Improve Your Squat in ONE Easy Step!
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(A Blast from the Past article originally posted on 02/25/22)
Want to improve your squat in one easy step? It’s ridiculously simple.
Squat with spotters.
Seriously, that’s it. Now, of course, squatting with safeties (AKA pins, crash bars, spotter arms) is just fine, and if you train on your own, that’s the only option you have. However, if you train with some other reasonably intelligent and educated lifters, get two of them to spot you.
One person stands on either side of you (watch the included video for more on how to spot the squat . . . and how not to spot the squat). Do not have a single person spot you from behind because that’s stupid. It’s common, but it’s still stupid (the physics of this situation becomes rather obvious and untenable with heavy loads . . . try holding 300, 400, or 500+ lb out in front of you, and you’ll quickly agree).
You’ll squat better because the pressure of having two people right next to you will force you to do so. You’ll focus better and work harder because you don’t want to fail and make your spotters actually take the bar. You’re using peer pressure for good instead of evil. This is a very real effect, and we see it all the time.
If you’re not used to being spotted when you squat, you probably won’t like it at first, but you’ll get used to it, and in the long run, you’ll squat better for having done it. 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.)
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Your Shoulders are DESTROYING Your Bench Press: Stop Doing THIS...
/Using your shoulders incorrectly in the bench press? Let's fix it quickly to add pounds to your bench.
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Testify Sounder - March 18, 2024
/THIS WEEK'S SUBMISSION
From our video Simple DIY Wall Mounted Weight Plate Storage | Home Gym Storage (click the title to watch):
Nick
I just put up a DIY weight tree. I spaced the pegs equally. I was not happy with the result, because the plate diameter differences made it all look unevenly spaced if that makes sense. I like what you did here where you measured your spacing based on keeping the plates an equal distance apart. That's a much better look. I'll have to modify mine.
Phil
If we were going to do ours again, the one thing we would do different is to do all of the spacing with the board on the floor, and we would thus attach all of the flanges and pipes with the board on the floor and then attach the board to the wall. The way we did it worked just fine, but in retrospect, the order in which we did that made it more difficult to attach the flanges and the pipes since the board was already vertical.
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ARTICLES & VIDEOS
10 Signs That Your Press Is About to BLOW UP
Want to improve your press? In this short video, Phil provides 10 tips you can start implementing today. Click here to watch.
How to Press: The Setup | STOP Doing This!
Are you getting setup as well as you should be when you press? In this short article, we cover a common error that occurs during the setup process. Click here to read.
Blast from the Past: Want a Bigger Deadlift? Learn to Deficit Deadlift.
Learn to deficit deadlift as Phil and Mike explain and demonstrate how to perform the lift as well as discuss why you might want to do deficit deadlifts in your training. Click here to watch.
Blast from the Past: The LPP Rule: Fewer Barbell Loading Mistakes
Want to make fewer barbell loading mistakes when training? Use the LPP Rule. Click here to read.
NEW TESTIFY HOODIES ARE AVAILABLE!
Looking to train in style? 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
The annual Testify Leprechaun Lift-off was a great event this weekend, and we are extremely thankful to everyone involved! Loaders, referees, table officials, those who helped setup and tear down - thank you so much!
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 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.
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 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 2024.01.15.
Option 2
Bike/row:
4 x 800m
Rest 3 minutes between each round. Score = slowest time.
Compare to 2023.12.25.
Option 3
1. 5 x 50 ft seated sled pull. Add weight each round. Rest as needed.
2. 5 x 100 ft duck walk. Add weight each round. Rest as needed.
Compare to 2023.11.27.
Option 4
Outdoors
4 rounds:
50 yd farmer carry
80 m sled drag
Rest 2 min
Indoors
4 rounds:
100 ft farmer carry
100 ft sled drag
Rest 2 min
Compare to 2023.11.27.
How to Press: The Setup | STOP Doing This!
/A couple of weeks back, we discussed the bench press setup, and in the near future, we’ll cover the squat setup. Today, however, we’re talking about the press setup and a common mistake that we see.
We’ve covered the press setup before in several articles and videos (some of which you’ll see throughout this article), but the major point of emphasis in today’s article is the timing of the setup. The press setup obeys the same rule as the bench press setup:
Everything that can be set up before you unrack the bar should be set up before you unrack the bar.
In other words, we’re not talking about the how of the setup as much as we’re talking about the when of the setup. Anything that can be tight, rigid, and correctly positioned before lifting the bar off the hooks . . . should be. In short, setting up for the press is a lot like pulling up your pants - be sure to do it before you walk out the door . . . not after.
figure 1: See this hideousness? these nasty elbows and wrists should have been fixed before unracking the bar.
If you find yourself having to adjust your elbows and wrists after you’ve unracked the barbell (Figure 1), you’re doing it wrong (and inefficiently), so let’s fix this.
To correctly and efficiently set up for the press, perform the following 5 steps (and watch the included video above for a demonstration of the process)
Before You Unrack the Bar
1: Grip
Take the correct grip - narrow, slightly pronated, and with the bar supported by the base of the palms.
2: Approach
Walk up to the bar - extremely close to the bar. If your chest touches the bar, you’re doing well.
figure 2: Better - note the elbows and wrists.
3: Dip
Squat down (dip down, really) as far as needed to ensure that you can rotate your elbows into the correct position - slightly in front of the bar - while keeping your wrists relatively straight (Figure 2). If you are fixing your elbow and/or wrist position after you’ve stood the bar up off the hooks, you’re doing it wrong, and this is exactly the problem we’re trying to eliminate. Remember - pull your pants up before you walk out the door - not after.
Unracking the Bar
4: Stand Up
Stand the bar up with your legs. That’s right, you unrack the bar with your legs, not your arms. Everything from your waist upward is frozen in place - it never moves again until you start the first rep.
5: Stay Close
Take 2 small half-steps back from the rack - one with your right foot and one with your left foot. Stay relatively close to the rack.
Now you’re ready to press without needing to make any adjustments to your elbows and wrists (which, under a heavy load, is a waste of time and energy).
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.)