Dr. Seedman introduces you to bottoms-up exercises--one of the most effective training techniques for teaching motor control, stability, and full body tightness. He discusses proper technique , specifically creating good t-spine extension.
Dr. Seedman coaches one of his national figure competitor clients performing iso-lateral bottoms-up presses with 30lb kettlebells. Weighing just over 120 pounds, she displays excellent technique and strength.
Dr. Seedman considers the single-leg bottoms-up press with kettlebells or bumper plates the epitome of full-body stabilization. It greatly challenges all of the stabilizers, from head to toe, so any weak link is immediately exposed.
Dr. Seedman's used this exercise and many others to improve his client NFL QB Taylor Heinicke's shoulder and core stability. After suffering a shoulder injury last season, Taylor worked with Dr. Seedman to improve his shoulder health, strength, and function.
The single arm kb bent over row is an excellent lat and back exercise that simultaneously work rotary stability and anti-rotation muscles of the core. Keep the spine locked into position throughout and avoid over-pulling at the top.
Dr. Seedman performs this excellent exercise for teaching the body how to engage the core, while simultaneously working the lats and upper back. Dr. Seedman uses quadruped kb and db rows to re-enforce strict rowing technique as any cheating, excessive momentum, or excessive rotation will cause you to lose your balance.
Bottoms-up exercises are some of the most difficult strength training movements there are. The iso-lateral variation (both arms working at the same time) of the overhead press is one of the most effective strength and stabilization exercises.
Bottoms-up exercises are some of the most difficult strength training movements there are. Not only will the the single arm version build the shoulders, upper back, core, and grip strength, they will also teach you to control offset loads as you'll be holding the weight on one side.
Bottoms-up exercises are some of the most difficult strength training movements there are. During the bottoms-up loaded carry you'll be required to activate every muscle in your body from head to toe. Be sure to keep your abs tight and walk quickly but controlled.
Bottoms-up exercises are some of the most difficult strength training movements there are. During the snatch you'll be required to aggressively activate your hips while controlling and stabilizing the load at the top. This requires full body strength, power, stability, and motor control. Performing them in a continuous fashion also increases the amount of eccentric loading thereby creating greater strength and hypertrophy benefits.
Bottoms-up exercises are some of the most difficult strength training movements there are. The bottoms up Turkish Get-Up is represents the epitome of full body strength, mobility, stability, balance, posture, body control, and movement coordination.
This kettlebell variation of the skull crusher is a great tricep exercise not to mention one that also taxes the core. If you're looking to increase the size of your arms, this is one a great tricep movement to add to your training program.
This skull crusher variation is one of the most difficult yet one of the most effective tricep mass builders there is. Holding the non-moving arm in the eccentric isometric position does wonders for size, strength, and muscle function. It's also a great core strengthening exercise when performed with the isometric leg raise hold as shown here.
The kettlebell bicep curl is one of the best yet often overlooked arm exercises there is. Due to the nature of the kettlebells, there is significantly more constant tension throughout the movement including the top contracted position in comparison to other free weight variations. The key is having the handles rest in the palms rather than the fingers or finger tips.
The kettlebell bent over lateral raise is a great movement for targeting the rear deltoids as well as the upper back. Using kettlebells makes it slightly more challenging than dumbbells due to more challenging leverage and biomechanics.
If you're looking to maximize proprioception and somatosensory feedback as a means for improving body mechanics, movement efficiency, and motor control, eyes closed eccentric isometrics combined with bottoms up movements are about as difficult as it gets. This eccentric isometric variation crushes the shoulders, upper back, triceps, and core.
While the traditional overhead extension isolates the tricep's long head, the kettlebell variation targets of all three-long, lateral, and medial. How? Kettlebells create more tension because the load is hanging beneath the hands creating a constant pulling force. Kneeling creates instability, forcing you to control tempo and mechanics, which create incredible strain on the triceps.
Looking for one of the most challenging yet growth-inducing bicep movements you’ve ever performed? Kneeling kettlebell curls are just what the doctor ordered--or at least what Dr. Seedman ordered. The kettlebells’ unique loading mechanics tax the biceps with constant tension throughout.
Performing kickbacks with kettlebells, rather than dummbells, increases intensity and strain on the triceps because of the unique leverage and loading mechanism. Don't extend too high or the rear delts and lats will take over.
Many bodybuilders believe that the decline skull crusher allows the greatest range of motion, thereby providing high levels of stretch that are critical for hypertrophy mechanism. Add in kettlebells and you also get more constant tension to all three heads of the triceps, making it highly effective for eliciting growth throughout the entire musculature.
The decline kettlebell pullover is an incredible lat, upper back, tricep, and core builder as the decline creates an even greater range of motion and stretch than the flat angle. When performed with kettlebells the effect is even greater.
Many bodybuilders consider incline curls a staple arm exercise. Unfortunately, the dumbbell version creates very little tension in the top half of the movement. The fix? Use Kettlebells, whose loading mechanism creates tension throughout--bottom, mid-range, and the top.
Using 120% of your max load during a skull crusher is impossible, right? Dr. Seedman begs to differ. By using the incline KB skull crusher, you get a “compound-isolation” exercise that allows you to use supramaximal loads (greater than your 1RM) on the eccentric without the fear of being able to complete the concentric movement. The results? Hypertrophy and strength gains throughout the triceps.
One of Dr. Seedman's client, national figure competitor Leslie Lee, performing bottoms-up kettlebell snatches. Besides being incredibly difficult, this movement is great for working hip and glute power, shoulder stability, grip strength, and core stabilization.
The hammer curl with kettlebells is a great bicep and forearm exercise that not only works the arms but also hits smaller muscles around the hands and wrists. Due to the nature of the kettlebell it also places constant tension on the arms throughout the movement.