https://www.advancedhumanperformance.com/logo-gallery daily 0.75 2016-08-08 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465487847570-6MYISJ6BRP22IRJBNY6N/tnation.png Article Logo Gallery https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465487847570-6MYISJ6BRP22IRJBNY6N/tnation.png Article Logo Gallery https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465487802321-UP50QUG0SUS5B5VONWWS/elitefts.jpg Article Logo Gallery https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465487821554-RQU8I20S715NPDX45ULB/mensfitness.png Article Logo Gallery https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466524502098-8S3N1BDCZY2PVDSIR2B7/stack-logo.gif Article Logo Gallery https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465487821348-4JFAGCGMRTIS5FNE820J/johnrusin.png Article Logo Gallery https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465487802337-OJKU8YKMWCWW6DQQF5ZW/breakingmuscle.jpg Article Logo Gallery https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466706961692-3RS8PG2IRT1QBHFLNJ0A/Strength-Doc-Final-1400x1400.png Article Logo Gallery https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466703783626-ZBHIA9JBWFMP5XWGU51Y/globalperflogo.png Article Logo Gallery https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465489283256-TDFIN9PZPPWE8ZDZBHT3/barbellphysio.png Article Logo Gallery https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466699993859-V97G0NPG0SDV3QJ3XO8O/bachlogo15.png Article Logo Gallery https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466699835642-3XQAFJ0RZB3VM901USVT/theptdc-logo-2014.png Article Logo Gallery https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465488047656-N11REQ8FOMX8A3VO4NX1/bodybuildingcom.png Article Logo Gallery https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465487836508-0Y6GMLQO5KOS24X7VURG/radiomd.png Article Logo Gallery https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465487791170-V8ALLQN3QRD8FHAD0C7R/bodybuildingcom.png Article Logo Gallery https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466627798016-A4O7OVFIL7WIRMCXPS49/exrx.png Article Logo Gallery https://www.advancedhumanperformance.com/trap-exercises daily 0.75 2016-08-29 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754444433-M9TI3KFJU8GZZRAMNFM7/image-asset.jpeg Trap Exercises - Power Shrug The power shrug is a great Olympic lifting variation for improving triple extension and shrugging mechanics at the top of the pull. It's also a great hip, speed, and power movement. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754444433-M9TI3KFJU8GZZRAMNFM7/image-asset.jpeg Trap Exercises - Power Shrug The power shrug is a great Olympic lifting variation for improving triple extension and shrugging mechanics at the top of the pull. It's also a great hip, speed, and power movement. https://static1.squarespace.com/static/5750d5129f72662d66448028/575da17801dbae869aad9695/575da2fa57bf42edea6da94d/1465754362376/ Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754585018-TC1RTE8CM8RZ3XRFSSHM/image-asset.jpeg Trap Exercises - Barbell Farmers Walk The barbell farmers walk--performed here by one of Dr. Seedman's bodybuilding clients--is an incredibly challenging loaded carry as it forces the lifter to be very tight and stable throughout in order to control the load. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754701136-DC872F8OJ1CZQ1SHHAYJ/image-asset.jpeg Trap Exercises - Shoulder Front Raise on Rings This overhead shoulder front raise on rings is an excellent movement for targeting the shoulders, traps, and upper back while working on core stabilization and spinal alignment. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754843004-68FQPGFUSZWC3JDZFOFP/image-asset.jpeg Trap Exercises - Jump Shrug from Floor with Clean Grip This is an excellent power variation of the Olympic Clean. Keep the chest up throughout and be sure the hips and chest come up at the same rate. Build up speed gradually then explode at the top position. