Understanding squat safeties is easy, actually

/ Testify Strength & Conditioning/

Confused about squat safeties and which type is best? In this video, Starting Strength Coach Phil Meggers breaks down the different types of squat and bench safeties, how to set them up correctly, and ranks them from worst to best.

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

The Testify Inquirer - August 3, 2026

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video The Brutal Truth About Squatting No One Wants to Hear (click the title to watch):

Scott D
Once I embraced this way of squatting my squatting exploded and I now look forward to squatting.

Forcing my lobg-femured-self to "be tall, head up" led to years of frustrating squatting.

Phil
I believe it, Scott, and I’m glad to hear it!

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

The Brutal Truth About Squatting No One Wants to Hear
Phil explores one of the most important truths about squatting – and how embracing it can completely change your progress. Click here to watch.

 

99% of Lifters Don't Know Which JERK to Perform: POWER vs SQUAT vs SPLIT
In weightlifting (AKA Olympic weightlifting), there are 3 different types of jerk, 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: You Should Be Unloading Your Barbell Like This | EASY and FAST (plus BONUS tip)
How do you unload your bar after deadlifting, cleaning, rowing, etc. in a fast and easy manner? Phil explains and demonstrates and also provides a bonus tip. Click here to watch.

 

Blast from the Past: Bench Press with Short Legs or Back Pain?
Do your feet barely reach the ground when you bench press? We give an easy solution for those who have shorter legs, and this solution often helps those who bench with back pain as well. 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.

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
“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 2026.06.29.

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

Record distance for each round.

Compare to 2026.05.11.

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 2026.04.13.

Option 4
5-8 rounds:
50 ft sled push
50 ft sled pull (hand over hand)
Row 1 minute
Rest 1 minute

This can also be done in a group of three where the sledder determines how long the other two people row and rest.

Compare to 2026.04.13.

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 JERK to Perform: POWER vs SQUAT vs SPLIT

/ Testify Strength & Conditioning/

You have three options for performing the jerk – power jerk, squat jerk, and split jerk. Let’s cover the advantages of each so you can decide which one you should be performing.

#1 Power Jerk
The power jerk starts with the bar resting on the delts, the bar is accelerated upward using a short dip and bounce, and the lifter then receives the bar overhead, locking it out in a partial depth squat position.

becky demonstrates a power jerk.

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

The advantage of a power jerk is that it's the simplest of the three landing positions (i.e., receiving positions). You don't need to have or develop the flexibility needed for a squat jerk, and your feet hardly travel at all as they land back in a squat-width stance, whereas in a split jerk, your feet travel a very considerable distance. For these reasons, the power jerk is often used as an intermediate step when learning either the split jerk or the squat jerk.

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

#2 Squat Jerk
The squat jerk starts with the bar resting on the delts, the bar is accelerated upward using a short dip and bounce, and the lifter then receives the bar overhead, locking it out in a full depth squat position.

The advantage of a squat jerk is that it has the lowest receiving position of the three jerks, which helps in terms of lifting heavier loads since you don't have to get the bar as high before locking it out (i.e., when compared to a power jerk or a split jerk).

becky demonstrates a squat jerk.

The disadvantages of a squat jerk are twofold; first, it requires excellent flexibility to receive the bar in what is essentially a narrow grip overhead squat position. Second, the squat jerk provides less front-to-back stability than the split jerk and is thus very unforgiving of bar path deviations.

#3 Split Jerk
The split jerk starts with the bar resting on the delts, the bar is accelerated upward using a short dip and bounce, 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.

brianne performs a split jerk in competition.

The advantages of a split jerk are threefold; first, depending on the length of the split, you can receive the bar at a lower position than that of a typical power jerk (although not as low as a squat jerk). Second, you don't need to have or develop the flexibility needed for a squat jerk. Third, it has better front-to-back stability than either a power jerk or a squat jerk due to the positioning of the feet. For these reasons, the split jerk is the most common type of jerk that you'll typically see – whether in training or competition.

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

You Should Be Unloading Your Barbell Like This | EASY and FAST (plus BONUS tip)

/ Testify Strength & Conditioning/

How do you unload your bar after deadlifting, cleaning, rowing, etc. in a fast and easy manner? Starting Strength Coach Phil Meggers explains and demonstrates and also provides a bonus tip.

(A Blast from the Past video originally published on 07/08/23)

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

Bench Press with Short Legs or Back Pain?

/ Testify Strength & Conditioning/

(A Blast from the Past article originally posted on 11/26/21)

If you have shorter legs you may find it difficult or simply uncomfortable to keep your feet planted firmly (and flat) on the ground. Let’s fix this.

Having your feet planted flat and firmly to the floor is important because your feet provide lateral stability, i.e., your stance provides side-to-side stability during the bench press because the bench itself is rather narrow. Additionally, having your feet planted firmly on the ground allows you to use your legs to drive up the bench during the movement as well (which provides rigidity in your upper body and also reinforces your arch).

With all this in mind, if you have shorter legs - specifically shorter lower legs (i.e., your shins or shanks) - and if you find that your heels are coming up off the ground, then simply stack a bumper plate or two underneath each foot.

You can use wooden blocks or rubber mats instead of bumper plates, but whatever you use, your new “foot platform” needs to provide a non-slip surface that is high enough that you can keep your feet flat and firmly on that surface. A reasonable benchmark (get it?) is to create a platform high enough that your thighs are roughly parallel to the ground.

The use of such a platform can also be a good tactic if you experience some low back discomfort or pain when you lie down on the bench. This can occur with people with shorter legs due to the excessive arch needed to reach their feet down to the floor, and it can also occur with older people or with people who carry some extra weight.

Jen demonstrates the use of bumper plates to provide an elevated platform for her feet.

If lying down on the bench causes you some discomfort, try raising your feet up a bit by using a platform. If your use of the platform is due to discomfort (and not due to having short legs), you may find that you can reduce the height of your platform over time (e.g., remove a bumper plate from your stack), and you might even get to the point where your feet are flat on the ground again.

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 Brutal Truth About Squatting No One Wants to Hear

/ Testify Strength & Conditioning/

Starting Strength Coach Phil Meggers explores one of the most important truths about squatting – and how embracing it can completely change your progress.

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