Top 8 Squat Myths

/ Testify Strength & Conditioning/

More people than ever are learning that the squat is important for getting stronger. However, as popularity increases, so do the number of myths surrounding this movement. Starting Strength Coach Phil Meggers puts this nonsense to bed.

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  • 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.

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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 Republic - January 6, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video 8 Reasons for Older Adults to Get Stronger in 2025! (and the BEST way to do it!) (click the title to watch):

Harry A.
Such an important video! When the CDC released their report on falls stating "Falls are the leading cause of injury for adults ages 65 years and older," I was even more motivated to keep lifting. Now if only I lived in Nebraska 🤣

Phil
Thanks Harry! You know, Omaha is such a popular vacation destination :-)

TESTIFY ONLINE COACHING

Interested in getting stronger working one-on-one remotely with us? Click here to book your free strategy session.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

8 Reasons for Older Adults to Get Stronger in 2025 (and the best way to do it!)
Here are 8 fantastic reasons to get stronger in the new year. Phil explains why older adults want to get stronger as well as the best way to do it. Click here to watch.

 

Most Common Deadlift Error? (it's not what you think...)
“…is most commonly seen in newer lifters, but even experienced lifters have been known to make this mistake. The mistake is simply that of…” Click here to read.

 

Blast from the Past: FIX Your Bench Press in Under 1 Minute! (Establish the Correct Focal Point)
Is your focal point - or lack thereof - destroying your bench press? In this video - our first in a series of Saturday Shorts on fixing the bench - Phil quickly discusses and demonstrates how to solve this problem. Click here to watch.

 

Blast from the Past: Chalk: Don't Be a Fool
“…however, we’re really here today to talk about the second type of chalk abuser…” Click here to read.

TESTIFY BEANIES ARE AVAILABLE!

Represent your favorite gym - even when it's cold outside!

And, it gets better - you can choose your beanie from EIGHT different colors!

Click here to head to the Testify Store.

WHAT'S COMING UP

Below is one 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 Strengthlifting Challenge

  • April 12, 2025

  • 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.

THIS WEEK’S CONDITIONING

Option 1
Sled Pyramid – 4, 5, or 6 tiers
Go up and down a 4, 5, or 6 tier “sled pyramid.” The distance for each round is 80 m indoors (a down-back on the 40m course) or 200 ft outdoors (2 down-backs on the 50 ft course). Rest as needed.

For example, Bob does the following (4 tiers):
Round 1: Empty sled
Round 2: 25#
Round 3: 50#
Round 4: 75#
Round 5: 50#
Round 6: 25#
Round 7: Empty sled

Compare to 2024.11.04.

Option 2
Bike/row:
5 min on
4 min off
4 min on
3 min off
3 min on
2 min off
2 min on
1 min off
1 min on

Record distance for each interval and add for total distance.

Compare to 2024.10.14.

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 ft sled push (50 ft down-back)
100 ft farmer carry (50 ft down-back)
Rest 1 min

Compare to 2024.09.16.

Option 4
10 x 50 ft farmer carry
Each carry is 25 ft down and 25 ft back and is for time. Rest 1 minute between carries.

Women: 97# per handle (80# of plates)
Men: 137# per handle (120# of plates)
(Note: Each handle weighs 17#.)

Compare to 2024.09.16.

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

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.

Most Common Deadlift Error? (it's not what you think...)

/ Testify Strength & Conditioning/

Today’s deadlift error is most commonly seen in newer lifters, but even experienced lifters have been known to make this mistake. 

Figure 1: Loren makes the error of releasing his grip between reps.

The Error
The mistake is simply that of releasing your grip on the barbell between reps (Figure 1). This error makes the entire set take longer, you don’t gain anything by releasing and re-gripping the bar, and it makes your life miserable because you now have to wait that much longer before you get to move on to the best resting position for the deadlift . . . the chair that you’re going to sit in when you’re done with your work set.

Why This Happens and Why It’s a Problem
Lifters commit this error out of procrastination. The last rep was hard, you’re not exactly thrilled at the prospect of pulling the next rep, and so you start fidgeting with your grip instead of getting set to pull, subconsciously thinking that perhaps you’ll get a bit more rest between reps in the process.

The problem is that - instead of recovering for the next rep - you’re actually tiring yourself out in that position. The “resting position” for the deadlift - i.e., when the bar is on the floor - is not much of a resting position at all. You’re crouched over, supporting yourself on flexed knees, and it can also be hard to breathe in this position.

