What is a Clean (AKA Squat Clean or Full Clean)? | Olympic Weightlifting Technique

/ Testify Strength & Conditioning/

What is a clean? How is it different from a power clean or hang clean? What is a squat clean? What is a full clean? Starting Strength Coach Phil Meggers covers it all here in about a minute.

(A Blast from the Past video originally published on 02/04/23)

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When to Use Lifting Straps (and when NOT to!)

/ Testify Strength & Conditioning/

(A Blast from the Past article originally posted on 07/07/23)

What are some viable uses for lifting straps, when should you use them, and when should you not use them? Let’s hit it.

(For instructions on how to easily make your own straps as well as how to use them, see a few of our videos in this article.)

Weightlifting (AKA Olympic lifting or Olympic weightlifting)
If you regularly practice the snatch and clean, you use the hook grip a lot, and as a result, your thumbs can accumulate quite some wear and tear over time. Keep using the hook grip on the snatch and clean - after all, this is part of practicing your sport. However, you might want to use straps on your deadlifts (and rows) to give your hands a break when possible.

Lighter Pulling Day
If you have a light or medium pulling day built into your week - something along the lines of a lighter deadlift day or a row - and if your hands are a bit beat up from your heavy deadlift day, then go ahead and use straps on the lighter pulling movements.

Injury or Other Impairment
Got a broken finger or a sprained thumb? Use straps. Perhaps you’re missing a finger or two or you have a neurological impairment that prevents one hand from squeezing as tightly as the other hand. Again, use straps. The other option is to not pull at all, and that’s a rather silly option.

Back-off Sets
On your heavy deadlift day, perhaps you have a top set followed by one or more back-off sets. For your top set, use the hook grip or a mixed grip as you usually would, and then for the back-off work, go ahead and use straps to give the skin on your hands a break.

Do NOT Use Straps: Cleans
Never use straps when performing cleans. Ever. You can find a few excellent examples on YouTube of people who disregarded this advice and proceeded to break their wrists. It’s worth repeating - do not use straps on cleans.

Do NOT Use Straps: Novice Linear Progression
When working through your novice linear progression, there’s no need to use straps. Simply hang on to your deadlifts using a hook grip or a mixed grip. It’s one set of five reps - that’s it. You can suffer through the hook grip for five measly reps, and if you can’t (or if your hands aren’t large enough), then simply use a mixed grip (AKA alternating grip or switch grip).

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?

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How NOT to Deadlift (they got it ALL WRONG)

/ Testify Strength & Conditioning/

Strong pulls start with solid technique. Don’t let this common deadlift error hold you back—watch this before your next training session. 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.

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?

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The Testify Examiner - September 22, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video 99% of Lifters Don't Know These Training Tricks (click the title to watch):

fastbusiness
Great tips. I learned a few new things. One other suggestion; mention that there is no point in taking several steps back away from the rack when doing squats. Sometimes, when exhausted from a heavy set it is hard to take one step back to the rack, even more so when you're 4 or 5 ft. away from it.

Phil
That would have been an excellent addition. We’ve done a video or two on that in the past, and that would’ve been a good thing to add to this list.

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

99% of Lifters Don't Know These Training Tricks
Most lifters are leaving progress on the table without realizing it. Phil covers 12 overlooked training tactics, techniques, and tricks that can change the way you approach the bar. Watch this before your next session — your future PRs will thank you. Click here to watch.

 

You're (Probably) Destroying Your Squat . . . Before You Even Start.
Is your soft, sloppy unrack destroying your squat before you even start the first rep? Let's find out. Click here to read.

 

Blast from the Past: LIFTING BELTS: The Complete Guide and What NOT to Get! (Lifting Gear Series)
We cover everything related to lifting belts - why, how, what, where, when, and what NOT to buy as well. This is the second video in our "Lifting Gear" series. Click here to watch.

 

Blast from the Past: Warning: Tire Conditioning May Cause Unstoppable Swagger
Phil covers a few options for incorporating tire work into your conditioning. Click here to read.

“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.

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.

Friday Night Fun Night: Trivia Teams!

  • Join us for the first-ever Testify Friday Night Fun Night: Trivia Teams from 6:30 p.m. - 8:30 p.m. on Friday, September 26!

  • Grab your smartest friends (or the ones who make you laugh the most) and join us for a night of trivia, laughs, and good food!

  • Teams of 3-5 people will compete in a friendly trivia contest with fun prizes up for grabs. You do not need a team to sign up!

  • We need to know numbers for planning and food, so please click here to RSVP!

Minneapolis, MN: Starting Strength Squat & Deadlift Camp

  • October 4, 2025

  • Spend the day learning the theory and practice of the low bar back squat and the deadlift.

  • Participants will spend lots of time on the platform receiving coaching and instruction on the squat and deadlift in a small group setting. We will also have a lecture and discussion on programming and cover how to identify and correct common technical problems.

  • Click here to register or for more information.

Kansas City, MO: Starting Strength Squat & Deadlift Camp

  • October 25, 2025

  • Spend the day learning the theory and practice of the low bar back squat and the deadlift.

  • Participants will spend lots of time on the platform receiving coaching and instruction on the squat and deadlift in a small group setting. We will also have a lecture and discussion on programming and cover how to identify and correct common technical problems.

  • 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 2025.08.18.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2025.06.30.

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 2025.06.02.

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 2025.06.02.

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.

You're (Probably) Destroying Your Squat . . . Before You Even Start.

/ Testify Strength & Conditioning/

It’s entirely possible that you’re ruining your squat before you even start the descent. If so, this problem needs to be fixed right away.

Are You Committed?
Today’s error is that of not getting correctly positioned before you unrack the barbell. In other words, how much effort are you putting into that process - how uncomfortable are you willing to get before you unrack the bar?

If you’d rather see this process (i.e., the mistake and the solution) in action, check out the video below.

When you stand the barbell up that two to three inches from the hooks of the rack, be sure to think of that movement as your first rep (no, you don’t get to count it), and as such, you need to get tight and correctly positioned before you do it.

Figure 1: don’t be like this fool.

What Not To Do
You certainly don’t want to get under the bar in a loose, relaxed, sloppy manner (Figure 1), then stand the bar up, walk a step or two back to take your stance, and then have to get tight under the bar - i.e., squeeze your chest up with shoulders back - when you’ve already got 100 lb, 200 lb, 300 lb, etc. on your back.

What You Should Do
Instead, be sure to position yourself and brace correctly before you stand the bar up from the hooks. Your chest is up, shoulders back, you’ve performed your Valsalva, and every muscle in your trunk that can be contracted tightly is contracted tightly so that you are rigidly braced (Figure 2).

Getting tight and properly positioned under the bar takes work and effort. If you feel relaxed and comfortable before your unrack the bar - it’s wrong.

Get uncomfortable.

figure 2: This is much better.

Your set starts before you think it does - it starts when you unrack it - so prepare yourself accordingly.

Be committed to the entire process and be sure to get tight before you unrack the bar. Your squat will thank 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?

book a free intro

LIFTING BELTS: The Complete Guide and What NOT to Get! (Lifting Gear Series)

/ Testify Strength & Conditioning/

Starting Strength Coach Phil Meggers covers everything related to lifting belts - why, how, what, where, when, and what NOT to buy as well. This is the second video in our "Lifting Gear" series.

(A Blast from the Past video originally published on 01/30/23)

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?

book a free intro