Testify Nugget - October 23, 2023
/THIS WEEK'S SUBMISSION
From our video The Deadlift - How to Use Your Lats (click the title to watch):
Randall Gonzalez
Great cue! I have one question about another cue to understand if I'm doing deadlifts right. One common cue I have heard is do the first half portion of the deadlift by doing a leg press. Given that cue, should I be using at all my back to pick the weight from the floor or just the legs as mentioned in that cue? Asking this because if I only use the legs in the first half I'm able to lift less weight/feel weaker than using the back to pick the weight from the floor. Thoughts?
Phil
Glad you liked the cue, Randall! As for your question, I'll start by noting that we're actually talking about the difference in using your hips (probably what you're referring to when you say "using my back") versus using your knees (what you're referring to when you say "just the legs). No matter whether you're using your hips, knees, or both when you deadlift, you will be using the back. The back should function as a rigid segment that transfers the force generated in your hips and knees (or "hips and legs") through the back, then down through your arms to the bar.
Moving on the meat of your question - both knee extension (the "leg press the floor" cue) and hip extension are occurring throughout the entire deadlift, but the beginning of the deadlift is dominated by knee extension while the 2nd half of the deadlift is dominated by hip extension. We use the "leg press the floor" cue to drive home that motion of knee extension at the beginning of the pull, but your back angle should also start changing right away (i.e., becoming more vertical) as well due to your hips extending/opening/straightening.
The bar path (as viewed from the side) will be a telling sign. Video yourself from the side, and if the bar is starting over the midfoot and traveling in a nice, straight, vertical line, you're doing well. If it's looping around your knees, you're not straightening your knees enough (or at all) as you start the pull. If it's traveling vertically, you've got it.
You can check our video on this here:
The Deadlift: Use Your Knees, Baby!
https://youtu.be/EY27KfoiQNM
The video linked above is primarily about the importance of knee extension at the start of the pull, but it also talks about the fact that hip extension does occur as well, and you can watch the good examples in the video (Sharon, Joy, and the reps where I'm doing it correctly instead of incorrectly), and you'll notice that while the knees are straightening, the back angle starts changing right away as well.
Hope this helps!
ARTICLES & VIDEOS
EASY BARBELL RESTORATION - Rusty Barbell Transformation
Learn how to restore a rusty barbell and make it look new again. Click here to watch.
Cleans vs Power Cleans vs Hang Cleans - What's the Difference?!
Cleans, power cleans, hang cleans, hang power cleans - Starting Strength Coach Phil Meggers covers the differences as well as how to easily remember each one. Click here to read.
Blast from the Past: Build a Lifting Platform in 3 Minutes!
In under 3 minutes, Phil, Becky, and Barb show you how to build a lifting platform that is durable, protects your equipment and floor, and is easy to put together. Click here to watch.
Blast from the Past: Ain't Nothing Worse than a Slippery Bench!
Slipping and sliding when you bench press? Phil helps you quickly and easily fix this situation with a few options. Click here to read.
NEW TESTIFY HOODIES ARE AVAILABLE!
Looking to train in style and comfort this fall? Get yourself a Testify hoodie - in practically any color! Get yours today and represent your favorite gym.
Click here to head to the Testify Store.
WHAT'S COMING UP
The annual Testify Fall Classic was a great success this weekend, and we are immensely thankful to everyone who helped out! Loaders, judges, table officials, those who helped setup and tear down - we could not have hosted this meet without you all!
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.
Free Intro to Squat Session
October 28, 2023
Are you interested in getting stronger? Book your free "Intro to Squat" session and learn to squat, meet some of our coaches, and see the gym! All ages and abilities are welcome.
Click here to book your free session.
Free Intro to Deadlift Session
November 4, 2023
Are you interested in getting stronger? Book your free "Intro to Deadlift" session and learn to deadlift, meet some of our coaches, and see the gym! All ages and abilities are welcome.
Click here to book your free session.
Benching Bonanza! The Annual Testify Bench Press Jubilee
November 17, 2023
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.
IN OTHER NEWS . . .
This year, Testify Strength & Conditioning will be participating in Samaritan’s Purse Operation Christmas Child event as a way to support our community and beyond!
Would you like to join us in sending a shoebox filled with gifts and personal items to a child in need this Christmas? Your shoebox will be an expression of God’s love to a child in need around the world. Any shoebox will do, fill it with toys, personal care items, school supplies and accessories. You can choose to make your box specific to a boy or girl ages 2-14 years old. Fill out the envelope (located on the table outside the gym office) and add $10/box for shipping and attach it to your box.
Check out the table outside the gym office for all the details and how to pack a box. Our goal is to deliver 20 boxes to a local church drop-off site to be processed and sent out to the children. Shoeboxes need to be returned to Testify no later than November 13th.
If you have any questions please contact Barb at barb.mueller@testifysc.com.
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 2023.08.21.
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 2023.07.31.
Option 3
5-10 rounds of:
30 sec ME tire flips
30 sec rest
Compare to 2023.07.03.
Option 4
1. 5 yoke carries @ 30 yd (15 yd downback) – work up to heaviest carry
2. 5 rounds of 5 reps on the axle “clean and press away” – work up to heavy set of 5
Compare to 2023.07.03.