7 Signs You're Using Your Lifting Equipment WRONG - Stop Making These Mistakes With Your Lifting Gear | Part 3

You might be making some mistakes with your equipment, and if so, you probably don’t know it.

Welcome back to the third and final installment of this series. We covered 7 common mistakes in Part 1, another 7 mistakes in Part 2, and not surprisingly, we’re covering 7 more errors today.

Error #15: Straps in Front
A common mistake for lifters who are new to using straps is that of placing the strap in front of the barbell when setting up (Figure 1).

figure 1: this fool mistakenly put his strap in front of the bar.

Used correctly, the combination of your hand and the strap acts much like an alternate grip on the deadlift. In the alternate grip, the pronated hand and supinated hand work with each other to keep the bar from rolling and slipping out of your grip. Each hand can only permit the bar to roll in the direction opposite of that allowed by the other hand, so no rolling occurs.

Your hand and the strap perform the same function, but only if you remember that your hand goes in front of the bar while the strap goes on the other side of the bar, i.e., behind the bar. Check out the short video above to learn how to use straps correctly.

Error #16: Knee Sleeve Thickness
Both 5 mm thick and 7 mm thick knee sleeves provide warmth and compression for your knees, and your knees will thank you for it.

However, once you’ve used 7 mm sleeves, you won’t ever go back to 5 mm sleeves, so do yourself a favor and simply buy 7 mm sleeves to start with.

Here are a few solid options, and you can learn more about knee sleeves by watching the included video below:

• Rehband knee sleeves: https://amzn.to/3QsBub3

• Stoic knee sleeves: https://amzn.to/40ec0RX

• Iron Bull knee sleeves: https://amzn.to/3RnUPs6

Error #17: Safeties Too High
Safeties, pins, crash bars, spotter arms (if you’re using a squat stand) – whatever you want to call them, don’t set them too high.

For squat and bench press, your safeties need to be set low enough that they don’t disrupt the execution of your lift. For the squat, this means you probably want to set the safeties a couple of inches below the bottom position of your squat (i.e., below the bar’s position at the bottom of your squat). If you set them just barely below your bottom position – say, a quarter-inch lower than your bottom position – then the moment you go a touch too deep on your squat, you hit the safeties, and this is very disruptive to your lift. Setting them a couple of inches lower than your bottom position makes this much less likely to happen.

For the bench, when you’re correctly driving with your legs and supporting your arch, this means your safeties are low enough that they allow you to consistently touch the barbell to your chest. It also means they are low enough that if you lower the bar in a slightly uneven fashion (e.g., the right side of the bar is a bit lower than the left side), you don’t instantly hit the safeties.

Error #18: Not Knowing Your Rings
There are two sets of rings (AKA score marks or knurl marks) for barbells - powerlifting rings and weightlifting rings. They are extraordinarily useful for determining grip width, but if you don’t know which set you’ve been using, you can create a grip problem for yourself if you ever train (or compete) on a different bar.

Powerlifting rings are 81 cm (roughly 32 in) apart from one another, while weightlifting rings are 91 cm (roughly 36 in) apart from one another. Some bars have both sets of rings (so it’s easy to figure out which set is which) while many bars have only one set.

Figure out which set you’ve been using (use a tape measure if necessary), and then if you ever train on a different bar, you’ll know whether or not you need to adjust your grip relative to the rings.

Error #19: Straps . . . Again
Don’t wrap your straps multiple times around the bar.

Wrapping the strap around the bar once provides everything you need for a secure grip. Wrapping it multiple times is a waste of time and energy, which is why the DIY straps we make at the gym for our members (see the video below) are made to a length that only goes around the bar once with a little length left over.

If you have extra strap length hanging down after wrapping around the bar once, it’s not a problem – just let it hang there.

Error #20: Safeties Too Low
As discussed in Error #17, setting the safeties too high is a mistake. However, setting the safeties too low is an even bigger mistake – they absolutely have to be set high enough to save you from trouble in the event of a failed rep.

If you set them too low in the squat, you might not be able to set the bar down onto the pins at the bottom of a failed rep. Worse, in the event of a failed rep on the bench press, you could find your throat or face trapped (and potentially crushed) if you’ve set the safeties too low.

The solution is simple – set your safeties and then test them out (with an empty bar or light weight) by performing a “failed rep,” i.e., practice by failing with the empty bar, set the bar on the pins, and make sure you can get out from under the bar while it rests on the pins.

Error #21: Slick Bench
Don’t bench on a slippery surface.

