The Testify Post - March 17, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video 10 Ways You’re RUINING Your Press (and how to fix them!) (click the title to watch):

Dennis J
I wonder in the old days when the ohp was an official lift if hip movement would be a legal move?

Phil
Solid question, Dennis, and yes, it was indeed legal. Back when the clean-and-press was part of the sport of weightlifting (along with the snatch and clean-and-jerk), the hip movement was widely utilized. The key (as mentioned in this video also) is that the knees couldn’t bend.

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

10 Ways You’re RUINING Your Press (and how to fix them!)
Are you struggling with the press (AKA overhead press or shoulder press)? Phil covers 10 common press mistakes as well as how to fix them so you can get a bigger, stronger press. Click here to watch.

 

Quick Breathing Tip to Improve Your Bench Press
Phil covers a quick and easy breathing tip to help you improve your bench press. Click here to read.

 

Blast from the Past: Deadlift Swinging Away? Fix Your Balance | Deadlift Technique
Does your deadlift swing away from you? In this first video in our Saturday Shorts series on correcting your deadlift, we cover how to achieve the correct balance in the setup for the pull. Click here to watch.

 

Blast from the Past: Fix Your Press - Part 6: Get Your Eyeballs FIXED!
Phil discusses the problem of an incorrect (or absent) focal point when pressing as well as how to fix this problem. Click here to read.

TESTIFY 3/4 SLEEVE SHIRTS ARE UP!

Baseball season is coming up, so represent your favorite team - well, gym - in style!

PLUS - you get four different options to choose from!

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.

Testify Mystery Event . . . and the details are out!

  • March 21, 2025

  • Friday night fish fry at Saint Vincent de Paul (click here for map)

  • Meet at 6:30 p.m. for fun, fish, beer, and to get your name put in the hat for drawings!

  • Click here for more details and to sign up so we’ve got a headcount.

THIS WEEK’S CONDITIONING

Option 1
Sled
Outdoors:
10 rounds of:
Push sled 100 ft
Pull sled 100 ft (hand over hand)

Indoors:
20 rounds of:
Push sled 50 ft
Pull sled 50 ft (hand over hand)

Compare to 2025.01.13.

Option 2
Bike/Row for 9 rounds:
1 min on
1 min off

Record distance for each round.

Compare to 2024.12.23.

Option 3
Outdoors:
10 rounds:
25 yd yoke carry
Rest 1 minute

Indoors:
10 rounds:
30 yd yoke carry (15 yd down-back)
Rest 1 minute

Compare to 2024.11.25.

Option 4
10 x 50 ft farmer carry
Each carry is 25 ft down and 25 ft back and is for time. Rest 1 minute between carries.

Women: 97# per handle (80# of plates)
Men: 137# per handle (120# of plates)
(Note: Each handle weighs 17#.)

Compare to 2024.11.25.

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 Courant - February 10, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video A Simple Daily Habit May Explain Your Struggling Deadlift (click the title to watch):

MadBrax
Where do you shop for your socks? I'm being serious.

Phil
Ha! I don't get that question all that often. They're soccer socks, and I've gotten a few pairs locally at Scheels and the rest of them on Amazon:

TCK Soccer Socks
https://amzn.to/3SlKCwu

Very convenient for deadlifts, snatches, and cleans.

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

A Simple Daily Habit May Explain Your Struggling Deadlift
If you're making this common deadlift mistake, a simple daily habit might be the key to solving your problem. Click here to watch.

 

"Go Home, Get Weak, and Die" | Why Your Doctor is Wrong about Lifting Weights
You've heard it before: "Why are you doing this? You don't need to be lifting those heavy weights." And they're all wrong. So wrong. Click here to read.

 

Blast from the Past: Correct Grip for Snatch, Clean, and Jerk | Olympic Weightlifting Technique
Gripping the bar for the Olympic lifts shouldn't be complicated, but there are a few simple things you must do to ensure you're getting the most out of your lifts. Click here to watch.

