T-Nation Articles

Lunges & Split Squats: You're Doing them Wrong

The lunge or split squat has been one of the most popular lower body exercises for decades. The problem? Most people, including many "expert trainers," do them improperly, negating the benefits. Here are 22 cues to master your lunge.  (Read More →)


Crush Your Rear Delts & Posterior Chain with This Exercise

Building massive rear deltoids is a challenge for most. On top of this, most rear delt exercises allow for improper technique. This killer exercise makes it impossible to cheat, hits your rear delts like crazy, and stimulates your glutes and hams! (Read More →)


6 Unique Kettlebell Exercises to Crush Your Biceps

Kettlebells provide exclusive benefits and unique kinds of biceps stimulation that are difficult to replicate with dumbbells and barbells. Here are six variations of biceps curls for new arm growth. (Read More →)


Fix Your Lateral Raises By Targeting Your Grip

Few people realize that grip strength and shoulder mechanics are directly related. Learn why as Dr. Seedman uncovers an often overlooked yet hidden secret to huge shoulders. (Read More →) 


Crush Your Chest with the Sandwich Squeeze Press

Want to recruit as many chest fibers as possible? Of course you do! Add this to your next chest workout and see why it’s quickly becoming one of the most popular pressing movements amongst bodybuilders and fitness enthusiasts alike. (Read More →)


The Worst Way to Perform Deadlifts & RDL's

Yes, everyone should deadlift, but one variation should be avoided, specifically the straight leg RDL. Learn why and how to ensure you're performing RDL's correctly. (Read More →)


Fix your Overhead Mechanics With The Javelin Press

Build your shoulders, traps, upper back, and triceps with this brutal yet highly effective exercise for building massive strength and hypertrophy. (Read More →)


10 Unique Rowing Movements To Fix Your Body Mechanics

For upper back strength and size, nothing beats rowing exercises. Sadly, most lifters do them improperly. Here are 10 unique rowing variations that not only crush your back (in a good way), but also eliminate form issues by forcing you to use proper mechanics. (Read More →)


6 Push-Up Variations You've Never Tried

These six push-up variations do it all. They can build your chest, strengthen your core, and even boost your bench press. Check 'em out. (Read More →)


Tip: The Worst Way to Do Push-Ups

The way most people do push-ups leads to acute and chronic injury to the joints and tissues. Here's how to fix it.  (Read More →)


Tip: Correct Your Mechanics for Pain-Free Squats

Does it hurt to squat, and not in a good way? Use this training method to fix your technique. (Read More →)


Earthquake Training: 6 Unstable Overhead Lifts for Quick Gains

These exercise variations will tax you, frustrate you, and cause you great discomfort. But most of all, they'll make you a far better lifter. Why? They all involve the use of unstable or "oscillating" objects. (Read More →)


Tip: Do the Pizza Plate Press

Test your shoulder mechanics and get stronger overhead with this diagnostic exercise. (Read More →)


Tip: The Truth About Push-up Handles

Are these gadgets helping you or hurting you? Here's what you probably don't know. (Read More →)


Tip: Close Your Eyes On This Lift

Recruit more motor units, improve form, and build more strength...by shutting your eyes? Yep, here's how it works. (Read More →)


Pushups: You're Doing Them Wrong

A lot of people can't do one proper push-up, and you may be one of them. Dr. Seedman outlines the most common problems and how to fix 'em. (Read More →)


Tip: Build Overhead Power With This Exercise

This dead-stop press teaches your body to turn on all available motor units and much more. Check it out. (Read More →)


6 Lifts to Fix Your Overhead Press

Dr. Seedman shows you how to improve your technique, wipe out deficiencies, and get more weight over your head than ever before. (Read More →)


Tip: Do the Squat-Stance Deadlift

Is the conventional deadlift or the sumo deadlift better? For many of us, a combination of the two is best. Here's how to do it. (Read More →)


Test Your Bench Press Technique

Is your bench press technique setting you up for injury?  Here's a quick test and cues that will help ensure you're maximizing your pressing technique in terms of building size, strength, and muscle function as well as minimizing risk of injury. (Read More →)


How Sex Affects Training, Sports, and Competition

Learn how sex can impact sports, competition, and athletic performance, and learn what athletes and lifters should be aware of when it comes to maximizing their performance, physique, and hormonal function. (Read More →)


The Proper Way to do Pullups and Lat Pulldowns

Most lifters and athletes as well as strength coaches and trainers perform pull-ups and lat pulldowns incorrectly. These tips will save your shoulders and produce incredible gains in your upper back and lats. (Read More →)


Single-Leg KB Swap: Strengthen Your Feet and Ankles

Can you strengthen your ankles and feet while also improving core stability, glute function, and postural alignment? You can with the single-leg swap, which works wonders for a number of lower-body neuromuscular deficiencies. (Read More →)


