Squat Mistakes Every New Lifter Makes

You're trying to squat correctly, but this happens. Here's what to do about it.

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

When to Start Lifting Weights (and why THIS is the WORST idea)

When should you start training? Specifically, what day of the week should you start on? And what's the WORST possible thing to do?

Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

Things You Should NEVER Do

(This article was originally published on Starting Strength on 12/28/21.)

Here are a few training-related situations that you should try to avoid. At all costs. Watch out, now.

1. NEVER train when injured.
If you’ve pulled your right hamstring, for instance, it doesn’t matter that we can modify training to deal with this and help the healing process along. It doesn’t matter that you can still make excellent progress on - at the very least - your upper body lifts, and it doesn’t matter that you have three other perfectly usable limbs with which you can train (you know - your right leg and your two arms). Just don’t do it. Never do it. You might start to develop the inclination and ability to make progress in the face of adversity. This would be Bad.

Instead, just rest. Stay home. Get weaker. Mmmm . . . weaker. Sounds delicious.

(Oh, and definitely don’t read the excellent article - A Clarification on Training Through Injuries - by John Petrizzo.)

2. NEVER train when tired.
If it’s early, and you’re still sleepy, hit the snooze. If it’s after work, and you’re exhausted, head on home for a drink. It’s just one workout. It probably won’t become a habit. Besides, we live in a very physical society these days - you’ll probably get a nice training effect from mowing your lawn on Saturday with your self-propelled or riding mower. It’ll be fine. 

3. NEVER train if your MD, PT, PA, chiro, masseuse, dentist, mechanic, dog walker, hair stylist, relative, or barista tells you that you shouldn’t be lifting weights . . .
. . . especially if they tell you that “you don’t need to be lifting those heavy weights!” These people have an intimate understanding of your goals, your training history, and what goes on in the weight room when you train, so always pay attention to them. Also, these people are your masters. Do what they say. That’s why they pay you . . . wait . . . no, nevermind. Do not think, talk to others, evaluate, and then make a decision for yourself. You might start to develop an independent spirit. Self-reliance, even! This would be Bad.

4. NEVER perform the Olympic lifts if you’re over 40.
Old farts like you die every day doing these lifts! What were you thinking?! Don’t you know these lifts have to be performed with absolute perfection?! Arm pull? Death. Less-than-optimal rack position? Death again. Just not very explosive in general? Death to you and your progeny! 

You thought you could approach these lifts like a sensible human being - learning the lifts with the help of a coach, practicing the lifts, and then deciding whether or not you want to keep doing them?! Sheer idiocy. Good heavens - you might even enjoy the process and improve over time! How dare you.

We hope these words of wisdom help you in your journey to NEVER get stronger and live better.

—————

Hopefully, you caught the blatant and well-intentioned sarcasm!

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Would you like to get quality coaching from a Starting Strength Coach?

Do This . . . NOT This: Lifting Etiquette

(A Blast from the Past article originally posted on 06/25/21)

Discussing lifting etiquette may not be particularly exciting, but if you’ve ever received a bad hand-off on a bench press or had someone stand right in your line of sight on a press, you already know it’s important, so let’s briefly cover a few key points: 

This . . . is NOT how a spotter performs a good hand-off.

Gentle hand-off on the bench press
If you’re spotting someone on the bench press, be smart, and be kind. Provide just enough assistance on the hand-off to help the lifter guide the bar into place over the shoulders, but don’t provide any more assistance than that. Too many spotters lift up too hard and ruin the lifter’s setup in the process.

“Working in” with another lifter
It is perfectly normal to share a bar, rack, and/or platform with another lifter (and it makes lifting more fun as well). If you lifted in high school or college, you’re already used to this, but this might be a new concept for those who started lifting later in life. For the squat or press, this situation tends to work best if the lifters are somewhat close in height (set the pins for the shorter partner as the taller partner can always get lower to unrack the bar), but pretty much everyone can bench with someone else, and this is certainly true for floor pulls like snatches, cleans, rows, and deadlifts as well - especially if there’s a deadlift jack available.

Not sure how to break the ice with another lifter? Just walk on up and say, “Can I work in with you, bro?”

