Testify Globe - August 7, 2023
/THIS WEEK'S SUBMISSION
From our video The Deadlift: Use Your Knees, Baby! (click the title to watch):
Buono Legnani's Palette
Is the deadlift a pushing or a pulling exercise?
Phil
It is typically classified as a pulling movement (it requires a tension grip as opposed to a compression grip; i.e., a grip that is good for pulling on something rather than pushing on something). With that said, it is still a very useful cue to think “push the floor“ at the start of the movement. In other words, it is classified as a pulling movement due to the grip, but the “push the floor“ cue applies to the movement of the knees.
ARTICLES & VIDEOS
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. Click here to watch.
This is KILLING Your Deadlift: 2 Errors . . . 1 Solution! | EASY and FAST
Are these two errors destroying your deadlift? Find out and fix them in under 2 minutes. Click here to watch.
5 WORST Breathing & Bracing Mistakes Lifters Don't Know They Are Making
We help you identify and fix several common mistakes regarding breathing and bracing (i.e., the Valsalva maneuver) when lifting. Click here to read.
Blast from the Past: How to Start Lifting: Your First Workout
In this episode of the "How to Start Lifting" series, Phil helps you through your first workout (actually, your first two workouts!) and talks about how to make progress from there. Click here to watch.
Blast from the Past: Setting Down the Deadlift
Are you setting down your deadlift inefficiently? Don’t make it more complicated than it needs to be – let’s fix it real fast. Click here to read.
NEW TESTIFY GEAR!
Baseball season is here, and so is Testify’s new 3/4 raglan shirt - in multiple colors! Get yours today and represent your favorite gym!
Click here to head to the Testify Store.
WHAT'S COMING UP
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.
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.
Starting Strength Self-Sufficient Lifter Camp
September 23, 2023
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 21, 2023
The Testify Fall Classic is back for 2023, 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.
IN OTHER NEWS . . .
There will be a small price increase for members who have grandfathered membership rates. Please be on the lookout for an email with the details (only members with grandfathered rates will receive an email from me). If you have any questions or concerns, please reach out to me at barb.mueller@testifysc.com.
Thank you for your understanding and commitment to getting stronger with us at Testify Strength & Conditioning!
Barb Mueller
barb.mueller@testifysc.com
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 2023.06.05.
Option 2
Bike/Row for 9 rounds:
1 min on
1 min off
Record distance for each round.
Compare to 2023.05.15.
Option 3
1. 5 x 50 ft seated sled pull. Add weight each round. Rest as needed.
2. 5 x 100 ft duck walk. Add weight each round. Rest as needed.
Compare to 2023.04.17.
Option 4
Outdoors
4 rounds:
50 yd farmer carry
80 m sled drag
Rest 2 min
Indoors
4 rounds:
100 ft farmer carry
100 ft sled drag
Rest 2 min
Compare to 2023.04.17.