The bench itself might be slick, you might be sweaty, or you might be wearing a “tech shirt” (i.e., moisture-wicking) that is made from a slippery material. Regardless, you want to drive with your legs and keep your shoulders pinned back without any part of you moving out of position on the bench.

There are a couple of ways to solve this problem, and you can check out the short video below for a few options. Our most common recommendation is a small section of rug pad material – it’s cheap, it provides a very secure grip, and it easily fits in your gym bag as well.

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?

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?

STOP Making These MISTAKES With Your Lifting Gear | Part 1: Straps, Wraps, Plates, and more…

There are all sorts of errors people make with their lifting gear, so let’s get some things straightened out in this multi-part series. In today’s article, we’re covering errors 1 - 7.

Error #1: Lifting Straps
Don’t wear your lifting straps up on your wrists. Whether you use the style of strap we make or if you use the strap-and-loop style, lifting straps are designed to be worn down on the hand.

correct position for straps - whether strap-and-loop-style (left) or quick-release (right)

Error #2: Lifting Belt
Don’t wear your lifting belt loosely.

A lifting belt should be snug – it should feel tight. If you’re new to using a lifting belt, and if you’re wearing it correctly, it probably needs to feel uncomfortably tight at first.

A properly worn belt helps you brace harder – a loosely worn belt is just a fashion accessory.

Error #3: Straps . . . Again
Don’t use cloth straps.

Cloth straps wear poorly over time and will eventually tear at an inopportune moment.

We use climbing webbing to make ours, and as a result, they’re nearly indestructible. IronMind makes some excellent, durable straps out of a similar type of webbing (as do some other manufacturers), and seat belt straps are a great choice of material as well.

Error #4: Wrist Wraps
Don’t wear your wrist wraps too low on the arm.

If your wrap is low enough that you can easily flex and extend your wrist (I.e., bend it forward and backward), you’ve defeated the entire purpose of the wrist wrap.

A wrist wrap should help stabilize your wrist – its job is to prevent movement. With this in mind, make sure it actually covers the wrist. This means it will cover some of the hand and some of the arm. 

When in doubt, wrap it a bit higher than you think you should and see if that helps stabilize the wrist. It should be difficult to bend the wrist forward and backward.

Watch the short video below to see this error (and others) as well as the solution.

Error #5: Loading Metal Plates
Don’t load your metal plates onto the barbell with the numbers facing outward.

The numbers face inward - always. This allows you to have a solid purchase on the lip of the plate, which makes it easier to lift and handle the plates. This also makes it less likely that you will suffer lifting’s most common injury – a broken toe (i.e., from dropping a plate on your foot).

nate loades the plates incorrectly (left photo with numbers facing outward) and correctly (right photo with numbers facing inward)

There are a few reasons plates might be loaded with the numbers facing outward. First, it is usually a requirement at powerlifting meets – specifically, the first plate is loaded “numbers in” and all subsequent plates are loaded “numbers out.” This rule was probably created by equipment manufacturers who also sponsored meets and wanted to make sure their company name was as visible as possible.

Second, fitness influencers love to do this. Perhaps it looks better for the viewing public – I’m not sure, but it’s still silly.

Third, it’s possible that a lifter is sponsored by a plate manufacturer, and in this case, he might endeavor to have the company name visible whenever possible.

Last, a lifter simply might not know any better. He might not know how easy it is to grab the lip of every plate with your fingers. This is the only sensible reason, and after reading this article, you know better.

“Numbers in” is far superior to “numbers out,” and it’s common sense once you’ve done it.

Error #6: Lifting Straps . . . Seriously?
Don’t wear your strap-and-loop-style straps with the tail pointing the wrong way.

With this style of straps, you feed the tail through the loop so that the straps are mirror images of each other, and thus they are right- and left-hand specific. Wear them so that the tail of the strap points toward your thumb (i.e., toward the middle of the bar) and not toward your pinky.

Incorrect: tail pointing toward pinky (left photo) vs correct: tail pointing toward thumb (right photo)

Error #7: Lifting Straps . . . Last Time
Don’t wrap your straps toward the outside of the bar.

This should be a difficult mistake to make if you’ve taken care of error #6. Nonetheless, it’s worth remembering that you wrap the strap toward the center of the bar – not toward the collar of the bar.

Watch the short video below to see this error (and others) as well as the solution.

Straps wrap inward – never outward.

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?

Wrist Wraps: What, Why, When, and How!

(A Blast from the Past article originally posted on 07/09/21)

If you’re new to lifting, you might have seen these things called wrist wraps, but you might not be sure what purpose they actually serve, so let’s chat.

What are wrist wraps?