Don’t coach someone else
Just don’t. It’s a bad idea. It’s all sorts of a bad idea.

This . . . is NOT the greatest place to stand while someone is pressing.

Get out da way
It’s ludacris to stand in the way of a lifter’s focal point, so don’t position yourself directly in a lifter’s line of sight if you can avoid it. This is not a big deal on most warm-ups, but it is rather important on work sets. If you’re about to walk by or are about to lift directly across from Bob, who’s performing his work sets of press, simply wait until he finishes the set, and then go about your life.

Brush the chalk off your bar
You use chalk when you lift because you have a brain, and due to this brain, you also probably realize that chalk absorbs moisture (which is why you use it). Because of this, you’ll always want to brush the chalk off of your barbell when you’re finished lifting to help prevent rust formation.

Put your equipment away
. . . or you owe the gym a dozen donuts . . . at least if you train with us at Testify. It should go without saying that you should put the equipment back where you found it (benches, barbells, weights, collars, etc.), but sometimes, it still needs to be said.

Wipe down your bench when you’re finished
Simply spray a rag or paper towel with whatever cleaner your gym uses and quickly wipe down the top surface of your bench. By doing so, you’ve ensured that no one else is subjected to the salty remnant of your sweaty backside.

As always, we hope this helps you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

Get Your FIRST Chin-up or Pull-up | 6 Ways to Success!

Want to get your first chin-up or pull-up. We cover 6 ways to help you get it done.

Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

5 WORST Breathing & Bracing Mistakes Lifters Don't Know They Are Making

You’re focused, you’re feeling strong, and you are totally ready for today’s PR squat attempt. Today is your day, bro. You are completely dialed in.

It’s too bad you breathe like a doofus when you lift.

What’s that? That ain’t you? You’re just reading for a friend? Whatever the case, let’s get to it. There are a few mistakes commonly seen when it comes to breathing and bracing correctly (i.e., performing the Valsalva maneuver) when lifting. Let’s take a look at them and fix them fast.

1. Breathing in on the descent and out on the ascent
This flashback-to-the-80s error is less pervasive than it used to be, but it’s still all too common. Remember - if the bar is moving, you’re not breathing.

Breath is support, and we like support when lifting heavy weights, so simply take a breath in before the start of the lift, hold that breath with tightly contracted abs (and the rest of your trunk) throughout the rep, and then exhale only when the bar is back where it started.

2. Holding your breath with puffed cheeks
When you perform the Valsalva maneuver, you hold your breath against a closed glottis, not against your lips with your cheeks puffed out. Don’t know what a glottis is? Not a problem, simply say the word “hick” and hold the “ck” position with your mouth at the end - you’ll be holding your breath against a closed glottis.

You can correctly perform the Valsalva maneuver with an open or closed mouth, so to see if you’re doing it correctly (and not holding your breath against your lips), try performing the Valsalva maneuver with your mouth open the next time you lift.

3. Letting out your breath at the top of your deadlift
Just don’t. Remember - breath is support, and you’re still supporting the barbell at the top of the pull. Wait the extra half second it takes to lower the bar and then release your breath when the bar is back on the floor where it started. This can be a hard habit to break for some, so practice it during the warm-ups when the weight is light.

4. Pushing your belly out into your belt
Nope. You get tight and rigid before starting a rep in the exact same manner whether or not you’re wearing a belt. Among other things, the belt provides a great tactile reminder of the need to contract the muscles of your midsection - you can feel your abs tense against the belt - but don’t try to actively shove your belly outward into the belt. Simply tense up like you’re going to take a punch to the gut, and you’ll be doing just fine.

5. Too many breaths between reps
This error usually shows up on the squat or the deadlift. The brief moment between reps provides a tiny respite before the next rep, but you waste energy if you spend more time in that position than you have to. The best resting position is that chair you’re going to sit on when you’re done with the last rep, so finish the rep, take a breath, and then start the next rep.

As you get deeper into the set - say rep 4 or 5 - you might need another breath or two, but try to keep it to a minimum. The “deadlift dry heaves” - where you spend too much time and take 5 or 6 breaths between reps - are all too common, and they exhaust you before you even start the next rep. Get the set done.

As always, we hope this helps you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?