Testify Register - July 15, 2024
/THIS WEEK'S SUBMISSION
From our video Barbell Basics | Anatomy of a Barbell | Barbell Buyer's Guide (click the title to watch):
Inner Life Photography
tell me one thing; is this written in any holy scripture that men cannot use 15 kg barbell or women’s bar.? i mean here in my country there is a huge price difference between women’s and men’s 20 kg bar.!! what’s your opinion?
Phil
Solid question, and the issue is the durability of the bar. A 15 kg bar has significantly more flex than a 20 kg bar due to the difference in diameter (25 mm vs 28-29 mm). As result, a 15 kg bar doesn't hold up well long term to heavier loads on lifts such as the squat, deadlift, bench, and press. This is exacerbated by the fact that, on a lift such as a squat, the plates rest on the bar even between sets when the bar rests on the hooks of the rack. Load a convenient weight such as 100 kg or 225 lb on a 15 kg bar as it sits on the hooks, and you'll already notice more flex in the 15 kg bar, and this gets more significant as the weight increases.
As a result of all of this, a 15 kg bar used in regular strength training will bend over time unless only lighter weights are used.
Inner Life Photography
@TestifySC okay and one more question; i am watching that you are using mostly bumper plates instead of olympic plates. does they make any difference because bumper plates are mostly used in weightlifting competitions internationally where they clean and jerk and throw it on the ground. what’s your advice to use which plates ( for bodybuilders ).??
Phil
Our plates at home (in our garage gym) are kilogram plates, so I mostly train in kilos at the gym so I don't need to go back and forth between different units. Our kilo plates at Testify are all bumpers since these are the plates we use during the snatch and clean-and-jerk (both in training and competition), so this is why you usually see me using kilo plates.
Beyond that, if you're not performing the olympic lifts, you don't need bumper plates (although you certainly can use them), and metal plates are cheaper.
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ARTICLES & VIDEOS
3 Tactics to Triage Your Deadlift FAST (plus a bonus tactic)
We cover three major technical aspects (plus a bonus) of your deadlift to focus on and evaluate when trying to improve your deadlift. Click here to watch.
What is a Snatch (AKA Squat Snatch or Full Snatch)? | Olympic Weightlifting Technique
What is a snatch? How is it different from a power snatch or hang snatch? What is a squat snatch? What is a full snatch? We explain it all here in this brief article. Click here to read.
Blast from the Past: FIX Your Press | Correct Your STANCE to Press More!
Is your stance ruining your press? In this video - our third in the series of Saturday Shorts on fixing the press - Phil quickly discusses and demonstrates how to solve this problem. Click here to watch.
Blast from the Past: I Forgot My Belt! (Simple Lifting Trick)
If you use a belt when lifting - and you should - you're going to make this mistake eventually. We help you simply and quickly prevent it. 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
Thanks to everyone who came out and competed at this past weekend’s IronFest VI! Also, a big thank you goes to those who helped out!
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.
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.
Minneapolis, MN: Starting Strength Squat & Deadlift Camp
August 31, 2024
Spend the day learning the theory and practice of the low bar back squat and the deadlift.
Participants will spend lots of time on the platform receiving coaching and instruction on the squat and deadlift in a small group setting. We will also have a lecture and discussion on programming and cover how to identify and correct common technical problems.
Click here to register or for more information.
Starting Strength Self-Sufficient Lifter Camp
September 28, 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:
10-20 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 2024.05.13.
Option 2
5 rounds:
10 cal bike
1 min rest
4 sandbag-over-bars
1 min rest
Set the yoke crossmember at 35/33, and the weight is 150#/75#.
Compare to 2024.04.22.
Option 3
Outdoors:
5-10 rounds:
50 yd sled push (25 yd down-back)
50 yd farmer carry (25 yd down-back)
Rest 1 min
Indoors:
5-10 rounds:
100 yd sled push (50 ft down-back)
100 yd farmer carry (50 ft down-back)
Rest 1 min
Compare to 2024.03.25.
Option 4
Row 10 x 100m
Rest 1 min between sprints. Your score is your slowest time.
Compare to 2024.03.25.
As always, we hope this helps you get stronger and live better!
What is a Snatch (AKA Squat Snatch or Full Snatch)? | Olympic Weightlifting Technique
/What is a snatch? How is it different from a power snatch or hang snatch? What is a squat snatch? What is a full snatch? Let’s dive in, and for a demonstration with explanation, watch the short video at the end of this article.
FIGURE 1: 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 snatch doesn’t start with the barbell hanging in the hands and instead - by default - starts with the bar sitting on the floor.
No “Power” or “Split”
The words “power” and “split” are also absent, so the lift will not be received overhead in the power position (i.e., a partial depth overhead 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 overhead squat.
figure 2: THE LIFT IS RECEIVED IN A FULL DEPTH overhead SQUAT (SINCE “POWER” AND “SPLIT” ARE NOT PRESENT).
The fact that the snatch is received in a full depth overhead squat is why the lift is also sometimes referred to as a full snatch or a squat snatch.
So . . . What IS a Snatch?
Thus, a snatch 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 locked out overhead (AKA “received,” “racked,” or “caught”) in a full depth overhead squat position before it is then stood up.
As always, we hope this helps you get stronger and live better.
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FIX Your Press | Correct Your STANCE to Press More!
/Is your stance ruining your press? In this video - our third in the series of Saturday Shorts on fixing the press - Phil quickly discusses and demonstrates how to solve this problem.
(A Blast from the Past video originally published on 06/25/22)
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.
I Forgot My Belt! (Simple Lifting Trick)
/(A Blast from the Past article originally posted on 01/08/20)
Do you ever forget to put your belt on for your heavier sets? Perhaps you forget to wear your wrist wraps every once in a while?
Problem solved
These types of situations tend to occur more often when you’re a newer lifter, but even an experienced lifter can forget a belt or wrist wraps every now and then.
If you find yourself in one of the above situations from time to time, try this: hang your belt and wrist wraps on your barbell between sets.
By doing so, you’ll be forced to grab them before starting your next set, and the problem is solved. The next time you lift, give it a try. Hope this helps!
(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)