 

Blast from the Past: Fix Your Press - Part 2: Your Hideous Wrists
Phil discusses how to correct the positioning of your wrists when you press. 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
Sled
Outdoors:
10 rounds of:
Push sled 100 ft
Pull sled 100 ft (hand over hand)

Indoors:
20 rounds of:
Push sled 50 ft
Pull sled 50 ft (hand over hand)

Compare to 2024.12.09.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2024.11.18.

Option 3
1. Work up to a heavy single on the axle clean-and-press (i.e., ground to overhead).
2. 5 x 100 ft Zercher carry (50 ft down-back). Add weight each round. Rest as needed.

Compare to 2024.10.21.

Option 4
Outdoors:
5 rounds:
15 cal row
50 yd sled push, 100#/50#

Indoors:
5 rounds:
15 cal row
100 ft sled push, 250#/125#

Push sled slow for recovery. Score is slowest row.

Compare to 2024.10.21.

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.

The Testify Union - January 27, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video How NOT to Spot the Bench Press (and how to correctly spot!) (click the title to watch):

T S
Today someone did a bicep curl when I was doing bench press,. Now I can tell everybody I did 75 kg and it felt like 20 kg 😂😂😂 but I won't tell them that someone else was basically lifting the weight😂😂😂

Phil
Ha! Yep, it’s always a bummer when the spotter forgets that lifting is not supposed to be a team sport.

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

4 Reasons Why Every Senior Should Squat & How to Do It (Plus Bad Squat Advice & Myths to Ignore)
Phil covers 4 reasons older adults should be squatting as well as how to correctly do it. He also addresses 8 pieces of bad squat advice and myths to flat out ignore. Click here to watch.

 

This Mistake Will Ruin All Your Lifts...
“…at a disadvantage by not having one. With this in mind, let’s cover the two forms of this error…” Click here to read.

 

Blast from the Past: Use This Grip for a Bigger Deadlift! (Tension Grip)
What is a tension grip, and why should you use it for pulling movements like the deadlift, row, and clean? Phil explains in the second video in our series on the correct grip for each lift. Click here to watch.

 

Blast from the Past: Improve All of Your Lifts with This Cue?!
We cover how to improve every single one of your lifts with only one cue. 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
Sled
Outdoors:
10 rounds of:
Push sled 100 ft
Pull sled 100 ft (hand over hand)

Indoors:
20 rounds of:
Push sled 50 ft
Pull sled 50 ft (hand over hand)

Compare to 2024.11.25.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2024.11.04.

Option 3
5-10 rounds:
50 ft yoke carry
50 ft yoke push
100 ft sandbag carry and S.O.B. (sandbag-over-bar)

Perform 1 round every 2-3 minutes.

Compare to 2024.10.07.

Option 4
Row/Tire 10 min ladder:
2 cal row
2 tire flips
4 cal row
4 tire flips
6 cal row
6 tire flips
…
Climb the ladder as high as possible in 10 minutes.

Compare to 2024.10.07.

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.

The Testify Star-Advertiser - January 13, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Top 8 Squat Myths (click the title to watch):

Chad MacPherson
In your opinion is there a single shoe for squats, dead’s, presses, and cleans? Looking for any help from people with more experience than me. Thanks, and have a great rest of your day. Oh, you also have a new sub!!

Phil
Chad, I currently wear the Nike Romaleo 2, and I've worn these for years (since 2016 or 2017, I believe). They're great for all lifts - squat, deadlift, press, snatch, clean, etc., and the only thing I've had repaired on them was the velcro (it had simply worn out and wasn't closing as effectively last year).

However, the model 2 went out of production a while back, and Nike is currently on the 4th edition (which is generally considered a better shoe than the 3rd edition anyway). We have a number of lifters with the 4 (including my wife, who also trained in the 2 for many years), and it's a great shoe as well. If I had to buy a new pair of shoes tomorrow to replace mine, I'd go with the Nike Romaleo 4: https://amzn.to/3LAYn8d

With that said, here are a couple other solid options:

VS Athletics: https://amzn.to/3LGoYB6
(This is my back-up pair as we have an extra pair of these at the gym. They only come in black, but I liked training in them)

Inov-8 Fastlift 360: https://amzn.to/3xIoXGZ

Adidas Adipower 3: https://amzn.to/3WbFVJk
(Adidas are often considered to run a bit narrow, so we have lifters who like these, but they're not a good option for me.)

