Pulling Blocks: What, Why, and DIY vs. Commercial (Which Should YOU Use?)

What are pulling blocks, why are they useful, and should you buy them or make them yourself? Starting Strength Coach Phil Meggers covers it all.

(A Blast from the Past video originally published on 05/15/23)

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.

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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?

Ain't Nothing Worse than a Slippery Bench!

(A Blast from the Past article originally posted on 09/24/21)

If you’re dealing with a bench that has a slippery surface, this is a situation that needs to be remedied.

We use our legs on the bench press as they provide lateral stability and support our arch, but we can only effectively drive up the bench with our legs if our shoulders are firmly pinned to the bench itself. In other words, sliding up the bench is not what we want, so if you’re training on a bench that’s a bit slick, this is a problem. Below are a few solutions, and if you don’t feel like reading, you can watch our videos on this topic instead.

Figure 1

Option 1
Take a couple of strength bands (AKA resistance bands) and place one (lengthwise) around each side of the bench as shown in Figure 1. The bands will stick to the bench quite nicely, and you, in turn, will stick to the bands quite nicely. Since many commercial gyms have these bands, this can be a handy solution if you’re training at a commercial gym while traveling.

Figure 2

Option 2
Find and buy a non-slip rug pad (or non-slip shelf liner). A 2 ft x 4 ft section should be more than sufficient, and you can get something in this size for under $10. Simply place the rug pad on the bench as shown in Figure 2, and you now have a very grippy bench on which to train.

This is probably my favorite option as it’s flexible, rolls up easily and compactly, and is therefore easy to bring with you in your training bag.

Option 3
If Options 1 and 2 aren’t available for whatever reason, you can substitute a yoga mat for the rug pad listed in Option 2. Most commercial gyms have something like this lying around. It will be a bit on the wide side, but it will usually get the job done.

Option 4
There are a few companies out there that manufacture shirts with grippy sections of material. These are designed to help keep the bar secure on your back when squatting as well as keep you in place on the bench when benching. A7 is one such company, but you can simply google “bench grip shirt” or “bar grip shirt” to find other options. I don’t have any personal experience with these types of shirts, but I’ve heard excellent reviews from those I know who train with them.

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?

Two Squat and Deadlift Mistakes That Seem Right But Aren't

Lifters are making these two mistakes on the squat and deadlift — and have no idea. Starting Strength Coach Phil Meggers covers what's going wrong and what to do instead.

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 Sun - April 13, 2026

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

THIS WEEK'S SUBMISSION

From our video This Obsession is RUINING Your Deadlifts (click the title to watch):

John
Hi coach phil. Question. What did you mean by one of your videos saying "don't stand up" on one of your deadlift video?

Phil
Thanks for the question, John, and “don’t stand up“ is simply a way of cueing the same concept that I cover in the second half of this video.

When people think about standing up in the deadlift, they often try to raise their torso/back angle too soon. Thus, “don’t stand up“ is another way of reminding yourself to stay over the bar, push the floor, straighten the knees, etc.

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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

What Most Lifters Never Learn About Arms in the Press
Does your press feels stuck or inconsistent? Phil covers 8 common errors lifters commit involving their arms as well as how to fix them. Click here to watch.

The Knees Problem: If You Don't Change This, Your Deadlift Will NEVER Grow
There are 2 deadlift mistakes you're making with your knees. Fix both of them with one simple concept. Click here to read.

Blast from the Past: DISASTROUS Weight Lifting Accident | Don't Let This Happen!
It's easy to make mistakes in the weight room, but some are more disastrous than others. Phil explains and discusses how to avoid one particularly nasty error. Click here to watch.

Blast from the Past: 2 Deadlifting Pieces of Equipment You NEED to Have!
Want a bigger deadlift? We cover two pieces of equipment that will immediately strengthen your deadlift. Click here to read.

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TESTIFY CAMPFIRE MUGS ARE AVAILABLE!

For lifters who train hard . . . and like a little campfire-style to go along with their training sessions. Durable, no-frills, and proudly wearing the Testify logo. From campsite to squat rack, this mug's for you.

Click here to head to the Testify Store.

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WHAT'S COMING UP

The annual Testify Strengthlifting Challenge was a great success this weekend, and we are immensely thankful to everyone who helped out! Loaders, judges, table officials, those who helped setup and tear down - we could not have hosted this meet without you all!

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 Barbell MAYhem - The Clean & Press Classic

• May 1, 2026

• The annual Barbell MAYhem is back, and this year's event is a Friday night clean-and-press!

• This is a single-lift weightlifting meet wherein competitors will perform the clean-and-press. Each lifter will receive 3 attempts, and the heaviest successful lift will determine their score.

• There will be prizes - for feats both serious and outlandish - throughout the night!

• Click here to register or for more information.

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.

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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 2026.03.09.

Option 2
Bike/row:
4 x 800m

Rest 3 minutes between each round. Score = slowest time.

Compare to 2026.01.19.

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 2025.12.22.

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 2025.12.22.

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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.

The Knees Problem: If You Don't Change This, Your Deadlift Will NEVER Grow

Are you making a mistake with your knees in the deadlift?

If you are, you’re doing one of the following:

1. Pulling the bar around your knees during the ascent, or . . .

2. Setting the bar down in a curved path around your knees during the descent.

Both of these make the deadlift harder, less efficient, and fabulously uncomfortable, so let’s fix them both with the same concept and cue.

If you want to see these errors and their solutions in action, check out the short video below.

Error 1: Pulling Around Your Knees
We use cues such as “push the floor,” “straighten the knees,” and “pull your kneecaps back” regularly to drive home the idea that the deadlift starts with knee extension. This knee extension helps lift the barbell and gets the knees out of the way, so understandably, it’s critical to the lift.

figure 1: Mike and phil demonstrate the error of pulling around the knees.

However, if these cues aren’t working for you, and you’re still pulling in a curved path around your knees (Figure 1), try reminding yourself to “make the bar move vertically” and “get your knees out of the way.”

That’s it.

Picture the correct bar path and get your knees slowly but surely out of the way of that bar path, and you’ll be executing the lift correctly.

Error 2: Setting the Bar Down Around Your Knees
After you lock out your deadlift, you should reach backward with your hips, bow to the floor, and set the bar down in a nice, vertical path so that it ends up on the floor directly over the middle of your foot.

However, many lifters try - whether consciously or subconsciously - to keep their torsos vertical when lowering the deadlift, and this results in a bar path that curves out and around the knees (Figure 2).

figure 2: mike demonstrates the error of setting the bar down around the knees.

This is inefficient, inaccurate, and it feels awful on the knees and back. If setting your deadlift down isn’t the easiest thing you do all day, you’re absolutely committing this error.

Again, remind yourself to “make the bar move vertically” and “get you knees out of the way” (or “keep your knees out of the way” if you prefer).

Visualize the bar traveling vertically - and quickly - downward, and keep your knees out of the way until the bar passes your knees, and you’ll have nailed it.

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?

DISASTROUS Weight Lifting Accident | Don't Let This Happen!

It's easy to make mistakes in the weight room, but some are more disastrous than others. Starting Strength Coach Phil Meggers explains and discusses how to avoid one particularly nasty error.

(A Blast from the Past video originally published on 05/13/23)

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?