7 Things Successful Lifters Do Before Pressing HEAVY (plus BONUS tip)

Here are 7 things that intelligent, wise – crafty even – lifters do before pressing, and while we’re at it, we’ll cover a bonus tip at the end that you might not usually think about.

#1 Grip
Make it narrow.

This isn’t the bench press. If you reach straight out in front of you as if you’re Frankenstein’s monster, you’re doing well. To oversimplify it (slightly), guys will have their index fingers right on the edge of the knurling, i.e., close to the smooth part of the bar but not on it, and gals will place their index fingers right on the smooth part of the barbell with the rest of their fingers on the knurling.

There’s a little more variability in reality, but this is a good place for most people to start.

#2 Grip . . . Again
Support the bar in the base of your palm – not up by the pads of your fingers.

Simply pronate your grip slightly so that the base of your palm is pressing hard against the bar and then squeeze the bar tightly. Your wrists will be nearly straight (but not completely) – so if your wrists are bent back at 90°, rack the bar and fix your grip. Squeezing the bar tightly helps tighten up the muscles in your forearms and keeps the wrists from bending backward.

Check out the video below for a demonstration of the error as well as the solution.

#3 Legs, Elbows, and Wrists
As you approach the bar to unrack it, dip down far enough with your legs so that you can rotate your elbows into a position where they are slightly in front of the bar when viewed from the side. Keep a tight grip on the bar so that your wrists remain neutral (and not bent backward at 90°).

At this point, simply stand the bar up with your legs. You unrack the bar using your legs, and nothing – nothing – from your waist up should change position after you unrack it.

If you have to adjust your elbow or wrist position after you unrack it, then you set up incorrectly before standing it up. Rack it, fix it, then unrack it again.

#4 Stay Close
This is not a distance event. After you unrack the bar, stay close to the rack.

Stand the bar up, take one small step backward with each foot, and your stance should be set permanently.

#5 Focal Point
Pick something directly in front of you on the wall at eye-height and stare at that spot — stare at it before you unrack the bar, throughout the entire set, and until you rack the bar again.

#6 Breathing and Bracing
Before every rep, take a breath, hold that breath by performing a Valsalva maneuver (check out the video below), and tighten every muscle in your midsection. Hold that breath and keep clamping down on the muscles of your trunk through the rep until the bar is back at the start position. At this point, take a new breath, brace again, and perform the next rep.

If you’re not sure how to correctly breathe and brace when training, check out the very useful video below.

#7 Knees
When you breathe and “get tight” (i.e., brace), be sure to tighten your knees, too. Flex your quads hard so that your knees don’t bend when you reach forward with your hips. You can remind yourself with any of the following cues:

• Flex the quads

• Tight knees

• Pull the kneecaps up

• Keep the knees back

Bonus Tip: Shoes
Wear lifting shoes.

The press is already very susceptible to deviations in the bar path, so don’t make things worse by lifting on a soft, squishy lifting platform like that found in running shoes, Chucks, etc.

Once you’ve trained on the noncompressible sole provided by a lifting shoe, lifting on anything else feels like standing on a pillow.

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.)

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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?

People Believed this Lie about Squatting for YEARS

Want the history of the worst squat technique ever to be suggested by a coach? Watch and learn.

(A Blast from the Past video originally published on 07/10/23)

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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?

FIVE Squat Mistakes You're Making with Your KNEES...

(A Blast from the Past article originally posted on 12/15/23)

Let’s identify and fix - in lightning-quick fashion - a few problems we commonly see with lifters’ knees in the squat.

Mistake #1: Knees Too Far In (Valgus Knees)
You’ve got your stance correctly set with your heels at roughly shoulder width and your toes pointed out about 30 degrees. Your knees, however, are tracking inside of your toes - in other words, your knees are going forward and not traveling in line with the direction your feet are pointing.

To fix this, simply cue “knees out,” “knees apart,” or “knees sideways” as you start your descent.

Mistake #2: Knees Too Far Out (Varus Knees)
This is the opposite of Mistake #1, and while less common, it’s still certainly common enough to merit discussion. In this case, you’ve done too good of a job of shoving your knees out - to the point that they now track outside of your toes.

To fix this problem, cue “knees forward” or even “knees stay in.”

Mistake #3: Knees Bending After the Hips Bend
When you start your descent, you want the hips and knees to break (i.e., bend) at the same time, but you’re making the error of bending at the hips first and then bending the knees second. This causes balance and knee positioning problems (the knees usually travel too far forward at the bottom of the squat).

To fix this problem, cue “knees and hips together” or even “knees first,” but remember that this last cue is actually an overcue (i.e., an exaggeration of what we actually want to do).

Be sure to watch the included video to see this problem and the solution in action.

Mistake #4: Knees Slide Too Far Forward
You are breaking at the hips and knees together (i.e., you’re not making Mistake #3), but your knees are traveling far past your toes, and as a result, your balance is either forward or your back angle is too vertical.

To fix this problem, remind yourself to set your knees in their final position (roughly above your toes or just slightly in front of that) at one-third to one-half of the way into your descent. They will still bend after that, of course, but you’ll keep them in that location. Check out our video on using a TUBOW to help with this.

