The FWYS Principle: If You Don't Change This, Your Press Will ALWAYS Suffer
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(A Blast from the Past article originally posted on 12/24/21)
A common problem with new lifters and the press is achieving the correct start position for each rep - specifically, achieving the correct start position for every rep after your first rep.
After all, the correct start position for the first rep should be accomplished by correctly gripping and unracking the bar in the first place (watch the included video that covers this), but today, we're specifically talking about getting the correct start position for the rest of your set (e.g., your 2nd rep all the way to the end of the set).
Figure 1
The key is to finish the press where you start the press, so make sure that you start with elbows slightly in front of the bar, squeezing the bar tightly and with relatively straight wrists (technically, they will be slightly in extension) as you see in Figure 1. Then, after locking out the rep overhead, simply remind yourself to lower it back to this exact same position.
Figure 2: Don’t be like this fool.
Specifically, we do not want to lower the bar back to the position you see in Figure 2, where the lifter has his elbows behind the bar and wrists in severe extension. It’s a weaker position - it’s tough to support a heavy weight in this position, and now you’ve got to spend time and energy getting back to the correct start position.
Even worse, if you don’t spend that time and energy getting back to the correct position, it’s harder to press the bar overhead from this weak position. This poor position often contributes to a forward bar path on the next rep, which can easily be the difference between a successful rep and a missed rep at challenging weights.
Figure 3
Again, the key is to finish where you start (FWYS).
If you still find that lowering the bar consistently to the correct start position is difficult, try this mental picture (Figure 3) - imagine that you are standing very close to a wall with the bar locked out overhead. While lowering the bar, picture yourself dragging your elbows down the wall while keeping your fists (and therefore the bar) away from the wall.
Remember to aim for your nose with the bar on the way down as well as on the way up. This “elbows-dragging-down-the-wall” image is a slightly exaggerated picture of what we actually want to happen (watch the included video to see this in action), but a number of our members have found this very useful.
We hope this helps you get stronger and live better!
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TWO Signs You're Accidentally KILLING Your Deadlift
/Two deadlift mistakes: one simple cue to fix them both. Phil addresses two common deadlift errors and covers how to correct them with only one cue.
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The Testify Booster - January 8, 2024
/THIS WEEK'S SUBMISSION
From our video Starting Strength Squat Looks HORRIFYING, Here's Why (click the title to watch):
Jeremy Peterson
You nailed it. People miss the progression- the grandparents didn’t start with 225 or 135-they started with an appropriate weight, an empty bar, or even body weight. Also in addition to the strength benefits you explained so well, the “leaned over” starting strength squat takes pressure off the knees and can eliminate knee pain a lot of adults experience in a more vertical squat. Love all your videos. Keep up the great work.
Phil
Yep, you are spot on, and thanks!
ARTICLES & VIDEOS
Starting Strength Squat Looks HORRIFYING, Here's Why
We posted a video a few weeks back, and some people were very concerned by one aspect of the squats they saw. What was it? Click here to watch.
STOP Making This Deadlift Mistake With Your Legs!
Are you accidentally "kicking the bar" away with your shins when deadlifting? We help you identify and fix this problem quickly. Click here to read.
Blast from the Past: You're Doing It Wrong! Cleans vs Hang Cleans vs Power Cleans!
Cleans, hang cleans, power cleans, hang power cleans . . . all in under 3 min! What are the differences between these lifts, and how can we easily remember each one? Click here to watch.
Blast from the Past: Antonio and the Deadlift
Phil covers how to correctly perform - and hold - the Valsalva maneuver when deadlifting. 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 Deadlift Session
January 13, 2024
Are you interested in getting stronger? Book your free "Intro to Deadlift" session and learn to deadlift, meet some of our coaches, and see the gym! All ages and abilities are welcome.
Click here to book your session.
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.
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
Sled
Outdoors:
10-20 x 25 yds EMOM at a weight of your choice
Every minute, push the sled 25 yards, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.
Indoors:
10-20 x 100 ft EMOM at a weight of your choice
Every minute, push the sled 100 feet, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.
Compare to 2023.11.06.
Option 2
Bike/row:
12 min TT
Score = distance
Compare to 2023.10.16.
Option 3
5-10 rounds of:
30 sec ME tire flips
30 sec rest
Compare to 2023.09.18.
Option 4
Sandbag-over-bars
Set yoke at #33 for women or #35 for men.
1. 1 minute AMRAP
2. 5 rounds of 2 reps every 2 minutes (speed!)
3. 1 minute AMRAP
Weights
Female under 40 years
140 lbs and under: 75 lbs
140.1 lbs – 185 lbs: 100 lbs
185.1 lbs and over: 150 lbs
Female 40 years and over
140 lbs and under: 50 lbs
185 lbs and under: 75 lbs
185.1 lbs and over: 100 lbs
Male under 40 years
185 lbs and under: 150 lbs
185.1 lbs – 235 lbs: 200 lbs
235.1 lbs and over: 250 lbs
Male 40 years and over
185 lbs and under: 100 lbs
185.1 lbs – 235 lbs: 150 lbs
235.1 lbs and over: 200 lbs
Compare to 2023.09.18.
STOP Making This Deadlift Mistake With Your Legs!
/Are you “kicking” the bar away from you with your shins when you deadlift? It’s killing your pulls, so knock it off. Let’s fix it real quick-like.
There are a number of reasons a deadlift can swing away from you, and we’re going to discuss one of them today: the error of accidentally pushing the bar away from you with your shins (i.e., “kicking” the bar with your shins) during the setup process. Two versions of this error are quite common, so let’s address them both, and this is explained and demonstrated in the included video as well.
Version #1: Bringing Your Shins to the Bar Too Aggressively
This error occurs during step 3 of the 5-step deadlift setup process. You can watch the included How to Start Lifting: Learn to Deadlift video for a more in-depth treatment of this setup process, but the quick version is as follows:
Step 1: Stance - narrow with shins 1” from the bar
Step 2: Bend at the hips to take your grip
Step 3: Bend your knees to touch your shins to the bar
Step 4: Squeeze your chest up to set your back
Step 5: Pull - drag the bar up your legs
If you bring your shins aggressively and quickly to the bar during step 3, you may inadvertently kick the bar away from you (i.e., it will roll forward a bit).
To solve this problem, simply use the cue “shins to the bar softly” or “shins lightly to the bar.” The idea is to bend your knees just enough to bring your shins in contact with the bar - and no more than that. Next, squeeze your chest up (step 4), and then pull (step 5).
Version #2: Dropping Your Hips When You Set Your Back
This error occurs during step 4 of the setup process - the “squeeze your chest up to set your back” step. If you set your back aggressively (and by the way, good for you if you do!), you might accidentally drop your hips, which causes your shins to move further forward, which causes the bar to get pushed forward.
It’s worth noting that this can be fixed after the fact; you simply raise your hips back up a bit and roll the bar back to its original location, but we’ve now added more variables and steps to our setup process, and it’s better not to make this mistake in the first place. What to do?
When squeezing your chest up to set your back in rigid extension, use the cue “chest up AND hips up.” Of course, you’re not actually trying to raise your hips - you’re just using the “hips up” part of the cue to make sure the hips stay in place and don’t move downward. We use this cue quite regularly, and it has worked wonders for a number of lifters.
As always, we hope this helps you get stronger and live better.
(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)