Week of 2023.04.24
/THIS WEEK’S QUESTION
From our video Valsalva and Your Deadlift (click the title to watch):
Duguay Lima
What if i release the air and “renew” the valsava on the top?
Phil
Breathing in and out only occurs at one point (on pretty much every lift). In the squat, this is the top of the movement. In the deadlift, this is when the bar is sitting on the floor.
With this in mind, we specifically coach lifters to continue holding the Valsalva at the top of the deadlift and until the bar is back on the floor. Air is support, and you're still supporting the bar at the top of the lift, so we want to keep that held breath.
This can be a hard habit to break (like any habit) if you're used to releasing your breath at the top (not difficult physically - you just have to remind yourself, and that's the easy part to mess up), but in the long run, you'll adjust, and it's not difficult to do.
Hope this helps!
ARTICLES & VIDEOS
Get a Bigger Squat Now with 3 Simple Tips!
Want to get your squat moving in the right direction? Of course you do. In this video, we cover three simple and quick ways to improve your squat. Click here to watch.
Never Make This Squat Mistake Again! | Fast Fix
This squat mistake either makes you look ignorant or like you're compensating for something. Either way, it's not a good look. We help you fix it in this short video. Click here to watch.
This is Destroying Your Press . . . and Driving Me Nuts
"This error is wreaking havoc on your press . . . and driving me nuts," says Phil. Learn to correct it quickly and permanently. Click here to read.
Blast from the Past: Free (or cheap!) Strongman and Conditioning Equipment
Whether you're interested in competing in strongman or spicing up your conditioning options, there are a number of strongman equipment options that you can get for free or at least very cheaply - especially if you're willing to put in a bit of DIY effort. Click here to watch.
Blast from the Past: Why Do You Put the Bar There When You Squat?
We cover the correct location for the bar when squatting as well as why we put it there. Click here to read.
NEW TESTIFY GEAR!
Summer's coming, and we've got women's and men’s tank tops in multiple colors. Get 'em while they're hot! (Ok, actually, get 'em before it gets hot.)
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.
Testify Barbell MAYhem weightlifting meet
May 6, 2023
Click here to register or for more information.
Starting Strength Self-Sufficient Lifter Camp
May 20, 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 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.
THIS WEEK’S CONDITIONING
Option 1
Sled
Outdoors:
10 rounds of:
Push sled 100 ft
Pull sled 100 ft (hand over hand)
Indoors:
20 rounds of:
Push sled 50 ft
Pull sled 50 ft (hand over hand)
Compare to 2023.02.20
Option 2
Bike/row:
8 x 30 sec on/2:00 off
Score = least distance covered in any 30 second interval
Compare to 2023.01.30.
Option 3
Outdoors:
5-10 rounds:
50 yd sled push (25 yd down-back)
50 yd farmer carry (25 yd down-back)
Rest 1 min
Indoors:
5-10 rounds:
100 yd sled push (50 ft down-back)
100 yd farmer carry (50 ft down-back)
Rest 1 min
Compare to 2023.01.02.
Option 4
Row 10 x 100m
Rest 1 min between sprints. Your score is your slowest time.
Compare to 2023.01.02.