Enter the TUBOW

(A Blast from the Past article originally posted on 11/20/18)

What on earth is a TUBOW?
So glad you asked! A TUBOW is a Terribly Useful Block Of Wood. Many of you have seen us use 2-foot lengths of 4 x 4 lumber when people squat from time to time - these are TUBOWs.

Why would one use a TUBOW?
We use TUBOWs in the squat, and there are a couple reasons we might use a TUBOW. The most common use is to fix the knee's forward position on the way down.

becky’s knees are so far forward that parker refuses to watch.

Two common errors that we see when people squat is either (a) the lifter's knees travel forward all the way down, or (b) the knees travel forward at the bottom of the squat.

We would like to see the knee establish its final forward position about 1/3 to 1/2 of the way into the descent of the squat, and touching the TUBOW with the knee at this point provides excellent tactile feedback as to whether or not the lifter is doing that correctly. If the lifter accidentally knocks the TUBOW over, it provides excellent negative feedback that the knee has traveled too far forward.

becky touches her knees lightly to the tubow during the descent.

Another use of the TUBOW is to fix the knee's lateral position in the squat, i.e., is the lifter shoving the knees out (to the side) far enough, or perhaps even too far? The TUBOW gives the lifter something concrete (well, lumber, actually) to aim for, and very often, this will help solve the issue.

One of the great side effects of fixing the knee position is that it will often fix the back angle in the squat as well. If the lifter's knees can only travel "so far" forward on the descent, then the hips will have to travel backward (since your hips and knees are connected by your femurs . . . you know . . . the leg bone). If the hips have to travel backward, the lifter will have to lean over during the descent to avoid falling over backward and stay balanced on the midfoot, and that leaned over position is precisely what we want in the low bar squat. Pretty awesome.

Are you one of those people who is deeply, intensely, spiritually, emotionally, and morally opposed to using the TUBOWs? If so, you're probably the type of person whose squat would benefit most from using them. And if your squat benefits, then you benefit, because you'll get stronger - faster.

Where do I get a TUBOW?
You can go to your nearest lumber supply store and get a 4 x 4 (and they'll often cut it to size for you), but if you'd rather just order a 2 foot section of 4 x 4 online and have it show up at your front door, then just click here.

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.)

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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?

Many people don't know the secret of this grip on your deadlift.

Many lifters never think twice about how they grip the bar, but a small change in your grip can have a big impact on your pull. In this video, Starting Strength Coach Phil Meggers explains one simple grip concept (and a few misconceptions that go with it) that can improve your deadlift immediately.

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 Morning News - July 13, 2026

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

THIS WEEK'S SUBMISSION

From our video The Real Reason You Fail Your Squat Linear Progression – Until You Do This (click the title to watch):

NebraskaMeat
“There so you can exist” had me cracking up 😂

Phil
I used to be in that weight bracket, so I have a solid understanding of it :-)

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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

The Real Reason You Fail Your Squat Linear Progression – Until You Do This
Has your squat stalled? Do you keep running into the same wall over and over? Phil covers a few simple programming changes that can help you get unstuck and keep making progress. Click here to watch.

99% of Lifters Don't Know Which SNATCH to Perform: POWER vs SQUAT vs SPLIT
In weightlifting (AKA Olympic weightlifting), there are 3 different landing positions for the snatch, and each has its unique advantages. We cover each version as well as why you might want to perform it. Click here to read.

Blast from the Past: Is This Error KILLING Your Deadlift?! | How to Increase Your Deadlift
Is your deadlift setup destroying the possibility of pulling preposterously ponderous poundage? Phil pontificates. Click here to watch.

Blast from the Past: Deadlift Fix: 4 Cues for a Stronger, Smoother Pull
Stop yanking or jerking the bar off the floor. It's not efficient, and it won't help you when it gets heavy. Try out these 4 cues for a stronger and smoother pull. Click here to read.

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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.

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WHAT'S COMING UP

Thanks to everyone who came out and competed at this past weekend’s IronFest VIII - we had a great turnout, and it was a blast! Also, a big thank you goes to those who helped out!

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.

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 Pyramid – 4, 5, or 6 tiers
Go up and down a 4, 5, or 6 tier “sled pyramid” – rest as needed. The distance for each round is 80 m indoors (a down-back on the 40m course) or 200 ft outdoors (2 down-backs on the 50 ft course). Rest as needed.

For example, Bob does the following (4 tiers):
Round 1: Empty sled
Round 2: 25#
Round 3: 50#
Round 4: 75#
Round 5: 50#
Round 6: 25#
Round 7: Empty sled

Compare to 2026.06.08.

Option 2
Bike/row:
8 x 30 sec on/2:00 off

Score = least distance covered in any 30 second interval

Compare to 2026.04.20.

Option 3
8 rounds:
Outdoors:
4 tire flips
50 yd sled push (25 yd down-back)
Rest 1 minute

Indoors:
4 tire flips
100 ft sled push (50 ft down-back)
Rest 1 minute

Compare to 2026.03.23.

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 2026.03.23.

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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.

99% of Lifters Don't Know Which SNATCH to Perform: POWER vs SQUAT vs SPLIT

You have three options for performing the snatch – power snatch, squat snatch, and split snatch. Let’s cover the advantages of each so you can decide which one you should be performing, and as a bonus, we’ll also cover what adding the word “hang” (e.g., “hang power snatch”) means for these three lifts.

