KNEE SLEEVES: The Complete Guide and the BEST Way to Put Them On (Lifting Gear Series)

/ Testify Strength & Conditioning/

In the third video in our "Lifting Gear" series, Starting Strength Coach Phil Meggers quickly covers everything you'll ever want to know about knee sleeves, including the super secret way to EASILY put them on.

(A Blast from the Past video originally published on 02/06/23)

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Power Snatch vs Split Snatch vs Squat Snatch: Which One is Best?

/ Testify Strength & Conditioning/

(A Blast from the Past article originally posted on 05/21/21)

There are three landing positions for the snatch, and each has its own advantages. Let’s briefly cover them here:

POWER SNATCH

Landing Position: Partial squat (i.e., partial-depth overhead squat)

Joy performs a power snatch.

Advantage: The power snatch is the simplest to learn as your feet do not travel far from their original pulling position. It also doesn’t require learning how to perform the overhead squat as in the . . .

SNATCH (AKA full snatch or squat snatch)

Landing Position: Overhead squat (i.e., full-depth overhead squat)

Advantage: Of the three landing positions, the full snatch allows lifters to lift the heaviest weights as this lower receiving position means the barbell doesn’t have to be lifted as high before catching it.

Joy performs a snatch.

SPLIT SNATCH

Landing Position: Split stance - nearly identical to the split jerk stance, but the split is usually even longer and deeper.

Advantage: The split snatch allows the lifter to drop further under the bar than the power snatch without requiring the ability to drop into an overhead squat position as in the full snatch. For this reason, the split snatch - although potentially useful at all ages - is especially well-suited to older lifters.

Joy performs a split snatch.

You’ll notice that the word “hang” - as in hang snatch or hang power snatch or hang split snatch - is conspicuously absent in this discussion. This is because “hang” refers to a starting position, not a landing position.

If “hang” is added as a prefix, then the lift simply starts with the bar hanging in the hands (usually at about mid-thigh height) as opposed to starting with the bar resting on the floor.

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

The Strength Training Strategy No One Taught Us

/ Testify Strength & Conditioning/

Everyone talks about sets and reps, but almost no one knows this. There’s a missing strategy behind real strength training — and it changes everything. Starting Strength Coach Phil Meggers covers the overlooked approach that separates the strong from the stuck.

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 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