The Testify Union - June 9, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video 10 WORST Deadlift Mistakes Most Lifters Don't Know They Are Making (most are guilty of 3) (click the title to watch):

James B.
I will occasionally scuff my shins pretty badly. This happened recently and there was a carryover effect to the next week when I was not pulling the bar straight up to avoid my now stinging shins. I wound up losing A LOT of strength (365 felt heavier than the 470 I had done recently). After some thought, I have a theory as to when I'm fouling up, but do you have general information on how, when and/or why this happens in the deadlift?

Phil
If someone is scraping their shins pretty badly, there’s a 99% chance this is related to error number 8. This happens when people lack knee extension off the floor and instead are trying to get their back angle vertical right away.

As a result of this, not only do the knees not contribute properly to the vertical elevation of the barbell, this also means that the shins and knees now pose an obstacle for the barbell, which is why we get scraped knees in this case.

To make matters worse, once a lifter’s knees are skinned, the lifter usually exaggerates this “raising the torso too soon“ error by trying to swing the bar away from the shins and knees as opposed to straightening the knees sooner, which is the correct movement anyway and also would solve the problem of scraping the shins.

This can be more readily seen on video, and this particular video might help you a lot:
When Deadlifting Heavy, Don't Stand Up & Try This Instead
https://youtu.be/heqIRjWWiLE

James B.
@TestifySC Thanks!

Phil
You’re very welcome! Here’s another video that might prove useful:
The Deadlift: Use Your Knees, Baby!
https://youtu.be/EY27KfoiQNM

TESTIFY ONLINE COACHING

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ARTICLES & VIDEOS

10 WORST Deadlift Mistakes Most Lifters Don't Know They Are Making (most are guilty of 3)
Are you unknowingly sabotaging your deadlift? We break down 10 deadlift mistakes most lifters don’t even realize they’re making — and chances are good you’re guilty of at least 3. Whether you’re a beginner or a seasoned lifter, this video will help you lift smarter, safer, and stronger. Click here to watch.

 

The BEST Conditioning Tool NOBODY Uses (Starting Strength and Cardio?)
What's the most effective conditioning tool that people hardly ever use? Learn what it is, why it's so effective, how to program its use within your strength training programming, and pick up some sample workouts as well. Click here to read.

 

Blast from the Past: Are You Setting Your Back WRONG in the Deadlift?!
It's easy to set the back incorrectly by confusing shoulder retraction with back extension. Let's fix this in less than 2 minutes. Click here to watch.

 

Blast from the Past: What Every New Lifter Gets Wrong
If you’re a new lifter, there are a few mistakes you’re going to make rather soon. We help you avoid them. Click here to read.

SLEEVES ARE OVERRATED - GRAB A TESTIFY TANK!

Sun's out, guns out, and we've got men's and women’s tank tops in multiple colors.

Get yours today and represent your favorite gym!

Click here to head to the Testify Store.

WHAT'S COMING UP

The first ever Testify Game Night was a blast, and thank you all so much for coming out and joining us for an evening of fun and fellowship. It’s an annual tradition now!

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.

THIS WEEK’S CONDITIONING

Option 1
“Prowler Base”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest until breathing and heart rate slow down. (45 sec – 2 min)
4. Repeat 5-15 times.

Courtesy of “Death by Prowler” (on Starting Strength).

Compare to 2025.05.05.

Option 2
Bike/Row for 9 rounds:
1 min on
1 min off

Record distance for each round.

Compare to 2025.03.17.

Option 3
1. 5 x 50 ft seated sled pull. Add weight each round. Rest as needed.
2. 5 x 100 ft duck walk. Add weight each round. Rest as needed.

Compare to 2025.02.17.

Option 4
Outdoors
4 rounds:
50 yd farmer carry
80 m sled drag
Rest 2 min

Indoors
4 rounds:
100 ft farmer carry
100 ft sled drag
Rest 2 min

Compare to 2025.02.17.

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.

The BEST Conditioning Tool NOBODY Uses (Starting Strength and Cardio?)

/ Testify Strength & Conditioning/

What’s the best conditioning tool that nobody uses?

It just might be the rower.

You know what I mean - you go to your local globo gym, and there’s 15 treadmills, 20 ellipticals, 5 steppers, there’s a few bikes, and people are using all of them.

Then, over in the corner, you see one rower. And it’s lonely. It’s always lonely.

This is terribly unfortunate because the rower is a powerful and effective conditioning tool, so let’s quickly discuss why this is so, how to schedule it within the context of your strength training, and let’s cover some sample workouts as well.