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754933812-I9AMRNGPQ35FE197X2YY/image-asset.jpeg Trap Exercises - Snatch Jumps from Hang Position The snatch variation of the jump shrug allow slightly greater motion in the flexed position (bent over position), thereby increasing the amount of power the hips can produce on the jump. https://static1.squarespace.com/static/5750d5129f72662d66448028/575da17801dbae869aad9695/575da2fbf76cad4abb265fa1/1465754362376/ Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465755365303-09SAM7EKERNAZO8HJKD3/image-asset.jpeg Trap Exercises - NFL Training: Farmer's Walk w/ Chains The farmers walk with chains is a great way to provide additional overload to the traps, upper back, core, and legs without further taxing the grip which is often times limiting factor. Here are a few of Dr. Seedman's NFL athletes performing it with 100 lb dumbbells and an additional 60 lbs of chains. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465755125198-HWSVTAX0INWNVXPNN7DW/image-asset.jpeg Trap Exercises - Trap Bar Deadlifts (500lbs) Trap bar deadlifts are an extremely effective movement that targets every muscle of the body, and they are particularly effective when performed with controlled eccentrics or negatives. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465755679128-XVD4AGCMBF54D76VLL8U/image-asset.jpeg Trap Exercises - High Pulls from Hang Clean Position The high pull is a great Olympic lifting variation and a solid speed and power movement for the hips and lower body. It crushes the upper back, traps, and deltoids. The catch at the bottom also provides a strong and rapid eccentric jolt to the upper body musculature as you're forced to quickly decelerate the weight. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465755593024-62NWBB07RV5CLRMSIZ20/image-asset.jpeg Trap Exercises - Narrow Stance Dumbbell Squat Jumps Besides being an excellent speed and power movement for the lower body, the narrow stance dumbbell squat jump crushes the traps and upper back due to the rapid eccentric contraction produced from having to control the dumbbells during the landing. Start with very light loads to work on mechanics and technique before increasing the weight. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754363854-Y7YO53GCAY3BHC6BYSJR/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472496770478-3EBPYWO0NJUDW0G4D45K/image-asset.jpeg Trap Exercises - Bent-Over Front Raises Heres'a great isolation exercise that targets the traps, upper back, shoulders, and low back muscles. The bent over dumbbell front raise is also extremely difficult and 10 lb dumbbells will suffice for most individuals. It's also a great exercise to hit before farmers walks or shrugs to pre-exhaust the traps before hitting them with a larger compound movement. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472496768629-CAHXLENAEXW4XHUIISTD/image-asset.jpeg Trap Exercises - Blast Your Traps, Shoulders, and Upper Back with Bent Over Front Raises https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754364062-4NO5Y6XVKTU6ZAM9EAC4/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754364062-4NO5Y6XVKTU6ZAM9EAC4/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754364062-4NO5Y6XVKTU6ZAM9EAC4/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754364062-4NO5Y6XVKTU6ZAM9EAC4/image-asset.jpeg Trap Exercises - Power Shrug https://static1.squarespace.com/static/5750d5129f72662d66448028/575da17801dbae869aad9695/575da2fc0f20f36e693a90fc/1465754364476/ Trap Exercises - Power Shrug https://static1.squarespace.com/static/5750d5129f72662d66448028/575da17801dbae869aad9695/575da2fc57bf42edea6da950/1465754364698/ Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754364936-8GGEWJV4EH8TB7HBKF3M/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754365211-YSBKJJABUUPT7N6975YG/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754365211-YSBKJJABUUPT7N6975YG/image-asset.jpeg Trap Exercises - Power Shrug https://static1.squarespace.com/static/5750d5129f72662d66448028/575da17801dbae869aad9695/575da30017044bda23a2c93b/1465754367518/ Trap Exercises - Power Shrug https://static1.squarespace.com/static/5750d5129f72662d66448028/575da17801dbae869aad9695/575da30017044bda23a2c93c/1465754367869/ Trap Exercises - Power Shrug https://static1.squarespace.com/static/5750d5129f72662d66448028/575da17801dbae869aad9695/575da3002109d3b8867d7fa1/1465754368312/ Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754368748-RGQZEDJUWF41M81P0ZII/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754368847-HLWH98ZQRC004ICRMCJN/image-asset.jpeg