Ultimate Guide to the Sled & Prowler: Workouts, Differences, Benefits, and More

/ Testify Strength & Conditioning/

Whether you’re new to sled & prowler work or looking to get more out of it, Starting Strength Coach Phil Meggers walks through the key differences, benefits, and workout ideas to help you train with purpose.

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Testify Newsday - May 4, 2026

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video 6 Hard Truths About Lifting Belts Most Lifters LEARN Too Late (click the title to watch):

Luke
Thank you very much from the UK.

A great video with some really good advice. I have recently become aware of and subscribed to your channel and have found some of your older videos on deadlifting really helpful. I would be interested in hearing your thoughts on belt position for different lifts, high belt for deadlifts, lower for squats etc.

Thanks again

Phil
Thanks for the comment, Luke, and I'm glad the deadlift videos have been useful for you.

This will take some time and experimentation, but some lifters do wear the belt in a slightly different position for various lifts (or wear them at a slightly different tension/hole selection). An example of this would be the possibility of a higher belt position for deadlift than the squat. I wear mine in the same position for both lifts, but you may want to play with that a bit.

My advice would be to make subtle adjustments.

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ARTICLES & VIDEOS

6 Hard Truths About Lifting Belts Most Lifters LEARN Too Late
A lifting belt is one of the most misused pieces of gear in the gym. In this video, Phil breaks down six common mistakes and the simple corrections that go with them. Click here to watch.

 

12 Pieces of Lifting Gear to THROW AWAY (and What to Replace Them With) - Part 1
What pieces of weight lifting equipment would gym owner and Starting Strength Coach Phil Meggers throw away and what would he replace them with? This is Part 1 of a two-part series. Click here to read.

 

Blast from the Past: How to INSTANTLY Squat More Weight!
Want to add pounds to your squat right away? Make sure you're utilizing the stretch reflex - the "bounce" - correctly. We show you how real quick-like. Click here to watch.

 

Blast from the Past: Bar Math: Are You Using the S.A.D. Method? Stop It Now.
Quit using subtraction and division to load weight onto your barbell! Share this with a friend who struggles with bar math, and if it's you, we can help. Click here to read.

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.

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.

Testify IronFest VIII

  • July 10, 2026

  • 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.

Minneapolis, MN: Starting Strength Squat & Deadlift Camp

  • October 3, 2026

  • 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.

THIS WEEK’S CONDITIONING

Option 1
Sled Pyramid – 4, 5, or 6 tiers
Go up and down a 4, 5, or 6 tier “sled pyramid” – rest as needed. The distance for each round is 80 m indoors (a down-back on the 40m course) or 200 ft outdoors (2 down-backs on the 50 ft course). Rest as needed.

For example, Bob does the following (4 tiers):
Round 1: Empty sled
Round 2: 25#
Round 3: 50#
Round 4: 75#
Round 5: 50#
Round 6: 25#
Round 7: Empty sled

Compare to 2026.03.30.

Option 2
Bike/row:
3 rounds of:
8 x 20 sec on/40 sec off
Rest 3 min between rounds

Score = lowest distance

Compare to 2026.02.09.

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 2026.01.12.

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 2026.01.12.

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.

12 Pieces of Lifting Gear to THROW AWAY (and What to Replace Them With) - Part 1

/ Testify Strength & Conditioning/

Not all lifting equipment is created equal, and some of it is downright awful. From “this-is-fine-but-there-are-better-choices” gear all the way to the “heavens-to-betsy-don’t-ever-use-that” category, we’ll keep it quick and cover what to avoid, what to throw away, and what actually works well.

This is Part 1 of a two-part series, so be sure to check back next week for Part 2.

Knee Sleeves
5 mm thick knee sleeves – don’t buy them.

They’re useful, but once you’ve used 7 mm sleeves, you’ll never go back. If you’re shopping for your first pair, avoid the 5 mm sleeves in the first place and simply get a pair of 7 mm thick sleeves.

A few solid options are provided below:

Lifting Straps
With knee sleeves, it’s a case of “option 1 is fine, but option 2 is better.”

This is not the case with lifting straps.

Don’t train with cloth lifting straps. They will tear at some point, and inevitably, it will happen at a very inopportune moment.

They can be useful for putting on a stiff pair of knee sleeves, and you can check that out in the video below.

For actual lifting, however – not just putting on your knee sleeves – you want straps that are durable, such as the DIY version that we make from climbing webbing (watch the short video below).

We’ve also linked to a few quality, commercially available options below in case you’re not interested in making your own straps.

Lifting Shoes
First of all, on a “champagne-problem” level, I’d recommend avoiding the Adidas Powerlift or any other lifting shoe that uses a compressed foam sole. They’re not terrible, but there are firmer, more non-compressible sole options out there, and the heavier your lifts are (or the heavier you are), the more you’ll notice the difference.

Now – the actual problem . . . Chuck Taylors.

chucks are great for toddlers . . . not lifters.

Remember – Chucks are a lifestyle shoe, not a lifting shoe. They’re comfortable to walk around in, which tells you that the sole is far more compressible (i.e., squishy) than you want for lifting.

Instead, go out and get yourself an actual pair of lifting shoes. The non-compressible sole makes for a fantastically solid platform on which to lift. Other shoes feel like lifting on pillows by comparison.

Here are some solid choices to get you started on your shopping:

Wrist Wraps
Don’t get 12 inch long wrist wraps. They don’t provide much in the way of support. Instead, get yourself a pair of 18 inch wraps or perhaps a pair of 24 inch wraps, but be warned that the 24 inch variety can be mildly cumbersome to put on.

