How to Get a Bigger Squat EFFORTLESSLY | 4 Mindset Shifts

/ Testify Strength & Conditioning/

Want to get a bigger, stronger squat? Here are 4 simple mindset shifts that will help - Starting Strength Coach Phil Meggers explains.

(A Blast from the Past video originally published on 07/31/23)

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Antonio and the Deadlift

/ Testify Strength & Conditioning/

(A Blast from the Past article originally posted on 12/02/18)

Do you know about the Italian physician and anatomist Antonio Maria Valsalva (1666 - 1723)? Probably not, and that’s O.K., but every time you lift, you perform a maneuver - the Valsalva maneuver - that is named after him. To Valsalva is to hold your breath against a closed glottis, or perhaps more simply, to take a big breath and “bear down.”

You Valsalva instinctively when you are trying to push a stalled or stuck car, you Valsalva when you’re constipated and trying to poop, and fighter pilots Valsalva as part of their Anti-G Straining Maneuvers (AGSMs), which are performed to avoid passing out when subjected to high G-forces in the cockpit.

Now, let’s chat about the Valsalva maneuver and the deadlift.

You’ve been coached on the setup for the deadlift, so you’ve got the 5 steps down pat:

  • Stance - take a relatively narrow stance with your shins about 1” from the bar.

  • Grip - take a narrow grip on the bar (DO NOT MOVE THE BAR).

  • Shins - bend your knees to bring your shins into contact with the bar (DO NOT MOVE THE BAR).

  • Chest - squeeze your chest up to set your back in rigid extension (DO NOT MOVE THE BAR).

  • Pull - drag the bar up your legs.

jill correctly holds her valsalva at the top of her deadlift.

Most people will Valsalva right before (or during the process of) squeezing the chest up. Excellent. They will usually hold that Valsalva all the way up to the top of the lift - the lockout. Excellent again.

And right here - right at the top - this is where we tend to see a hiccup in the process. Some lifters (especially newer lifters) have a tendency to release their Valsalva at the top of the deadlift, i.e., they blow out their breath at the top. If you are one of these lifters - if you tend to release your breath at this point of the deadlift - there is only one thing to do.

Stop. That. Now.

james (left) and Loren (right) both know how important breath is when it comes to stability.

The Valsalva, the holding of your breath against a closed glottis and with tightly contracted abs - provides stability to the lift. Put simply, breath is stability, and stability is a wonderful thing to have when pulling heavy weights off the floor and setting them back down again.

So, if you tend to release your breath at the top of your deadlift, work on fixing it. Specifically, start by focusing on keeping your Valsalva while warming up the deadlift. The weight is lighter at this point, so you can spare some extra mental energy for this endeavor. Breath only when the bar is on the floor - not while loaded.

And be sure to thank Antonio the next time you complete a successful set of deadlifts.

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.)

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?

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8 Tiny Habits That Make Lifting So Much Easier

/ Testify Strength & Conditioning/

Lifting should be challenging, but don't make it harder than it needs to be. Starting Strength Coach Phil Meggers covers eight habits that make your workouts smoother, more effective, and easier to stick with.

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?

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The Testify Union - September 7, 2026

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video When warming up, don’t rest & try this instead (and 10 more tips lifters miss) (click the title to watch):

blackhawksq1
If you don't rest between warm-up sets, but your first warm-up set is 5 reps of the bar for 2 sets then is it just 10 reps of the bar?

Phil
You can certainly do that if you wish - no problems there. On the squat, for example, most people appreciate the chance to get out from under the bar (since shoulders are often tight when starting to warm up), shake out the arms for a few seconds, and then get right back under the bar for the second set.

blackhawksq1
@TestifySC So it's more of a form reset than a set. (I know getting stuck on the vernacular here) But I was actually slightly confused :). Thanks for the clarification!

Phil
You’re welcome!

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

When warming up, don’t rest & try this instead (and 10 more tips lifters miss)
Your warm-up is either preparing you to lift well . . . or wasting your time. Here are 11 tips that fix the most common warm-up mistakes, including one counterintuitive tip that surprises a lot of lifters. Click here to watch.

 

Wraps and Belts and Shoes – Oh My! Stop Making These Mistakes With Your Lifting Gear | Part 2
You're making some mistakes with your lifting gear, and you don't even know it. In Part 2 of this series, Phil covers 7 more errors (and how to fix them) that lifters make with their equipment. Click here to read.

 

Blast from the Past: The BEST Conditioning Tool NOBODY Uses
What's the most effective conditioning tool that people hardly ever use? Learn what it is, why it's so effective, how to program its use within your strength training programming, and pick up some sample workouts as well. Click here to watch.

 

Blast from the Past: How to Handle a Misload (it's NOT what you think)
An unevenly loaded barbell is a common mistake, but after you've corrected the load on the bar, do you just proceed as usual? Not quite. 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.

Reminder: We are closed for training on Monday, 09/07/26, in observance of Labor Day.

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
“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 2026.08.03.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2026.06.15.