Mistake #5: Knees Not Moving Far Enough Forward
This is simply the opposite of Mistake #4 and can sometimes occur in combination with Mistake #3. In this case, your knees move forward, but only slightly, and as a result, you hit the bottom of your squat with your knees well behind your toes and nearly vertical shins.

The fix here is the same as that for Mistake #4: set the knees during the first portion of the descent. You may need to cue yourself to “set the knees forward” to help with this. Again, check out the TUBOW video to see what this looks like in practice.

As always, we hope these tips help 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.)

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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?

Understanding squat safeties is easy, actually

Confused about squat safeties and which type is best? In this video, Starting Strength Coach Phil Meggers breaks down the different types of squat and bench safeties, how to set them up correctly, and ranks them from worst to best.

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.

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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?

The Testify Inquirer - August 3, 2026

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A post shared by Testify Strength & Cond. (@testifystrengthconditioning)

THIS WEEK'S SUBMISSION

From our video The Brutal Truth About Squatting No One Wants to Hear (click the title to watch):

Scott D
Once I embraced this way of squatting my squatting exploded and I now look forward to squatting.

Forcing my lobg-femured-self to "be tall, head up" led to years of frustrating squatting.

Phil
I believe it, Scott, and I’m glad to hear it!

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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.

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ARTICLES & VIDEOS

The Brutal Truth About Squatting No One Wants to Hear
Phil explores one of the most important truths about squatting – and how embracing it can completely change your progress. Click here to watch.

99% of Lifters Don't Know Which JERK to Perform: POWER vs SQUAT vs SPLIT
In weightlifting (AKA Olympic weightlifting), there are 3 different types of jerk, and each has its unique advantages. We cover each version as well as why you might want to perform it. Click here to read.

Blast from the Past: You Should Be Unloading Your Barbell Like This | EASY and FAST (plus BONUS tip)
How do you unload your bar after deadlifting, cleaning, rowing, etc. in a fast and easy manner? Phil explains and demonstrates and also provides a bonus tip. Click here to watch.

Blast from the Past: Bench Press with Short Legs or Back Pain?
Do your feet barely reach the ground when you bench press? We give an easy solution for those who have shorter legs, and this solution often helps those who bench with back pain as well. Click here to read.

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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.

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WHAT'S COMING UP

Below is one 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 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.

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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 2026.06.29.

Option 2
Bike/Row for 9 rounds:
1 min on
1 min off

Record distance for each round.

Compare to 2026.05.11.

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 2026.04.13.

Option 4
5-8 rounds:
50 ft sled push
50 ft sled pull (hand over hand)
Row 1 minute
Rest 1 minute

This can also be done in a group of three where the sledder determines how long the other two people row and rest.

Compare to 2026.04.13.

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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.

99% of Lifters Don't Know Which JERK to Perform: POWER vs SQUAT vs SPLIT

You have three options for performing the jerk – power jerk, squat jerk, and split jerk. Let’s cover the advantages of each so you can decide which one you should be performing.

#1 Power Jerk
The power jerk starts with the bar resting on the delts, the bar is accelerated upward using a short dip and bounce, and the lifter then receives the bar overhead, locking it out in a partial depth squat position.

becky demonstrates a power jerk.

When you read or hear “power,” think “partial squat” – they both begin with the letter P, so it's a rather handy way to remember the landing position.

The advantage of a power jerk is that it's the simplest of the three landing positions (i.e., receiving positions). You don't need to have or develop the flexibility needed for a squat jerk, and your feet hardly travel at all as they land back in a squat-width stance, whereas in a split jerk, your feet travel a very considerable distance. For these reasons, the power jerk is often used as an intermediate step when learning either the split jerk or the squat jerk.

Note: If you’d like to see these jerks demonstrated, watch the short video below.

#2 Squat Jerk
The squat jerk starts with the bar resting on the delts, the bar is accelerated upward using a short dip and bounce, and the lifter then receives the bar overhead, locking it out in a full depth squat position.

The advantage of a squat jerk is that it has the lowest receiving position of the three jerks, which helps in terms of lifting heavier loads since you don't have to get the bar as high before locking it out (i.e., when compared to a power jerk or a split jerk).

becky demonstrates a squat jerk.

The disadvantages of a squat jerk are twofold; first, it requires excellent flexibility to receive the bar in what is essentially a narrow grip overhead squat position. Second, the squat jerk provides less front-to-back stability than the split jerk and is thus very unforgiving of bar path deviations.

#3 Split Jerk
The split jerk starts with the bar resting on the delts, the bar is accelerated upward using a short dip and bounce, and the lifter then receives the bar overhead, locking it out with the feet in a split position – one foot positioned in front of the torso and one foot positioned behind the torso.

brianne performs a split jerk in competition.

The advantages of a split jerk are threefold; first, depending on the length of the split, you can receive the bar at a lower position than that of a typical power jerk (although not as low as a squat jerk). Second, you don't need to have or develop the flexibility needed for a squat jerk. Third, it has better front-to-back stability than either a power jerk or a squat jerk due to the positioning of the feet. For these reasons, the split jerk is the most common type of jerk that you'll typically see – whether in training or competition.

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.)

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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?