Trap Exercises - Power Shrug https://static1.squarespace.com/static/5750d5129f72662d66448028/575da17801dbae869aad9695/575da302fc01557a1fd2bc8b/1465754369787/ Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754369588-0EMK9HT32X9ZIP0NSL15/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754369588-0EMK9HT32X9ZIP0NSL15/image-asset.jpeg Trap Exercises - Power Shrug https://static1.squarespace.com/static/5750d5129f72662d66448028/575da17801dbae869aad9695/575da30279a5a21926f6ca39/1465754369787/ Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754371344-QGMC8Q61CFFIS2ZZ75IA/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754371488-A0N9C4EJOE6T6DN7F5TT/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754371344-QGMC8Q61CFFIS2ZZ75IA/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754372134-ARUSRBVFWTJ1LTGOZ497/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754372423-W5S4J1IN78HENVRJE7T5/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754372417-CMJGBWJ3XTCME7GYFGT8/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754372423-W5S4J1IN78HENVRJE7T5/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754373075-DJD8SR27YI2ZWDVFEMFX/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754373225-53SO0OXS7JWT9Q5ODQVG/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754373212-QZVBKJAGO83GUNSTTS30/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754373212-QZVBKJAGO83GUNSTTS30/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754373591-B6U202LLQ2JD2OVVE3IS/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754373901-PI4BY3ASMV0SFKA98KNM/image-asset.jpeg Trap Exercises - Power Shrug https://static1.squarespace.com/static/5750d5129f72662d66448028/575da17801dbae869aad9695/575da3079c03e06b4770783a/1465754375010/ Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754373901-PI4BY3ASMV0SFKA98KNM/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754376100-8YEB3JXKCCROMC0ZU0U0/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754376424-27JB95MTELMRV8AEDD0N/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754376580-Q5ZYEUXJ0CVICDHXZDXS/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754376580-Q5ZYEUXJ0CVICDHXZDXS/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754376424-27JB95MTELMRV8AEDD0N/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754377469-1F6F5RP3PM3F0F8J67K9/image-asset.jpeg Trap Exercises - Power Shrug https://static1.squarespace.com/static/5750d5129f72662d66448028/575da17801dbae869aad9695/575da30a09e1c42430ab6383/1465754377916/ Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754377469-1F6F5RP3PM3F0F8J67K9/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754377469-1F6F5RP3PM3F0F8J67K9/image-asset.jpeg Trap Exercises - Power Shrug https://static1.squarespace.com/static/5750d5129f72662d66448028/575da17801dbae869aad9695/575da30a91b1868bf38db0e0/1465754377916/ Trap Exercises - Power Shrug https://static1.squarespace.com/static/5750d5129f72662d66448028/575da17801dbae869aad9695/575da30b9c03e06b4770783e/1465754377916/ Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754379530-HEIPL5ITQ4YI488CZC8D/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754379530-HEIPL5ITQ4YI488CZC8D/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754380071-Y4JYGUAXUZ4YGQEDCOLX/image-asset.jpeg Trap Exercises - Power Shrug https://static1.squarespace.com/static/5750d5129f72662d66448028/575da17801dbae869aad9695/575da30dc4d04b62086d0692/1465754380882/ Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754380409-NGJCQHW31NZ2I7K7I8Y7/image-asset.jpeg Trap Exercises - Power Shrug https://static1.squarespace.com/static/5750d5129f72662d66448028/575da17801dbae869aad9695/575da30d05b0371e1d46c3d3/1465754380882/ Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754382284-LS1SVHHG2CL6IRD91GRW/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754382284-LS1SVHHG2CL6IRD91GRW/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754382696-1K5ECH2475NHHDNKDI0R/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754382696-1K5ECH2475NHHDNKDI0R/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754384365-3V5JBMIJ5YNXFV0GV5XC/image-asset.jpeg Trap Exercises - Power Shrug