The Testify Globe - June 16, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video The Squat, Reinvented. (click the title to watch):

MKRJ
Wish I would’ve known this 35 years ago. Game changer.

Phil
At the least, I hope it helps going forward!

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

The Squat, Reinvented.
What if squatting could feel easier . . . and work better? Click here to watch.

 

The Mindset That Changed His Squat IMMEDIATELY
Want to get a bigger, stronger squat? Here are 4 simple mindset shifts that will help. Click here to read.

 

Blast from the Past: Slippery Lifting Platform?! Use THIS for Olympic Weightlifting & Strength Training
Do you have a slippery lifting surface? A slick platform can cause a lot of problems, whether you're snatching, clean-and-jerking, squatting, etc., so Phil lets you in on a very simple (and rarely discussed!) method to make sure you've got good grip between your shoes and the platform. Click here to watch.

 

Blast from the Past: Starting Out at the Gym? Don’t Miss These 4 Essentials
We cover 4 items you must have with you in the gym . . . or at least you should have them with you. 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: On the afternoon of Friday, 06/20/25, our training hours will run from 4:00 p.m. - 5:30 p.m. as we are hosting the annual IronFest competition that day. The morning hours remain the same as usual.

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.

Testify IronFest VII

  • June 20, 2025

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

  • Click here to register or for more information.

Deadapalooza! The Annual Testify Deadlift Festival

  • August 15, 2025

  • Deadapalooza is a strength meet wherein the only contested lift is - you guessed it - the deadlift. There will be one bar (possibly multiple bars if numbers dictate), and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It's a ton of fun, so come on out!

  • 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
“Prowler Base+1”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest 30 sec.
4. Repeat 5-15 times.

Courtesy of “Death by Prowler” (on Starting Strength).

Compare to 2025.05.12.

Option 2
5 rounds:
10 cal bike
1 min rest
4 sandbag-over-bars
1 min rest

Set the yoke crossmember at 35/33, and the weight is 150#/75#.

Compare to 2025.03.24.

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 2025.02.24.

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

Compare to 2025.02.24.

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.

Testify Herald - February 24, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video The Bench Press: You're Doing This Wrong. (click the title to watch):

Dennis J
Are you supposed to force scapular retraction or just let the rear shoulders relaxed down?

Phil
The first option - you'll need to actively retract the shoulders (definitely not relaxed).

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

Why Squatting has become Impossible (6 reasons)
Is the squat impossible for you, or does it seem impossible to make progress on your squat? Here are 6 reasons why as well as how to address them. Click here to watch.

 

Stretching is Dangerous?! (Why You Should Not do Mobility Work)
Should you stretch before you lift or not? Also, stop calling it "mobility work." Phil explains. Click here to read.

 

Blast from the Past: Barbell Basics | Anatomy of a Barbell | Barbell Buyer's Guide
Phil covers the basics of an Olympic barbell - sleeves, collars, shaft, knurling, diameter, score marks, etc. He also talks about what to look for - and NOT look for - when purchasing a barbell. Click here to watch.

 

Blast from the Past: It Doesn't Get Easier - But Everything Else Does
Phil revisits a past conversation and talks about why training doesn't get easier, but everything else does. Click here to read.

TESTIFY BEANIES ARE AVAILABLE!

Represent your favorite gym - even when it's cold outside!

And, it gets better - you can choose your beanie from EIGHT different colors!

Click here to head to the Testify Store.

WHAT'S COMING UP

Below is one 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.

Testify Strengthlifting Challenge

  • April 12, 2025

  • The annual Testify Strengthlifting Challenge is back, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
“Prowler Base”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest until breathing and heart rate slow down. (45 sec – 2 min)
4. Repeat 5-15 times.

Courtesy of “Death by Prowler” (on Starting Strength).

Compare to 2024.12.23.

Option 2
Bike/row:
8 x 30 sec on/2:00 off

Score = least distance covered in any 30 second interval

Compare to 2024.12.02.

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 2024.11.04.

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

Compare to 2024.11.04.

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.

Testify Tribune - November 4, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Lifting Straps | What You're Doing WRONG (and other common mistakes) (click the title to watch):

Craig Martin
Thanks for this video! I was doing everything wrong (apparently I'm an idiot ). I was ao frustrated with my grip, which effected my ability to make progress on the DL, that i stopped deadlifting for extended period

Phil
You're welcome, and I'm glad this was helpful for you - happy deadlifting!

TESTIFY ONLINE COACHING

Want to get stronger working remotely with one of our Starting Strength Coaches? Click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

1 HUGE Mistake Self-Taught Deadlifters Make
If you're committing this deadlift error, then you're making your deadlifts horribly inefficient, and you're significantly limiting the amount of weight on the bar. Let’s fix it. Click here to watch.

 

What You Should NEVER Do When Deadlifting!
Are you making this mistake when deadlifting? Well . . . don't. Click here to read.

