Use This Grip for a BIGGER Deadlift! (Tension Grip)

/ Testify Strength & Conditioning/

What is a tension grip, and why should you use it for pulling movements like the deadlift, row, and clean? Starting Strength Coach Phil Meggers explains in the second video in our series on the correct grip for each lift.

(A Blast from the Past video originally published on 10/03/22)

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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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Improve ALL of Your Lifts with This Cue?!

/ Testify Strength & Conditioning/

(A Blast from the Past article originally posted on 01/20/23)

Due to their technical nature, cues usually are very lift-specific. For example, “hips back, chest down” works really well for the squat, but it doesn’t work for a press or a bench press. However, there are exceptions to this rule; not too long ago, we made a video (check it out below) about the idea of a positive cue versus a negative cue. I'm not going to give the whole video away right here, but that concept - it's not really a cue, but it's a type of cue - applies to all lifts, and today’s topic is very similar. 

We’re talking about the cue of “slow start” or simply “slow down.” Typically, when you use this cue (either of them), you're going to use it in your warm-ups or at least when the weight is light enough that slowing down shouldn't negatively affect the lift, i.e., it's not always going to work so well when the weight gets heavy. 

Let’s take a look at a few examples of this cue in action. On the press, some people struggle with “winding up the hips,” i.e., the hips should move forward first, but some lifters tend to move the hips backward before moving them forward. This can be a difficult habit to break, but if you simply tell yourself “slow down” or “slow start,” you can resist the urge to have your hips go back and instead slowly force your hips to go forward.

On the squat, a common error is to lead with the hips on the descent; in other words, the lifter bends or breaks at the hips first and then bend the knees, whereas we would like to see simultaneous breaking of the hips and knees.

If you break at the hips first, just tell yourself “slow start,” and that will give you the time - during those first couple inches of descent - to focus on making your knees go forward and out at the same time that your hips go backward.

On the clean, you want to make sure that the barbell touches your thighs at the jumping position (roughly the mid-thigh), so when we teach it - and you can always do this when you're when you're practicing this on your own - we go slow at first because we have to learn to touch that point on the thighs every single time.

Eventually, it will be quick, and in fact, eventually it must be quick since a heavy clean or snatch won’t be successful if it’s slow, but the lift needs to be correct before it’s quick. As a result, if you're missing that point on the thighs, simply tell yourself to slow down, and when you get to that point on your thighs, that’s when you speed up. Again, in reality, the entire lift should be speeding up, but if you’re working to correct something, slowing down can be very useful.

Hopefully, this helps you in your training, 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?

4 Reasons Why Every Senior Should Squat & How to Do It (PLUS Bad Squat Advice & Myths to Ignore)

/ Testify Strength & Conditioning/

Starting Strength Coach Phil Meggers covers 4 reasons older adults should be squatting as well as how to correctly do it. He also addresses 8 pieces of bad squat advice and myths to flat out ignore.

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?

Testify Review - January 20, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video The BEST Single Device to Prevent Frailty in Older Adults (click the title to watch):

JBravoRebel
THIS video should be shared among circles outside of strength training, powerlifters, etc. The previous video on this same topic was great, but this is more detailed.

My life changed 3 years ago when I started training, now 64 years young. Dead Lifts and Back Squats among other strength training were pivotal. Now, 3+ years later, 45 lbs less, much stronger, significant improvement in health (reduced prescription meds). Overall DLs are more effective for controlling blood glucose levels, BSquats close second. Long story short I use the barbell lifts for training and really taking to olympic lifts. ALSO, I have know 2 people who fell broke a shoulder or get injured and within 18 months they passed away.

Your videos are valuable, thank you so much for your continued service to people's health.

Phil
Thanks for much for the kind words, JBravoRebel! Also, thanks for sharing how strength training has improved your life - that's a powerful testimony and will hopefully inspire others to do the same (and way to hit the Olympic lifts!).

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

The BEST Single Device to Prevent Frailty in Older Adults
What's the best device for seniors to get strong, prevent frailty, and stay independent? Phil answers that question and provides 7 reasons why. Click here to watch.

 

How to Instantly Squat More Weight
“…Lou is certainly not the first person to struggle with this, nor will he be the last, so let’s briefly discuss how to get a useful…” Click here to read.

