Slippery Lifting Platform?! Use THIS for Olympic Weightlifting & Strength Training

Do you have a slippery lifting surface? A slick platform can cause a lot of problems, whether you're snatching, clean-and-jerking, squatting, etc., so Starting Strength Coach Phil Meggers lets you in on a very simple (and rarely discussed!) method to make sure you've got good grip between your shoes and the platform.

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

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?

Starting Out at the Gym? Don’t Miss These 4 Essentials

(A Blast from the Past article originally posted on 05/12/23)

Which gym accessories are a “must” when you’re training? Let’s quickly cover four of them.

Accessory #1: Timer
At home, Becky and I have a magnetic kitchen timer attached to the squat rack (if you train at a commercial gym, simply keep it with you in your bag). We bought two pink timers - because pink is stylish and manly - for less than $9 from Amazon (it was a two-pack), but you can get them almost anywhere - Walmart, home improvement stores, grocery stores, etc.

Most of my workouts are fairly time-sensitive - I need to get in, get done, and get out in a certain amount of time, and the timer helps me do just that. Our timer has a count-up mode (i.e., it counts up continuously like a stopwatch) as well as a count-down mode (e.g., you set the timer for 5 minutes, and it will beep or flash when the time is up), and these are common features that you’ll find on most kitchen timers. I typically use the count-up feature, but many people prefer to use the count-down mode instead to keep track of rest periods.

Need to make sure you rest long enough between your squat sets? Or not too long? get a timer.

The timer is cheap, it’s effective, and it sticks to your squat rack, so if you find that your workouts are taking longer than you can afford, give it a try.

Accessory #2: Coffee
This should need no explanation, but I’ll do my best anyway. When it’s cold, you drink coffee. When it’s early, you drink coffee. When it’s hot, you still drink hot coffee (iced is fine, too). And when it’s late, you drink coffee.

Coffee. The original - and still the best - pre-workout. Drink it during the workout, too.

Accessory #3: Training Log
Sure, we can call this an accessory, but it’s really your most important piece of training equipment. If you’re going to train - if you’re going to lift intelligently - have a training log. I recommend a basic paper notebook, but if you want to go digital, that will also work. The point here is to have a training log and use it religiously.

The log is what separates training from exercise. If you want to exercise, that’s fine. You’ve got Jazzercise, you’ve got spin, you’ve got Zumba, you’ve got a lot of options. But if you want to train, have a training log. Record your warm-up sets, record your work sets, record what you’re going to do next time (before you walk out the door), and keep tabs on useful cues that you’re focusing on when performing the lifts. Get a training log.

Accessory #4: Fractional Plates
Get yourself a pair of 1.25 lb plates, or better yet, buy a set of fractional plates that has a pair (each) of 0.25 lb, 0.5 lb, 0.75 lb, and 1 lb plates. The set of 1.25 lb plates will permit you to make a 2.5 lb jump, which is a must for presses, bench presses, and even the squat and deadlift for some folks. The more complete set will allow even smaller jumps (e.g., a 1 lb jump using the two 0.5 lb plates), which will be extremely useful for many people on the press and the bench press.

Commercial gyms don’t carry plates smaller than 2.5 lb - which means you have to make jumps that are 5 lb or larger - and eventually, smaller jumps will be necessary to yield progress on a number of your lifts, so get a set before you need it and keep it with you in your gym bag.

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?

The Squat, Reinvented.

What if squatting could feel easier . . . and work better? Starting Strength Coach Phil Meggers explains.

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 Union - June 9, 2025

View this post on Instagram

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

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

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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

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.

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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.

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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.

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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.

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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.

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

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.)

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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?

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. 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?