 

Blast from the Past: How Long Should I REST? | Starting Strength Linear Progression
How long should I rest when working through the Starting Strength Linear Progression? How long should I rest between warm-up sets? Between work sets? Phil explains. Click here to watch.

 

Blast from the Past: The Squat: Don't Be a Moron
”A lot of good advice in life can be summed up with the phrase, ‘Don’t be a moron,’ and this particular squat error is certainly no exception…” 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 always find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Benching Bonanza! The Annual Testify Bench Press Jubilee

  • November 22, 2024

  • Benching Bonanza is a strength meet wherein the only contested lift is - you guessed it - 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'll be a ton of fun, so come on out!

  • Click here to register or for more information.

Barbell Blizzard! A Winter Wonderland of Weights

  • December 14, 2024

  • Barbell Blizzard 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.” 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 2024.09.02.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2024.08.12.

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 2024.07.15.

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

Compare to 2024.07.15.

As always, we hope this helps you get stronger and live better!

Testify Register - July 15, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Barbell Basics | Anatomy of a Barbell | Barbell Buyer's Guide (click the title to watch):

Inner Life Photography
tell me one thing; is this written in any holy scripture that men cannot use 15 kg barbell or women’s bar.? i mean here in my country there is a huge price difference between women’s and men’s 20 kg bar.!! what’s your opinion?

Phil
Solid question, and the issue is the durability of the bar. A 15 kg bar has significantly more flex than a 20 kg bar due to the difference in diameter (25 mm vs 28-29 mm). As result, a 15 kg bar doesn't hold up well long term to heavier loads on lifts such as the squat, deadlift, bench, and press. This is exacerbated by the fact that, on a lift such as a squat, the plates rest on the bar even between sets when the bar rests on the hooks of the rack. Load a convenient weight such as 100 kg or 225 lb on a 15 kg bar as it sits on the hooks, and you'll already notice more flex in the 15 kg bar, and this gets more significant as the weight increases.

As a result of all of this, a 15 kg bar used in regular strength training will bend over time unless only lighter weights are used.

Inner Life Photography
@TestifySC okay and one more question; i am watching that you are using mostly bumper plates instead of olympic plates. does they make any difference because bumper plates are mostly used in weightlifting competitions internationally where they clean and jerk and throw it on the ground. what’s your advice to use which plates ( for bodybuilders ).??

Phil
Our plates at home (in our garage gym) are kilogram plates, so I mostly train in kilos at the gym so I don't need to go back and forth between different units. Our kilo plates at Testify are all bumpers since these are the plates we use during the snatch and clean-and-jerk (both in training and competition), so this is why you usually see me using kilo plates.

Beyond that, if you're not performing the olympic lifts, you don't need bumper plates (although you certainly can use them), and metal plates are cheaper.

TESTIFY ONLINE COACHING

Want to get stronger working remotely with one of our Starting Strength Coaches? Click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

3 Tactics to Triage Your Deadlift FAST (plus a bonus tactic)
We cover three major technical aspects (plus a bonus) of your deadlift to focus on and evaluate when trying to improve your deadlift. Click here to watch.

 

What is a Snatch (AKA Squat Snatch or Full Snatch)? | Olympic Weightlifting Technique
What is a snatch? How is it different from a power snatch or hang snatch? What is a squat snatch? What is a full snatch? We explain it all here in this brief article. Click here to read.

 

Blast from the Past: FIX Your Press | Correct Your STANCE to Press More!
Is your stance ruining your press? In this video - our third in the series of Saturday Shorts on fixing the press - Phil quickly discusses and demonstrates how to solve this problem. Click here to watch.

 

Blast from the Past: I Forgot My Belt! (Simple Lifting Trick)
If you use a belt when lifting - and you should - you're going to make this mistake eventually. We help you simply and quickly prevent it. 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

Thanks to everyone who came out and competed at this past weekend’s IronFest VI! Also, a big thank you goes to those who helped out!

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.

Deadapalooza! The Annual Testify Deadlift Festival

  • August 23, 2024

  • Deadapalooza is a strength meet wherein the only contested lift is - you guessed it - the deadlift. There will be one bar (possibly multiple bars if numbers dictate), and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It's a ton of fun, so come on out!

  • Click here to register or for more information.

Minneapolis, MN: Starting Strength Squat & Deadlift Camp

  • August 31, 2024

  • 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.

Starting Strength Self-Sufficient Lifter Camp

  • September 28, 2024

  • Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.

  • 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 2024.05.13.

Option 2
5 rounds:
10 cal bike
1 min rest
4 sandbag-over-bars
1 min rest

Set the yoke crossmember at 35/33, and the weight is 150#/75#.

Compare to 2024.04.22.

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 2024.03.25.

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

Compare to 2024.03.25.

As always, we hope this helps you get stronger and live better!

