Build a Lifting Platform in 3 Minutes!
/In less than 3 minutes, Phil, Becky, and Barb show you how to build a lifting platform. Whether you're using it for general strength training, weightlifting, or powerlifting, this platform is durable, protects your equipment and floor, and is easy to put together.
(This is a Blast from the Past video originally published on 02/05/22.)
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Ain't Nothing Worse than a Slippery Bench!
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(This is a Blast from the Past article originally posted on 09/24/21.)
If you’re dealing with a bench that has a slippery surface, this is a situation that needs to be remedied.
We use our legs on the bench press as they provide lateral stability and support our arch, but we can only effectively drive up the bench with our legs if our shoulders are firmly pinned to the bench itself. In other words, sliding up the bench is not what we want, so if you’re training on a bench that’s a bit slick, this is a problem. Below are a few solutions, and if you don’t feel like reading, you can watch our videos on this topic instead.
Figure 1
Option 1
Take a couple of strength bands (AKA resistance bands) and place one (lengthwise) around each side of the bench as shown in Figure 1. The bands will stick to the bench quite nicely, and you, in turn, will stick to the bands quite nicely. Since many commercial gyms have these bands, this can be a handy solution if you’re training at a commercial gym while traveling.
Figure 2
Option 2
Find and buy a non-slip rug pad (or non-slip shelf liner). A 2 ft x 4 ft section should be more than sufficient, and you can get something in this size for under $10. Simply place the rug pad on the bench as shown in Figure 2, and you now have a very grippy bench on which to train.
This is probably my favorite option as it’s flexible, rolls up easily and compactly, and is therefore easy to bring with you in your training bag.
Option 3
If Options 1 and 2 aren’t available for whatever reason, you can substitute a yoga mat for the rug pad listed in Option 2. Most commercial gyms have something like this lying around. It will be a bit on the wide side, but it will usually get the job done.
Option 4
There are a few companies out there that manufacture shirts with grippy sections of material. These are designed to help keep the bar secure on your back when squatting as well as keep you in place on the bench when benching. A7 is one such company, but you can simply google “bench grip shirt” or “bar grip shirt” to find other options. I don’t have any personal experience with these types of shirts, but I’ve heard excellent reviews from those I know who train with them.
As always, we hope this helps you get stronger and live better!
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EASY BARBELL RESTORATION - Rusty Barbell Transformation
/Learn how to restore a rusty barbell and make it look new again.
At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Click the button below to get quality coaching from a Starting Strength Coach and start getting stronger TODAY.
Lifting Belts | Width, When, Where, and What!
/Phil covers the 4 Ws of lifting belts: width of belts, when to use a belt, where to wear your belt, and what to do once the belt is on.
(This is a Blast from the Past video originally published on 01/22/22.)
At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Click the button below to get quality coaching from a Starting Strength Coach and start getting stronger TODAY.
Barbell Rings - What Are These Things For?!
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(This is a Blast from the Past article originally posted on 08/27/21.)
Every barbell has one or two pairs of rings - also known as score marks or knurl marks. Today, we’re going to talk about the two types of rings, the purpose of the rings, and how they might pose a problem for a new or inexperienced lifter.
From top to bottom - barbells with (A) power rings only, (B) weightlifting and powerlifting rings, and (C) weightlifting rings only
The 2 Types of Rings
Using a dual-ringed bar (i.e., a bar with both sets of rings) for reference, the inner rings are known as the powerlifting rings or simply the power rings, and these marks are 81 cm apart (approximately 32 in). The outer rings are known as the weightlifting rings or the olympic rings, and these marks are 91 cm apart (approximately 36 in).
Purpose
Both sets of rings are used for reference points when you take your grip on the bar. In the sport of powerlifting, the power rings on a dedicated powerlifting barbell (or “power bar”) represent the maximum legal grip width for the bench press (i.e., at the widest legal grip, the index fingers still need to be in contact with the rings). In lifts other than the bench press (e.g., the squat) the rings still serve as a reference point upon which to base your grip.
In the sport of weightlifting - i.e., the snatch and clean-and-jerk - due to the wider grip widths used in the clean, the jerk, and specifically the snatch, it is useful to have a wider set of rings for reference, and thus, the weightlifting rings are set a bit wider than the power rings.
The Problem
A potential problem arises when a lifter switches from one barbell to a different barbell. Suppose, for example, that Jack is accustomed to training on a bar that only has one set of rings, and then he travels somewhere and ends up using a dual-ringed bar. Suddenly, Jack’s not sure which set he should be using for his reference point for his grip.
Conversely, let’s say Jill has been training with a dual-ringed bar, and then she goes to her first competition, and the competition bar only has one set of rings. As Jill steps onto the competition platform, she isn’t sure whether she’s looking at the power rings or the weightlifting rings.
The solution here is pretty simple - know your equipment. If you’re not sure which rings you’ve been using, you can easily figure it out. If it’s a dual-ringed bar, you hopefully already know whether you’ve been using the inner set or outer set, and if it's a single-ringed bar, break out your tape measure and check the distance between the rings (32 inches = powerlifting rings and 36 inches = weightlifting rings).
If you have to go train or compete on a different bar, know the following points:
At a powerlifting meet, you’ll either encounter a power bar (i.e., a bar with power rings) or a bar with both sets of rings (less common at a meet).
At a weightlifting meet, you’ll either encounter a weightlifting bar (i.e., a bar with weightlifting rings) or a bar with both sets of rings (again, less common at a meet).
In general training, if you encounter a single-ringed bar, you’re probably - probably - looking at the power rings as these bars are far more common than dedicated weightlifting bars.
While the above points are useful, your best bet is to still measure.
Knowing these facts, you can keep your technique reproducible and therefore consistent wherever you go.
For a video on this topic, see below. We hope this helps you get stronger and live better!
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