DEADLIFTS & HINGES
- DR. JOEL SEEDMAN -
Eccentric accentuated training can be a bit tricky when applying it to lower body strength training. Here’s how to apply the bilateral assisted negative accentuated (BANA) 2:1 method to squats, split squats, and lunges for strong and massive legs.
Two of my favorite strength training tools are the landmine and the trap bar. Here's how to combine both of these awesome and versatile training tools to create some amazing full body exercises.
Kettlebells are one of the best tools for performing a variety of movements including deadlifts, squats, rows, lunges, and more. Unfortunately the ability to overload the muscles adequately can compromise their effectiveness. Here's how to resolve that.
If you're looking for a unique and relatively simple method for crushing your legs and upper back, you'll want to try out the longitudinal hanging barbell protocol. It's also a very natural and safe method for hitting squats, deadlifts, and rows.
If you're looking for a method that allows you to overload the daylights out of squats, deadlifts, hinges, and rows, while also minimizing stress to the spine and low back, look no further than the hanging trap bar method. Here's how to do it.
Performing deadlifts, hinges, squats, glute, bridges, and hip thrusters with this common mistake not only limits the degree of posterior chain activation and muscle recruitment but it ages the spine and creates dysfucntional movement patterns. Here's what I mean.
Mastering the hip hinge is no easy feat as there are quite a few important cues to remember . However one of the most important cues is to focus on keeping the hips tall. Here's a quick fix to make that happen and master your hinge within minutes.
The barbell hack squat is an old school bodybuilding exercise that's been around for decades. Unfortunately it can feel quite awkward and unnatural. Try incorporating this eccentric isometric variation to make it feel more natural.
If you want to improve athletic performance while building functional strength, stability, balance, symmetry, and alignment throughout your lower body, try these leg circuits. I use them with my NFL athletes, general populations, and bodybuilders.
The hip hinge or RDL is one of the most critical movement patterns for mastering your body mechanics and muscle function. Unfortunately most individuals perform them incorrectly. Here are the 12 cues you'll need to maximize your form.
The Best Way to Deadlift: Squat-Stance Deadlift
In this AHP exclusive, Dr. Seedman outlines why the squat stance is the superior deadlift position. See how his groundbreaking research can increase your deadlift gains today. (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 →)
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 →)
Safe & Sound | The Best Deadlift You’ve Never Tried
Most lifters use either the conventional close-stance method or ultra wide sumo position for deadlifts. These tend to be overly extreme for most and oftentimes promote dysfunctional mechanics. The overlooked solution is the squat-stance deadlift. (Read More →)
Fix Your Low Back, Hips, and Posture with Good Mornings
Dr. Seedman considers the Good Morning an effective, but overlooked, exercises. Using a hinge movement pattern, the good morning improves strength and hypertrophy in the posterior chain and for cleaning up squat technique. (Read More →)
Fix Your Hips, Low Back & Posture with the Modified Cable Pull-Through
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 →)
The Importance of Hip and Glute Function
From athletes to the elderly, when it comes to proper hip function, the glutes muscles must fire correctly. In this interview, Dr. Seedman discusses how to self-examine, and improve, hip function. (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 →)
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 →)
New Articles
Here are 21 New Year’s resolution goals that all advanced lifters, athletes, fitness enthusiasts, and general populations should apply to their training in the new year. These will take your performance, physique, strength, size, and health to the next level.
Proper lifting technique and body mechanics are essential for long-term joint health, performance, and physique improvements. With that said, here are 20 tell-tale indications you can use to determine whether or not your form is due for an overhaul.
Everyone squats the same regardless of individual differences and joint anthropometrics. A proper squat involves 90 degree joint angles and is most easily obtained by using eccentric isometrics with perfect posture and body alignment. Here are 101 truths everyone should know.
The fitness industry has lied to us one too many times. This article highlights the truth about yoga, flexibility training, mobility drills, & “range of motion” topics, supported by deep scientific research, observational data, & experiential findings.
When it comes to maximizing your strength, size, and performance, a low to moderate level of exercise variety is critical for maintaining progress and avoiding training stagnation. Here’s everything you need to know about exercise variety.
Can you sprint without warming up?? This is something humans have been able to do for centuries up until the last few decades. Unfortunately the fitness industry has ruined people’s bodies and contributed to us losing this practical human skill. Full Experiment here!!
The sissy squat has recently gained quite a bit of popularity in mainstream fitness and bodybuilding. Unfortunately it’s not only an inferior quad and thigh builder that lacks proper muscle stimulation, it destroys the knees. Here are 12 superior alternatives to sissy squats.