Testify Independent - March 25, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video DIY Dip Belt (AKA Chinning Belt) - Easy and Cheap! (click the title to watch):

Taric TheGemKnight
Saw this Russian today at the local park with a contraption instead of a belt and he apparently used something similar to this. Not the easiest find, but literal gold this video, cheers!

Phil
Glad it helped!

TESTIFY ONLINE COACHING

Want to get stronger working remotely with one of our Starting Strength Coaches? We have a few openings, so if you’re interested, click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

STOP Doing This!! Your Shoulders are DESTROYING Your Bench Press
Using your shoulders incorrectly in the bench press? Let's fix it quickly to add pounds to your bench. Click here to watch.

 

How to Deadlift: Set Your Back the RIGHT Way - Part 2
Do you have a tough time setting your back when you deadlift? In Part 2 of this series, Phil walks you through how to solve this problem. Click here to read.

 

Blast from the Past: Improve Your Press by FIXING This Problem!
Pushing the hips forward or incorrectly throwing the shoulders back when pressing? With Becky's help, Phil covers an easy way to check for the correct movement. Click here to watch.

 

Blast from the Past: Improve Your Squat in ONE Easy Step!
Want to improve your squat with one simple and easy tactic? You might not like it, but it's darn effective. Click here to read.

NEW TESTIFY HOODIES ARE AVAILABLE!

Looking to train in style? Get yourself a Testify hoodie - in practically any color! 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 Saturday, 04/06/24, as we are hosting the annual Testify Strengthlifting Challenge.

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.

Testify Strengthlifting Challenge

  • April 6, 2024

  • The annual Testify Strengthlifting Challenge is back, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.

  • Click here to register or for more information.

Testify Barbell MAYhem

  • May 11, 2024

  • Come on out and join us for the annual Testify Barbell MAYhem! This is a weightlifting meet, so the contested lifts are the snatch and clean-and-jerk.

  • Click here for more information.

Starting Strength Self-Sufficient Lifter Camp

  • May 18, 2024

  • Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.

  • 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 2024.01.22.

Option 2
Bike/row:
8 x 30 sec on/2:00 off

Score = least distance covered in any 30 second interval

Compare to 2024.01.01.

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 2023.12.04.

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

Compare to 2023.12.04.

Testify Leader - December 4, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Weightlifting vs Powerlifting vs Strengthlifting - What's the Difference?! (click the title to watch):

kaz5150619
There’s a strengthlifting fed in India where its incline bench hack squat and the 'two handed curl' ( barbell curl from the floor)

Phil
That's an entertaining combination - I'd watch it at least once :-)

ARTICLES & VIDEOS

This Simple Tactic FIXED His Squat & Deadlift in ONE Rep
Want a cue that can work wonders for your squat and deadlift? It can even work for your press, bench, snatch, and clean. Check it out. Click here to watch.

 

The 12 Squat Tips of Christmas
Let’s be festive, shall we? To borrow from “The 12 Days of Christmas,” Phil presents "The 12 Squat Tips of Christmas." May your squatting be merry and bright . . . but not light. Click here to read.

 

Blast from the Past: Stop Destroying Your Squat - Stay Leaned Over!
Stop raising your chest early in the squat - it's making for a weaker squat. If you try to drive your hips up in you squat but struggle with the concept, watch this video for a helpful fix.

 

Blast from the Past: Deadlift Fix: 4 Cues for a Stronger, Smoother Pull
Stop yanking or jerking the bar off the floor. It's not efficient, and it won't help you when it gets heavy. Try out these 4 cues for a stronger and smoother pull. Click here to read.

NEW TESTIFY HOODIES ARE AVAILABLE!

Looking to train in style and comfort this winter? Get yourself a Testify hoodie - in practically any color! Get yours today and represent your favorite gym.

Click here to head to the Testify Store.

WHAT'S COMING UP

The annual Testify Christmas Classic as well as our annual Christmas party were both great events this weekend, and we are immensely thankful to everyone involved! Loaders, referees, table officials, those who helped setup and tear down, everyone who showed up to the party (and brought great food!) - thank you so much!

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.

Testify Leprechaun Lift-off

  • March 16, 2024

  • Want to join us for the annual Testify Leprechaun Lift-off? Of course you do! This is a weightlifting meet, so the contested lifts are the snatch and clean-and-jerk.

  • Click here to register or for more information.

Testify Strengthlifting Challenge

  • April 6, 2024

  • The annual Testify Strengthlifting Challenge is back, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.

  • Click here to register or for more information.

Testify Barbell MAYhem

  • May 11, 2024

  • Come on out and join us for the annual Testify Barbell MAYhem! This is a weightlifting meet, so the contested lifts are the snatch and clean-and-jerk.

  • Click here 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 2023.10.02.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2023.09.11.

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 2023.08.14.

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

Compare to 2023.08.14.