THIS is Destroying Your Press . . . and Driving Me Nuts

(A Blast from the Past article originally posted on 04/21/23)

Are you adjusting your wrist and elbow positioning after unracking the barbell when pressing? Stop that. Stop unracking the press like a doofus. Doofusses (Doofuses? Doofusi?) are the worst at pressing.

This makes me want to throw up in my mouth just a little bit.

We see this mistake often - the mistake of unracking the press, stepping back, and only then getting the elbows slightly forward of the bar and wrists neutral. This is inefficient, it wastes time when you’re supporting the bar, and it gets harder and harder to do as the weight on the bar gets heavier.

In the squat, we don’t make adjustments to the bar or our grip after unracking the bar, and the press is no different.

In fact, this same concept is how you check if you’re doing it correctly - after unracking the bar (i.e., after standing it up from the hooks with your legs), if nothing from your waist upward needs to change position before starting the set, you’ve got it right. You simply take two small steps back from the rack, take a breath, and start the set. On the other hand, if you have to adjust anything above the waist between the unrack and the start of your first rep, you’re unracking it incorrectly.

So, let’s get it right before you unrack it. Set your grip and wrists correctly, dip down far enough (with your hips and legs) so that you can get your elbows slightly in front of the bar, and then stand the bar up while maintaining that exact position. Watch the included video (above) for a quick demonstration of how to correctly - and incorrectly - accomplish this.

If you mess up, don’t fix your wrists and elbows after the unrack; when you do this, you’re reinforcing a bad habit. Instead, simply re-rack the bar, fix it, and then unrack it. Be correct and consistent - from the empty bar up to your work weight, every unracking of the bar should be the same.

If you unrack it correctly every time, your press will be better off, and you won’t look like a doofus. Which is good.

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.)

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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?

Why Does This Bar Position Just Work So Well? (where to put the bar for the squat)

When squatting, why does this particular barbell position work so well, and how do you find the correct location? Starting Strength Coach Phil Meggers explains and demonstrates.

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.

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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 Register - April 21, 2025

View this post on Instagram

A post shared by Testify Strength & Cond. (@testifystrengthconditioning)

THIS WEEK'S SUBMISSION

From our video When Deadlifting Heavy, Don't Stand Up & Try This Instead (click the title to watch):

Biknjak
Wow. Thanks! I've watched approximately a bazillion videos on deadlifting cues and this is a great one. I've noticed that even though it seems totally counterintuitive, that LIGHTLY touching shins to the bar, and trying hard to keep my back more horizontal (hips higher) and over/ahead of the bar seems to result in the lift moving easier and shorter upwards. Instinct tells me to drop my knees and get more "under the bar", but that shoves my knees forward and the "wedge" becomes a "squat". Others have cued to bend the bar around your legs, but that has resulted in bloody/bruised shins and an actually more difficult pull. Now I simultaneously "kiss" shins to the bar as I flatten lower back/lift chest and cue myself with "legs!!" (i.e. push the floor down). As unnatural as it seems, the lift actually feels like it pops up faster and travels shorter if I am hovering out fairly horizontally at the beginning of the pull. Anyway, still trying to perfect it all, but your video helps!

Phil
I’m glad to hear that this video helped you, and thank you for the kind words! You are dead on that even though it can seem counterintuitive, setting up in this manner is definitely more efficient, and we see it all the time with people who come in to get coaching on their deadlifts with us.

As far as hip height, the three key factors are 1) bar over midfoot, 2) balance on your midfoot, and 3) shins touching the bar. If those three things are satisfied, then their hips will be in the correct (i.e., most efficient and effective) position for the deadlift based on mechanics and their individual anthropometry, and usually – as you noted – that is a “higher hips” position than they want to use at first.

Biknjak
@TestifySC Thank you. I think some of my trouble has been with concentrating TOO much on engaging lats and "bending the bar around your legs", which seems to result in dropping my hips too much and puts my shins too far forward, thus making a difficult pull even more difficult. Anyway, thank you for taking the time for your advice!

Phil
You’re very welcome, and although it is true that the lats are responsible for keeping the bar tight to the shins, we don’t usually recommend focusing on the lats. Instead, if you notice the barbell swinging away, a simple cue of “pin it to the shins“ will usually rectify the problem.

Biknjak
@TestifySC Thanks!👍

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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.

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ARTICLES & VIDEOS

When Deadlifting Heavy, Don't Stand Up & Try This Instead
Are you trying to stand up when you deadlift? This seems counterintuitive, but trying to stand up is ruining your deadlift. Phil explains and demonstrates. Click here to watch.

If the Bar is Moving, You Shouldn't Be Doing This
”We humans like to complicate things. Complication is cool. Complication is interesting. Complication is sexy. Complication is also - very often - stupid…” Click here to read.

Blast from the Past: Simple DIY Wall Mounted Weight Plate Storage | Home Gym Storage
Need a better system for plate storage in your home gym? We did too, so in this video, we walk you through how to easily and relatively quickly construct a wall-mounted plate storage system. Click here to watch.

