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.

The Testify News - March 10, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Top 10 Bench Press Mistakes (Get a Bigger Bench NOW) (click the title to watch):

askates02
The hick trick for performing a valsalva maneuver was something I’d never heard before and was a game changer for me. Thanks

Phil
I’m glad to hear that, and 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

What Personal Trainers Don’t Tell You About Lifting Weights (7 Facts!)
There's a lot your "personal trainer" isn't telling you about lifting weights. Phil gets right to it with 7 very important facts. Click here to watch.

 

These Aren't the Cues You're Looking For
“Stop cueing your muscles…If you stop reading right now (this article, mind you - not reading in general), you’ll already have improved as a human…” Click here to read.

 

Blast from the Past: Home Gym Buyer's Guide: Best and Worst Weight Plates!
Want the best plates for your home or garage gym? Should you get calibrated plates, or are they the worst decision you'll ever make? This and more - we dive in. Click here to watch.

 

Blast from the Past: Fix Your Press - Part 5: Correct Your AWFUL Grip
Phil discusses the problem of an incorrect grip when pressing as well as how to fix it. 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 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 2025.01.06.

Option 2
Bike/row:
3 rounds of:
8 x 20 sec on/40 sec off
Rest 3 min between rounds

Score = lowest distance

Compare to 2024.12.16.

Option 3
Outdoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Indoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
100 ft farmer carry (50 ft down-back)
Rest 1 minute

Compare to 2024.11.18.

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

Compare to 2024.11.18.

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 Christmas Chronicle - December 23, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Cleans vs Power Cleans vs Hang Cleans - What's the Difference?! (click the title to watch):

Margherita Claps
Thanks! - you’ve finally ‘cleaned’ all that confusion I had around those lifts and I could never remember which one’s which!

Phil
Ha! You’re very welcome, and I’m glad it was helpful!

TESTIFY ONLINE COACHING

Interested in getting stronger working remotely with one of our Starting Strength Coaches? Click here to book a free intro call and strategy session.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

4 Key Things to Do AFTER You Lift Weights
What should you be doing after you lift weights so that you get the most out of your strength training? Phil covers 4 actions to take when you finish lifting. Click here to watch.

 

Don't Let This Mistake RUIN Your Deadlift!
“You know the five step deadlift setup, and you’ve memorized it well - stance, grip, shins, chest, and pull. However, you very well might be screwing up…” Click here to read.

 

Blast from the Past: Improve Your Deadlift by FIXING These 3 Errors!
Fix these three errors for a stronger and more efficient deadlift. Phil and Becky explain and demonstrate as Addy, Anna, Milo, and Parker all help out. Click here to watch.

 

Blast from the Past: Cheap & Easy DIY Sled Drag Harness Options
“…you can also get in some great conditioning pulling it, so let’s cover a couple of options to construct a simple and cheap sled drag harness so you don’t have to go out and buy an expensive one…” 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

Reminder: Below are the hours for the weeks of Christmas and New Year's (you can also find these on our Location & Hours page). Any days not listed retain their normal hours.

Christmas Week (2024)
Tuesday, 12/24/24: 5:00 a.m. - 9:30 a.m. (closed in the evening)
Wednesday, 12/25/24: Closed
Thursday, 12/26/24: 4:00 p.m. - 7:30 p.m. (closed in the morning)

New Year’s Week (2024-2025)
Tuesday, 12/31/24: 5:00 a.m. - 9:30 a.m. (closed in the evening)
Wednesday, 01/01/25: Closed
Thursday, 01/02/25: 4:00 p.m. - 7:30 p.m. (closed in the morning)

You can always find out what else is on the calendar by heading to our events page at www.testifysc.com/events as we’ll be posting some 2025 events soon!

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 2024.10.21.

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

Record distance for each round.

Compare to 2024.09.30.

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 2024.09.02.

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 2024.09.02.

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 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!

Testify Newsday - November 18, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Cleans vs Power Cleans vs Hang Cleans - What's the Difference?! (click the title to watch):

Marcus Raynal
Not just the best video covering this topic bar none but one of the best educational videos on YouTube.

Phil
That is high praise – thank you very much!

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 Perfect Squat in 1 Minute | How to Squat Correctly
Learn the correct technique for squatting in 60 seconds. We quickly cover how to squat safely, effectively, and efficiently. Click here to watch.

 

Never Make This Squat Mistake Again (fast fix)
”Today’s topic is a mistake that is all too common - even in a few experienced lifters. It’s an error that is awfully silly, borderline dangerous, and fantastically simple to correct…” Click here to read.

 

Blast from the Past: SHOULDER FLEXIBILITY for the Squat | EASY Stretch to Fix Your Shoulders
Do you have a tough time achieving the low bar position when you squat due to your tight, inflexible shoulders? Phil discusses and demonstrates the bar stretch - a simple way to improve your situation without adding time to your training. Click here to watch.

 

Blast from the Past: Are You Finishing Your Deadlift Wrong?
A common problem in the deadlift is a misunderstanding of what finishing the lift should look and feel like. Let’s fix this fast. 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: 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 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
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 2024.09.16.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2024.08.26.

Option 3
Outdoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Indoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
100 ft farmer carry (50 ft down-back)
Rest 1 minute

Compare to 2024.07.29.

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

Compare to 2024.07.29.

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

The Testify Union - September 2, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video LIFTING SHOES: The Complete Guide to the Best and WORST Shoes! (Lifting Gear Series) (click the title to watch):

Andrew Tanczyk
Oh, so wearing shoes with air in the soles might not work out too well? 😂 😂

Phil
Agreed :-)

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

Starting Strength Coach Reveals the WORST Thing To Do with Your Squat
What's the worst mistake that you're making with your squat? Here’s what it probably is and how to fix it. Click here to watch.

 

Would You Rather . . . ?
If you're not sure whether or not you should strength train, there's only one question you need to ask yourself. Phil explains what it is and why it's an especially important question for your parents and grandparents. Click here to read.

 

Blast from the Past: Power Snatch vs Split Snatch vs Squat Snatch: Which One is BEST?
There are 3 different landing positions for the snatch, and each has its own advantages. Barb, Phil, and Becky explain and demonstrate these 3 different lifts. Click here to watch.

 

Blast from the Past: Spotting the Bench Press: Don't Make These Mistakes!
When someone messes up on the bench press, it's often the spotter. Phil takes a look at some common mistakes people make when spotting the bench press and also explains how to do it correctly. 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

Reminder: We will be closed for training on Monday, 09/02/24, in observance of Labor Day.

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.

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.

Testify Fall Classic

  • October 26, 2024

  • The annual Testify Fall Classic 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.

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 2024.07.01.

Option 2
Bike/row:
4 x 800m

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

Compare to 2024.06.10.

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 2024.05.13.

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 2024.05.13.

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