Option 3
Outdoors:
5-10 rounds:
50 yd sled push (25 yd down-back)
50 yd farmer carry (25 yd down-back)
Rest 1 min

Indoors:
5-10 rounds:
100 yd sled push (50 ft down-back)
100 yd farmer carry (50 ft down-back)
Rest 1 min

Compare to 2026.05.18.

Option 4
Row 10 x 100m
Rest 1 min between sprints. Your score is your slowest time.

Compare to 2026.05.18.

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.

Wraps and Belts and Shoes – Oh My! Stop Making These Mistakes With Your Lifting Gear | Part 2

/ Testify Strength & Conditioning/

We’re back with more mistakes lifters make with their lifting gear. In part 1 of this series, we covered errors #1-7, and we’ll cover another seven errors in today’s article.

Error #8: The Training Log
The most common error here is that of simply not having a training log.

A training log is one of the details that separates training from exercise. Training has a purpose, a plan, a program, and you keep track of your progress in the log. If you’re not keeping track, you’re simply exercising.

Exercise is better than nothing, but don’t kid yourself about what it is you’re actually doing. If you want to train and make solid progress, use a training log.

For exactly how to set up and use a training log, check out the detailed video below.

Error #9: Wrist Wraps
Don’t wear your wrist wraps too loosely.

Wraps have to be tight enough (i.e., snug enough) that they provide support for the wrist. Assuming you’ve positioned your wrist wraps correctly (see error #4 from part 1 of this series), if you can bend your wrist back-and-forth easily, then you’re wearing it too loosely.

Another check – are you comfortable with keeping your wrist wraps on “tight” between sets? If so, they’re probably too loose.

Not sure how to prevent this problem and wear your wrist wraps correctly? Check out the short video below.

Error #10: Lifting Shoes
This is the error of not having and using lifting shoes.

The most important feature is not the slightly elevated heel or the metatarsal strap(s) – although those are useful as well. The most important feature of a lifting shoe is the noncompressible sole, which provides for excellent and efficient force transfer between you and the floor.

Efficient force transfer means you’re more stable under a heavy load. Lifting in squishy shoes such as running shoes, Chucks, etc. feels like standing on a pillow by comparison.

Error #11: Belt
Don’t use a velcro belt. 

With one caveat.

In general, purchase a quality leather belt as leather belts provide something sturdier to brace against than a velcro belt. In addition, a velcro belt will eventually release at some point, which is a very disconcerting sensation when it occurs (those of you who’ve lifted with velcro belts for long enough know what I’m talking about here). A leather belt, whether a prong belt or a lever belt, will always maintain its secure and loving grip on your midsection.

Here are a couple of solid options for leather belts:

The caveat is weightlifting (also known as Olympic weightlifting). A leather belt has either a prong and belt loop or a lever which can impede the bar’s path past the belly on a clean or a snatch. A velcro belt is thinner in design and generally doesn’t pose this problem.

Another solution is to keep using your leather belt for weightlifting and simply rotate your belt sideways so the prong/loop combo or the lever are no longer in the bar’s path.

Error #12: Metal Spring Collar
These collars are amazing – they’re cheap, they’re durable, and they’re easy to use when operated correctly.

However, new lifters sometimes have trouble with them, and this is because they accidentally twist the collar sideways when putting the collar on the barbell. Once you do that, the collar binds up on the bar, and it gets stuck.

Simply make sure the collar stays oriented perpendicular to the sleeve of the bar, and it’s an easy and quick collar to use (and it only requires one hand). Check out one of the short videos above or below for a couple of tips to make this easy and straightforward.

Error #13: Chalk
Not using chalk is preposterous.

I have other words, but they’re rather aggressive, so let’s stick with “preposterous” for now.

Not using chalk is like purposely shaving off the treads on your tires and then driving on ice. It’s that silly.

You are human, and such, you have moisture on your hands. Sweat, natural oils, etc. – more on some days and less on others, but it’s always there. Chalk absorbs this moisture so that you have sufficient friction between you and the barbell, which makes for efficient force transfer on lifts such as the deadlift, row, clean, etc.

brianne appreciated the friction provided by chalk on this 320 lb deadlift.

Those of you who sweat easily (like myself) will also find chalk useful for other lifts such as the squat, bench, etc.

Lack of chalk will eventually contribute to missed lifts or a rounded back on the deadlift, so chalk early and, if needed, chalk often.

For more info, check out the video below.

Error #14: Training Log . . . Again
Of course, you’ll record the weight, reps, and sets of your various lifts in your training log, but if you’re not writing down cues to use for your next session, you’re missing out.

You’re trying to make improvements and get stronger from session to session, and technical cues are incredibly useful in this endeavor. With this in mind, whether you have a coach or you are you own coach (and thus watching your own lifts on video), be sure to write down cues that will prove handy for your next session.

We’ll see you in part 3 of this series, 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:

  • 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

The BEST Conditioning Tool NOBODY Uses

/ Testify Strength & Conditioning/

What's the most effective conditioning tool that people hardly ever use? Learn what it is, why it's so effective, how to program its use within your strength training programming, and pick up some sample workouts as well.

(A Blast from the Past video originally published on 07/24/23)

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