Testify Star-Advertiser - August 12, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Get a Better Clean Rack Position | Olympic Weightlifting (click the title to watch):

A A
I was holding the bar with my wrists and now, they hurt really bad when bent, even during push ups. I whish i knew this 1 month early.

Phil
Sorry to hear about the wrist pain - I hope this proves very useful to you going forward!

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

STOP Making These MISTAKES With Your Lifting Gear | Part 1: Errors #1-7
You're making some mistakes with your lifting gear, and you don't even know it. In Part 1 of this series, we cover 7 errors (and how to fix them) that lifters make with their equipment. Click here to watch.

 

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

 

Blast from the Past: FIX Your Press | Correct Your AWFUL Grip to Press More!
Is your awful grip ruining your press? In this video - our 5th 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: The Deadlift: You're Doing This Wrong - Part 4
Lack of knee extension and raising your chest too soon on the deadlift are related errors, and in the 4th article in our series on fixing the deadlift, we cover how to correct these issues and add pounds to your pull. 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

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 2024.06.10.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2024.05.20.

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 2024.04.22.

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 2024.04.22.

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

Testify Post - June 3, 2024

/ Testify Strength & Conditioning/

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

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

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.

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: 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!

The Testify Herald - May 6, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video 12 Pieces of Lifting Gear to THROW AWAY (and What to Replace Them With) (click the title to watch):

Jonathan Martin
Interesting. I had never thought about the moisture wicking shirt being slick but it makes sense.

Phil
Yep, they're terrible. That said, I think the A7 "bench shirts" and other shirts like that are moisture wicking, but they have a special grip section on the upper back for squat and bench purposes, and that section has a lot of grip, so if you're willing to shell out the cash, there are exceptions to the "cotton only" principle.

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

12 Pieces of Lifting Gear to THROW AWAY (and What to Replace Them With)
What pieces of weight lifting equipment would Phil throw away and what would he replace them with? Click here to watch.

 

WORST Deadlift Ever?! How to Set Your Back: Part 5
In part 5 of the "How to Set Your Back for the Deadlift" series, we cover a useful drill to fix a rounded back. Click here to read.

 

Blast from the Past: Correct Setup for Squat & Press: STOP Making This Mistake!
You don't need to walk a mile back from the rack to squat or press. Keep your setup simple and concise. Click here to watch.

 

Blast from the Past: Get Thee to a . . . Gym?!
To get stronger, what is the most important thing? Hint - it's not your technique, programming, nutrition, or equipment. 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: We will be closed for training on Saturday, 05/11/24, as we are hosting the annual Testify Barbell MAYhem meet.

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.

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 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.

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 2024.03.04.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2024.02.12.

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 2024.01.15.

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 2024.01.15.

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

The Testify Chronicle - April 22, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video The Hook Grip: HOW to Use It and WHY it Works (click the title to watch):

Buono Legnani's Palette
What is stronger? The hook grip of the switch grip? Which grip have been used to set world records in the deadlift?

Phil
They are both very strong, but you will typically see more switch grip than hook grip. Switch grip is more comfortable, and if you have smaller hands or chubbier hands, then hook grip might not be possible.

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

This Bench Press Fix is a Game-Changer
Are you making this mistake on your bench press? Let’s fix it simply and quickly. Click here to watch.

 

The Mistake That is KILLING Your Deadlift! | How to Set Your Back: Part 4
Is your hideously rounded back wreaking havoc on your deadlift? Let’s fix it fast in Part 4 of this series. Click here to read.

 

Blast from the Past: Motivation is for Suckers. Punch the Clock.
Relying on motivation to keep your training on track? Don't. Motivation is a fickle thing. Habit is where it's at. Click here to watch.

 

Blast from the Past: You WILL Get Weaker . . . So Why Bother?
If you're going to just get weaker eventually, anyway, does training even matter? It does indeed - even more so because of that fact. Phil explains. 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.

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 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.

THIS WEEK’S CONDITIONING

Option 1
“Prowler Base+1”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest 30 sec.
4. Repeat 5-15 times.

Courtesy of “Death by Prowler” (on Starting Strength).

Compare to 2024.02.19.

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 2024.01.29.

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 2024.01.01.

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 2024.01.01.

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

Testify Source - February 12, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video How to Start Lifting: Learn to Squat (click the title to watch):

PrideNeverDies
Should you use your quads on the way up? It's normal to feel the quads working right?

Phil
You should indeed use your quads, but if you cue yourself to drive your hips up, then your quads will get used as they are responsible for straightening the knees, and the only way for the hips to go up is for the knees to straighten.