Your basic wrist wrap consists of a thumb loop at one end, the elastic body of the wrap, and a hook-and-loop closure system (i.e., Velcro). Countless manufacturers sell wrist wraps with this basic structure - some common ones include Harbinger, SBD, Rogue, Schiek, and the list goes on. A very popular length of wrap is 18”, but you can find plenty of wraps that are both shorter or longer than this (longer is fine, but for most lifters, I wouldn’t recommend anything shorter than 18”). Some manufacturers (e.g., SBD) also make variations of their wraps that are either more rigid or more flexible depending on the lifter’s preference.

Why might I use wrist wraps?

You use wrists wraps when your wrists are in compression, i.e., when you’re pushing on something - not when you’re pulling on something. A wrap gives support to your wrist by acting as an external skeleton for your wrist - you can think of it as a cast or a lifting belt for your wrist. Since the wrap is wrapped around your wrist, it lends support to your wrist and makes it very difficult for the wrist to be in positions of extreme extension (i.e., positions where you wrist is bent very far backward). Lifts that benefit from wrists wraps include all the pressing movements (press, bench press, close grip bench, etc.), snatches, jerks, cleans (this is a gray area as you need your wrists to be in extension to rack a clean), and the squat for those who wrap their thumbs around the bar and have their wrists in extension. Even if you don’t normally use a wrist wrap, it’s probably a good idea to use one if you are dealing with and training through a wrist injury.

When might I use wrist wraps?

A reasonable approach is to treat your wrist wraps the same way you treat your belt - put the wraps on for your last warm-up set, and then use them for all of your work sets as well. With some experience under your belt (under your wraps?), you may decide to put them on earlier than your last warm-up, and that’s fine as well.

How do I use wrist wraps?
(You can reference the steps below as well as the accompanying photos, and I would recommend also watching one of the included videos to see this in action.)

Step 1
Place your thumb through the thumb loop so that the wrap drapes over the back of your wrist.

Step 1: Place your thumb through the thumb loop so that the wrap drapes over the back of your wrist.

Step 2
Position the body of the wrap so that it lies half on your forearm and half on your hand.

Step 2: Position the body of the wrap so that it lies half on your forearm and half on your hand.

Step 3
Apply tension and wrap the length of the wrap around your wrist until you reach the end of the wrap.

Step 3: Apply tension and wrap the length of the wrap around your wrist until you reach the end of the wrap.

Step 4
Close off the wrap by attaching it to itself using the Velcro strap.

Step 4: Close off the wrap by attaching it to itself using the Velcro strap.

Step 5
Remove the thumb loop from your thumb (it is simply there to keep the wrap from spinning in place while you apply the wrap, so you no longer need it).

Step 5: Remove the thumb loop from your thumb (it is simply there to keep the wrap from spinning in place while you apply the wrap, so you no longer need it).

Remember: this is not a forearm wrap or a hand wrap - it’s a wrist wrap, so be sure to pay attention to Step 2. If you position the wrap too low, it’s simply a forearm warmer, and if it’s too high, it’s just a weird glove.

A wrist wrap worn too low on the arm . . . don’t do this.

In effect, the wrap should almost lock those two sections of your arm together (i.e., the forearm and the hand), and to do so, it has to straddle both sections of your arm. If you put the wrap on correctly, it will make it harder to extend your wrist (i.e., bend it backwards), which means the wrap is doing its job of support.

Quick re-wrap solution - pinch the thumb loop between your thumb and index finger and use that setup to anchor the beginning of the wrap in place while you re-tighten the wrap.

The wrap should be very snug - not so tight that you start losing circulation in your hand, but pretty darn tight. It needs to be tight so it can provide support. You will always loosen or perhaps even remove the wraps between sets. If you only loosen the wrap between sets, you don’t need to re-insert your thumb in the thumb loop - a quicker solution is to simply pinch the thumb loop between your thumb and index finger and use that setup to anchor the beginning of the wrap in place while you re-tighten the wrap.

That pretty much wraps it up, and 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?

WRIST WRAPS: The Complete Guide and how NOT to Put Them On! (Lifting Gear Series)

Starting Strength Coach Phil Meggers covers everything you'll ever want to know about wrist wraps, including how NOT to put them on. This is the 4th video in our "Lifting Gear" series.

(A Blast from the Past video originally published on 02/13/23)

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?

2 Wrist Wrap Mistakes EVERY Lifter Should Stop Making

Are you making these two common errors with your wrist wraps? Let's fix them. Starting Strength Coach Phil Meggers explains.

(A Blast from the Past video originally published on 01/09/23)

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?