https://static1.squarespace.com/static/5750d5129f72662d66448028/575da17801dbae869aad9695/575da31257bf42edea6da956/1465754384617/ Trap Exercises - Power Shrug https://static1.squarespace.com/static/5750d5129f72662d66448028/575da17801dbae869aad9695/575da3128eaa8951f4b127dc/1465754384617/ Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754386877-1A2WK4RMWI0B836QYUJA/image-asset.jpeg Trap Exercises - Power Shrug https://static1.squarespace.com/static/5750d5129f72662d66448028/575da17801dbae869aad9695/575da314fc01557a1fd2bc90/1465754387463/ Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754386877-1A2WK4RMWI0B836QYUJA/image-asset.jpeg Trap Exercises - Power Shrug https://static1.squarespace.com/static/5750d5129f72662d66448028/575da17801dbae869aad9695/575da31417044bda23a2c940/1465754387463/ Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754386877-1A2WK4RMWI0B836QYUJA/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754386877-1A2WK4RMWI0B836QYUJA/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754389495-LJHCSK9XZBHCXBRI7YYW/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754389284-D3K6HIOIOR74SQE4GO9Z/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754390480-G6R4YMW4V815U72TTTS2/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754390480-G6R4YMW4V815U72TTTS2/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754390480-G6R4YMW4V815U72TTTS2/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754390480-G6R4YMW4V815U72TTTS2/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754391939-HPKPOJNFBC62XHZ3WPB6/image-asset.jpeg Trap Exercises - Power Shrug https://static1.squarespace.com/static/5750d5129f72662d66448028/575da17801dbae869aad9695/575da31991b1868bf38db0e5/1465754392541/ Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754393270-HLIODY4OUH1Q3RK4NY0D/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754393270-HLIODY4OUH1Q3RK4NY0D/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754393597-C0W48TG6H22ZL9HVFLZY/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754394085-EST30H5C0TK7FRLS1E9W/image-asset.jpeg Trap Exercises - 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Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754426256-Y09F4OSVZ571NBVSS9P8/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754427032-30GO85PRA2JRN5YOFLKZ/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754428248-NUVDK0DXFMB21TAV8WJU/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754441055-FKEJY94Y1YCMOV42UFXL/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754441122-4M4UVLVYS1CQPGOBQVSC/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754441841-684Q27W74XAAWAD6T4XR/image-asset.jpeg Trap Exercises - Power Shrug https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465754443456-1HSMYFOJWFZAWTXURZBK/image-asset.jpeg Trap Exercises - Power Shrug https://www.advancedhumanperformance.com/chpgallery2 daily 0.75 2016-10-09 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465584446551-98H2ANK9LL0PZ50N5GMK/image-asset.jpeg Chest & Horizontal Press Gallery 2 - Depth Drop Plyometric Pushups Here's one of my clients performing an advanced plyometric exercise for the upper body. This depth drop pushup variation produces high levels of fast twitch fiber activation and also forces them to turn on quickly while firing at a very fast rate. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465584446551-98H2ANK9LL0PZ50N5GMK/image-asset.jpeg Chest & Horizontal Press Gallery 2 - Depth Drop Plyometric Pushups Here's one of my clients performing an advanced plyometric exercise for the upper body. This depth drop pushup variation produces high levels of fast twitch fiber activation and also forces them to turn on quickly while firing at a very fast rate. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465585093109-THINPHX6HI2Y5PAN6EFO/image-asset.jpeg Chest & Horizontal Press Gallery 2 - Weighted Dips Dips are often improperly performed. Be sure to create a hip hinge by leaning forward at the torso and slightly driving your feet forward while keeping the toes dorsiflexed. This is a great mass and strength exercise for the chest, triceps, and shoulders especially when using added weight. Be sure to stop at the bottom when the arms are parallel to the floor.   