Part 5: Your Squat Called. It Wants You to Stop Doing This.

This is part 5 in our series of common mistakes lifters make in the squat. Want to catch up with the previous articles? Check out the links below:

• Part 1

• Part 2

• Part 3

• Part 4

Are you breathing when you’re moving?

Don’t.

Throw your 80s fitness magazines in the trash and stop breathing in on the descent and breathing out on the ascent.

Instead, simply take a big breath before you start your first rep, tighten every muscle in your trunk (don’t say “core” . . . ever) hard as if you’re about to be punched, and hold that breath all the way down and all the way back up again.

As a side note, be sure to hold your breath in your throat – not in your mouth. This is known as a Valsalva maneuver, and if you’re not sure how to do it correctly, check out the video below.

At the top – when you’ve locked out your rep – release that breath. Take a new breath and repeat the process for the next rep.

Remember, if the bar is moving, you’re not breathing.

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?

BEST Strategy to Squat More Weight (2 Simple Actions)

Want to squat more weight? Of course you do. Here's how.

(A Blast from the Past video originally published on 08/26/23)

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?

Use THIS CUE to PR Your Lifts!

(A Blast from the Past article originally posted on 01/26/24)

Looking for a cue to help improve all of your lifts? Try this one out:

“Speed.”

Admittedly, it’s not a very technical cue, but it can be very useful for heavy singles, heavy doubles, and even the last rep of a set of five. Why is “speed” a useful cue?

Reason #1:
It’s a productive cue for two reasons; one - when you hear or think “speed,” it reminds you to try to make the bar move fast. Granted, with a heavy single or the last rep of a challenging set, you won’t actually be able to make the bar move quickly, but when you cue “speed,” you will simply push (or pull) a bit harder in an effort to make it move faster.

In short, you’ll try harder. If that seems a bit anticlimactic to you, no worries - the key is that it often works very well.

Reason #2:
The second reason I like the cue “speed” is that it changes your mental approach when performing a heavy single or double. At these weights, you might not know if you’re going to successfully complete the rep(s), but when you think “speed,” your thoughts tend to shift from “Will I get it or won’t I get it?” to “Can I move it fast or can’t I move it fast?”

Jason squats 170 kg (375 lb) for his third attempt.

In other words, the possibility of missing the rep is no longer front and center in your mind since you’re focused on trying to make the bar move faster. As a result, you tend to have a more aggressive approach to the rep, and this is always useful.

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.)

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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?

You’re Making Your Deadlift Harder Before You Even Lift

Small setup mistakes can make a big difference in your deadlift. In part 4 of this series, Starting Strength Coach Phil Meggers breaks down an error that can happen at two different points in the setup process and shows you how to get it right.

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?

Testify Bulletin - October 26, 2026

View this post on Instagram

A post shared by Testify Strength & Cond. | Gym in Omaha, NE (@testifystrengthconditioning)

THIS WEEK'S SUBMISSION

From our video How to Use Lifting Straps in 1 Minute! (click the title to watch):

JBravoRebel
Did you forgo the hook grip with the straps?

Phil
Correct – hook grip is not needed with straps. If you’re using straps, you can hang on to more weight than you can actually pull off the floor.

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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 Deadlift Fix That Seems Wrong but Works
Think you’re helping your deadlift by doing this? In part 3 of this series, Phil breaks down two mistakes lifters make and explains how to correct them for a more efficient pull. Click here to watch.

Part 4: Your Squat Called. It Wants You to Stop Doing This.
In part 4 of this series, we help you identify and quickly fix a common squat error. Click here to read.

Blast from the Past: When to Start Lifting Weights (and why THIS is the WORST idea)
When should you start training? Specifically, what day of the week should you start on? And what's the WORST possible thing to do? Click here to watch.

Blast from the Past: Deadlift Tip: Quit Bending Your Arms!
Phil covers a common problem in the deadlift setup and explains how to fix it. Click here to read.

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“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.

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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.

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.

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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 2026.09.21.

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

Record distance for each round.

Compare to 2026.08.03.

Option 3
Outdoors:
10 rounds:
25 yd yoke carry
Rest 1 minute

Indoors:
10 rounds:
30 yd yoke carry (15 yd down-back)
Rest 1 minute

Compare to 2026.07.06.

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 2026.07.06.

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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.

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

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?