so chalk early and, if needed, chalk often.

For more info, check out the video below.

Error #14: Training Log . . . Again
Of course, you’ll record the weight, reps, and sets of your various lifts in your training log, but if you’re not writing down cues to use for your next session, you’re missing out.

You’re trying to make improvements and get stronger from session to session, and technical cues are incredibly useful in this endeavor. With this in mind, whether you have a coach or you are you own coach (and thus watching your own lifts on video), be sure to write down cues that will prove handy for your next session.

We’ll see you in part 3 of this series, and 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?

The BEST Conditioning Tool NOBODY Uses

What's the most effective conditioning tool that people hardly ever use? Learn what it is, why it's so effective, how to program its use within your strength training programming, and pick up some sample workouts as well.

(A Blast from the Past video originally published on 07/24/23)

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?

Why THIS is the Most Important Supplement for Building Muscle

The best supplement for strength? It's not what you think. Starting Strength Coach Phil Meggers explains.

(A Blast from the Past video originally published on 07/17/23)

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?

Cleans vs Power Cleans vs Hang Cleans - What's the Difference?!

(A Blast from the Past article originally posted on 10/20/23)

Cleans, hang cleans, power cleans, hang power cleans - what are the differences between these lifts, and how can we remember these differences in an easy and practical manner? To sort this out, we first need to understand two words - hang and power.

HANG
Hang refers to a starting position, so if you see the word hang, then you know the lift starts with the bar hanging in your hands. Common hang positions include the mid-thigh, low thigh, above the knee, below the knee, and even mid-shin, but most often (without any other specific qualifiers), hang typically refers to a start position at the mid to low thigh. 

Finally, note that if you don’t see the word hang, then you know the lift starts with the bar resting on the floor.

POWER
Power refers to a landing position (AKA receiving position), i.e., the position in which you catch or rack the bar. When you see the word power, simply think partial squat (tip: power and partial both start with the letter “p”). Thus, if you see the word power, you’re going to receive the clean in a partial depth squat (i.e., not a full depth squat). If you don’t see the word power, then you know you’re going to receive the clean in a full depth squat.

Now that you’ve got those two terms down, it’s time for the actual lifts . . 

CLEAN (AKA squat clean or full clean)
Since you don’t see the word hang, the bar starts on the floor, and since you don’t see the word power, it’s not received in a partial squat and is therefore received in a full depth front squat before being stood up. 

In summary, the clean starts with the bar on the floor, the bar is accelerated upward, it is received in a full depth front squat, and then the lifter recovers (i.e., stands up).

POWER CLEAN
You don’t see the word hang, so the bar starts on the floor, but you do see the word power, so the bar is received in a partial depth front squat.

In summary, the power clean starts with the bar on the floor, the bar is accelerated upward, it is received in a partial depth front squat, and then the lifter recovers.

HANG CLEAN
You see the word hang, so the bar starts hanging in the lifter’s hands, but you don’t see the word power, so the bar is received in a full depth front squat.

In summary, the hang clean starts with the bar hanging in the hands, the bar is accelerated upward, it is received in a full depth front squat, and then the lifter recovers.

HANG POWER CLEAN
Not surprisingly, this is a combination of both the hang clean and the power clean - the love child of both of those lifts. You see the word hang, so the bar starts hanging in the lifter’s hands, and you also see the word power, so the bar is received in a partial depth front squat.

In summary, the hang power clean starts with the bar hanging in the hands, the bar is accelerated upward, it is received in a partial depth front squat, and then the lifter recovers.

By knowing what hang and power mean - and knowing what it means when those words aren’t present - you’ll be able to consistently figure out these variations of the clean. 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.

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• 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?

2 Deadlifting Pieces of Equipment You NEED to Have!

(A Blast from the Past article originally posted on 10/13/23)

Let’s quickly cover two pieces of equipment that will make you better at deadlifting . . . instantly.

Item #1: Long Socks
We are talking very long - socks that go above your calves (i.e., almost to your knees). You will simply be better at keeping the bar close when wearing long socks. Sweatpants and leggings will do just fine as well, but long socks are so much more stylish.

“But Phil, I’m already pretty good at keeping the bar close.” Good for you, and in this case, you already know that - every once in a while - you nick your shin with the bar. Shins bleed easily, and now that you’ve done this, it is annoyingly easy to catch that new scab with the bar and break it open again.

Because of this - whether consciously or subconsciously - you now try to avoid hitting that scab. As a result, you are suddenly worse at keeping the bar close to your legs, and this makes your deadlifts that much harder. So . . . wear long socks.

As an additional note, you might not care if you get a little bloody when you deadlift, but everyone else who has to use that same barbell does indeed care, so do your training companions a favor. Wear long socks and keep your DNA off the bar.

Item #2: Chalk
We’ve covered this before, and we’ll cover it again - chalk is hugely useful for all of the lifts, but it is especially useful for pulling lifts such as the snatch, clean, and deadlift. Rock climbers and gymnasts use it to save their lives - we’re just using it to save our deadlifts. But the reason for its use remains the same - it absorbs the sweat and natural oil from your hands so that you have as much friction as possible when taking your grip.

Side note: If you’re training at a commercial gym and don’t feel like sneaking in the usual chalk, you can also use liquid chalk.

Still don’t like using chalk? You have two options - pull a Kelly Clarkson and just walk away since you’ve decided not to lift today or put on your big boy (or big girl) pants and use chalk because it’s the intelligent thing to do.

It makes your current deadlifts easier, and it allows you to lift more weight with less effort, which allows you to get stronger more efficiently. We’ve had numerous conversations with members who started using chalk a bit later than they should have (which is on day one) and were astounded at how much of a difference it made.

A reasonable approach is to rub some chalk onto your hands when you start warming up the deadlift (brush your hands together lightly to get rid of any loose chalk) and then chalk up again when you get to your work set.

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?