What is a Hang Clean? | Olympic Weightlifting Technique

/ Testify Strength & Conditioning/

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

(A Blast from the Past video originally published on 02/18/23)

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3 Ways You're Ruining Your Squat

/ Testify Strength & Conditioning/

(A Blast from the Past article originally posted on 07/21/23)

Let’s cover a few mistakes that you might be making with your squat, and then let’s fix them fast.

Mistake #1: Trying to Stay Upright
When you squat, don’t confuse a vertical back with a straight back. We want a straight back - it’s more efficient - but we’re not all that interested in a vertical back. Of course, your back will be vertical at the beginning and the end of the squat (i.e., when you’re standing up), but throughout the squat, it will (and should) move through a range of angles.

To fix this problem, as you start your squat, reach back with your hips and simultaneously point your chest at the floor as you descend (watch the included video for a demonstration). In other words, get leaned over as you descend - it will put you in a stronger, more efficient position at the bottom of the squat so that you can effectively drive your hips up out of the hole. Trying to stay upright (and trying to get upright too soon on the ascent) simply makes your squat harder and less efficient than it should be.

Mistake #2: Not Shoving Your Knees Out
When you squat, your knees travel forward - after all, that’s what knees generally do when they bend, but you are also going to shove them sideways, i.e., you’re going to shove your femurs apart from one another. We don’t want your knees to travel only forward; instead, your knees are going to travel both forward and out (i.e., forward and sideways).

To accomplish this, take a stance with your heels roughly shoulder-width apart, and then point your toes out at about a 30 degree angle. As you start to descend, point your knees in the direction of your toes so that your femurs are parallel to your feet (again, watch the included video for a demonstration).

When you shove your knees out, you allow your adductors (i.e., your groin muscles) to contribute to the lift, and this makes for a stronger squat. Shoving your knees apart also means that you get your femurs out of the way of your hips and torso, and this, in turn, makes it easier to achieve proper depth in the squat.

Mistake #3: Arching Your Back
You don’t want an arched back; in other words, you don’t want your spine in a position of overextension. Granted, you don’t want a rounded or flexed back, but we certainly don’t want an arched back either. An arched back is neither a comfortable nor a strong position in which to support a heavy load. You simply want your back to be straight and rigid as this is very efficient for transferring force from your hips and legs to the barbell. Watch the included video for a demonstration of what to do (and what not to do).

If you find yourself arching your back before or during the squat, remind yourself to clamp down hard by contracting your abs as tightly as you can. If this doesn’t work, you may need to use an overcue and tell yourself to “round your back” just a bit. However, remember that this is an overcue and be conservative with its use - you don’t actually want a rounded back, but you may find that this helps you successfully achieve a straight back.

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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This 1 Minute Routine Makes Your Deadlift Instantly Stronger

/ Testify Strength & Conditioning/

One minute. One habit. A huge difference in how your deadlift feels and performs. Try this before your next pull—you’ll feel it immediately. 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 Leader - October 20, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video You’re Probably Bench Pressing Wrong, and It’s Ruining Your Lifting (click the title to watch):

Alex
Take a big breath at the top into your chest or belly? Some say the latter, some, even professional powerlifters say the former. So confusing😮‍💨

Phil
Yes, the fitness community often likes to make this more confusing that it needs to be. You’ve been breathing your whole life, so don’t worry about whether it’s into your chest or your belly (since technically it’s into your lungs :-)).

Simply take a breath, then hold it and clamp down on every single muscle in your midsection/trunk as if you expected to get punched. If you’re bracing like that, you’re doing it correctly.

It’s worth noting that you hold your breath using a closed glottis and not by holding your breath against your lips. In other words, you hold your breath in the back of your throat, not up against your lips.

You can do this with your mouth open or closed, but if you’re not sure exactly how to do it, try saying the word “hick“ and holding the “ck“ sound at the end.

Here’s a video a while back that covers this a bit more:
How to Breathe and Brace Correctly When Lifting Heavy | Valsalva Maneuver
https://youtu.be/XhM3fli3A_s

Alex
@TestifySCThanks ❤

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

You’re Probably Bench Pressing Wrong, and It’s Ruining Your Lifting
Most lifters are benching wrong in at least three of these ways. Watch all 7 mistakes — and stop wrecking your lifts before your next session. Click here to watch.

 

The Most Common Bench Press Mistake You Don’t Even Realize You’re Making
Phil addresses and helps you fix a common bench press error in this short article. Click here to read.

 

Blast from the Past: WRIST WRAPS: The Complete Guide and how NOT to Put Them On! (Lifting Gear Series)
We cover everything you'll ever want to know about wrist wraps, including how NOT to put them on. This is the 4th video in our "Lifting Gear" series. Click here to watch.

 

Blast from the Past: The Deadlift: Sock it to Me, Baby
Want an easy way to improve your deadlift? Phil really socks it to you with this tip. 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.

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.

Testify Christmas Classic

  • December 13, 2025

  • The Christmas Classic is a team strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2-4 lifters/team and perform all 4 lifts; each lifter will receive 3 attempts for each lift.

  • 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 2025.09.15.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2025.07.28.

Option 3
Outdoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Indoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
100 ft farmer carry (50 ft down-back)
Rest 1 minute

Compare to 2025.06.30.

Option 4
10 x 50 ft yoke carry
Each carry is 25 feet down and 25 feet back and is for time. Rest 1 minute between carries.

Compare to 2025.06.30.

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 Most Common Bench Press Mistake You Don’t Even Realize You’re Making

/ Testify Strength & Conditioning/

Let’s fix a bench press error that is all too common.

This particular error is relatively easy to fix, but unfortunately, it’s also easy to accidentally commit, and it’s extraordinarily easy to be unaware that you’re committing it in the first place.

Let’s identify the mistake and fix it fast.

The Mistake
The error is that of having a poor focal point or simply having no focal point at all when benching, which makes it difficult to hit a consistent and efficient bar path for each of your reps.

When benching - and really during any barbell lift - you want to stare at an immovable point. A focal point should help you establish balance and consistency, and something that moves does not help you accomplish this.

The Solution
With this in mind, don’t want to watch the bar since the bar is a moving object. Instead, pick a spot directly above you on the ceiling and stare at it at the start of rep, during the descent, during the ascent, and at lockout. 

Before starting the descent, you can see the barbell in your peripheral vision - the bar starts there, and it’s your job to make sure that the bar finishes in that same spot in your periphery every single time.

Keep it simple. Keep it consistent.

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

WRIST WRAPS: The Complete Guide and how NOT to Put Them On! (Lifting Gear Series)

/ Testify Strength & Conditioning/

Starting Strength Coach Phil Meggers covers everything you'll ever want to know about wrist wraps, including how NOT to put them on. This is the 4th video in our "Lifting Gear" series.

(A Blast from the Past video originally published on 02/13/23)

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