Testify Review - August 24, 2026

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Stop Putting Your Lifting Belt On Wrong & Try This Instead (click the title to watch):

Hugh Le Fitness
Pioneer came up with that? I thought it was SBD.

Phil
SBD has a hybrid lever-prong system as opposed to the adjustable version provided by Pioneer. SBD's is still good, but I like Pioneer's design a bit better as it allows very quick, 1/2" adjustments as opposed to taking the prongs out of the holes and the 1" inch adjustments on the SBD design.

These are minor differences as both companies make great belts. The biggest reason I recommend Pioneer over SBD is the price difference - $310 for the SBD and less than half of that for the Pioneer ($131, I believe). For that reason, I don't recommend SBD to anyone unless they really just love the SBD name.

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

Stop Putting Your Lifting Belt On Wrong & Try This Instead
Putting your lifting belt on should be easy and straightforward. Phil gives you 3 methods that accomplish exactly that . . . and 1 is sneaky smart. Click here to watch.

 

STOP Making These MISTAKES With Your Lifting Gear | Part 1: Straps, Wraps, Plates, and more…
You're making some mistakes with your lifting gear, and you don't even know it. In Part 1 of this series, we cover 7 errors (and how to fix them) that lifters make with their equipment. Click here to read.

 

Blast from the Past: Why THIS is the Most Important Supplement for Building Muscle
The best supplement for strength? It's not what you think. Click here to watch.

 

Blast from the Past: Correct Grip for Snatch, Clean, and Jerk
Gripping the bar for the Olympic lifts shouldn't be complicated, but there are a few simple things you must do to ensure you're getting the most out of your lifts. 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 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.

Push Pull Pandemonium

  • October 16, 2026

  • Join us for a Friday evening filled with benching, deadlifting, and general revelry!

  • Sign up by September 25 to get a meet shirt and avoid the late registration rate!

  • Registration ends October 15.

  • 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.

Kansas City, MO: Starting Strength Squat & Deadlift Camp

  • November 14, 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
Outdoors:
10 rounds of:
Push sled 100 ft
Pull sled 100 ft (hand over hand)

Indoors:
20 rounds of:
Push sled 50 ft
Pull sled 50 ft (hand over hand)

Compare to 2026.07.20.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2026.06.01.

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 2026.05.04.

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 2026.05.04.

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.

STOP Making These MISTAKES With Your Lifting Gear | Part 1: Straps, Wraps, Plates, and more…

/ Testify Strength & Conditioning/

There are all sorts of errors people make with their lifting gear, so let’s get some things straightened out in this multi-part series. In today’s article, we’re covering errors 1 - 7.

Error #1: Lifting Straps
Don’t wear your lifting straps up on your wrists. Whether you use the style of strap we make or if you use the strap-and-loop style, lifting straps are designed to be worn down on the hand.

correct position for straps - whether strap-and-loop-style (left) or quick-release (right)

Error #2: Lifting Belt
Don’t wear your lifting belt loosely.

A lifting belt should be snug – it should feel tight. If you’re new to using a lifting belt, and if you’re wearing it correctly, it probably needs to feel uncomfortably tight at first.

A properly worn belt helps you brace harder – a loosely worn belt is just a fashion accessory.

Error #3: Straps . . . Again
Don’t use cloth straps.

Cloth straps wear poorly over time and will eventually tear at an inopportune moment.

We use climbing webbing to make ours, and as a result, they’re nearly indestructible. IronMind makes some excellent, durable straps out of a similar type of webbing (as do some other manufacturers), and seat belt straps are a great choice of material as well.

Error #4: Wrist Wraps
Don’t wear your wrist wraps too low on the arm.

If your wrap is low enough that you can easily flex and extend your wrist (I.e., bend it forward and backward), you’ve defeated the entire purpose of the wrist wrap.

A wrist wrap should help stabilize your wrist – its job is to prevent movement. With this in mind, make sure it actually covers the wrist. This means it will cover some of the hand and some of the arm. 

When in doubt, wrap it a bit higher than you think you should and see if that helps stabilize the wrist. It should be difficult to bend the wrist forward and backward.

Watch the short video below to see this error (and others) as well as the solution.

Error #5: Loading Metal Plates
Don’t load your metal plates onto the barbell with the numbers facing outward.

