Part 7: Your Squat Called. It Wants You to Stop Doing This.

/ Testify Strength & Conditioning/

This is part 7 in our series of common mistakes lifters make in the squat. Want to catch up with the previous articles? Check out the links below:

Are you squatting high?

BAD: Julie demonstrates squatting high (left) and very high (right).

That’s not a squat – that’s just a curtsey with a barbell on your back.

If you don’t have a coach, be sure to check your depth on video – and be honest with yourself. Make sure you’re getting the crease of your hip just below the top of your patella.

good: julie demonstrates a squat that achieves proper depth.

We don’t get to run the 90 m dash and claim credit for the 100 m dash, and we don’t get to squat high and still call it a squat.

Make it count. Squat. Don’t curtsey.

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 ONE Subtle Mistake is Ruining Your Lifts

/ Testify Strength & Conditioning/

How do you make sure your upcoming lift is successful? There's one mistake people make before even starting the lift, and here's how to avoid it.

(A Blast from the Past video originally published on 09/02/23)

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

Are You Setting Your Back WRONG in the Deadlift?

/ Testify Strength & Conditioning/

(A Blast from the Past article originally posted on 02/02/24)

Stop making this mistake with your shoulders when you’re deadlifting.

The Mistake
What mistake, you say? We’re talking about the error of shoulder retraction when setting up for the deadlift. To be clear, we don’t want shoulder retraction at any point in the deadlift, but it’s only ever a problem in the setup (no one tries to do this once the bar is moving).

When you make this mistake, you make it in step 4 of the 5-step setup for the deadlift. Watch the included video for an introduction (or refresher) to the 5-step setup, but for now, here’s the quick version:

  1. Stance: Shins 1” from the barbell

  2. Grip: Bend over to grip the bar

  3. Shins: Bend your knees to touch your shins to the bar

  4. Chest: Squeeze your chest up to set your back

  5. Pull: Drag the bar up your legs

Figure 1: Good heavens - don’t do this.

If you’re committing the error of shoulder retraction (Figure 1), then you are accidentally pulling your shoulder blades back while (or instead of) squeezing your chest up. Watch yourself on video, and you’ll notice that it looks like you’re getting closer to the barbell when you do this . . . because you actually are.

Why This is a Problem
Retracting the shoulder blades gives you functionally shorter arms when you set up to pull, and shorter arms are never an advantage in the deadlift.

Additionally, this is a weak position - you won’t be able to (nor do you need to) maintain retracted shoulders under anything approaching a challenging weight. You’ve now introduced unnecessary slack into the system, and you’ve also created additional variability in your setup position.

This error is often accompanied by bent wrists (i.e., bent backward in extension), and on video, you’ll often notice that it looks like you’re pushing downward on the bar (i.e., resting your weight on the bar), which you may in fact be doing.

Figure 2: This . . . is much better.

How to Fix It
Keep it simple. When setting your back during step 4, you can cue yourself to “squeeze your chest up,” you can cue yourself to “push your belly down between your thighs,” but leave your shoulders out of the picture entirely (Figure 2).

If that approach doesn’t solve the problem, remind yourself that your arms should be as long and as straight as possible (wrists too). Imagine trying to move up and away from the bar as far as possible while still being connected to the bar by your hands. If you watched Inspector Gadget as a kid, then the cue “Go-Go-Gadget-Arms!” actually works pretty well here.

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.)

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

Stop Overdoing It: A Better Way to Deadlift

/ Testify Strength & Conditioning/

Are you finishing your deadlift correctly? What seems like a natural way to complete the lift might actually be making things worse. In part 6 of this series, Starting Strength Coach Phil Meggers covers 5 lockout mistakes to avoid as well as how to finish your deadlift properly.

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 Patriot - November 9, 2026

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Stop Struggling to Set Your Back on the Deadlift (click the title to watch):

Lemar Scott Whyte
Question. Do you squeeze your chest up in step 4 and then take your breath or because taking a breath and raising your chest are so intertwined (hard to take a big breath without your chest raising/expanding) is the latter better, more efficient for setting the back?

Phil
In general, I recommend taking a big breath and then squeezing your chest up/setting your back. You essentially set your back and get tight as you close off your breath.

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

Stop Struggling to Set Your Back on the Deadlift
Struggling to get your back set before a deadlift? In part 5 of this series, Phil helps you establish the right back position more effectively so you can set up with confidence and pull a bigger, stronger deadlift. Click here to watch.

 

Part 6: Your Squat Called. It Wants You to Stop Doing This.
In part 6 of this series, we help you identify and quickly fix a common squat error. Click here to read.

 

Blast from the Past: Squat Mistakes Every New Lifter Makes
You're trying to squat correctly, but this happens. Here's what to do about it. Click here to watch.

 

Blast from the Past: Squat Tip: Hips Back AND Chest Down
We give you two simple and effective tips to improve your squat. 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

Reminder: Below are the hours for Thanksgiving week (you can also find these on our Location & Hours page). Any days not listed retain their normal hours.

Wednesday, 11/25/26: Regular hours
Thursday, 11/26/26: Closed
Friday, 11/27/26: 7:00 a.m. - 10:00 a.m. (no afternoon/evening hours)
Saturday, 11/28/26: Regular hours

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
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 2026.10.05.

Option 2
Bike/row:
5 min on
4 min off
4 min on
3 min off
3 min on
2 min off
2 min on
1 min off
1 min on

Record distance for each interval and add for total distance.

Compare to 2026.08.17.

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 ft sled push (50 ft down-back)
100 ft farmer carry (50 ft down-back)
Rest 1 min

Compare to 2026.07.20.

Option 4
10 x 50 ft farmer carry
Each carry is 25 ft down and 25 ft back and is for time. Rest 1 minute between carries.

Women: 97# per handle (80# of plates)
Men: 137# per handle (120# of plates)
(Note: Each handle weighs 17#.)

Compare to 2026.07.20.

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

/ Testify Strength & Conditioning/

This is part 6 in our series of common mistakes lifters make in the squat. Want to catch up with the previous articles? Check out the links below:

Are you trying to descend with a vertical back angle?

That’s silly. Don’t do that.

such silliness (and a silly focal point)

When you descend, reach back with your hips, point your chest at the floor, and shove your knees apart. In other words, purposely lean over when you squat.

this . . . is much better.

Because you lean over when you squat, you also reach back with your hips since that’s how you counterbalance – you do this naturally every time you bend over to pick something up from the floor. You also shove the knees apart to make room for your torso and to achieve depth more effectively.

Silly people – both at the gym and on the internet – may have scared you with ridiculous comments like “Don’t lean over! You’ll hurt your back that way!”

It’s not how you hurt your back; your back will be tight, rigid, and straight. You know how to brace correctly (check out the video below), so every muscle in your trunk is contracted hard. Your back won’t always be vertical, but it will always be straight.

As a quick side note and for comparison, you have a more horizontal back angle in the deadlift than in the squat, and most people deadlift more than they squat.

Remember, this isn’t how you hurt your back – it’s how you strengthen your back.

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