Testify Post - June 3, 2024
/THIS WEEK'S SUBMISSION
From our video How to Install a Barbell Gun Rack on a Concrete Block Wall (click the title to watch):
JackM
Why do you have to hang the bar on the outside rotation part instead of the central bar where our hands grapple?
Phil
If you go back near the beginning of this video (roughly 0:18 - 0:33), I explain that since this gunrack doesn't have plastic protection over the "hooks," you want the hooks in contact with the sleeves of the bar and not the shaft of the bar so you don't mar and dull the knurling over time. Metal-on-metal contact over time will damage the knurling of your bar. I'd recommend watching our other gunrack installation video where we installed one that does have plastic protection: How to Install a Barbell Gun Rack
https://youtu.be/SJ1ZM-fq4W0
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ARTICLES & VIDEOS
3 Tactics to Triage Your Squat FAST | Get a Bigger and Better Squat TODAY
In this 2-Minute Tactic video, we quickly cover 3 major technical aspects of your squat to focus on and evaluate when trying to improve your squat. Click here to watch.
What is a Power Clean? | Olympic Weightlifting Technique
What is a power clean? How is it different from a hang clean, hang power clean, or clean? We cover it all here in this brief article. Click here to read.
Blast from the Past: Conditioning Options: Rucking and Hiking vs Sled and Prowler Workouts
It's easy to get bogged down by all the conditioning options out there. Should I push the sled/prowler? Should I ruck? Should I hike? Let's keep it simple. Click here to watch.
Blast from the Past: The Bench Press: You're Forgetting to Do This - Part 2
Forgetting to set your grip correctly when you bench or just not sure how? Phil explains. Click here to read.
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WHAT'S COMING UP
Reminder: We will be closed for training on Saturday, June 22, as we are hosting the annual Testify Strongman Summer Showdown that day.
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 2024.04.01.
Option 2
Bike/row:
4 x 3 minutes
Rest 3 minutes between each round. Score = lowest distance.
Compare to 2024.03.11.
Option 3
5-10 rounds of:
30 sec ME tire flips
30 sec rest
Compare to 2024.02.12.
Option 4
1. 5 yoke carries @ 30 yd (15 yd downback) – work up to heaviest carry
2. 5 rounds of 5 reps on the axle “clean and press away” – work up to heavy set of 5
Compare to 2024.02.12.
As always, we hope this helps you get stronger and live better!
What is a Power Clean? | Olympic Weightlifting Technique
/What is a power clean? How is it different from a hang clean, hang power clean, or clean?
Figure 1: the lift starts with the bar on the floor (since “hang” is not present).
Let’s break this down simply and quickly, and for a demonstration with explanation, watch the included (and short) video.
No “Hang”
We begin by looking at the words present or not present in the name of the lift.
The word “hang” is not present, so the power clean doesn’t start with the the barbell hanging in the hands and instead - by default - starts with the bar sitting on the floor (Figure 1).
figure 2: the lift is received in a partial depth front squat (since “power” is present).
“Power” is Present
The word “power” is present, and “power” refers to a landing position (AKA receiving position) - specifically, a partial squat landing position.
As a result, this means that the lift will be caught or received in a partial depth front squat position (Figure 2).
So . . . What IS a Power Clean?
Thus, a power 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 partial depth front squat position before it is then stood up.
As always, we hope this helps you get stronger and live better.
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Conditioning Options: Rucking and Hiking vs Sled and Prowler Workouts
/It's easy to get bogged down by all the conditioning options out there. Should I push the sled/prowler? Should I ruck? Should I hike? Let's keep it simple. Phil Meggers explains.
(A Blast from the Past video originally published on 06/06/22)
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 2
/(A Blast from the Past article originally posted on 05/06/22)
When benching, you know you’re supposed to retract your shoulder blades, push with your legs, and drive that bar up and back to its original starting position, but you’re still forgetting one thing . . .
Get your grip right.
When taking your grip for the bench, you want the barbell to rest on the base or heel of the palm, i.e., directly over the bones of your forearm. This ensures that you have efficient force transfer between you and the bar, which is rather important when trying to move heavy weights. On the other hand, having the bar back toward your fingers causes your wrists to be in full extension (i.e., bent backwards), which is a flimsy and weak position for them to be in when trying to support a heavy load.
To achieve the correct grip, pronate your hands slightly by internally rotating your arms a bit and then squeezing the bar tightly with your fingers (scroll through the photos below for a demonstration).
If this doesn’t quite make sense, you can use the “diamond grip” approach described in this short article.
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.)