This Stupid Trick Made His Deadlift So Much Easier

/ Testify Strength & Conditioning/

Sometimes small changes make huge differences. Starting Strength Coach Phil Meggers covers 4 simple tricks, concepts, and tactics that will make your deadlift session more efficient.

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.

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The Testify Chronicle - May 11, 2026

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Ultimate Guide to the Sled & Prowler: Workouts, Differences, Benefits, and More (click the title to watch):

Jim Clair
LG! I can't wait. I got a bunch of different attachments from Rogue, I might need to order a few more 100lb plates, I only have two. These workouts look awesome, great video.

Phil
Thanks, Jim! Funny side note about our 100 lb plates (and another reason we only use them for the sled): the accuracy is impressively bad - 97 lb for one and 102 lb for the other.

That said, someone gave them to us for free years ago, so it’s a champagne problem.

Jim Clair
@TestifySC Anytime. I have the Strength Co ones on the way, I might need to get some more. But I'm excited for the various attachments I got, the lawn mower one, the rope, and I a few others.

Phil
As you already know, The Strength Co. plates are the Mary Poppins of plates… practically perfect in every way.

TESTIFY ONLINE COACHING

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ARTICLES & VIDEOS

Ultimate Guide to the Sled & Prowler: Workouts, Differences, Benefits, and More
Whether you’re new to sled & prowler work or looking to get more out of it, Phil walks through the key differences, benefits, and workout ideas to help you train with purpose. Click here to watch.

 

12 Pieces of Lifting Gear to THROW AWAY (and What to Replace Them With) - Part 2
Phil is back with part 2 in this series of what pieces of weight lifting equipment he'd throw away as well as what he would replace them with. Click here to read.

 

Blast from the Past: This Mistake Will RUIN All Your Lifts!
Want to improve every one of your lifts with one fix? Make sure you're doing this. Click here to watch.

 

Blast from the Past: Lifting Straps | What You're Doing WRONG (common mistakes)
We cover several common mistakes that new lifters make with lifting straps (and how to fix them). 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 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 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.

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 2026.04.06.

Option 2
Bike/Row for 9 rounds:
1 min on
1 min off

Record distance for each round.

Compare to 2026.02.16.

Option 3
1. 5 x 50 ft seated sled pull. Add weight each round. Rest as needed.
2. 5 x 100 ft duck walk. Add weight each round. Rest as needed.

Compare to 2026.01.19.

Option 4
Outdoors
4 rounds:
50 yd farmer carry
80 m sled drag
Rest 2 min

Indoors
4 rounds:
100 ft farmer carry
100 ft sled drag
Rest 2 min

Compare to 2026.01.19.

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.

12 Pieces of Lifting Gear to THROW AWAY (and What to Replace Them With) - Part 2

/ Testify Strength & Conditioning/

We’re back with Part 2 in our series on gear that should be avoided, gear that should be thrown away, and gear that actually works well. If you missed Part 1, you can check that out by clicking here.

Let’s get to it . . .

Bench
Specifically, don’t get a slick bench. You need to be firmly affixed to the bench when performing the bench press, and a slippery bench makes it difficult or even impossible to (a) create stability by effectively driving with your legs, and (b) keep your shoulders retracted.

We have several Rogue Fitness benches at Testify, and while I don’t regret buying them, there are probably some better options out there in terms of grip (granted, it’s possible that Rogue has improved their bench since we last purchased one).

If I were shopping for a bench right now, I would lean toward the Rep Fitness bench. I don’t have personal experience with it, but a number of our online members have it, and I’ve heard solid reviews from them.

Power Racks & Squat Stands
Stay away from the 3” x 3” uprights.

This is absolutely a champagne problem, and if someone gave me a rack with 3” x 3” uprights, I would gladly use it. With that said, all of our racks have 2” x 3” uprights, and I strongly prefer this configuration.

First, 3” x 3” racks are more expensive than 2” x 3” racks. Second, consider unracking and racking your squat on a 3” x 3” rack versus a 2” x 3” rack. By comparison, 3” x 3” uprights give you 2” less space either between the outside of the uprights and the plates or between the inside of the uprights and your hands (or a combination of the two).

If you lose space on the outside (which is usually the case), you’re more likely to bump into the uprights when unracking and racking, and losing space on the inside of the rack can be rough on those with tight shoulders (and thus a relatively wide grip).

Nathan squats 485 lb for a set of 5 reps inside the rogue r-3 rack, which has 2” x 3” uprights.

Thus, for example, I’d recommend the Rogue R-3 or Titan T-3 over their 3” x 3” cousins. With that said, the 3” x 3” racks usually have more options for customization and accessories, so if you’re looking for more than a basic power rack, you’ll probably need to go that route.

Belts
Choose wisely when purchasing your lifting belt. Here are a few considerations:

  1. Don’t get a tapered belt (i.e., wider in the back, narrower in the front). Your belt is as good as its narrowest point, so simply get a belt that is a uniform width all the way around. A 10 mm thick belt that is either 3” wide or 4” wide will work for 99% of lifters.

  2. Don’t get a padded belt. A belt helps you brace and create stability, and cushioning defeats this purpose.

  3. Don’t get a cheap belt. Buy a quality belt (usually $100 or more) - it will be far sturdier than a cheap belt, and it will probably outlast you.

