The Testify Post - May 15, 2023
/THIS WEEK'S QUESTION
From our video How to Breathe and Brace Correctly When Lifting Heavy | Valsalva Maneuver (click the title to watch):
Kristy K.
Should you use a belt as a very new beginner to powerlifting? I've been told by a coach I should get a cheap belt to practice what it feels like with proper bracing and use the belt as a tool to help learn bracing. I'm so confused because so many people say don't use a belt until you are ready to lift more than your bodyweight.
Phil
Hey there, Kristy. You can find a very thorough guide to belts - what to get, when to use one, how to wear one, etc. - in our lifting belts video, and I've linked to that at the end of this response. This is all covered in that video, but I wanted to respond a bit more directly to your questions as well:
1st: As far as when, I usually advise my online clients (those who I coach remotely) to order a belt right when they start working with me. It might take a month for it to show up, and we'll probably want to be using it by then. Our local members (i.e., those who train with us at Testify in Omaha) will often wait longer as we have quite a few belts that people can use until they order their own.
2nd: I wouldn't get a cheap belt. A good belt is an investment (i.e., it's not cheap), but as such, it should last you pretty much forever. I've had mine 13 years, and it's still going strong. We've got some belt recommendations below.
3rd: Arbitrary weight recommendations as to when to use a belt are just that - arbitrary. If someone tells you "don't start using a belt until you can lift X," I'd recommend disregarding that advice. A month or two into your training, the loads will be such that a quality belt will be a useful training tool. It's a tool, not a crutch, and if you happen to start using a few weeks earlier than I might recommend if I was coaching you in person or online, it's not a big deal anyway.
I hope this helps!
LIFTING BELTS: The Complete Guide and What NOT to Get! (Lifting Gear Series)
https://youtu.be/F3nLyDrcJaE
And here are some belt recommendations from the description below that video, but I'd recommend watching that video first before ordering one:
"We love Best Belts (www.bestbelts.net, and this is Phil's belt), but as of January 2023, they're backlogged and aren't taking orders, so with that in mind, here are a few other high-quality belts we recommend:
Dominion Strength Training Leather Weight Lifting Belt - 3 inch wide x 10 mm thick
https://amzn.to/3BO19DD
Dominion Strength Training Leather Weight Lifting Belt - 4 inch wide x 10 mm thick
https://amzn.to/3hFHqz3
Pioneer Cut Leather Powerlifting Prong Belt 10mm
https://amzn.to/3jcvGVb
Pioneer 10mm Lever Powerlifting Belt PAL V2
https://amzn.to/3HQ1bif”
ARTICLES & VIDEOS
Don't Let This Mistake RUIN Your Deadlift!
With a very simple cue, we address a common deadlift mistake that lifters make when setting their backs and starting to pull the bar off the floor. Click here to watch.
DISASTROUS Weight Lifting Accident | Don't Let This Happen!
It's easy to make mistakes in the weight room, but some are more disastrous than others. We explain and discuss how to avoid one particularly nasty error. Click here to watch.
4 Gym Accessories (CHEAP!) to Make Your Workouts More Effective
Which gym accessories are a “must” when you’re training? We quickly cover four of them. Click here to read.
Blast from the Past: Center Knurl or Not? A Very Gripping Topic!
What is that grippy section in the middle of the barbell? What is it for, why might you want it, and what can you do about it if your barbell doesn't have it? Click here to watch.
Blast from the Past: Common Mistakes New Lifters Make (and How to Avoid Them!)
If you’re a new lifter, there are a few mistakes you’re going to make rather soon. In Part 1 of this series, we help you avoid some of them (with some included videos). Click here to read.
NEW TESTIFY GEAR!
Sun's out, guns out, and we've got men's and women’s tank tops in multiple colors. Get yours today and represent your favorite gym!
Click here to head to the Testify Store.
WHAT'S COMING UP
Update! Concrete work on the parking lot will be performed starting May 15th (not May 8th as we were originally told), and as a result, some areas of the parking lot will be restricted for the next 3 weeks.
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 Strongman Summer Showdown
June 17, 2023
Show up to lift, throw, carry, push, and pull big things, but most importantly, show up to have a great time with your fellow competitors and perhaps try something new!
Click here to register or for more information.
Testify IronFest V
July 8, 2023
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 25, 2023
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.
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” – rest as needed. 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 2023.03.13.
Option 2
Bike/Row for 9 rounds:
1 min on
1 min off
Record distance for each round.
Compare to 2023.02.20.
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 2023.01.23.
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 2023.01.23.