Testify Register - June 12, 2023
/THIS WEEK'S QUESTION
From our video The ONE Thing Fitness Magazines WON'T Tell You About the Squat (click the title to watch):
Anoop H.N.
Great video. What's the cue for the bar rolling forward towards neck due to the explosive hip drive? Lifting chest early kills the hip drive but staying leaned over will make the bar move towards neck when the hip drive is more than required? Is there any cue for ideal hip drive?
Phil
Thanks very much. If the bar is rolling forward, there are a couple of possible issues. One could be the bar's position on the back - if it's a bit too low, it tends to slide down during the set, and if it's a bit high, it tends to roll upward (the problem you mentioned). We have a video that covers nailing the bar position, so this may help:
Bar Position in the Squat
https://youtu.be/wVShiXRo9r8
Another issue is a general lack of tightness during the setup (i.e., before you unrack the bar). Be sure the chest is out, shoulders are back, and the bar is extremely secure before you stand the bar up. It should take work to get into the correct position. Here's a short video that covers this issue:
How to Squat: The Setup | STOP Doing This!
https://youtu.be/QZpqpwdP9Bc
Finally, there is the problem of exaggerating the hip drive. It's not as common as the first two issues, but it does happen. In this case, we might need to cue the person to "raise the chest" as they come up out of the hole or "drive the bar up" and not think about hip drive. This is not usually what we want, and it's never what we'd cue a new lifter, but in the case of someone who has this issue, they already know how to drive their hips and are actually doing it to the detriment of the rest of their body coming up, so we sometimes will use an overcue like this. It's usually accompanied by a "nobody else pay attention to what I'm telling this person" comment to the rest of the gym :-).
Hope this helps!
ARTICLES & VIDEOS
Why THIS is What You're Missing
You're not normal without this. Click here to watch.
How to Deadlift 600 POUNDS in 10 Minutes | Save Time at the Gym
You can save some serious time during your training sessions, and it's not complicated. Phil explains and demonstrates how to do it. Click here to watch.
How to Safely Bench Press Alone!
If you need to bench press alone, you need to do it safely, and it's very simple. We break it down. Click here to read.
Blast from the Past: How to Start Lifting: Learn to Squat
Phil and the Testify gang teach you how to squat and explain how to do your first squat workout (3rd video in the "How to Start Lifting" series). Click here to watch.
Blast from the Past: Conditioning with the Rower
The rower (or "erg") is a great conditioning tool. We cover a few options for utilizing the rower for effective conditioning. 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
Reminder: We will be closed for training on Saturday, June 17, as we are hosting the annual Testify Strongman Summer Showdown that 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.
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!
Registration is closed, but come on out to cheer the athletes on!
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
”Prowler Base+1”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest 30 sec.
4. Repeat 5-15 times.
Courtesy of “Death by Prowler” (on Starting Strength).
Compare to 2023.04.10.
Option 2
Bike/row:
4 x 800m
Rest 3 minutes between each round. Score = slowest time.
Compare to 2023.03.20.
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 2023.02.20.
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 2023.02.20.