There are a number of quality belt manufacturers out there - Pioneer, Dominion Strength, The Strength Co., and Inzer just to name a few, and with that in mind, here are a few belt options I typically recommend:

Blocks
Blocks are very useful for deadlifting from a higher position (i.e., a block pull), deficit deadlifts, and snatching and cleaning from a higher position.

DC Blocks are a specific brand of block – they are stackable and durable, which makes them very useful. However, they’re a bit on the small side (in terms of surface area), and specifically, they are quite expensive. With this in mind, I would not recommend them unless you get can get them at a steep discount as we did when we purchased over $1000 of used DC Blocks for $300 at a garage sale.

Instead, most people are better off building their own blocks from horse stall mats, or if you need taller blocks, constructing them from a combination of wood and stall mats. You can check out the videos above and below for how to do this.

Lifting Gloves
Don’t.

A glove puts a layer - it puts distance - between you and the barbell.

If you’re benching with gloves, now you have a padded surface between you and the bar, and a pad is not good for force transfer.

If you’re deadlifting with gloves, you have the same problem, and you have the significantly worse problem of effectively making the bar larger in your hands (since your hand now goes around the bar and the inner surface of your glove).

I was once silly enough (many moons ago) to use gloves. Then I started using my brain like a sane person and threw them away. Learn from my silliness and avoid the gloves (or throw them away if you have them).

Technical Shirt
A tech shirt is also known as a “dri fit” or “moisture wicking” shirt, and indeed, they are excellent at wicking moisture away from your body, which makes them great for running, basketball, soccer, etc.

However, they are rather terrible for lifting as they tend to be slick.

The last thing you want when training is a slippery surface between you and the bar when squatting or between you and the bench when benching.

Ditch the dri fit shirt and wear a basic, cotton t-shirt. It’s not high-tech, but it’s remarkably effective.

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

This Mistake Will RUIN All Your Lifts!

/ Testify Strength & Conditioning/

Want to improve every one of your lifts with one fix? Make sure you're doing this. Starting Strength Coach Phil Meggers explains.

(A Blast from the Past video originally published on 05/27/23)

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

Lifting Straps | What You're Doing WRONG (common mistakes)

/ Testify Strength & Conditioning/

(A Blast from the Past article originally posted on 10/27/23)

If you’re new to using lifting straps (or even if you’re not so new), there are a few common mistakes that you might be making. At best, these mistakes make the use of straps cumbersome, and at worst, these mistakes make straps a liability instead of an asset.

With that said, these mistakes are relatively easy to fix, and once we’ve solved them, you’ll never make them again, so let’s get to it.

As a quick side note, all of these mistakes and their solutions are far more easily seen and understood on video than in print, so be sure to watch the included video.

Figure 1: The correct position for straps (on the hand)

Mistake #1: Wearing straps in the wrong spot
Lifting straps are worn down on the hand (Figure 1) - not up on the wrist or arm. Although lifting straps are sometimes referred to as “wrist straps,” that can be a bit misleading - if you wear them on the wrist, you are wearing them too high. Whether it’s the type of DIY straps that we recommend (the black strap you see in these photos) or the “strap-and-loop” style of straps, be sure to wear them down on the hands.

See the included video for how to easily, cheaply, and quickly make yourself a pair of virtually indestructible lifting straps.

Mistake #2: Wrapping the straps in the wrong direction
When setting up and wrapping the strap around the barbell, always wrap toward the thumb, i.e., toward the middle of the bar (Figure 2). Do not wrap the strap so that it heads toward the plates. This brings us to . . .

Figure 2: Correctly wrapping (the black strap) toward the middle of the bar

Mistake #3: Setting up the straps incorrectly
If you are using the “strap-and-loop” style of strap, make sure you have it positioned so that the strap points toward your thumb (Figure 3). If you have it set up so that it points toward your pinky, you won’t be able to wrap the strap in the correct direction (i.e., toward the middle of the bar). The straps for your right and left hands will need to be set up so that they mirror each other.

Figure 3: Positioning the strap so that it points toward the thumb

Mistake #4: Wrapping the strap multiple times
Wrap the strap around the bar once (Figure 4). That’s it - just once. Some straps do not have much excess length (like the black straps in these photos), so wrapping the strap around the bar won’t be a temptation anyway, but for straps that do have a lot of extra material, you still just wrap the strap once. Wrapping it around the bar multiple times is a waste of time and effort, and it doesn’t improve the grip of the strap. One time around.

Figure 4: wrap the strap only once as shown here. the extra material just hangs there.

Mistake #5: Wrapping in front of the bar
This will be obvious if you’ve used straps correctly, but it’s not very obvious for those who are new to straps - when you initially grab the bar, your palm goes in front of the bar, but the strap goes BEHIND the bar (Figure 5).

figure 5: correctly positioning the strap behind the bar when initially taking your grip

If you mess this up and put the strap in front of the bar (i.e., on the same side as your palm), the strap will not help your grip at all, and in fact, it will make the situation worse and make the bar harder to grip. The bar will simply want to roll right out of your hand, so be sure to put the strap behind the bar when you reach down to grab the bar.

As always, 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?

book a free intro

Ultimate Guide to the Sled & Prowler: Workouts, Differences, Benefits, and More

/ Testify Strength & Conditioning/

Whether you’re new to sled & prowler work or looking to get more out of it, Starting Strength Coach Phil Meggers walks through the key differences, benefits, and workout ideas to help you train with purpose.

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