When it comes to utilizing functional presses for athletes and bodybuilders, sometimes we need to look past the traditional barbell and dumbbell chest press. Here are 25 of the best functional presses for athletic performance that also build functional strength & size.
Although mastering the big 7 with eccentric isometrics is paramount when it comes to mastering movement and muscle function, periodically including rotational training can be very effective particularly for athletes. Here are my 25 go-to rotational exercises.
The abductor and adductor muscles are incredibly important for hip function and joint health. Unfortunately they’re commonly neglected. Here’s how to properly train them for maximal performance, muscle function, and joint health.
Research has shown that overcoming isometrics are one of the most effective techniques for increasing motor unit recruitment & post activation potentiation. Combining eccentric isometrics with overcoming isometrics produces even greater gains in strength, size, & performance.
Eyes-closed training is something I frequently incorporate with all of my clients and athletes. That’s because it improves movement mechanics and muscle function due to enhanced proprioceptive feedback from the muscles. Here’s how.
Loaded carries are some of the most simple yet effective strength training movements you can perform for building functional strength and size throughout the body. Here are my top 30 favorite variations along with 10 tips to help master any loaded carry or farmer’s walk.
Bodyweight training is the new rage. Unfortunately most folks end up going about their quarantine and home bodyweight workouts in a very ineffective way thereby sacrificing their gym gains. Here are 25 key tips you should implement immediately.
Pullups are one of the most effective staples in any training program. Unfortunately most lifters including advanced bodybuilders and “expert” strength coaches perform them incorrectly thereby negating the benefits. Here’s how to do them.
Bodyweight exercises are some of the most natural feeling movements we can perform. Here’s how to apply eccentric overload to your favorite bodyweight movements such as pushups, dips, pullups, & rows, to maximize strength, size, & performance.
Stretching and flexibility training has been a controversial topic for decades in the strength and conditioning industry. Here’s everything you need to know to safely optimize your flexibility, mobility, and ROM using eccentric isometric protocols.
Are you looking for a unique yet potent mass builder for your entire back (upper, middle, and low back musculature)? If the answer is yes then you’ll want to try this modified drop set on the seated row station.
When it comes to building massive pectorals it’s tough to beat the basics such as barbell presses, dumbbell presses, weighted pushups, dips and chest flyes. Unfortunately none of these variations fully maximize the functions of the pectoral muscle fibers.
Fitting upper body isolation exercises into your training routine can be tricky particularly when you’re looking to emphasize larger compound movements in your lifting program. Here are my favorite ways to crush your arms while saving time and improving functional performance.
Want to maximize your athletic performance, strength, muscularity, stability, and joint health? Time to start taking advantage of functional training methods that utilize the anterior and posterior oblique slings via contralateral hip activation and unilateral movement patterns.
Offset loading training is one of my favorite strength training techniques not only for eliminating imbalances, asymmetries, and muscle dysfunction, but also for building ridiculous levels of functional strength, hypertrophy, motor control, and core stability. Read more here.
The barbell Zercher squat is an incredibly effective lower body exercise. However it also has its share of downfalls. Here's how to use kettlebells and landmine stations to improve the effectiveness of this classic strength exercise.
The good morning exercise is one of the best posterior chain movements that crushes the glutes and hamstrings while also blasting the postural muscles of the upper body. Unfortunately it gets a bad rap. Here’s how to perform it correctly plus 20 unique variations.
The Trap bar is one of my favorite training tools and specialty bars. Here's how to use it for pullups and chinups. As an added bonus each variation will help spark new growth, strength, posture improvements, and enhanced muscle function.
Excessive low back/lumbar arch on bench press movements is a common mistake even amongst advanced lifters. Not only does it set the individual up for potential injuries but also minimizes the effectiveness of the chest press itself. Let’s fix it!
The Landmine is one of the most versatile training tools in existence. Unfortunately many lifters limit its application to basic rows, goblet squats, and presses. There are dozens of unique exercises that can be performed with it. Here are my favorites.
Although I use a variety of squats and lower body drills with my clients particularly eccentric isometrics, there’s one squat variation I tend to use with just about every client due to its simplicity and effectiveness - namely, the front curled squat.
Over the years I’ve posted some pretty crazy exercises many of which can only be performed once you’ve truly mastered your body mechanics and form. With that said here are 50 brutally tough exercises you’ve likely never done and probably can’t.
The belt squat is an amazing exercise that crushes the legs and you can make it even better by combining it with front rack kettlebell squats and goblet squats. Here are multiple variations you can use to induce functional mass in the legs.
Combining the trap bar with accommodating resistance in the form of band assistance, band resistance, and chains produces some incredibly potent movements particularly when it comes to deadlifts, squats, hinges, lunges, and more.