Spending extra time at the bottom of the deadlift is inefficient and exhausting, so instead of spending additional time in this position, you actually want to spend as little time here as productively possible.

What to Do and What NOT to Do
As is the case with many situations, don’t think about how to avoid the problem. In other words, when you set the bar down, don’t bother cueing yourself, “don’t let go of the bar, DON’T let go of the bar.”

Instead, give yourself something to do as opposed to something to avoid doing. If you’ve learned to ride a motorcycle, you know how this works - you are taught to always look toward where you want to go as opposed to focusing on something you’re trying to avoid (for example, if you’re a new rider and find yourself drifting toward the curb, don’t look at the curb - instead, focus on the middle of your lane, which is where you want to go).

The same concept applies here - again, give yourself something to do, not something to avoid doing.

The Solution
Part of the solution is to remind yourself before the set starts, “I’m going to hang on to the bar throughout the entire set.” Then, every time you set the bar down, remind yourself of this task - “Hang on to the bar.”

figure 2: mike has midfoot bar position, midfoot balance, and his shins are touching the bar.

Beyond that, assuming you set the bar down over the middle of your foot (and if you didn’t, get it there first) and that your balance is over the middle of your foot, you can simply bend your knees to bring your shins to the bar, squeeze your chest up to set your back in rigid extension, and then pull.

Those three criteria (Figure 2) are what you should focus on between reps - bar over midfoot, balance over midfoot, and shins touching the bar. If those three aspects are covered, you’re ready to set your back and pull.

In summary, remind yourself to hang on to the bar and then take care of the three criteria just mentioned - after that, you’re ready to set your back and pull. Giving yourself something to do and work toward will make it that much easier to avoid fidgeting with your grip - you’ll be too busy taking care of important things.

As long as the bar is over the middle of the foot, your balance is over the middle of the foot, and your shins are touching the bar, you are ready to set the back and pull.

This will make for a more efficient, quicker set, and as always, we hope this helps you get stronger and live better.

-Phil

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?

FIX Your Bench Press in Under 1 Minute! (Establish the Correct Focal Point)

/ Testify Strength & Conditioning/

Is your focal point - or lack thereof - destroying your bench press? In this video - our first in a series of Saturday Shorts on fixing the bench - Starting Strength Coach Phil Meggers quickly discusses and demonstrates how to solve this problem.

(A Blast from the Past video originally published on 09/24/22)

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?

Chalk: Don't Be a Fool

/ Testify Strength & Conditioning/

(A Blast from the Past article originally posted on 12/30/22)

Chalk is not a particularly exciting topic of conversation, so if you’re looking for a scintillating article on the finer points of lifting, you’ve come to the wrong place today, my friend. That said, man, this conversation needs to be had every now and then, so here we go.

There are two types of chalk abusers in the gym. The first type consists of those who simply don't use chalk for whatever reason - they don't like the feel of it, or they don't think they need it. This particular type simply needs to get their minds right or pull a Kelly Clarkson and just walk away. Don’t kid yourself - if you’re not willing to use chalk, you’re wasting your time. It’s not efficient, and at some point, it’s a recipe for disaster.

However, we’re really here today to talk about the second type of chalk abuser. You know this lifter. He takes a perfectly good block of chalk - the Sacred Block - and breaks it into smaller pieces. He coats his hands - sometimes even the back of his hands - with a thick layer of magnesium carbonate and inevitably leaves a bunch of excess chalk on the platform when he’s done lifting. And of course, he gets chalk everywhere on the floor and equipment around him while he’s actually chalking up.

You, of course, are not such a lifter. Because you know better. But you know such a lifter, and just on the off chance that you talk to this lifter, you can remind him how “chalking up” is properly accomplished:

Correctly chalked hands - this guy’s ready to lift.

  1. Put your hands in the bucket.

  2. Take the block (Do Not Break the Block) or the powder and rub some chalk on both of your hands.

  3. Rub your hands together so that any loose chalk falls back in the bucket.

Note that this entire process takes place inside the chalk bucket, and this way, any loose chalk ends up back in the bucket and not on the floor.

Be kind to your chalk, be kind to your gym, and I hope this helps you get stronger and live better. Now, I’m going to get back to yelling at those meddling kids walking across my lawn.

-Phil

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?

8 Reasons for Older Adults to Get Stronger in 2025 (and the best way to do it!)

/ Testify Strength & Conditioning/

Here are 8 fantastic reasons to get stronger in the new year. Starting Strength Coach Phil Meggers explains why older adults want to get stronger as well as the best way to do it.

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?