 

Blast from the Past: FIX Your Bench Press in 1 Minute: Bar Path
Is your bench press bar path - which should NOT be vertical - ruining your lift? In this video - our second in a series of Saturday Shorts on fixing the bench - we quickly discuss and demonstrate how to solve this problem. Click here to watch.

 

Blast from the Past: Basic Barbell Maintenance
Phil covers how to simply and quickly perform basic maintenance on your barbell - in this case, a bare steel B&R bar. 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
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 2024.11.18.

Option 2
Bike/row:
4 x 800m

Rest 3 minutes between each round. Score = slowest time.

Compare to 2024.10.28.

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 2024.09.30.

Option 4
5-8 rounds:
50 ft sled push
50 ft sled pull (hand over hand)
Row 1 minute
Rest 1 minute

This can also be done in a group of three where the sledder determines how long the other two people row and rest.

Compare to 2024.09.30.

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.

How to Instantly Squat More Weight

/ Testify Strength & Conditioning/

A while back, I had a conversation at the gym with one of our members - “Lou” (name changed to protect the poor soul who I dragged into a conversation). Lou was having a problem with his squat on this particular day, and specifically, he was struggling to effectively utilize the stretch reflex - AKA the “bounce” - out of the bottom of the movement.

Lou is certainly not the first person to struggle with this, nor will he be the last, so let’s briefly discuss how to get a useful bounce out of the bottom of the squat.

What is this bounce that you speak of?
As the squat starts, you descend under control, and then you want to get a tight bounce upward when you hit depth. We refer to the stretch reflex as a “bounce” because this is what it looks like if performed correctly, so don’t worry, you’re not actually bouncing off of anything (such as your calves or something else equally silly). The word “bounce” simply refers to the visual phenomenon that we witness - the rebound out of the bottom will somewhat resemble a ball bouncing off the floor (albeit slower).

The stretch reflex is very useful, and without going into the anatomical specifics of the situation, for now, it suffices to say that it makes for a more effective, forceful muscular contraction when used correctly. In other words, it makes your squat stronger.

With that said, there are two ways to mess this up, so let’s cover them both as well as how to fix each situation (watch the video below to see these solutions in action).

Mistake #1: Pausing at the bottom of the squat (or descending too slowly)
Quite simply, don’t pause at the bottom of your squat. This makes for a harder and less efficient squat as it ruins the effect of the stretch reflex - this is precisely why a pause squat always utilizes less weight than a regular squat.

To eliminate a pause at the bottom of your squat, cue yourself “think up all the way down.” In this way, you are preparing yourself for the upward aspect of the bounce throughout the entire descent, so you’ll be ready for a nice, sharp turnaround the moment you hit the bottom of the squat.

On a lesser note, don’t descend too slowly, either. If it takes you three seconds to reach the bottom of your squat, speed things up a bit. You want a controlled descent, but not a painfully slow descent.

Mistake #2: Descending too quickly
The problem of descending too fast shows up in two ways. First, a lifter might go down too fast throughout the entire movement. Second, he goes down too fast only near the bottom of the descent, i.e., he descends at a normal pace for most of the squat and then speeds up or “dive-bombs” the last few inches of the descent. The second version of this error was Lou’s problem - most of his descent was solid, and then he would drastically speed up the last few inches of the downward movement in an effort to get a better bounce.

The problem with either version of this error is that if you descend too quickly, you will either relax or “collapse” into the bottom of the squat - which is not useful for getting a good bounce - or you’ll descend quickly enough that you’ve created more downward momentum than necessary, thus making it that much harder to turn around and drive back up.

One way to handle this problem is to cue yourself “tight bounce.” If you remind yourself to get tighter and tighter all the way down, you’ll probably do a solid job of not allowing yourself to relax any muscle groups at the bottom of the lift.

Another solution - and this is the solution that helped Lou - is to cue yourself “smooth down, smooth up.” When a lifter speeds up his descent for the last few inches, it’s usually in an effort (however misguided it may be) to get a better bounce, so by thinking “smooth down, smooth up,” Lou stopped thinking about the bounce completely and instead focused on a smooth turnaround (i.e., transition) between the downward and upward portions of the squat. As a result, he controlled his pace effectively and achieved a tighter and more efficient bounce in his squat.

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 1 Minute: Bar Path

/ Testify Strength & Conditioning/

Is your bench press bar path - which should NOT be vertical - ruining your lift? In this video - our second 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 10/01/22)

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?