Chalk
Specifically, we’re talking Spider Chalk versus everything else out there. Your basic magnesium carbonate chalk is a solid choice and will work fine.

However, the blocks from the folks at Spider Chalk are dense, solid, and tend not to break nearly as easily as regular chalk blocks.

It’s a bit silly to be a huge fan of a specific chalk company, but we are, and Spider Chalk is the only chalk we order.

Barbells
Don’t buy a 30 mm thick barbell. With a diameter of 30 mm or greater, you’re looking at a low quality barbell that had to be that thick since it was built from cheap steel.

Thick barbells make it very difficult to maintain a secure grip with heavy pulls, and this type of barbell also tends to rotate poorly (and loudly). Another sign of a low quality bar is a hex bolt in the place of an end cap. Avoid that bar like the plague.

Get a 28-29 mm diameter barbell and don’t skimp on quality. The barbell is the place to spend your money.

We are big fans of the Starting Strength Bar from Texas Power Bars, and I’ve also heard good things about the Powerlifting Bar 2.0 from Bells Steel. Finally, Grant Broggi of The Strength Co. makes the best lifting plates in the business, and I have no doubt that his barbells live up to that standard as well.

As always, we hope this helps you get stronger and live better. See you next week in Part 2!

-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 to INSTANTLY Squat More Weight!

/ Testify Strength & Conditioning/

Want to add pounds to your squat right away? Make sure you're utilizing the stretch reflex - the "bounce" - correctly. Starting Strength Coach Phil Meggers shows you how real quick-like.

(A Blast from the Past video originally published on 05/22/23)

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

Bar Math: Are You Using the S.A.D. Method? Stop It Now.

/ Testify Strength & Conditioning/

(A Blast from the Past article originally posted on 10/01/21)

Bar math can be tricky, and if you’re a new lifter (or even an experienced one!), you might find that simply loading the correct weight on the bar is one of the more difficult aspects of your training experience. Let’s solve this (if you like, you can just scroll to the end of this article and watch the video instead!).

First - what not to do. Do NOT use the “subtract-and-divide” (SAD) method to figure out your bar math. Here’s an example - we want 110 lb on the bar (i.e., 110 lb total - including the bar’s weight), so we subtract the 45 lb bar from 110 lb, and we get 65 lb left over. We then divide 65 by 2 since we have to split that 65 lb between each side of the barbell to get 32.5 lb, and now we need to figure out how to load 32.5 lb on each side.

Again - do NOT do this. Mathematically, yes, it makes sense, but in the long run, it’s neither the easiest nor the quickest way to go about this process. We’ve seen people break out calculators to do this, and we’ve even seen people working some long division to accomplish this process, but no matter what tools you have at your disposal, SAD isn’t very practical, and it’s rather error prone as well.

The best method is to simply load the largest possible plate (without going over your target weight) that you can every single time. Your brain works decently with subtraction and division, but it works quite a bit better with addition and multiplication, and this “largest possible plate” (LPP) method takes advantage of this fact. An additional advantage to this method is that you’ll start to memorize some “milestone weights” or “landmark weights” along the way (this will happen whether you mean to do so or not!), and this is extremely useful.

Let’s run through the 110 lb example again - this time using LPP. (Warning - this looks bad on paper, but it’s far easier in practice.)

  • Can I add a 45 lb plate (on each side)? 45 x 2 = 90, and adding 90 lb to the bar is too much, so no, I can’t. Move on.

  • Can I add a 25? 25 x 2 = 50, and 50 + 45 (bar’s weight) = 95, so yes, I can.

    • By the way, 95 lb is one of those landmark weights you’ll eventually have memorized, which is very useful as you’ll build upon that for other weights.

  • Now we’re at 95 lb. Can I add a 10? 10 x 2 = 20, and 20 + 95 = 115, and that’s too much, so no, I can’t add a 10. Move on.

  • We’re still at 95 lb. Can I add a 5? 5 x 2 = 10, and 10 + 95 = 105, so yes, I can.

  • Now we’re at 105 lb, and I’m close enough to 110 that I realize that I need 5 more lb total, so I simply add a 2.5 lb plate to each side, and I’m done. (Technically, there’s a little “subtract-and-divide” going on here at the end, but I get to do it with very small numbers, which is nice.)

To recap:

  • Adding 25s (i.e., one to each side) takes us to 95 lb (in total weight).

  • Adding 5s takes us to 105 lb.

  • Adding 2.5s takes us to 110 lb.

This is actually far simpler in practice than it looks on paper, but you’ll have to try it out to believe me. Again, all you need to do is put the largest possible plate on every single time without actually going above the weight that you’re trying to reach.

By doing this repeatedly as you train each day, you’ll eventually know that 25-lb plates take you to 95 lb, 45-lb plates take you to 135 lb, etc., and this type of accidental memorization speeds up the process even more. In the long run, if you force yourself to keep doing your bar math in this manner, you’ll be a faster and more accurate “bar mathematician” than if you stuck with the ol’ SAD method.

Feel free to check out our video on this topic, and 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:

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

  • 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.

(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

6 Hard Truths About Lifting Belts Most Lifters LEARN Too Late

/ Testify Strength & Conditioning/

A lifting belt is one of the most misused pieces of gear in the gym. In this video, Starting Strength Coach Phil Meggers breaks down six common mistakes and the simple corrections that go with them.

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