Testify Source - February 12, 2024
/THIS WEEK'S SUBMISSION
From our video How to Start Lifting: Learn to Squat (click the title to watch):
PrideNeverDies
Should you use your quads on the way up? It's normal to feel the quads working right?
Phil
You should indeed use your quads, but if you cue yourself to drive your hips up, then your quads will get used as they are responsible for straightening the knees, and the only way for the hips to go up is for the knees to straighten.
In general, think (and cue) movements - not muscle groups. The exception is when you're trying to prevent movement. For example, we cue "tight abs" to help cue the Valsalva maneuver (bracing) before descending into the squat. This helps turn the trunk into a rigid, non-deformable column.
You might feel your quads the next day after squatting, but it's completely normal (and usual) to not feel them when you're actually squatting (unless you're doing something like a set of 20 - which I don't recommend - in which case you'll start to feel a bunch of things get fatigued toward the end).
Think of it like throwing a baseball or shooting a basketball - focus on the movement, not any one muscle group.
PrideNeverDies
wow what a great response I get exactly what you mean, thank you!!! @TestifySC
Phil
I'm glad it was helpful, and you're welcome!
ARTICLES & VIDEOS
STOP Bench Pressing VERTICALLY! How to Bench Press Correctly
Are you bench pressing in a nice, straight, vertical line? Well . . . don't do that. We cover how and why to bench correctly. Click here to watch.
Slippery Lifting Platform?! Use THIS.
A slick lifting platform can cause a lot of problems, so we help you solve this problem simply, quickly, and cheaply. Click here to read.
Blast from the Past: Get Stronger . . . Faster! Save Time at the Gym!
You want to get stronger, but you don't have all day to spend at the gym. In just over two minutes, Phil covers how to productively train while saving time at the gym. Click here to watch.
Blast from the Past: Looking Down in the Squat
Where should you look when you squat? We address where to look and why we do so. Click here to read.
NEW TESTIFY HOODIES ARE AVAILABLE!
Looking to train in style and comfort this winter? 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
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
February 17, 2024
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 session.
Bring Your Grandparent to Squat Saturday!
February 24, 2024
Is your grandma or grandpa interested in getting stronger? Bring your grandparent (or parent!) to the gym on February 24!
They'll learn how to squat, meet some of our coaches, and it's FREE!
If they join Testify, you and they EACH get a $75 discount for 1 month of membership.
Click here to register or for more information.
Starting Strength Self-Sufficient Lifter Camp
May 18, 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.
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 2023.12.11.
Option 2
Bike/row:
4 x 3 minutes
Rest 3 minutes between each round. Score = lowest distance.
Compare to 2023.11.20.
Option 3
5-10 rounds of:
30 sec ME tire flips
30 sec rest
Compare to 2023.10.23.
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 2023.10.23.