The Testify Tribune - April 15, 2024
/THIS WEEK'S SUBMISSION
From our video The Deadlift - How to Use Your Lats (click the title to watch):
G Doggy
I like the pool noodle cue. I’m gonna try it. Great tip!
Phil
Thanks, and I’m glad you liked it!
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ARTICLES & VIDEOS
This Mistake is DESTROYING Your Press | 5 Simple Tips to Fix It FAST
Are you making this mistake when you press? Let’s fix it quickly with these 5 simple tips. Click here to watch.
Wrist Wraps: THREE Mistakes Every Lifter Should STOP Making
Are you making these 3 common errors with your wrist wraps? Phil helps you fix them quickly. Click here to read.
Blast from the Past: The WORST Lifting Shoe? Why You Should NEVER Lift in Chuck Taylors!
Your lifting shoes should support your training, not hinder it. With this in mind, we take a look at the classic Converse Chuck Taylor and see how it holds up as a lifting shoe candidate. Click here to watch.
Blast from the Past: Don't be a Noob: Loading the Bar
Don't be a noob, and don't break your foot! Phil covers why we load plates on the bar the way we do. 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
Reminder: The gym will have modified training hours on Friday, 04/26/24, and Saturday, 04/27/24, as we are hosting the Starting Strength Coaches Conference that weekend.
Friday hours: 5:00 a.m. - 12:00 p.m. (no afternoon hours)
Saturday hours: 7:00 a.m. - 9:00 a.m.
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 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.
Testify IronFest VI
July 12, 2024
IronFest is a team-based strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2 lifters/team and perform all 4 lifts; each lifter will perform one upper body lift and one lower body lift, and each lifter will receive 3 attempts for each lift.
Click here to register or 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 2024.02.12.
Option 2
Bike/Row for 9 rounds:
1 min on
1 min off
Record distance for each round.
Compare to 2024.01.22.
Option 3
Outdoors:
10 rounds:
25 yd yoke carry
Rest 1 minute
Indoors:
10 rounds:
30 yd yoke carry (15 yd down-back)
Rest 1 minute
Compare to 2023.12.25.
Option 4
10 x 50 ft farmer carry
Each carry is 25 ft down and 25 ft back and is for time. Rest 1 minute between carries.
Women: 97# per handle (80# of plates)
Men: 137# per handle (120# of plates)
(Note: Each handle weighs 17#.)
Compare to 2023.12.25.
Wrist Wraps: THREE Mistakes Every Lifter Should STOP Making
/Wearing your wrap here? don’t do that.
Let’s briefly cover a few mistakes lifters commonly make when using wrist wraps as well as how to easily fix these errors. I’d recommend watching some of the included videos to see these mistakes (and others) in action as well as how to correct them.
Mistake #1: Wearing the Wrap Only on the Arm
Wrist wraps are designed to be worn - not surprisingly - on the wrist. However, lifters often wear the wrap in such a way that it’s wrapped only around the arm (see the photo below this article’s title). In this case, the wrap doesn’t provide any support for the wrist itself and is now just functioning as an arm warmer.
Stylish, yes, but not very useful.
Since the wrist wrap should act somewhat as a belt for the wrist, make sure that it covers both the arm and the hand. As you put it on, start by wrapping it around the lower part of your hand and then wrap it further down as you go so that it crosses the wrist and ends up wrapping around the arm as well. You’ll know that you’re doing it correctly if the wrap makes it difficult to bend your wrist backward into extension.
Mistake #2: Wearing the Wrap Too Loosely
Wrist wraps should be worn tightly. If you are able to wear a wrap comfortably for five minutes, it’s too loose. Apply some serious tension to the wrap when putting it on and make sure that it’s very snug. Now, it shouldn’t be so tight that it immediately starts cutting off circulation to your hand, but it needs to be tight enough that - again - it should help prevent wrist extension. If it’s too loose, it won’t provide sufficient support.
Mistake #3: Taking the Wrap Off Between Sets
To be fair, this is more of an option than a mistake, but since lifters are often unaware of this option, we’ll call it a mistake of ignorance. You can take the wrap off between sets, and that’s perfectly acceptable as you certainly don’t want the wrap bound tightly around your wrist when resting. However, you can also choose to simply loosen the wrap instead.
To do this, simply undo the velcro and let the wrap slacken a bit. At this point, it’ll be comfortable enough that you can just leave it on until your next set, at which point you need to tighten it up again. To do this, tuck the thumb loop between your thumb and forefinger (i.e., you just need to pinch it, you don’t need to actually put the loop back over your thumb), and then you can once again apply the appropriate amount of tension to the wrap and secure it correctly.
This tactic is useful for all lifters, and it’s especially useful for competitors in weightlifting, powerlifting, or strengthlifting who may be on a clock and need to get their wraps on in a hurry.
You now have three ways to use your wrist wraps more efficiently, and as always, we hope this helps you get stronger and live better
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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?
The WORST Lifting Shoe? Why You Should NEVER Lift in Chuck Taylors!
/Your lifting shoes should support your training, not hinder it. With this in mind, we take a look at the classic Converse Chuck Taylor and see how it holds up as a lifting shoe candidate.
(A Blast from the Past video originally published on 05/09/22)
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.
Don't be a Noob: Loading the Bar
/(A Blast from the Past article originally posted on 01/06/19)
You have probably noticed (hopefully!) that whenever we load metal plates on a barbell, we always load them so that the numbers printed on the plates face inward (Figure 1), i.e., the numbers of the plates on one end of the bar can “see” the numbers of the plates on the other end of the bar.
figure 1: ted demonstrates the proper method of plate loading on his 405 lb squat.
You may also have wondered to yourself, “Self, why do we always load the plates this way?”
We briefly allude to the primary rationale for this method of loading on everyone’s first day at Testify, but in case you’ve forgotten, let’s chat.
Each metal plate has a lip - a ledge - that makes grasping the plate easier. Loading a plate with the lip facing inward (i.e., away from you) allows your fingers to grasp the plate in a very secure manner. This secure grip is important since the most common injury in a weight room is not a back injury, it’s not a knee injury, and it’s not a wrist injury - it’s a broken toe (or other bone in the foot) caused by dropping a plate on one’s foot.
Every plate is easier to grasp with the numbers facing inward rather than outward, and this is especially true for the 25 lb and 45 lb plates, which - dropped from even a few inches up in the air - are superbly unforgiving to one’s tarsals, metatarsals, and phalanges (mind you, dropping the smaller plates can have some nasty effects as well). With this in mind, we always load the plates with the numbers facing inward.
What about the bumper plates, you say? Bumper plates have a lip on both sides (albeit a rather small one), so load them as you please. There’s no rules!
(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)