In general, think (and cue) movements - not muscle groups. The exception is when you're trying to prevent movement. For example, we cue "tight abs" to help cue the Valsalva maneuver (bracing) before descending into the squat. This helps turn the trunk into a rigid, non-deformable column.

You might feel your quads the next day after squatting, but it's completely normal (and usual) to not feel them when you're actually squatting (unless you're doing something like a set of 20 - which I don't recommend - in which case you'll start to feel a bunch of things get fatigued toward the end).

Think of it like throwing a baseball or shooting a basketball - focus on the movement, not any one muscle group.

PrideNeverDies
wow what a great response I get exactly what you mean, thank you!!! @TestifySC 

Phil
I'm glad it was helpful, and you're welcome!

ARTICLES & VIDEOS

STOP Bench Pressing VERTICALLY! How to Bench Press Correctly
Are you bench pressing in a nice, straight, vertical line? Well . . . don't do that. We cover how and why to bench correctly. Click here to watch.

 

Slippery Lifting Platform?! Use THIS.
A slick lifting platform can cause a lot of problems, so we help you solve this problem simply, quickly, and cheaply. Click here to read.

 

Blast from the Past: Get Stronger . . . Faster! Save Time at the Gym!
You want to get stronger, but you don't have all day to spend at the gym. In just over two minutes, Phil covers how to productively train while saving time at the gym. Click here to watch.

 

Blast from the Past: Looking Down in the Squat
Where should you look when you squat? We address where to look and why we do so. Click here to read.

NEW TESTIFY HOODIES ARE AVAILABLE!

Looking to train in style and comfort this winter? 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

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.

Free Intro to Squat Session

  • February 17, 2024

  • Are you interested in getting stronger? Book your free "Intro to Squat" session and learn to squat, meet some of our coaches, and see the gym! All ages and abilities are welcome.

  • Click here to book your session.

Bring Your Grandparent to Squat Saturday!

  • February 24, 2024

  • Is your grandma or grandpa interested in getting stronger? Bring your grandparent (or parent!) to the gym on February 24!

  • They'll learn how to squat, meet some of our coaches, and it's FREE!

  • If they join Testify, you and they EACH get a $75 discount for 1 month of membership.

  • Click here to register or 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.

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 2023.12.11.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2023.11.20.

Option 3
5-10 rounds of:
30 sec ME tire flips
30 sec rest

Compare to 2023.10.23.

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 2023.10.23.

The Testify Anchor - January 15, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Starting Strength Squat Looks HORRIFYING, Here's Why (click the title to watch):

oooBoEoNooo
These "old" people in the video - who supposedly lean their upper body too far forward - have something over many younger people: they take training seriously and they don't use their cell phones while training :-)

I would love to train with these people and in this studio.

Phil
It would be great to have you!

ARTICLES & VIDEOS

TWO Signs You're Accidentally KILLING Your Deadlift
Two deadlift mistakes: one simple cue to fix them both. Phil addresses two common deadlift errors and covers how to correct them with only one cue. Click here to watch.

 

How to Squat Heavy ALONE! | How to Fail a Squat Safely
Everybody needs to squat, but if you train alone, you need to be able to fail a squat safely. What to do? It's simple - we cover how to handle it. Click here to read.

 

Blast from the Past: Loading Plates: Numbers In or Numbers Out?
When we load plates on the bar or on the weight tree, which way should the numbers face (and why)? Hint: It's different for each one. Click here to watch.

 

Blast from the Past: The FWYS Principle: If You Don't Change This, Your Press Will ALWAYS Suffer
A common problem in the press is achieving the correct start position for each rep - specifically for every rep AFTER your first rep. Let's fix this fast. Click here to read.

NEW TESTIFY HOODIES ARE AVAILABLE!

Looking to train in style and comfort this winter? 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

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.

Women's Strength Class

  • 6-week class, starts on February 6th

  • Are you interested in learning to lift correctly, getting stronger, and making great friends in the process? If so, come join Starting Strength Coach Barb Mueller and get started on your journey of strength!

  • Tuesdays and Thursdays from 6:00 pm to 7:30 pm

  • NO EXPERIENCE NEEDED! Open to all women who want to get strong!

  • Click here to register.

Testify Strengthlifting Challenge

  • April 6, 2024

  • The annual Testify Strengthlifting Challenge 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.

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.

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 2023.11.13.

Option 2
Bike/row:
3 rounds of:
8 x 20 sec on/40 sec off
Rest 3 min between rounds

Score = lowest distance

Compare to 2023.10.23.

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 2023.09.25.

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 2023.09.25.