The Testify Reformer - September 29, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video How NOT to Deadlift (they got it ALL WRONG) (click the title to watch):

Lee Tucker
I was wondering why the bar kept hitting knees on the way down , wow

Phil
I hope this helps you out!

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

How NOT to Deadlift (they got it ALL WRONG)
Strong pulls start with solid technique. Don’t let this common deadlift error hold you back—watch this before your next training session. Click here to watch.

 

When Your Training Motivation is Low...
Running on empty when it comes to training motivation? Phil gives you 3 tips to help you stay consistent with your training. Click here to read.

 

Blast from the Past: What is a Clean (AKA Squat Clean or Full Clean)? | Olympic Weightlifting Technique
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? We cover it all here in about a minute. Click here to watch.

 

Blast from the Past: When to Use Lifting Straps (and when NOT to!)
When should you use lifting straps in your training, and when should you not use them? 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

Thanks to everyone who came out for our first ever Friday Night Fun Night: Trivia Teams! The food was delicious, the competition was great, and we look forward to making this an annual event!

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.

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”
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 2025.08.25.

Option 2
Bike/row:
4 x 800m

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

Compare to 2025.07.07.

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 2025.06.09.

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 2025.06.09.

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.

When Your Training Motivation is Low...

/ Testify Strength & Conditioning/

We’ve all been there.

It’s been a long day, and you have to train. Or, perhaps it’s been a short night, and you’re supposed to get up early and train.

You know the barbell is going to be heavy, and you just Don’t. Want. To. Train.

You train anyway, of course, but let’s quickly cover three tips that just might help make sure that you stay consistent and get your training done in situations like this. These are useful strategies for me, and I hope they prove useful for you as well.

Tip #1: Champagne Problems vs Real Problems
Remind yourself that this is a champagne problem.

When you don’t want to train, when you don’t feel like putting in the work, remind yourself that it is a privilege to train.

If your struggle today is whether or not to train - and not starvation, disease, or death - then that’s a good situation to be in. It’s a privilege to have that type of struggle.

Tip #2: Insult Yourself
Be a little self-derogatory in moments like this. The self-talk goes something like . . .

“Don’t be a baby.”

“Don’t be a pansy.”

“Don’t be a [choose your own insult].”

You get the idea. A little self-insult goes a long way.

Tip #3: How Will You Feel When You Walk Out the Door?
Remind yourself that no matter how you feel when you walk in the gym door, you’ll survive the training just like you’ve survived every other training session, and you’re going to like the way you feel - that sense of accomplishment - when you walk out the door at the end of the workout.

You will appreciate the fact that you weren’t a wimp - you went in and got the job done.

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

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)

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

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?

book a free intro

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?

book a free intro

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.