How to Get a Bigger Squat EFFORTLESSLY | 4 Mindset Shifts

Want to get a bigger, stronger squat? Here are 4 simple mindset shifts that will help - Starting Strength Coach Phil Meggers explains.

(A Blast from the Past video originally published on 07/31/23)

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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?

4 ERRORS Beginners Make that Experienced Lifters NEVER Do | Part 1 - The Squat

In this multi-part series, we cover four mistakes that lifters often make when starting out. We cover one mistake each for the squat, press, deadlift, and bench press. These are all errors of inefficiency, and as such, people often don’t realize they’re making these mistakes.

Today’s lift is the squat, and the error is that of doing too much with your feet. This shows up in four different ways, so let’s cover each version of the error.

Version #1: Squat Stand
Don’t back out a mile from the squat stand.

Some lifters back out far enough that the safeties stand very little chance of being useful in the event of a missed rep. As a result, the lifter wastes energy backing out farther than needed and potentially puts himself in danger.

Stay within the radius of your safeties (Figure 1) – it’s smarter, safer, and it doesn’t waste energy.

figure 1: this is a reasonable distance back from the rack while staying within the radius of the spotter arms.

Version #2: Deep Power Rack
A power rack (i.e., a squat rack with four uprights) often prevents you from committing version #1 of today’s error (i.e., backing out too far). When you stand the bar up from the hooks and step back, the presence of the uprights behind you tends to provide a subconscious pressure that keeps you from stepping too far back (Figure 2).

figure 2: Megan demonstrates the proper setup inside a power rack.

However, there are plenty of power racks that are quite deep - three to four feet deep for some models (Figure 3). With racks such as these, it’s still quite possible to waste both time and energy backing out too far.

figure 4

The solution is simple – once you’ve stood the barbell up from the hooks, take one step back with your left foot, then one step back with your right foot, and you’ll be an appropriate distance back from the uprights without having wasted energy backing up an excessive amount.

Version #3: Spotters
Squatting with spotters is ideal (Figure 4). You have the social pressure of not wanting to fail a rep when your buddies are spotting you – everyone squats better with spotters – and in the event of a failed rep, you don’t end up performing the crawl of shame out from under your bar (which ends up sitting on the safeties when you squat without spotters).

Figure 4: becky squats as Dawson and jill are ready to spot.

In the case of a failed rep, you also get to avoid the annoying process of unloading your bar, getting it back up to the hooks, and then reloading your bar to finish your set. Instead, when the point of failure occurs, your spotters step in, and then you and your spotters lift the bar back up to the hooks together.

However, squatting with spotters is similar to squatting at a squat stand or in a deep power rack since it’s easy to back out too far from the rack. The solution here is the same as it was in version #2: one step back with your right foot, then one step back with your left foot, and you’re good to go . . . unless you commit version #4 of today’s error . . .

Version #4: Stance Fidgeting
Quit messing with your stance.

You are now efficient when backing up from the uprights – right step, then left step – so don’t ruin that efficiency by messing around with your stance for the next 30 seconds.

Give yourself one chance to adjust your right foot, then one chance to adjust your left foot, and that’s it. With a very small amount of practice, that’s all you’ll need to take a consistently accurate stance.

To help with this, make it a practice to keep part of your foot on the ground when adjusting your stance. Move your toes or your heel – not both at the same time (i.e., don’t lift your entire foot up). When you pick your foot up off the ground, you’ll usually make too large of an adjustment.

The entire process is now very simple – one step with your right foot, one step with your left foot, small adjustment with your right foot, and then small adjustment with your left foot.

It’s quick, straightforward, and you don’t waste any energy preparing for 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:

• 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?

People Believed this Lie about Squatting for YEARS

Want the history of the worst squat technique ever to be suggested by a coach? Watch and learn.

(A Blast from the Past video originally published on 07/10/23)

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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?

FIVE Squat Mistakes You're Making with Your KNEES...

(A Blast from the Past article originally posted on 12/15/23)

Let’s identify and fix - in lightning-quick fashion - a few problems we commonly see with lifters’ knees in the squat.

Mistake #1: Knees Too Far In (Valgus Knees)
You’ve got your stance correctly set with your heels at roughly shoulder width and your toes pointed out about 30 degrees. Your knees, however, are tracking inside of your toes - in other words, your knees are going forward and not traveling in line with the direction your feet are pointing.

To fix this, simply cue “knees out,” “knees apart,” or “knees sideways” as you start your descent.

Mistake #2: Knees Too Far Out (Varus Knees)
This is the opposite of Mistake #1, and while less common, it’s still certainly common enough to merit discussion. In this case, you’ve done too good of a job of shoving your knees out - to the point that they now track outside of your toes.

To fix this problem, cue “knees forward” or even “knees stay in.”

Mistake #3: Knees Bending After the Hips Bend
When you start your descent, you want the hips and knees to break (i.e., bend) at the same time, but you’re making the error of bending at the hips first and then bending the knees second. This causes balance and knee positioning problems (the knees usually travel too far forward at the bottom of the squat).

To fix this problem, cue “knees and hips together” or even “knees first,” but remember that this last cue is actually an overcue (i.e., an exaggeration of what we actually want to do).

Be sure to watch the included video to see this problem and the solution in action.

Mistake #4: Knees Slide Too Far Forward
You are breaking at the hips and knees together (i.e., you’re not making Mistake #3), but your knees are traveling far past your toes, and as a result, your balance is either forward or your back angle is too vertical.

To fix this problem, remind yourself to set your knees in their final position (roughly above your toes or just slightly in front of that) at one-third to one-half of the way into your descent. They will still bend after that, of course, but you’ll keep them in that location. Check out our video on using a TUBOW to help with this.

Mistake #5: Knees Not Moving Far Enough Forward
This is simply the opposite of Mistake #4 and can sometimes occur in combination with Mistake #3. In this case, your knees move forward, but only slightly, and as a result, you hit the bottom of your squat with your knees well behind your toes and nearly vertical shins.

The fix here is the same as that for Mistake #4: set the knees during the first portion of the descent. You may need to cue yourself to “set the knees forward” to help with this. Again, check out the TUBOW video to see what this looks like in practice.

As always, we hope these tips help 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?

What Strength Coaches Know About Squat Safeties That Most Lifters Don't

Confused about squat safeties and which type is best? In this video, Starting Strength Coach Phil Meggers breaks down the different types of squat and bench safeties, how to set them up correctly, and ranks them from worst to best.

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?

You Should Be Unloading Your Barbell Like This | EASY and FAST (plus BONUS tip)

How do you unload your bar after deadlifting, cleaning, rowing, etc. in a fast and easy manner? Starting Strength Coach Phil Meggers explains and demonstrates and also provides a bonus tip.

(A Blast from the Past video originally published on 07/08/23)

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?