Testify Tribune - June 17, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video What is a Hang Power Clean? | Olympic Weightlifting Technique (click the title to watch):

adncorotube
Do we hit the bar with the hip on this lift?

Phil
No, in a clean, the bar will brush/contact the thighs. The touch point is roughly the middle of the thigh, but this will vary a little bit based on anthropometry. The snatch is the lift wherein the bar will contact the hips.

adncorotube
Thanks a lot for the explanation.

Phil
You're very welcome.

TESTIFY ONLINE COACHING

Want to get 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 Things Successful Lifters Do Before Benching HEAVY (plus BONUS tip)
What should you take care of before a heavy bench press? We cover 8 simple and effective tips - plus 1 bonus tip - when preparing to bench press heavy. Click here to watch.

 

What is a Hang Clean? | Olympic Weightlifting Technique
What is a hang clean? How is it different from a power clean, hang power clean, or clean? We cover it all here in this brief article. Click here to read.

 

Blast from the Past: FIX Your Press | How to Correctly Use the Hips to Press More!
Are you using your hips incorrectly in the press? Is the timing of your throw off? Let's fix it. Click here to watch.

 

Blast from the Past: The Squat: Are You Making This Mistake?
Is your overextended back ruining your squat? In this article, Phil quickly discusses and demonstrates how to solve this problem. Click here to read.

“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.

Click here to head to the Testify Store.

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 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.

Deadapalooza! The Annual Testify Deadlift Festival

  • August 23, 2024

  • Deadapalooza is a strength meet wherein the only contested lift is - you guessed it - the deadlift. There will be one bar (possibly multiple bars if numbers dictate), and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It's a ton of fun, so come on out!

  • 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
“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 2024.04.15.

Option 2
Bike/row:
8 x 30 sec on/2:00 off

Score = least distance covered in any 30 second interval

Compare to 2024.03.25.

Option 3
5-10 rounds:
50 ft yoke carry
50 ft yoke push
100 ft sandbag carry and S.O.B. (sandbag-over-bar)

Perform 1 round every 2-3 minutes.

Compare to 2024.02.26.

Option 4
Row/Tire 10 min ladder:
2 cal row
2 tire flips
4 cal row
4 tire flips
6 cal row
6 tire flips
…
Climb the ladder as high as possible in 10 minutes.

Compare to 2024.02.26.

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

What is a Hang Clean? | Olympic Weightlifting Technique

/ Testify Strength & Conditioning/

What is a hang clean? How is it different from a power clean, hang power clean, or clean? As in our clean and power clean articles, let’s break this down simply and quickly, and for a demonstration with explanation, watch the included (and short) video.

Figure 1: the lift starts with the bar hanging in the hands (since “hang” is present).

“Hang” is Present
We begin by examining the words present or not present in the name of the lift.

The word “hang” is present, so the hang clean starts with the barbell hanging in the hands (Figure 1). Usually, the lift will start somewhere around the middle or lower part of the thigh, but you can also start a hang clean from a lower or higher position.

Again - and this is the important part - a hang clean simply starts with the bar hanging in the hands, and thus the lift does not start with the bar resting on the floor.

figure 2: 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 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). By default, this means the lift will be received in a full depth front squat (Figure 2).

So . . . What IS a Hang Clean?
Thus, a hang clean is a lift wherein the bar starts hanging in the hands 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.

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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?

FIX Your Press | How to Correctly Use the Hips to Press More!

/ Testify Strength & Conditioning/

Are you using your hips incorrectly in the press? Is the timing of your throw off? Let's fix it.

(A Blast from the Past video originally published on 06/11/22)

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 Squat: Are You Making This Mistake?

/ Testify Strength & Conditioning/

(A Blast from the Past article originally posted on 05/20/22)

Are you trying to arch your back when you squat? Knock that off. We don’t want a soft, rounded back when squatting, of course, but we also don’t want the opposite of that - an arched back, i.e., an overextended back.

Figure 1: What a fool . . . even Parker can see that, and Milo can’t bear to watch.

If a lifter has this problem, it often shows up right at the beginning of the descent. So, if you look like you’re about to twerk when you initiate your squat, pay attention.

We want a straight, rigid back when we squat; again, rounded is no good, but neither is overextended, and that’s the problem we’re addressing here (see Figure 1).

Overextension of the back is neither a comfortable nor a strong position in which to support a heavy barbell on your back. If you’re overextending your back when squatting (watch one of the included videos for a demonstration), remind yourself to clamp down on your abs extremely hard (i.e., contract your abs as hard as you can) before you start the rep and then keep them tightly contracted throughout the entire rep.

If that reminder doesn’t work, you can try overcueing yourself by telling yourself to “round your back” slightly while squatting. Be careful with this cue - we DO NOT actually want a rounded back, but if you are overextending your back, then overcueing with this exaggerated mental picture may be just what you need to achieve the straight back that we actually do want.

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?

8 Things Successful Lifters Do Before Benching HEAVY (plus BONUS tip)

/ Testify Strength & Conditioning/

What should you take care of before a heavy bench press? We cover 8 simple and effective tips - plus 1 bonus tip - when preparing to bench press 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 Sun - June 10, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Barbell Basics | Anatomy of a Barbell | Barbell Buyer's Guide (click the title to watch):

Patrick Hutton
That's a great introduction to barbells. However you don't quite reach Mark Rippetoe's level. There are three things you need to do to reach his level.
1) Get his accent, as a Brit I can barely understand what he's saying, but it's great to listen to.
2) Somehow I think he could make a 24 minute talk on brown paper bags sound interesting.
3) At some point in the talk as a stern aside you need to advise against doing curls.

Phil
Thanks for the comment, and it's true - I can't hold a candle to Rip's presentation :-)

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

Power Clean vs Squat Clean vs Split Clean: Which Should YOU Do?
In weightlifting (AKA Olympic weightlifting), there are 3 different landing positions, and each has its unique advantages. We cover each version as well as why you might want to perform it. Click here to watch.

 

LIFTING BELTS: The Complete Guide and What NOT to Get! (Lifting Gear Series)
We address everything related to lifting belts - why, how, what, where, when, and what NOT to buy as well. This is the second article in the "Lifting Gear" series. Click here to read.

 

Blast from the Past: 3 Reasons to STOP Using Percentages (or apps) for Your Warm-ups!
Warm-up percentage charts and warm-up apps are the diapers of the lifting world. You're better than that. You're a big kid now - it's time to move on to pull-ups. Phil explains why life is better without percentages and apps and shows you how to construct your own warm-ups quickly and easily. Click here to watch.

 

Blast from the Past: The Hook Grip - Some Clarifications
When should I use a hook grip, why does it work so well, and how can I stop being a wimp about the discomfort? Click here to read.

“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.

Click here to head to the Testify Store.

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:
10-20 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 2024.04.08.

Option 2
Bike/row:
4 x 800m

Rest 3 minutes between each round. Score = slowest time.

Compare to 2024.03.18.

Option 3
Outdoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Indoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
100 ft farmer carry (50 ft down-back)
Rest 1 minute

Compare to 2024.02.19.

Option 4
5-8 rounds:
50 ft sled push
50 ft sled pull (hand over hand)
Row 1 minute
Rest 1 minute

This can also be done in a group of three where the sledder determines how long the other two people row and rest.

Compare to 2024.02.19.

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