The THREE Things Everyone Should Know About the Squat

/ Testify Strength & Conditioning/

Do these 3 things to get yourself into the strongest position when squatting. Starting Strength Coach Phil Meggers explains.

(A Blast from the Past video originally published on 09/12/22)

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  • Book a free intro and strategy session with us HERE.

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Shakira and the Press: Hips Don't Lie

/ Testify Strength & Conditioning/

(A Blast from the Past article originally posted on 12/09/22)

A common problem in the press is that - instead of reaching forward with the hips and using the rebound this creates - a lifter will accidentally reach backwards with the shoulders. The two movements - reaching forward with the hips and reaching backward with the shoulders - look almost the same, but one makes for a stronger press while the other absolutely hinders the press.

To see this in action as it’s being explained, check out one of the short videos included in this article.

Reaching forward with the hips helps us in two ways - first, that nice rebound out of the hips gives us a nice launch at the beginning of the movement. Second, it helps clear our face back out of the way of the barbell (a natural countermovement).

However, if you reach backward with your shoulders instead, you’ll still clear your head out of the way of the bar, but you won’t get any sort of launch or rebound from the hips, and indeed, it will actually make for a much harder and weaker press.

In the photo at left, Becky correctly reaches forward with her hips. In the photo at right, Becky incorrectly reaches backward with her shoulders. For comparison, check the position of the bar with respect to the squat stand in the background.

To check whether or not you’re making this error, ask yourself, “Where am I feeling my balance?” when you reach forward with your hips. If you feel your weight shift momentarily to the balls of your feet, you’re on the right track.

However, if you feel your weight shift to your heels, then you know that you’re accidentally reaching backwards with your shoulders instead of forward with your hips.

Remind yourself of this the next time you press. Simply make your balance shift briefly to the balls of your feet as you reach with your hips, and you’ll be off to an excellent start.

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

PS Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?


4 Simple Exercises to Get Stronger, Feel Better, and Have More Energy in 2025

/ Testify Strength & Conditioning/

Want to get stronger, feel better (look better too!), and have more energy in the new year? Starting Strength Coach Phil Meggers covers 4 simple exercises to help you achieve your fitness and health goals.

Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

The Testify Ledger - December 9, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video DIY Strongman Deadlift Tires! (click the title to watch):

Andrew Hoover
Would a 5 lb plate be too fragile?

Phil
That's a good question, and I don't know. We had more extra tens than fives, and to your point, it's entirely possible that a five could be questionable in terms of durability.

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

The #1 Rule for Strength Training
What's the most important thing in strength training? It might not be what you think it is. Click here to watch.

 

The Pause Squat: What, How, and Why
What are pause squats, how do you perform them, and why might a lifter do them? We cover it all in this short article. Click here to read.

 

Blast from the Past: Gym Equipment: How to EASILY Move Stall Mats!
The classic rubber horse stall mat is extremely useful. It's also a pain to move . . . or is it? Phil shows how to easily move a stall mat with just one person and without any special tools. Click here to watch.

 

Blast from the Past: Stop Using Your Hands to Catch Your Cleans!
If your wrists and elbows despise you when you clean, you need to stop using your hands to rack your cleans. We cover why and how the shoulders catch the clean - not the hands. Click here to read.

TESTIFY BALL CAPS ARE AVAILABLE!

Represent your favorite gym and keep the sun out of your eyes in style with this cap.

Click here to head to the Testify Store.

WHAT'S COMING UP

Reminder: Testify members! Don't forget - the annual Testify Christmas Party is on Saturday, December 14, and it will begin immediately following the end of the Barbell Blizzard. We'll be running this year's party in an appetizer/potluck fashion, so bring an appetizer to pass around and something to drink, wear something outlandishly Christmasy, and let the festivities begin!

We're guessing a start time of around 5:00 p.m., but if you're not participating in the Barbell Blizzard, your best bet is probably to show up earlier than that, cheer on your fellow lifters at the Barbell Blizzard, and then we'll segue right into the party (tableware provided by Testify).

Below is the information for the upcoming Barbell Blizzard, and you can always find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Barbell Blizzard! A Winter Wonderland of Weights

  • December 14, 2024

  • Barbell Blizzard is a team strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2-4 lifters/team and perform all 4 lifts; 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 2024.10.07.

Option 2
Bike/row:
12 min TT

Score = distance

Compare to 2024.09.16.

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

Compare to 2024.08.19.

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 2024.08.19.

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

The Pause Squat: What, How, and Why

/ Testify Strength & Conditioning/

In several of our previous articles, we’ve covered the pin squat, box squat, and tempo squat. Today, let’s briefly discuss the pause squat. 

What is a pause squat?
A pause squat is a squat wherein you descend, pause for a moment at the bottom of the movement, and then squat the weight back up again.

How do you perform a pause squat?
You descend as you would in a normal squat - hips go back, knees go forward and out (staying in line with your toes), and your chest points down. 

At the bottom of the squat, you’re simply going to pause in this position. A two-second pause at the bottom is very common, and make sure you’re not cheating the pause. If you’ve got a training partner to count aloud “one-thousand-one, one-thousand-two,” that’s ideal. If you don’t, be sure to remind yourself to count slowly in your head, or as some lifters do, you can simply count to three or four instead since most people count fast under a challenging load.

After the pause, drive the hips up out of the hole as you would in a normal squat and continue your ascent.

Why might you do pause squats or where might you see them in your programming? 
Let’s say your coach has programmed you within a Heavy-Light-Medium structure or something similar - in this case, you might see a pause squat show up as a medium day squat or a light day squat (the loading and volume need to be carefully managed - especially if it’s a light day squat). 

Due to the pause at the bottom, the pause squat - like the pin squat and box squat - eliminates the stretch reflex (the “bounce”) out of the bottom, so it’s a disadvantaged squat, and thus you’ll need to use a lighter weight than with your regular squat, so it fits the bill for a medium or light squat. However, as with the pin squat and box squat, remember that “lighter” does not necessarily mean easy.

The pause squat can also be useful for a number of other reasons - one of which is that it can help a lifter focus on a specific aspect of his technique. For example, if Billy is working on hitting the correct position at the bottom of the squat, this forces him to spend some quality time in that position and allows him to focus on being leaned over, having the hips back, keeping the knees out, etc.

If Billy has the highly specific medical condition known as grumpy knees, the pause squat can provide a valuable way to squat as it eliminates the stretch reflex out of the bottom. Make no mistake - the “bounce” that you normally use in the squat is very productive and makes for a more effective and efficient muscular contraction, but if you’ve got knees that are giving you some problems, you might find that the pause squat works quite well for you.

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. Interested in getting stronger, looking better, and having more energy?

Gym Equipment: How to EASILY Move Stall Mats!

/ Testify Strength & Conditioning/

The classic rubber horse stall mat is extremely useful. It's also a pain to move . . . or is it? Starting Strength Coach Phil Meggers shows how to easily move a stall mat with just one person and without any special tools.

(A Blast from the Past video originally published on 09/10/22)

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?