How to Use Wrist Wraps for Lifting Weights (STOP Making these 3 Mistakes!)

How do you correctly use wrist wraps when training? Where to put them? How tight should they be? What's with the loop? Phil covers the basics as well as how to avoid 3 common errors.

(A Blast from the Past video originally published on 08/19/23)

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.

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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 BEST Squat Accessory Ever?!

(A Blast from the Past article originally posted on 01/19/24)

What is the best squat accessory ever? Answer: The TUBOW. What is a TUBOW, you ask? Let’s quickly dive into that, as well as why and how you use one.

I also recommend watching the included video for a demonstration of how to use the TUBOW.

What is a TUBOW?
The TUBOW is a Terribly Useful Block Of Wood. It’s a 2-foot long block of 4” x 4” wood, and while you are welcome to use a section of 2” x 4” instead, I’d recommend sticking with 4” x 4” for stability. If you go to Lowe’s, Home Depot, or a similar big box home improvement store, you can often have them cut it to length for you, or you can cut it yourself. If you’d rather order one and not have to deal with any measuring or cutting, just click here, and you’ll be good to go.

Why Use a TUBOW?
Two common squat errors are 1) allowing the knees to continue traveling forward throughout the entire descent - thus ending up too far forward at the bottom of the squat - and 2) the lifter doesn’t allow the knees to move forward enough in the first half of the descent with the result being that the knees will eventually shoot forward at the bottom of the squat - resulting in problems with back angle and often balance as well.

The TUBOW solves these problems by giving the knees a target at which to aim. Using the TUBOW allows the lifter to set the knees’ correct position about one-third to one-half of the way into the descent. This makes sure that the knees go far enough forward at the right time while simultaneously ensuring that they don’t go too far forward.

How Do You Use a TUBOW? (hint: it’s not complicated)
First, position the TUBOW right at your toes - perhaps a half-inch or an inch in front of your toes depending on anthropometry (you’ll figure this out with practice). You can use one TUBOW or two.

Next (after unracking the bar and taking your squat stance), as you start your descent, cue your knee to touch the TUBOW lightly about one-third to one-half of the way into your descent. Again, touch it lightly - don’t knock it over.

After this, you simply keep your knee glued lightly to the TUBOW the rest of the way into your descent. Since the TUBOW won’t allow you to shove your knee any further forward, this will force you to reach back with your hips, and this, in turn, will force you to correctly lean over as you reach the bottom of the squat. The result is that, by fixing the knees’ position, we automatically fix the hips’ position and back angle as well. For this reason, we often refer to the TUBOW as the portable squat coach (especially useful for those who train without a coach).

Once you reach the bottom of the squat, drive your hips up out of the hole as normal.

A Second Benefit of the TUBOW
The TUBOW can also help fix the knees’ lateral position. You want your knees to travel in line with your toes, i.e., they shouldn’t be traveling inside of your toes (“valgus knees”), nor should they be traveling outside of your toes (“varus knees”). With the TUBOW in place, you now have a target for your knees, and this can help you fix any issues you might have with the lateral positioning of your knees.

Last Thing . . .
When needed, use the TUBOW during your warm-ups - don’t use it for your work sets (at heavy weights, the TUBOW will be a distraction). Also, don’t use the TUBOW forever - it’s a tool, not a crutch. Use it a few times to get the sense of where your knees should be, or use it if your suspect that your form has degraded over the past few sessions, but after that, use your brain to position your knees correctly. The TUBOW taught you how to control your knees - now it’s your turn to execute.

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.)

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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?

You’re Making This Part of Your Deadlift Way Too Hard

The deadlift should be as efficient as possible. In Part 2 of this deadlift series, Starting Strength Coach Phil Meggers covers two common errors that make one specific part of the deadlift harder than it needs to be and waste valuable effort.

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?

Testify Today - October 12, 2026

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A post shared by Testify Strength & Cond. | Gym in Omaha, NE (@testifystrengthconditioning)

THIS WEEK'S SUBMISSION

From our video You’re Making Your Deadlift Harder Than It Needs to Be (click the title to watch):

Benjamin Porter
Are you recommending to reset after each rep?

