Part 4: Your Squat Called. It Wants You to Stop Doing This.

/ Testify Strength & Conditioning/

Is the bar rolling up your back or sliding down your back when you squat? 

If so, there’s a solid chance you’ve got the bar positioned in the wrong spot on your back.

In Part 1,  Part 2, and Part 3 of this series, we covered common mistakes lifters make with their stance, focal point, and setup, respectively. Today, we’re talking about the bar’s position on your back.

Figure 1: The bar is too high on the back.

In short, if the bar is rolling up your back (i.e., toward your neck), you probably have the bar sitting too high on your back (Figure 1), and if the bar is sliding down your back (and your wrists are probably hurting as you try to prevent this), you probably have the bar sitting too low on your back (Figure 2).

figure 2: the bar is too low on the back.

You want the barbell positioned just below the spine of your scapula so that it’s resting securely on your bunched up delts. You can most easily find the bony ridge that is the spine of your scapula by feeling for the very tip of it on the back of your shoulder (see Figure 3).

figure 3: My right thumb marks the lateral aspect of Becky’s scapular spine.

Remember, the bar sits below that point. Notice where I’m pressing my thumbs into Becky’s back in Figure 4 – that’s where the bar goes.

figure 4: my thumbs mark where the bar will sit on becky’s back.

Watch the included videos in this article, then record yourself when squatting and compare your bar position to what you see in those videos as well as the photos below. Doing so will help you dial in the correct position, which then allows you to achieve the correct back angle on the descent and effectively utilize your hips on the ascent.

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?

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When to Start Lifting Weights (and why THIS is the WORST idea)

/ Testify Strength & Conditioning/

When should you start training? Specifically, what day of the week should you start on? And what's the WORST possible thing to do?

(A Blast from the Past video originally published on 08/21/23)

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

Deadlift Tip: Quit Bending Your Arms!

/ Testify Strength & Conditioning/

(A Blast from the Past article originally posted on 01/07/22)

Here’s a quick deadlift tip: Don’t Bend Your Arms.

Ever.

don’t be like this fool when setting up to pull.

This will seem rather obvious to many people - after all, who would voluntarily try to pull a heavy weight off the floor with bent arms? Nonetheless, this problem shows up in the setup for some lifters, and interestingly enough, it will occasionally rear its ugly head on the pull itself.

If you have this issue in your setup, remember that, when you bend your knees slightly to touch your shins to the bar, the knees go out (i.e., sideways) slightly and touch the inside of your elbows. Don’t shove the knees out so hard that you end up causing your elbows to bend. This is what we like to refer to as . . . ridiculous.

This . . . is much better.

Whether you’re setting up or pulling, remember - keep your arms straight. Bent arms are highly inefficient when pulling heavy weights off the floor . . . and they just look so silly. Don’t be silly.

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.)

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 Deadlift Fix That Seems Wrong but Works

/ Testify Strength & Conditioning/

Think you’re helping your deadlift by doing this? In part 3 of this series, Starting Strength Coach Phil Meggers breaks down two mistakes lifters make and explains how to correct them for a more efficient pull.

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 Testify News - October 19, 2026

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video You’re Making This Part of Your Deadlift Way Too Hard (click the title to watch):

Luke Peterson
How do you get correctly positioned and tight with straps? I find that the time spent at the bottom getting the straps in position leaves me unable to feel like I'm in my natural locked down and tight position. Off the floor in that scenario always feels weird. I only use them for volume sets of RDLs so it's not super detrimental, everything works itself out by the second rep. With no straps everything is positioned and tight where it should be by the time I've grabbed, braced and set the lats.

Phil
Good question, Luke, and with practice, setting up with straps should take 10 to 15 seconds tops.

We’ve done several videos on this topic, and you might find them useful to help with this process. Here are two:

How to Use Lifting Straps in 1 Minute!
https://youtu.be/k2PR3Z-F6mA

How to Use Lifting Straps
https://youtu.be/ch38nNKkSdw

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

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, Phil covers two common errors that make one specific part of the deadlift harder than it needs to be and waste valuable effort. Click here to watch.

 

Part 3: Your Squat Called. It Wants You to Stop Doing This.
In part 3 of this series, we help you identify and quickly fix a common squat error. Click here to read.

 

Blast from the Past: 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. Click here to watch.

 

Blast from the Past: The BEST Squat Accessory Ever?!
How can one simple object fix your knee position, your hip position, AND your back angle? We explain what a TUBOW is as well as how and why to use it. Click here to read.

“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.

WHAT'S COMING UP

Congratulations to everyone who competed at Push Pull Pandemonium this past Friday, and thank you so much to everyone who helped out! Judges, loaders, spotters, those who helped set up and tear down - you all were great, and we couldn't have wonderful events like this without you!

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.

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.

The Annual Testify Christmas Party!

  • December 12, 2026

  • Join us for the Testify Christmas Potluck Party immediately following the end of the Christmas Classic as we celebrate another great year together!

  • Click here for more details as well as what to bring.

THIS WEEK’S CONDITIONING

Option 1
“Prowler Base+1”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest 30 sec.
4. Repeat 5-15 times.

Courtesy of “Death by Prowler” (on Starting Strength).

Compare to 2026.09.14.

Option 2
Bike/row:
3 rounds of:
8 x 20 sec on/40 sec off
Rest 3 min between rounds

Score = lowest distance

Compare to 2026.07.27.

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 2026.06.29.

Option 4
1. 5 yoke carries @ 30 yd (15 yd downback) – work up to heaviest carry
2. 5 rounds of 5 reps on the axle “clean and press away” – work up to heavy set of 5

Compare to 2026.06.29.

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

/ Testify Strength & Conditioning/

Are you sloppy with this aspect of your squat?

Don’t be. Let’s fix this fast.

In Part 1 and Part 2 of this series, we covered common mistakes lifters make with their stance and focal point, respectively. Today, we’re talking about setting up and unracking the squat.

Don’t be lackadaisical when you stand the bar up from the rack. 

Want to see this error (and its solution) in action? Check out the short video below.

If you need to adjust anything from your waist upward after you unrack the bar, I’m talking to you.

Standing the bar up from the hooks and then having to narrow your grip, squeeze your shoulders back, or lift your chest afterward means you didn’t take care of business when you should have (Figure 1).

figure 1: mike demonstrates a sloppy setup and unracking process.

Anything that can be tight, rigid, and fixed in place should be before you unrack the bar – not after.

The last thing you want to do is stand up from the hooks with a heavy barbell sitting on your back and then try to make adjustments (that shouldn’t need to be made) with that load resting on you.

Take as narrow of a grip as you can and squeeze yourself into the correct position under the bar with your shoulders pinned back and your chest up. Take a deep breath, brace hard with your Valsalva maneuver, and then stand the bar up from the hooks with control.

Treat the setup and unrack as if it's your first rep. Be deliberate with the process. You don’t want 400 lb sitting sloppily on your back as you’re getting ready to squat.

A deliberate, focused setup and unracking process makes for a more efficient – and therefore stronger – squat.

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