The Testify Union - June 9, 2025
/THIS WEEK'S SUBMISSION
From our video 10 WORST Deadlift Mistakes Most Lifters Don't Know They Are Making (most are guilty of 3) (click the title to watch):
James B.
I will occasionally scuff my shins pretty badly. This happened recently and there was a carryover effect to the next week when I was not pulling the bar straight up to avoid my now stinging shins. I wound up losing A LOT of strength (365 felt heavier than the 470 I had done recently). After some thought, I have a theory as to when I'm fouling up, but do you have general information on how, when and/or why this happens in the deadlift?
Phil
If someone is scraping their shins pretty badly, there’s a 99% chance this is related to error number 8. This happens when people lack knee extension off the floor and instead are trying to get their back angle vertical right away.
As a result of this, not only do the knees not contribute properly to the vertical elevation of the barbell, this also means that the shins and knees now pose an obstacle for the barbell, which is why we get scraped knees in this case.
To make matters worse, once a lifter’s knees are skinned, the lifter usually exaggerates this “raising the torso too soon“ error by trying to swing the bar away from the shins and knees as opposed to straightening the knees sooner, which is the correct movement anyway and also would solve the problem of scraping the shins.
This can be more readily seen on video, and this particular video might help you a lot:
When Deadlifting Heavy, Don't Stand Up & Try This Instead
https://youtu.be/heqIRjWWiLE
James B.
@TestifySC Thanks!
Phil
You’re very welcome! Here’s another video that might prove useful:
The Deadlift: Use Your Knees, Baby!
https://youtu.be/EY27KfoiQNM
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ARTICLES & VIDEOS
10 WORST Deadlift Mistakes Most Lifters Don't Know They Are Making (most are guilty of 3)
Are you unknowingly sabotaging your deadlift? We break down 10 deadlift mistakes most lifters don’t even realize they’re making — and chances are good you’re guilty of at least 3. Whether you’re a beginner or a seasoned lifter, this video will help you lift smarter, safer, and stronger. Click here to watch.
The BEST Conditioning Tool NOBODY Uses (Starting Strength and Cardio?)
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. Click here to read.
Blast from the Past: Are You Setting Your Back WRONG in the Deadlift?!
It's easy to set the back incorrectly by confusing shoulder retraction with back extension. Let's fix this in less than 2 minutes. Click here to watch.
Blast from the Past: What Every New Lifter Gets Wrong
If you’re a new lifter, there are a few mistakes you’re going to make rather soon. We help you avoid them. Click here to read.
SLEEVES ARE OVERRATED - GRAB A TESTIFY TANK!
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Get yours today and represent your favorite gym!
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WHAT'S COMING UP
The first ever Testify Game Night was a blast, and thank you all so much for coming out and joining us for an evening of fun and fellowship. It’s an annual tradition now!
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. 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 2025.05.05.
Option 2
Bike/Row for 9 rounds:
1 min on
1 min off
Record distance for each round.
Compare to 2025.03.17.
Option 3
1. 5 x 50 ft seated sled pull. Add weight each round. Rest as needed.
2. 5 x 100 ft duck walk. Add weight each round. Rest as needed.
Compare to 2025.02.17.
Option 4
Outdoors
4 rounds:
50 yd farmer carry
80 m sled drag
Rest 2 min
Indoors
4 rounds:
100 ft farmer carry
100 ft sled drag
Rest 2 min
Compare to 2025.02.17.
As always, we hope this helps you get stronger and live better!
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