The numbers face inward - always. This allows you to have a solid purchase on the lip of the plate, which makes it easier to lift and handle the plates. This also makes it less likely that you will suffer lifting’s most common injury – a broken toe (i.e., from dropping a plate on your foot).

nate loades the plates incorrectly (left photo with numbers facing outward) and correctly (right photo with numbers facing inward)

There are a few reasons plates might be loaded with the numbers facing outward. First, it is usually a requirement at powerlifting meets – specifically, the first plate is loaded “numbers in” and all subsequent plates are loaded “numbers out.” This rule was probably created by equipment manufacturers who also sponsored meets and wanted to make sure their company name was as visible as possible.

Second, fitness influencers love to do this. Perhaps it looks better for the viewing public – I’m not sure, but it’s still silly.

Third, it’s possible that a lifter is sponsored by a plate manufacturer, and in this case, he might endeavor to have the company name visible whenever possible.

Last, a lifter simply might not know any better. He might not know how easy it is to grab the lip of every plate with your fingers. This is the only sensible reason, and after reading this article, you know better.

“Numbers in” is far superior to “numbers out,” and it’s common sense once you’ve done it.

Error #6: Lifting Straps . . . Seriously?
Don’t wear your strap-and-loop-style straps with the tail pointing the wrong way.

With this style of straps, you feed the tail through the loop so that the straps are mirror images of each other, and thus they are right- and left-hand specific. Wear them so that the tail of the strap points toward your thumb (i.e., toward the middle of the bar) and not toward your pinky.

Incorrect: tail pointing toward pinky (left photo) vs correct: tail pointing toward thumb (right photo)

Error #7: Lifting Straps . . . Last Time
Don’t wrap your straps toward the outside of the bar.

This should be a difficult mistake to make if you’ve taken care of error #6. Nonetheless, it’s worth remembering that you wrap the strap toward the center of the bar – not toward the collar of the bar.

Watch the short video below to see this error (and others) as well as the solution.

Straps wrap inward – never outward.

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

Why THIS is the Most Important Supplement for Building Muscle

/ Testify Strength & Conditioning/

The best supplement for strength? It's not what you think. Starting Strength Coach Phil Meggers explains.

(A Blast from the Past video originally published on 07/17/23)

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

Correct Grip for Snatch, Clean, and Jerk

/ Testify Strength & Conditioning/

(A Blast from the Past article originally posted on 12/22/23)

When gripping the bar for the Olympic lifts (i.e., the snatch and the clean-and-jerk), there are a few special considerations to bear in mind, so let’s address these.

This is the third and final article in our series on the correct grip for each lift. In the first article, we discussed the compression grip, which is useful for pressing movements such as the press and bench press, and in the second article, we covered the tension grip, which is useful for pulling movements such as deadlifts, cleans, and rows.

#1: Chalk
Use it.

Hopefully, all of this goes without saying, but sadly, that is often not the case. Chalk is useful for all of the lifts (both pushing movements and pulling movements), but it is especially useful for pulling movements like the deadlift and - in this case - the snatch and the clean. Specifically, chalk is useful for friction, so it contributes mightily to your ability to securely grip the bar.

If you’re training efficiently, you go through more chalk in a weightlifting (AKA Olympic lifting) session than you do in a strength training session (deadlifts, squats, presses, etc.). When training the Olympic lifts, you perform a lot of singles, doubles, and triples, so there is quite a bit of gripping and re-gripping of the barbell, and as a result, you go through a healthy dose of chalk. It doesn’t need to be caked on your hands, but chalk up on a regular basis.

#2: Hook Grip
For every single snatch and clean you perform for the rest of your life, use the hook grip (this doesn’t apply to the jerk).

Figure 1: The hook grip

Don’t use a double overhand grip, don’t use an alternate grip (AKA mixed grip or switch grip). Use the hook grip, i.e., the grip wherein your thumbs go on the bar first, and your fingers go over your thumbs (Figure 1).

The hook grip video included below goes more in-depth on how and why we hook grip, but suffice to say we use it because, although the Olympic lifts are not as heavy as a deadlift (which certainly requires a modified grip such as a hook or alternate grip), they must be pulled quickly. Because they have to be accelerated, your grip will be compromised if you don’t modify your grip.

With this in mind, get used to the hook grip right away. Start hook gripping your snatches and your cleans immediately at the outset of your training.

#3: Hook Grip and the Snatch
As discussed, you hook grip when you snatch, but when you rack the bar overhead, you may or may not keep the hook grip.

