Use This Grip for a BIGGER Bench Press and Press!

/ Testify Strength & Conditioning/

What is a compression grip, and why should you use it for the bench press and the press? Starting Strength Coach Phil Meggers explains in the first video in our series on the correct grip for each lift.

(A Blast from the Past video originally published on 09/26/22)

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The 9th Circle of Deadlift Hell: The Drifting Barbell

/ Testify Strength & Conditioning/

(A Blast from the Past article originally posted on 01/29/21)

You’ve memorized the 5 step setup for the deadlift, you rehearse it in your head every night as you lie in bed, and yet, somehow, you still struggle with step 5 - “Drag the bar up your shins.” No matter how hard you try, that stupid bar seems to always swing away from your legs as you pull it off the floor.

In the deadlift, the barbell needs to be in a close, committed relationship with your shins as you pull it off the floor, and a bar that swings away from you betrays that relationship and makes for a much harder deadlift, so if you’re struggling to escape this 9th circle of deadlift hell, try out one of the following fixes:

Use Chalk
This is so obvious as to be painful, but please, for the love of all that is good in the world, use chalk when you’re lifting, and use chalk especially when deadlifting. Get some chalk on your hands before you start warming up the deadlift, and then apply some more chalk before you pull your work set(s).

If you won’t use chalk, summon up your inner Kelly Clarkson and just walk away. You’ve decided not to lift weights today, so leave the gym and come back when you’ve changed your mind.

As you can tell, the phenomenon of not using chalk aggravates me somewhat. Most people use chalk, and the phenomenon is - not surprisingly - restricted only to those who would lift more and be stronger if they also used chalk. I have other words on this topic, but they are not fit for print.

Chalk affects your ability to transmit force to the bar efficiently, and that, in turn, affects your ability to control the bar and keep it close. Use chalk.

Use the Appropriate Grip
You can’t use double overhand forever, so start using a hook grip, an alternate grip, or straps before your grip starts to become an issue. If you persist in using a grip that isn’t working for you, I have other words for you, too.

Grip affects your ability to transmit force to the bar efficiently, and that in turn affects your ability to control the bar and keep it close. Sounds familiar, doesn’t it? Get a grip.

Midfoot Balance
The combined center of mass of the lifter-barbell system should be balanced over the middle of the foot. In other words, you and the barbell together should be balanced - not on the balls of your feet and not on your heels - but rather right over the middle of your feet.

People often get onto the balls of their feet in steps two or three of the setup process - the “bend at the waist and take a grip” step or the “bend your knees to bring your shins to the bar” step, respectively - and this will cause the bar to swing away from you as you break it off the floor. The easiest fix is to simply make sure that you stay midfoot as you execute these steps, but if you find that you’ve rocked forward a bit onto the balls of your feet, simply rock back a bit until you are balanced over the middle of your feet again. Ideally, you want to do this before step four (i.e., before you squeeze your chest up to set your back).

“Pin It to Your Shins”
Your lats are responsible for keeping the bar close, i.e., keeping it on your shins, but you don’t need to think about your massive lats while deadlifting. Instead, just cue yourself to keep the bar pinned to your shins as you squeeze the bar off the floor. Pin it to your shins.

Step 4: Squeeze Your Chest Up . . . Then Pause
During step four of the setup process, you squeeze your chest up and set your back in rigid extension. Many people will squeeze their chest up and immediately try to break the bar off the floor. This often results in hips that drop and a bar that swings away from the lifter (if it actually comes off the floor at all).

Instead, try this: Squeeze your chest up hard like you always do (without dropping your hips), putting a lot of tension on the bar, and then . . . pause one second.

Do NOT relax that tension that you’ve placed on the bar - keep pulling. It should feel like the bar is bending upward in the middle, and indeed, if it’s heavy enough, it will be. THEN put even more tension on the bar, pulling harder until the bar comes off the floor.

This pause has helped a number of lifters for two reasons. First, it tends to discourage dropping the hips right before pulling the bar off the floor. Second, it also allows step four to function as a quick diagnostic step of sorts - when you’ve got a decent amount of tension on the bar, you can assess whether or not you and the barbell are still balanced on your midfoot and you can also assess whether or not you’re trying to keep the bar pinned to your shins. If you’re not doing one of these tasks, you can make a small correction and then pull the bar off the floor.

If your deadlift keeps swinging away, see if one of the tips above helps. Dante will be cheering for you.

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?

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?

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.

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.

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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?