Why is the rower such an effective conditioning tool?
The rower (AKA ergometer or simply erg) is effective because it does not have a loaded eccentric phase.

No worries if you’re not sure what that means - no one else is, either, so let’s quickly cover it.

Take an air squat (i.e., a squat with only your bodyweight for resistance), for example. If you do 100-200 reps of those, there’s a solid chance you’re going to have some significant soreness the next day or so, and this is because the eccentric phase (the descent of the squat) is loaded, i.e., gravity pulls on your body and thus pulls you downward. You have to resist the load of your own bodyweight - otherwise, you’d collapse down onto the floor.

It turns out that it’s this loaded aspect of the eccentric phase that causes the soreness. 

In rowing, the equivalent of the squat’s descent is called the recovery, and it’s when you pull yourself back to the starting position, or the “catch” position. Here’s the key part - unlike the squat, wherein gravity pulls you down, in rowing, you have to pull yourself back to this position. Thus the eccentric phase is not loaded, which means 20 minutes of hard rowing doesn’t wreck you the same way that 20 minutes of air squats does.

As a side note, both biking and pushing a prowler or sled are good options as well as they, too, lack a loaded eccentric phase.

When to schedule your rowing
Let’s make a few assumptions here. Not all of these will apply to everyone, of course, but they will help us understand the key concepts.

  1. You strength train on Monday, Wednesday, and Friday.

  2. You plan to condition twice a week.

  3. You plan to row for both of those conditioning sessions (you can certainly have more variety here, but this is a rowing article, after all)

For starters, put one of your two conditioning days on Saturday. It’s separate from your strength training days, and you still get to rest on Sunday before hitting the strength training again on Monday.

You have a couple options for your other conditioning day:

  1. Row immediately after you perform your strength training on Monday or Wednesday. The upside is that you’re already at the gym, and the downside is that it makes for a longer training session.

  2. If you’ve reached the point where you have a light squat day on Wednesday, then you could row on Tuesday. The upside here is that it doesn’t add training time to any of your strength training days, and the downside is that you have to drive to the gym an additional day (unless you have a home gym).

Both options are reasonable, so you simply need to decide on the tradeoffs you’re willing to accept. The two principles in play are that you don’t want your rowing to derail your strength training, and you’d also like the schedule to be as manageable as possible from a time and convenience perspective (consistency is key, and most people will start skipping sessions if the schedule is too inconvenient).

Now, let’s dive into a few sample workouts, and if you’d like more workouts, you can head over to this article.

Workout #1
3 rounds of:
8 x 20 sec on/40 sec off
Rest 3 min between each round.

Score = least distance covered in any 20 second interval

For this workout, row for 20 seconds, then rest 40 seconds (thus the rowing and resting periods add up to 1 minute), and repeat this sequence for 8 minutes. These 8 minutes comprise round 1.

Rest 3 minutes, perform round 2, rest another 3 minutes, perform round 3, and you’re done. You are trying to cover as much distance in each 20 second interval, but your score is your lowest distance, so you are also aiming for consistency.

Workout #2
4 rounds of:
800m
Rest 3 minutes between each round.

Score = slowest time

For this workout, row 800 meters, rest 3 minutes, and repeat this for 4 rounds. You are gunning for fast times, but your score is your slowest time, so again, consistency is rewarded.

Workout #3
8 rounds of:
30 sec on/2:00 off

Score = least distance covered in any 30 second interval

For this workout, row for 30 seconds, then rest 2 minutes, and repeat this for 8 rounds.

If you are just starting out with your conditioning, be conservative at first - you don’t want your enthusiasm to derail your strength training.

As always, we hope this helps you get stronger - or in this case better conditioned - 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?

Are You Setting Your Back WRONG in the Deadlift?!

/ Testify Strength & Conditioning/

It's easy to set the back incorrectly by confusing shoulder retraction with back extension. Let's fix this in less than 2 minutes. Starting Strength Coach Phil Meggers explains.

(A Blast from the Past video originally published on 12/10/22)

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?

What Every New Lifter Gets Wrong

/ Testify Strength & Conditioning/

(A Blast from the Past article originally posted on 03/12/21)

If you’re a new lifter, there are a couple of mistakes that you’re probably going to make within your first few weeks or months of training. To help you avoid them, let’s take a look at a few:

Misloading the bar
Bar math can be tough, and you’re eventually going to load your barbell heavier or lighter than you intended. For example, you intend to add 10 lb to the bar, and instead, you absentmindedly add 10 lb to each side of the bar and thus end up adding 20 lb to the bar by mistake.