Some lifters may need to let the thumb slip out of the hook grip, and to determine whether or not this applies to you, keep the hook grip (when racking the bar) at first, and you’ll know pretty quickly if you need to make a change. If you experience discomfort when racking the bar overhead, or if keeping the hook grip is slowing down your turnover, then you’ll need to let the thumb slip out of the hook grip on the turnover (i.e., transition).

Note that when letting the thumb slip out from the hook, you don’t actually release the grip. Admittedly, this process is often referred to as “releasing the hook grip,” but all you simply do is allow the thumb to slip out of the hook grip while maintaining a solid purchase on the bar (refer to the video below to see how this is done).

To recap, try keeping the hook grip at first, and if that doesn’t work, let the thumb slip out of the hook as you rack the bar.

#4: Hook Grip and the Clean
Unlike the situation with the snatch, you always “release the hook grip” when performing the clean. Specifically, let the thumb slide out of the hook during the turnover (AKA transition), i.e., as your elbows rotate forward and up and as you rack the bar on your shoulders (Figure 2).

Figure 2: Maddie has released the hook grip (incidentally, she has also let her pinky slip off the bar, which is unimportant).

Attempting to keep the hook grip when racking the bar results in a slower turnover that is very often uncomfortable or even painful on the elbows and wrists. Because of these issues, keeping the hook results in a greater likelihood of missed lifts, so with this in mind, be sure to release the hook on your cleans.

#5: Hook Grip and the Jerk
It doesn’t make any sense to use the hook grip on the jerk, so don’t do it (Figure 3).

When you prepare for the jerk, the bar is sitting on your shoulders since you just cleaned it, and since you read tip #4 above, you’ve already released your hook grip. Additionally, the hook grip is useful for pulling movements (e.g., deadlifts, snatches, and cleans) and completely useless for pushing movements like the jerk, so attempting to regain the hook grip before performing the jerk is pointless and - even worse - a waste of time and energy.

figure 3: brianne wisely avoids the hook grip when jerking.

No hook grip on jerks.

As always, we hope these tips 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

Stop Putting Your Lifting Belt On Wrong & Try This Instead

/ Testify Strength & Conditioning/

Putting your lifting belt on should be easy and straightforward. Starting Strength Coach Phil Meggers gives you 3 methods that accomplish exactly that . . . and 1 is sneaky smart.

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

Testify Star-Advertiser - August 17, 2026

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Easy Slow Cooker Mexican Shredded Chicken (click the title to watch):

Aloysius
Yes! This is how I make white chilli - I could easily eat this every day for the rest of my life and not get bored, haha. Absolutely delicious and almost no prep time required, just throw it in and go!

Phil
Absolutely, and “throw and go“ should be a phrase right up there with “set it and forget it.“

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

Easy Slow Cooker Mexican Shredded Chicken
This Mexican shredded chicken is easy, delicious, and works in just about everything — tacos, burritos, enchiladas, quesadillas, burrito bowls, and more. It's also packed with protein, which means it's as practical as it is tasty. Set it. Forget it. Eat well all week. Click here to watch.

 

Want a BIGGER Bench Press? | Use These FOUR Tactics
Phil covers four major technical aspects to focus on and evaluate when trying to improve your bench press. Click here to read.

 

Blast from the Past: The 2 Most Overlooked Bench Press Tips
What's the worst mistake on the bench press? It's not what you think. Click here to watch.

 

Blast from the Past: Fix Your Early Arm Bend on Your Cleans and Snatches!
Struggling to keep your arms straight on your cleans and snatches? Phil provides 4 cues to help avoid that power leak as well as the inconsistency that it often brings with it. 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 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.

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 2026.07.13.

Option 2
Bike/row:
5 min on
4 min off
4 min on
3 min off
3 min on
2 min off
2 min on
1 min off
1 min on

Record distance for each interval and add for total distance.

Compare to 2026.05.25.

Option 3
Outdoors:
8 rounds:
4 tire flips
50 yd sled push (25 yd down-back)
Rest 1 minute

Indoors:
8 rounds:
4 tire flips
100 ft sled push (50 ft down-back)
Rest 1 minute

Compare to 2026.04.27.

Option 4
5 rounds:
4 tire flips
8 sledgehammer strikes
6 pull-ups
10 push-ups

Pull-ups and push-ups can be modified – talk to the coaches for options.

Compare to 2026.04.27.

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.