#1 Power Snatch
The power snatch starts with the bar on the floor, the bar is accelerated upward, and the lifter then receives the bar overhead, locking it out in a partial depth overhead squat position.

becky demonstrates a power snatch.

When you read or hear “power,” think “partial squat” – both begin with the letter P, so it's a rather handy way to remember the receiving position.

The advantage of a power snatch is that it's the simplest of the three receiving positions (i.e., landing positions) – you don't need to learn to do a full overhead squat as you do in a squat snatch, and your feet don't travel very far as they do in a split snatch. For these reasons, the power snatch is usually the first version of the snatch that we teach, and for general strength trainees or athletes who wish to incorporate snatches into their training, the power snatch is what we typically recommend.

Note: If you’d like to see these snatches demonstrated, watch the short video below.

#2 Split Snatch
The split snatch starts with the bar on the floor, the bar is accelerated upward, and the lifter then receives the bar overhead, locking it out with the feet in a split position – one foot positioned in front of the torso and one foot positioned behind the torso.

dave demonstrates a split snatch.

The advantages of a split snatch are twofold – first, depending on the length of the split, you can receive the bar at a lower position than that of a power snatch, which helps in terms of lifting heavier loads since you don't have to get the bar as high before racking it

Second, you don't have to execute a full depth overhead squat as you do in a squat snatch, and with this in mind, while the split snatch can be a solid option for lifters of all ages, it is an exceptionally great option for Master's lifters (i.e., older lifters).

#3 Squat Snatch
The squat snatch – also known as a “full snatch” and mostly commonly as simply a “snatch” – starts with the bar on the floor, the bar is accelerated upward, and the lifter then receives the bar overhead, locking it out in a full depth overhead squat position.

chris demonstrates a squat snatch.

The advantage of a squat snatch is that it has the lowest receiving position of the three snatches, so you don't have to get the bar as high before racking it when compared to a power snatch or split snatch.

As a result, it is the version of the snatch that is capable of lifting the most weight, and because of this, if you attend a weightlifting meet (AKA Olympic weightlifting meet), the squat snatch is the most common type of snatch that you'll typically see.

Bonus Tip
Power, split, and squat are all receiving (i.e., landing) positions, but the word hang refers to a starting position. Specifically, it means that the lift starts with the bar hanging in the hands instead of with the bar resting on the floor.

As a result, a hang power snatch, hang split snatch, and hang squat snatch all look very similar to the versions covered earlier in this article, but the bar starts hanging in the lifter’s hands instead of resting on the floor.

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?

Is This Error KILLING Your Deadlift?! | How to Increase Your Deadlift

Is your deadlift setup destroying the possibility of pulling preposterously ponderous poundage? Phil pontificates.

(A Blast from the Past video originally published on 06/26/23)

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?

Deadlift Fix: 4 Cues for a Stronger, Smoother Pull

(A Blast from the Past article originally posted on 11/12/21)

Attempting to jerk or yank the bar off the floor when starting the deadlift is a common problem for new lifters.

Don’t do this.

You might be able to get away with it when the weight is light, but you won’t be able to get away with it when the weight gets heavy, and by that time, you’ll have accidentally ingrained a very counterproductive habit.

In the 5-step setup for the deadlift - stance, grip, shins, chest, pull/drag - this is typically a problem with step 4: squeezing your chest up to set your back in extension. When you lift your chest to set your back, you must start applying tension to the bar – you must start pulling on the bar even though you're not lifting it off the floor just yet. Treat the bar as an anchor against which you start to pull to help you set your back. 

Here are 4 cues that you can use to help with this process:

Cue #1: Bend the bar.
When you start applying tension to the bar - when you squeeze your chest up to set your back in extension - picture yourself bending the bar upward in the middle (i.e., make the bar look like a mountain, not a valley). Will it actually bend? That depends on how much weight is on the bar, but you visualize yourself bending it nonetheless.

Cue #2: Bend it before you break it.
Bend the bar before you break it off the floor. Very similar to the first cue, but it reminds you to put a lot of tension on the bar before you decide to break it off the floor.

Plus, it's catchy - this is the “try it before you buy it” cue of the deadlift world.

Figure 1A: Note the dark gap or “slop” between the top of the shaft and the collar.

Cue #3: Pull the slack out of the bar.
Barbells have some slop in them. Take a close look at your barbell and note that there’s a little gap between the shaft of the bar and the collar of the bar (Figure 1A). Set your back hard enough - pull hard enough with long, straight arms - that this slop nearly or completely disappears (Figure 1B).

Figure 1B: Note that the gap has almost disappeared.

Plates (even competition plates to a small degree) also have some slop between themselves and the bar - this is what allows you to slide them on and off. When you walk up to your deadlift, the bar is resting on the plates. When you squeeze your chest up and start to apply tension, pull up hard enough that the plates start to rest or hang on the bar instead.

Cue #4: Pull the click out of the bar.
Same idea as the previous cue, but this emphasizes that you should hear it when you apply tension and pull the slack out of the bar. 

Once you’ve applied a significant amount of tension to the bar using one of these cues - and you’ll find one that works best for you - then you squeeze the bar smoothly off the floor.

Remember, breaking the deadlift off the floor isn’t digital - it’s not a switch that you flip from off to on. It’s analog - it’s a dial that you keep turning up and turning up - pulling harder and harder - until the bar starts moving. This is a skill - not a particularly complicated one, but a skill nonetheless - and it’s one that you need to - and can - develop.

We hope these cues 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?