If you do a work set, and it’s significantly harder than you expected, double-check what’s on the bar. Be sure to check your math if the set is significantly easier than expected as well, and check it again if the weight felt lopsided. In all of these scenarios, there’s a reasonable chance you misloaded the bar. Don’t worry - we’ve all done it, and it won’t be the last time you do it.

Forgetting to wear your belt
You finish your set - it was a bit harder than expected - and you then see your lifting belt sitting on the ground. There’s a very easy solution here - every time you finish a set, hang your belt over the middle of your barbell. Now, you won’t be able to miss it. This also works well for wrist wraps.

Forgetting to use chalk or a hook/switch grip for your deadlift
Grip plays a pivotal role in the deadlift, and you can’t pull as heavy without chalk and a hook or switch grip (or straps) as you can with these things. Eventually, chalking before pulling will be second nature - as will taking the proper grip - but in the meantime, write yourself a large, neat reminder in your training journal. “CHALK + HOOK GRIP” or something of the sort will do nicely.

We’ll examine a few other newbie mistakes in a future article, but in the meantime, give these solutions a try.

Milo understands . . . he’s made a few mistakes, too.

Milo understands . . . he’s made a few mistakes, too.

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?

10 WORST Deadlift Mistakes Most Lifters Don't Know They Are Making (most are guilty of 3)

/ Testify Strength & Conditioning/

Are you unknowingly sabotaging your deadlift? Starting Strength Coach Phil Meggers breaks down 10 deadlift mistakes most lifters don’t even realize they’re making — and chances are good you’re guilty of at least 3. Whether you’re a beginner or a seasoned lifter, this video will help you lift smarter, safer, and stronger.

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 Journal - June 2, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

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

Major.Tom.1973
"stay over the bar longer than you think" is what worked for me, thank you!

Phil
Glad to hear that it worked for you, and you’re welcome!

Walter Heisenberg
I can echo this. I’m not and never have been a heavy deadlifter but I was always getting hurt in my lower back. Since scaling down the weight and focusing on staying over the bar longer, I’ve felt no pain.

Phil
I’m glad to hear that staying over the bar longer has worked well for you also, Walter!

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

12 Outdated Lifting Trends to Ditch in 2025 (and What to Do Instead)
Still doing these outdated lifting trends? It's time to level up. We break down 12 common lifting habits, techniques, and myths that need to be left behind - and what you should be doing instead to actually get stronger. No gimmicks. No fluff. Just real, effective strength training advice. Click here to watch.

 

The Bench Press Truth No One Told You
Want to improve your bench press? Make sure you're doing this . . . and not that. Click here to read.

 

Blast from the Past: Use THIS CUE to PR Your Lifts!
Try out this simple cue the next time you're going for a heavy single at the gym or in competition. It just might help you nail that PR you've been chasing. Click here to watch.

 

Blast from the Past: Better Deadlifts Start When You Ignore This Muscle
Phil describes a mental picture as well as a few cues to help you use your lats in the deadlift without having to think about them. Click here to read.

SLEEVES ARE OVERRATED - GRAB A TESTIFY TANK!

Sun's out, guns out, and we've got men's and women’s tank tops in multiple colors.

Get yours today and represent your favorite gym!

Click here to head to the Testify Store.

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 Game Night

  • Join us for the first-ever Testify Game Night at 6:30 p.m. on Friday, June 6th!

  • Bring on the cards, the board games, the bags (AKA cornhole), and whatever else you’ve got!

  • Bring a game, a snack/drink, and get ready for a fun, relaxed evening with the Testify crew!

  • Click here to RSVP.

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.

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 2025.04.28.

Option 2
Bike/row:
3 rounds of:
8 x 20 sec on/40 sec off
Rest 3 min between rounds

Score = lowest distance

Compare to 2025.03.10.

Option 3
1. Work up to a heavy single on the axle clean-and-press (i.e., ground to overhead).
2. 5 x 100 ft Zercher carry (50 ft down-back). Add weight each round. Rest as needed.

Compare to 2025.02.10.

Option 4
Outdoors:
5 rounds:
15 cal row
50 yd sled push, 100#/50#

Indoors:
5 rounds:
15 cal row
100 ft sled push, 250#/125#

Push sled slow for recovery. Score is slowest row.

Compare to 2025.02.10.

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.