Do-Win: https://www.roguefitness.com/dowin-weightlifting-shoes-black-white
This is very similar to the VS Athletics shoe (I'm reasonably sure they contract with the same company to manufacture the sole).

Hope this is useful!

Chad MacPherson
@TestifySC
Thank you for taking time to answer my question. Appreciate you, and all of the options you gave me.

Phil
You’re very welcome!

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

Top 8 Squat Myths
More people than ever are learning that the squat is important for getting stronger. However, as popularity increases, so do the number of myths surrounding this movement. Phil puts this nonsense to bed. Click here to watch.

 

Pulling Blocks: What, Why, and DIY vs. Commercial (Which Should YOU Use?)
What are pulling blocks, why are they useful, what are some options, and should you buy them or make them yourself? Click here to read.

 

Blast from the Past: Use This Grip for a BIGGER Bench Press and Press!
What is a compression grip, and why should you use it for the bench press and the press? Phil explains in the first video in our series on the correct grip for each lift. Click here to watch.

 

Blast from the Past: The 9th Circle of Deadlift Hell: The Drifting Barbell
“…a bar that swings away from you betrays that relationship and makes for a much harder deadlift, so if you’re struggling to escape this 9th circle of deadlift hell, try out one of…” 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
Sled
Outdoors:
10 rounds of:
Push sled 100 ft
Pull sled 100 ft (hand over hand)

Indoors:
20 rounds of:
Push sled 50 ft
Pull sled 50 ft (hand over hand)

Compare to 2024.11.11.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2024.10.21.

Option 3
5-10 rounds of:
30 sec ME tire flips
30 sec rest

Compare to 2024.09.23.

Option 4
1. 5 yoke carries @ 30 yd (15 yd downback) – work up to heaviest carry
2. 5 rounds of 5 reps on the axle “clean and press away” – work up to heavy set of 5

Compare to 2024.09.23.

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.

The Testify Ledger - December 9, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video DIY Strongman Deadlift Tires! (click the title to watch):

Andrew Hoover
Would a 5 lb plate be too fragile?

Phil
That's a good question, and I don't know. We had more extra tens than fives, and to your point, it's entirely possible that a five could be questionable in terms of durability.

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

The #1 Rule for Strength Training
What's the most important thing in strength training? It might not be what you think it is. Click here to watch.

 

The Pause Squat: What, How, and Why
What are pause squats, how do you perform them, and why might a lifter do them? We cover it all in this short article. Click here to read.

 

Blast from the Past: Gym Equipment: How to EASILY Move Stall Mats!
The classic rubber horse stall mat is extremely useful. It's also a pain to move . . . or is it? Phil shows how to easily move a stall mat with just one person and without any special tools. Click here to watch.

 

Blast from the Past: Stop Using Your Hands to Catch Your Cleans!
If your wrists and elbows despise you when you clean, you need to stop using your hands to rack your cleans. We cover why and how the shoulders catch the clean - not the hands. Click here to read.

TESTIFY BALL CAPS ARE AVAILABLE!

Represent your favorite gym and keep the sun out of your eyes in style with this cap.

Click here to head to the Testify Store.

WHAT'S COMING UP

Reminder: Testify members! Don't forget - the annual Testify Christmas Party is on Saturday, December 14, and it will begin immediately following the end of the Barbell Blizzard. We'll be running this year's party in an appetizer/potluck fashion, so bring an appetizer to pass around and something to drink, wear something outlandishly Christmasy, and let the festivities begin!

We're guessing a start time of around 5:00 p.m., but if you're not participating in the Barbell Blizzard, your best bet is probably to show up earlier than that, cheer on your fellow lifters at the Barbell Blizzard, and then we'll segue right into the party (tableware provided by Testify).

Below is the information for the upcoming Barbell Blizzard, and you can always find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

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
Outdoors:
10 rounds of:
Push sled 100 ft
Pull sled 100 ft (hand over hand)

Indoors:
20 rounds of:
Push sled 50 ft
Pull sled 50 ft (hand over hand)

Compare to 2024.10.07.

