The Squat: You're Going to Do This Wrong

/ Testify Strength & Conditioning/

(A Blast from the Past article originally posted on 04/29/22)

You’ve read the Blue Book, you’ve watched the videos, the bar is sitting in that nice, low bar position, and you’ve correctly performed the Valsalva maneuver - you’re ready to squat.

Don’t be like this fool.

If you’re new to squatting, though, you’re about to do something wrong . . .

You’re going to try and maintain a vertical back angle as you descend - in other words, you’re going to try and keep your torso as upright as possible.

Everyone does this at first, so don’t worry, you’re not a mutant, but we need to correct it, and we want to correct it right away. Simply tell yourself, “Point my chest at the floor” as you start your descent. In other words, reach back with your butt and lean over as you squat (check out the video below for a demonstration).

It’s easy to accidentally confuse “vertical back” with “straight back.” We want a straight, rigid back, but we don’t want a vertical back while squatting.

This . . . is much better.

Of course, it will be vertical at the beginning and the end of the movement (when we’re standing up), but your squat will be stronger and more efficient if your point your chest at the floor as you start your descent and then keep it pointed at the floor as you drive back up out of the bottom as well.

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.)

This . . . is also much better.

If you found this helpful, you’ll love our weekly email. It’s got useful videos, articles, and training tips just like the one in this article. Sign up below, and of course, if you don’t love it, you can unsubscribe at any time.

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?

6 Things Successful Lifters Do Before Deadlifting HEAVY

/ Testify Strength & Conditioning/

What should you take care of before a heavy deadlift? Phil covers 6 simple and effective tips when preparing to pull heavy.

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.

The Testify News - May 20, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video 8 Tips to Breathe & Brace CORRECTLY When Lifting Heavy (Also: #1 Mistake!) (click the title to watch):

Julie Kelly
One of the best videos on bracing! Bear up not down. Great advice for women who've had babies!

Phil
Thank you very much!

TESTIFY ONLINE COACHING

Stop spinning your wheels and start getting stronger working remotely with one of our Starting Strength Coaches. Click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

8 Tips to Breathe & Brace CORRECTLY When Lifting Heavy (Also: #1 Mistake!)
How and when should you breathe and brace when lifting weights? The process is not complicated, but there's a lot of poor information out there to sift through, so Phil explains it all in this short video. Click here to watch.

 

What is a Clean (AKA Squat Clean or Full Clean)? | Olympic Weightlifting Technique
What is a clean? How is it different from a power clean or hang clean? What is a squat clean? What is a full clean? We cover it all here in this brief article. Click here to read.

 

Blast from the Past: Spotting the Bench Press | You're Doing It WRONG!
Spotting the bench press isn't complicated, but people do it wrong all the time. In under 2 minutes, we cover some basic mistakes as well as how to spot the bench correctly. Click here to watch.

 

Blast from the Past: The Bench Press: You're Forgetting to Do This - Part 1
Forgetting to use your legs when you bench or just not sure how? Phil covers why and how to drive with your legs when benching. Click here to read.

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: In observance of Memorial Day (Monday, 05/27/24), we will be open for training from 7:00 a.m. - 10:00 a.m. that day, but we will be closed that afternoon and evening.

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 Strongman Summer Showdown

  • June 22, 2024

  • Show up to lift, throw, carry, push, and pull big things, but most importantly, show up to have a great time with your fellow competitors and perhaps try something new!

  • 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.

Testify Fall Classic

  • October 26, 2024

  • The annual Testify Fall Classic 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.

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 2024.03.18.

Option 2
Bike/row:
4 x 3 minutes

Rest 3 minutes between each round. Score = lowest distance.

Compare to 2024.02.26.

Option 3
8 rounds:
Outdoors:
4 tire flips
50 yd sled push (25 yd down-back)
Rest 1 minute

Indoors:
4 tire flips
100 ft sled push (50 ft down-back)
Rest 1 minute

Compare to 2024.01.29.

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 2024.01.29.

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

What is a Clean (AKA Squat Clean or Full Clean)? | Olympic Weightlifting Technique

/ Testify Strength & Conditioning/

What is a clean? How is it different from a power clean or hang clean? What is a squat clean? What is a full clean? Let’s dive in, and for a demonstration with explanation, watch the included (and short) video near the end of this article.

the lift starts with the bar on the floor (since “hang” is not present).

No “Hang”
We begin by looking at the words present or - in this case - not present in the name of the lift.

The word “hang” is not present, so the clean doesn’t start with the barbell hanging in the hands. Instead - by default - the lift starts with the bar sitting on the floor.

the lift is received in a full depth front squat (since “power” and “split” are not present).

No “Power” or “Split”
The words “power” and “split” are also absent, so the lift will not be received in the power position (i.e., a partial depth front squat), nor will it be received in the split position (i.e., with one foot in front of the torso and one foot behind the torso). As a result, and again by default, this means the lift will be received in a full depth front squat.

The fact that the clean is received in a full depth front squat is why the lift is also sometimes referred to as a full clean or a squat clean.

So . . . What IS a Clean?
Thus, a clean is a lift wherein the bar starts on the floor and is then accelerated upward, imparting enough momentum to the bar that the bar continues upward, whereupon it is then racked (AKA “caught” or “received”) in a full depth front squat position before it is then stood up.

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.)

If you found this helpful, you’ll love our weekly email. It’s got useful videos, articles, and training tips just like the one in this article. Sign up below, and of course, if you don’t love it, you can unsubscribe at any time.

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?

Spotting the Bench Press | You're Doing It WRONG!

/ Testify Strength & Conditioning/

Spotting the bench press isn't complicated, but people do it wrong all the time. In under 2 minutes, we cover some basic mistakes as well as how to spot the bench correctly.

(A Blast from the Past video originally published on 05/28/22)

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.

The Bench Press: You're Forgetting to Do This - Part 1

/ Testify Strength & Conditioning/

(A Blast from the Past article originally posted on 04/22/22)

You’re all set to bench - your grip is pronated, your shoulder blades are pinched back, and you’ve got your focal point nailed down, but you’re forgetting one thing . . .

Use. Your. Legs.

Don’t worry - Dave is NOT forgetting to do this.

When benching, drive up the bench with your legs. In other words, use your legs to drive your body in the direction of your head (i.e., “up the bench”). You should be driving in such a manner that - if the barbell wasn’t pinning your shoulders to the bench - you might actually start sliding up the bench.

Make sure you’re driving horizontally and not vertically - remember that the rep doesn’t count if your butt comes up off the bench. Drive with your legs throughout the entire rep - drive hard on the descent and drive even harder on the ascent.

Leg drive is easy to forget about - especially if you’re new to the bench press - but it’s important. Your legs give you lateral stability (the bench doesn’t help much here as it’s not very wide), they support your arch, and they help make everything between your feet and your shoulders that much more rigid, which makes for a more stable platform from which to bench.

So use your legs next time, and if you find that you keep forgetting, write “leg drive” down in your training log as a cue for yourself next time.

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.)

If you found this helpful, you’ll love our weekly email. It’s got useful videos, articles, and training tips just like the one in this article. Sign up below, and of course, if you don’t love it, you can unsubscribe at any time.

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?