Blast from the Past: Motivation is for Suckers
Don't rely on motivation to keep your training on track. Motivation is a fickle thing. Click here to read.

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TESTIFY 3/4 SLEEVE SHIRTS ARE UP!

Baseball season is here, so represent your favorite team - well, gym - in style!

PLUS - you get four different options to choose from!

Click here to head to the Testify Store.

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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.

Testify IronFest VII

• June 20, 2025

• 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.

Deadapalooza! The Annual Testify Deadlift Festival

• August 15, 2025

• 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.

Benching Bonanza! The Annual Testify Bench Press Jubilee

• November 21, 2025

• Benching Bonanza is a strength meet wherein the only contested lift is - not surprisingly - the bench press. There will be one bar, and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It’s a great time for all involved, and we hope to see you there!

• Click here to register or for more information.

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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 2025.03.03.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2025.01.27.

Option 3
8 rounds:
Outdoors:
4 tire flips
50 yd sled push (25 yd down-back)
Rest 1 minute

Indoors:
4 tire flips
100 ft sled push (50 ft down-back)
Rest 1 minute

Compare to 2024.12.30.

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 2024.12.30.

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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.

If the Bar is Moving, You Shouldn't Be Doing This

We humans like to complicate things. Complication is cool. Complication is interesting. Complication is sexy.

Complication is also - very often - stupid.

Complicated breathing when lifting is such a case. Old 80s and 90s fitness magazines would have you “inhale on the way down and exhale on the way up,” and although this silly nonsense is far less prevalent than it used to be, this advice is still all too common (YouTube comments provide solid evidence of this).

Your Body Knows the Truth
Your body already knows this type of breathing is stupid. You don’t breathe this way when performing any short-term, hard physical endeavor.

Trying to push a stuck car? You hold your breath.

Constipated? You hold your breath.

You hold your breath because breath is support and stability, and these things are important when trying to do something physically hard.

When lifting weights, take a similar approach and remember this rule . . .

If the bar is moving, you’re not breathing.

Keep It Simple
When lifting, simply take a breath before the rep starts, hold it by tightly contracting every muscle in your trunk (don’t say “core”), perform the rep while holding your breath and tightly contracted muscles, then release your breath after you return to the starting position.

In practice, this is what it looks like for a few lifts:

Squat
Breathe in at the top, hold your breath while squatting down and back up again, then release your breath.

Bench Press
Breathe in at the top, hold your breath while lowering the barbell to your chest and pressing it back up again, then release your breath.

Press
Breathe in at the bottom (when the bar is resting below chin height), press the bar to lockout, lower the bar back to the starting position, then release your breath.

Deadlift
Breathe in at the bottom (when the weight is on the floor), drag the bar up your legs to lockout, set the bar down again, then release your breath.

(Every time you release your breath at the top of your deadlift, a small, cute puppy dies. Knock that garbage off.)

Keep it simple. Inhale, perform the rep, then exhale.

If the bar is moving, you’re not breathing.

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.)

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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?

Simple DIY Wall Mounted Weight Plate Storage | Home Gym Storage

Need a better system for plate storage in your home gym? We did too, so in this video, we walk you through how to easily and relatively quickly construct a wall-mounted plate storage system.

(A Blast from the Past video originally published on 11/14/22)

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.

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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?

Motivation is for Suckers

(A Blast from the Past article originally posted on 04/14/23)

Motivation is for fools. Motivation is for wieners. Don’t trust your motivation.

People far more eloquent and well-known than me - admittedly a rather low bar in both cases - have said some version of this sentiment, but if you’ve never seen or heard it, it’s important that you do so today: Motivation is for suckers.

We are all fools and suckers at various times in our lives - I’ve certainly been both of those on more occasions than I care to admit - but when it comes to training, you’ve got to know that you do not trust motivation.

Instead, trust habit. Trust discipline. Trust delayed gratification. These are all various ways of saying essentially the same thing. Go in and simply punch the clock on a regular basis.

99% of the time, training is exactly that - going in and punching the clock. Sure, you’ll have days where you’re jazzed up to train, but you’re going to have a ton of days where you don’t particularly want to touch a barbell, and this is especially true the longer you’ve trained. PRs get harder to come by over time - after all, the stronger you get, the harder it is to get even stronger.

Punch the clock anyway. You have permission from me - for all that matters - to not want to train . . . and still go and train anyway. All those workouts where you’re excited to get in the gym and train? In the long run, those aren’t the difference makers - those aren’t the ones where you make the most progress. But the workouts where you didn’t feel like going to the gym and went anyway? Those are your moneymakers. You keep stringing those days together, and over time, that’s how you make progress. Being consistent. Punching the clock.

Are you stoked to brush your teeth? Probably not, but you do it anyway. On the days that you’re not motivated to get to the gym, treat your training the same way.

It’s ok to not be motivated and still train. Training isn’t life, but it makes the quality of the rest of your life better. Get to work. Punch that clock.

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?