Testify Commentator - December 11, 2023
/THIS WEEK'S SUBMISSION
From our video Pin Squats: How and Why (click the title to watch):
Rick Flairs Hair
Really liked the content and simple explanation. I do have a question. What percentage of 1 RM would you recommend for this? And, how many sets/reps would you generally prescribe for a lifter? Thank you
Phil
Thanks for the kind words, Kyle, and sorry for the belated response. Don't worry about a percentage (a set of 5 pin squats will use less weight than a set of 5 regular squats, however), and, on your first day of utilizing pin squats, simply work up to a challenging, yet manageable weight where your bar speed starts to slow by the end of the set. We usually use 3-5 reps per set with pin squats. A good approach would be to start with 3 x 5 (i.e., 3 sets x 5 reps).
ARTICLES & VIDEOS
How to Unrack a Heavy Bench Press By Yourself
Struggling with unracking your bench press when training alone? Take the strain off your shoulders (and avoid getting a barbell to the face) with this method. Click here to watch.
Use This Grip for a BIGGER Deadlift! (Tension Grip)
What is a tension grip, and why should you use it for pulling movements like the deadlift, row, and clean? Phil explains in the second article in our series on the correct grip for each lift. Click here to read.
Blast from the Past: Pull-up vs Chin-up | The Difference & Which One You Should Do!
What is the difference between a pull-up and a chin-up? Which one should you do? Phil breaks it down in just a few minutes. Click here to watch.
Blast from the Past: Enter the TUBOW
We cover how to use the TUBOW (the Terribly Useful Block Of Wood) in the squat to help fix your knees' forward position, your knees' lateral position, and even your hip position. 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.
Testify Leprechaun Lift-off
March 16, 2024
Want to join us for the annual Testify Leprechaun Lift-off? Of course you do! This is a weightlifting meet, so the contested lifts are the snatch and clean-and-jerk.
Click here to register or for more information.
Testify Strengthlifting Challenge
April 6, 2024
The annual Testify Strengthlifting Challenge is back, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.
Click here to register or for more information.
Testify Barbell MAYhem
May 11, 2024
Come on out and join us for the annual Testify Barbell MAYhem! This is a weightlifting meet, so the contested lifts are the snatch and clean-and-jerk.
Click here 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 2023.10.09.
Option 2
Bike/row:
5 min on
4 min off
4 min on
3 min off
3 min on
2 min off
2 min on
1 min off
1 min on
Record distance for each interval and add for total distance.
Compare to 2023.09.18.
Option 3
5-10 rounds of:
30 sec ME tire flips
30 sec rest
Compare to 2023.08.21.
Option 4
For time:
500m row
5 x 80m sled push (200 ft if indoors)
500m row
Rest 1 minute after the first row and after each sled push.
Compare to 2023.08.21.
Use This Grip for a BIGGER Deadlift! (Tension Grip)
/What is a tension grip, and why should you use it for pulling movements like the deadlift, row, and clean? This is the second article in our short series on the correct grip for each lift. In the first article, we discussed the compression grip, which is useful for pressing movements such as the bench press, press, close grip bench press, etc., and you can read that article by clicking here.
Today’s Topic: Pulling Movements
The grip we are covering today is the type of grip you would take for pulling movements such as the deadlift, the row, the clean, etc. This grip is commonly referred to as a tension grip (watch the included video for a demonstration).
Whether you execute a pulling lift (e.g., deadlift) or a pressing movement (e.g., bench press), the same principle is true - gravity wants the bar to go down, so your grip should put the bar in the lowest stable position possible. In this way, the bar cannot accidentally reach a lower position than that which it’s already occupying.
What NOT To Do
In a pressing movement - as discussed in the compression grip article - you place the bar at the base of the palm. However, since the hand will be pointing downward in a pulling movement, putting the base of the palm against the bar puts the bar in an unstable position. The compression grip is very strong for pushing and pretty terrible for pulling.
Figure 1: compression grip (shown in reverse for viewing purposes): good for pushing - terrible for pulling
Placing the base of the palm against the bar - this will look like you’re pushing down on the bar (Figure 1) - compromises the grip, and this will show up in several ways. First, if you can even break the bar off the floor, it may result in a soft lockout at the top of the lift (e.g., knees that are still bent) or the complete inability to finish the lift at all. Second, when your grip is compromised, everything else starts to compensate - your back starts to round, the weight feels heavier, and it will actually be harder to pull the bar off the floor.
Figure 2: tension grip (shown in reverse for viewing purposes): good for pulling
The Answer
Take a grip that permits the bar to sit a little lower in the hand - down by the fingers a bit more (Figure 2).
(As a side note, don’t take a monkey grip - you shouldn’t have a visible air gap between your hands and the bar.)
Put simply, it should look like you’re pulling up on the bar and not pushing down on the bar. Note the differences between a compression grip (bad for pulling) and a tension grip (good for pulling) in the photos below.
Whether you use a double overhand grip, a hook grip, or an alternate grip, make sure the bar is carried down by the fingers and not positioned up by the base of the palm. When in doubt, put some upward tension on the bar, and voilà - your wrists will straighten out, and the bar will be positioned correctly.
As always, we hope these tips help you get stronger and live better.
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Pull-up vs Chin-up | The Difference & Which One You Should Do!
/What is the difference between a pull-up and a chin-up? Which one should you do? Phil breaks it down in just a few minutes.
(This is a Blast from the Past video originally published on 03/07/22.)
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.
Enter the TUBOW
/(A Blast from the Past article originally posted on 11/20/18)
What on earth is a TUBOW?
So glad you asked! A TUBOW is a Terribly Useful Block Of Wood. Many of you have seen us use 2-foot lengths of 4 x 4 lumber when people squat from time to time - these are TUBOWs.
Why would one use a TUBOW?
We use TUBOWs in the squat, and there are a couple reasons we might use a TUBOW. The most common use is to fix the knee's forward position on the way down.
becky’s knees are so far forward that parker refuses to watch.
Two common errors that we see when people squat is either (a) the lifter's knees travel forward all the way down, or (b) the knees travel forward at the bottom of the squat.
We would like to see the knee establish its final forward position about 1/3 to 1/2 of the way into the descent of the squat, and touching the TUBOW with the knee at this point provides excellent tactile feedback as to whether or not the lifter is doing that correctly. If the lifter accidentally knocks the TUBOW over, it provides excellent negative feedback that the knee has traveled too far forward.
becky touches her knees lightly to the tubow during the descent.
Another use of the TUBOW is to fix the knee's lateral position in the squat, i.e., is the lifter shoving the knees out (to the side) far enough, or perhaps even too far? The TUBOW gives the lifter something concrete (well, lumber, actually) to aim for, and very often, this will help solve the issue.
One of the great side effects of fixing the knee position is that it will often fix the back angle in the squat as well. If the lifter's knees can only travel "so far" forward on the descent, then the hips will have to travel backward (since your hips and knees are connected by your femurs . . . you know . . . the leg bone). If the hips have to travel backward, the lifter will have to lean over during the descent to avoid falling over backward and stay balanced on the midfoot, and that leaned over position is precisely what we want in the low bar squat. Pretty awesome.
Are you one of those people who is deeply, intensely, spiritually, emotionally, and morally opposed to using the TUBOWs? If so, you're probably the type of person whose squat would benefit most from using them. And if your squat benefits, then you benefit, because you'll get stronger - faster.
Where do I get a TUBOW?
You can go to your nearest lumber supply store and get a 4 x 4 (and they'll often cut it to size for you), but if you'd rather just order a 2 foot section of 4 x 4 online and have it show up at your front door, then just click here.
(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)