Rowing Technique: The Proper Way to Row

Learn how exaggerated range of motion, loss of spinal alignment, and lack of proper t-spine positioning  negatively impact lat activation and disrupt optimal scapulohumeral rhythm and shoulder mechanics. (Read More →)


Tests of Glute Strength and Hip Function

Got strong and active glute muscles? These tests will confirm whether or not your hips and glutes are properly functioning. (Read More →)


5 Upper Body Mistakes Everyone Is Making

Common technique errors are by-products of training misnomers, myths, and misinformation. Dr. Seedman sets the record straight, once and for all, on pullups, rows, presses, and more. (Read More →)


Fix Your Valgus Knee Collapse with the Plate Squat

If you have trouble with valgus knee collapse and lack of knee spread during squat movements, check out the plate squat, an excellent squat variation Dr. Seedman uses to help his clients groove the proper squat pattern. (Read More →)


Make Cable Pull-Throughs Better

Dr. Seedman presents a more effective modification of the cable pull through for those with low back issues, hip and knee pain, faulty posture, or lack of mobility. (Read More →)


Strengthen Your Core with the Windmill Plank

The windmill plank hold is an excellent full body stabilization movement that absolutely crushes many of the core and hip muscles while also working smaller stabilizers throughout the legs and upper torso. (Read More →)


The Cure for Weak Glutes and Inactive Hips

When the glutes aren't doing their job, muscle function and movement mechanics in the hips suffer.  Dr. Joel Seedman shows you how to assess your hip and glute function and presents strategies to eliminate specific deficiencies. (Read More →)


The Best Way to Squat (Part 1)

Part 1 of Dr. Seedman's popular and controversial squat series explains why the parallel squat is ideal for most athletes and examines why the 'ass-to-grass' squat produces dysfunction and flawed movement mechanics. (Read More →)


The Best Way to Squat (Part 2)

Part 2 of Dr. Seedman's popular and controversial squat series builds on his argument for the superiority of parallel squats. Here, he focuses on the mechanics, cues, and activation tips needed to perform a proper parallel squat. (Read More →)


Improve Strength and Muscle Function with Bottoms-Up Exercises

Dr. Seedman shows you how to use bottoms-up training with kettlebells, plates, and dumbbells, and how these exercises immediately improve strength, stability, and mechanics. He also discusses how he uses these with his pro and collegiate athletes to prevent and overcome injuries. (Read More →)


Pre-Exhaustion on Dips for Muscular Hypertrophy

Dr. Seedman uses dips to explain why pre-exhaustion and pre-activation should be used to facilitate greater emphasis on specific muscle groups. (Read More →)


Renegade Rows: Full-Body Strength and Muscle Function

Dr. Seedman explains why renegade rows are not only one of the most effective movements for increasing strength in the upper body and core but they’re also a great test and assessment of muscle function. (Read More →)


Squat-Stance Deadlifts for Strength and Size

Dr. Seedman tweaked legendary powerlifter Ed Coan’s sumo deadlift to make it more joint friendly and conducive for maximizing strength, hypertrophy, and performance for athletes and general populations alike. (Read More →)


The Truth About Dips and How to Perform Them

Since most athletes and trainees butcher dips, Dr. Seedman analyzes how to perform dips so they are healthy on the jointsand produce incredible strength, size, and muscularity throughout the entire upper body. (Read More →)


12 Ultimate Tests of Strength & Muscle Function

Dr. Seedman shares and explains the tests he developed to assess the his clients' functional strength. Tests include measures of lower- and upper-body strength, stability, mobility, foot and ankle activation, and movement mechanics. (Read More →)


Stability Training for Strength, Size, and Performance (Hanging Band Technique)

Perfected and made famous by Dr. Seedman, the Hanging Band Technique (HBT) is an advanced training method that maximizes strength and hypertrophy gains and improves performance and joint health. (Read More →)


Feet and Ankle Training for Optimal Performance

Proper foot, ankle, and toe mechanics are the most neglected areas in performance training. Dr. Seedman shares exercises, drills, and cues are best for developing proper foot, ankle, and toe mechanics. (Read More →)


Eccentric Isometrics - The Best Way to Lift Weights

Eccentric Isometrics are a potent stimulator of size and strength gains and can also correct dysfunctional movement patterns via enhanced proprioception and muscle spindle activation.  Dr. Seedman explain all. (Read More →)


Negative Accentuated Powerlifting for Size and Strength

Utilizing Power Rack Eccentric Potentiation (PREP) Protocol to safely perform eccentric accentuated repetitions on powerlifts increases muscle mass, strength, and power. (Read More →)


Plates Work Better Than Kettlebells

If you don't have access to kettlebells, use iron grip style plates to perform swings, cleans, and snatches. These provide many unique benefits beyond which traditional kettle bells can produce. (Read More →)