Option 2
Bike/row:
12 min TT

Score = distance

Compare to 2024.09.16.

Option 3
5-10 rounds of:
30 sec ME tire flips
30 sec rest

Compare to 2024.08.19.

Option 4
Sandbag-over-bars
Set yoke at #33 for women or #35 for men.
1. 1 minute AMRAP
2. 5 rounds of 2 reps every 2 minutes (speed!)
3. 1 minute AMRAP

Weights
Female under 40 years
140 lbs and under: 75 lbs
140.1 lbs – 185 lbs: 100 lbs
185.1 lbs and over: 150 lbs

Female 40 years and over
140 lbs and under: 50 lbs
185 lbs and under: 75 lbs
185.1 lbs and over: 100 lbs

Male under 40 years
185 lbs and under: 150 lbs
185.1 lbs – 235 lbs: 200 lbs
235.1 lbs and over: 250 lbs

Male 40 years and over
185 lbs and under: 100 lbs
185.1 lbs – 235 lbs: 150 lbs
235.1 lbs and over: 200 lbs

Compare to 2024.08.19.

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

The Testify Chronicle - November 25, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video The Mistake that is RUINING Your Deadlift (FAST FIX) (click the title to watch):

TacticalLumberjack
Whelp, I’ve definitely been doing that.

Phil
It’s an easy and very common mistake to make, and I hope this helps!

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

The Mistake that is Ruining Your Deadlift (fast fix)
This deadlift mistake is easy to make and it makes the deadlift harder than it should be, but it's also a quick fix. Click here to watch.

 

The Truth About Lifting (What No One Tells You!)
Phil briefly covers why lifting weights is pretty stupid and - more importantly - why it isn't. Click here to read.

 

Blast from the Past: Starting Strength Squat/Low Bar Squat | Fix Your HIPS and KNEES!
Is the timing of your hips and knees ruining your squat? In this video - our sixth in a series of Saturday Shorts on fixing the squat - Phil and Becky quickly discuss and demonstrate how to solve this problem. Click here to watch.

 

Blast from the Past: Timing and Bounce on the Jerk
Phil discusses the timing for getting a forceful bounce out of the bottom of the jerk. He also gives a cue to help get that bounce. Click here to read.

TESTIFY BALL CAPS ARE AVAILABLE!

Represent your favorite gym and keep the sun out of your eyes in style with this cap.

Click here to head to the Testify Store.

WHAT'S COMING UP

Congratulations to everyone who competed at Benching Bonanza this past Friday, and thank you so much to everyone who helped out! Judges, loaders, spotters, those who helped set up and tear down - you all were great, and we couldn't have wonderful events like this without you!

Reminder: Below are the hours for Thanksgiving week (you can also find these on our Location & Hours page). Any days not listed retain their normal hours.

Wednesday, 11/27/24: Regular hours
Thursday, 11/28/24: Closed
Friday, 11/29/24: 5:00 a.m. - 9:30 a.m. (no afternoon/evening hours)
Saturday, 11/30/24: Regular hours

Below is the information for the upcoming Barbell Blizzard, and you can always find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

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
Outdoors:
10 rounds of:
Push sled 100 ft
Pull sled 100 ft (hand over hand)

Indoors:
20 rounds of:
Push sled 50 ft
Pull sled 50 ft (hand over hand)

Compare to 2024.09.23.

Option 2
Bike/row:
4 x 800m

Rest 3 minutes between each round. Score = slowest time.

Compare to 2024.09.02.

Option 3
Outdoors:
10 rounds:
25 yd yoke carry
Rest 1 minute

Indoors:
10 rounds:
30 yd yoke carry (15 yd down-back)
Rest 1 minute

Compare to 2024.08.05.

Option 4
10 x 50 ft farmer carry
Each carry is 25 ft down and 25 ft back and is for time. Rest 1 minute between carries.

Women: 97# per handle (80# of plates)
Men: 137# per handle (120# of plates)
(Note: Each handle weighs 17#.)

Compare to 2024.08.05.

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