Phil
If the bar is set down over the middle of the foot, then the process is:

- Shins (bend the knee slightly to bring the shins into contact with the bar)

- Chest (squeeze the chest up to set the back flat and rigid)

- Pull (drag the bar up the shins)

So, in the sense of not letting go of the bar, no, the deadlift is not reset each time.

In the sense of these not being “touch and go“ reps, there is an aspect of resetting the start position each time.

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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

You’re Making Your Deadlift Harder Than It Needs to Be
The deadlift is simple, but lifters sometimes find ways to make it much harder than it needs to be. In the first video of this deadlift series, Phil covers two common mistakes that can make your deadlift unnecessarily difficult. Click here to watch.

Part 2: Your Squat Called. It Wants You to Stop Doing This.
In part 2 of this series, Phil helps you identify and quickly fix a common squat error. Click here to read.

Blast from the Past: How to Front Squat: Improve Your Front Rack Position by Doing This!
If your front squat rack position is terrible, and your cleans and front squats are causing you pain and discomfort, try this. Click here to watch.

Blast from the Past: Lifting Shoes: What and Why
What features should you be looking for in a lifting shoe, why do these features help your lifting, and what shoes should you avoid? Click here to read.

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“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.

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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.

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.

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.

Testify Christmas Classic

• December 12, 2026

• 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.

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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 2026.09.07.

Option 2
Bike/row:
12 min TT

Score = distance

Compare to 2026.07.20.

Option 3
5-10 rounds of:
30 sec ME tire flips
30 sec rest

Compare to 2026.06.22.

Option 4
Sandbag-over-bars
Set yoke at #33 for women or #35 for men.
1. 1 minute AMRAP
2. 5 rounds of 2 reps every 2 minutes (speed!)
3. 1 minute AMRAP

Weights
Female under 40 years
140 lbs and under: 75 lbs
140.1 lbs – 185 lbs: 100 lbs
185.1 lbs and over: 150 lbs

Female 40 years and over
140 lbs and under: 50 lbs
185 lbs and under: 75 lbs
185.1 lbs and over: 100 lbs

Male under 40 years
185 lbs and under: 150 lbs
185.1 lbs – 235 lbs: 200 lbs
235.1 lbs and over: 250 lbs

Male 40 years and over
185 lbs and under: 100 lbs
185.1 lbs – 235 lbs: 150 lbs
235.1 lbs and over: 200 lbs

Compare to 2026.06.22.

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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.

Part 2: Your Squat Called. It Wants You to Stop Doing This.

Are you making this squat error? Let’s fix it fast.

In Part 1 of this series, we covered a common mistake lifters make with their stance. Today, we’re talking about your eyes.

Stop using a ridiculous – or nonexistent – focal point.

If you’re looking up (Figure 1) or if you’re not even sure where you’ve been looking when you squat, I’m talking to you.

figure 1: don’t be like this fool.

Your focal point matters. Having a fixed focal point reinforces your balance (rather important with a heavy barbell on your back), and if chosen wisely, your focal point reinforces your technique as well.

With this in mind, find a spot on the floor roughly 4-6 feet in front of you and stare at it. Burn a hole in the ground with your eyes.

Find that focal point after you finalize your stance, stare at it during your first rep, between reps, and during every rep thereafter. After you rack the bar, then you can look elsewhere.

Until then, that’s where you look.

Figure 2: This . . . is much better.

That focal point (Figure 2) helps your balance, it helps you establish the correct back angle on the descent, and it helps you maintain the correct back angle on the ascent.

Additional tip: you might not actually be sure where you look when you squat, and if that’s the case, pay attention the next time you train. Also, record yourself from a front-oblique angle every once in a while. It’s not usually the best angle for spotting errors, but you might think that you have a solid, constant focal point only to find out that your gaze has been wandering when squatting. A video or two from the front will point this error out in a hurry.

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?

How to Front Squat: Improve Your Front Rack Position by Doing This!

If your front squat rack position is terrible, and your cleans and front squats are causing you pain and discomfort, try this.

(A Blast from the Past video originally published on 08/14/23)

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?