https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465585229688-T5JCEUF9IL7RG92GBYRW/image-asset.jpeg Chest & Horizontal Press Gallery 2 - Bottoms-Up Chest Press (Whole Body) This is a great stability exercise for the whole body as it requires a clean, squat, sit back, and chest press all in the bottoms-up position. It also helps to correct pressing technique by forcing the lifter into the proper position. https://static1.squarespace.com/static/5750d5129f72662d66448028/575af45337013b953f913998/575b0b3e9a6bf7b9663a9566/1465584445686/ Chest & Horizontal Press Gallery 2 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465585411877-1C9J7I724IGV59WJZC2B/image-asset.jpeg Chest & Horizontal Press Gallery 2 - Training Tutorial: Dips Technique Dr. Seedman walks you through the proper technique for dips--an incredible upper-body exercise most lifters butcher. He shows you how spine and shoulder alignment, hip hinge, a hollow core, and ankle dorsiflexion create a dip form with no weak links or energy leaks. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465585508478-PGJ5Z9AVMFWBBOFADGMQ/image-asset.jpeg Chest & Horizontal Press Gallery 2 - Bench Press on Foam Roller This is a great method for increasing stability, tightness, and overall mechanics on the bench press. Here I am performing it with my head off the roller to improve thoracic extension and to work the neck muscles. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465585570722-J37N7Y2WEOOUXMZOF9BQ/image-asset.jpeg Chest & Horizontal Press Gallery 2 - Dorsiflex Weighted Dips Weighted dips performed with the dorsiflexion technique are excellent for improving dip mechanics and strength. It teaches the lifter to active their whole body from head to toe not to mention that it's a very simple method for performing weighted dips. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465585686182-9GSWAZEA6MVEVRBCGJ44/image-asset.jpeg Chest & Horizontal Press Gallery 2 - Training Tutorial: Ring Dips w/ Chains Here's a great dip variation for teaching the lifter how to create proper hip hinge and forward torso lean to facilitate ideal shoulder mechanics and muscle function. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465585762836-0IFCYBQCJ6H1JYGEGL1E/image-asset.jpeg Chest & Horizontal Press Gallery 2 - Straight Bar Dips Here's a great dip variation that teaches proper form and mechanics. The straight bar dip requires incredible core stability as well as perfect mechanics in order to successfully complete the lift. It forces the lifter to hollow the core and hinge at the hips which represents proper dip mechanics. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465585920017-SX2XWKZWEEFY6F6WDTGE/image-asset.jpeg Chest & Horizontal Press Gallery 2 - Leaning Ring Dips with Chains Here's a great dip variation for hitting the chest and triceps while teaching the lifter how to create significant forward lean which is essential for optimizing shoulder position. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465586009095-BZ0JHEKXZCPINVHVW0J5/image-asset.jpeg Chest & Horizontal Press Gallery 2 - NFL Training: Head Off Incline Press NFL wide receiver Larry Pinkard demonstrates the head-off incline press, a great chest press variation that also works the neck stabilizers and teaches proper t-spine extension. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465586226141-3WDXWEFMCQRSV30IV3TE/image-asset.jpeg Chest & Horizontal Press Gallery 2 - Chain Dips Dips performed with chains around the neck and shoulders is a great mass and strength builder for the entire upper body. Here's one of my bodybuilding athletes hitting some heavy weight with excellent form. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465586413512-ZXFID342Q1L4T33WCKB1/image-asset.jpeg Chest & Horizontal Press Gallery 2 - NFL Combine Training: Floor Press with Feet Elevated Here's one of the many variations I use with my NFL combine athletes not only for improving their bench press strength but also for cleaning up their technique and movement mechanics. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465586602707-JT9T8VXM0WI15JA8R4M4/image-asset.jpeg Chest & Horizontal Press Gallery 2 - NFL Training: Weighted Pushups w/ Pause The eccentric isometric weighted pushup is a great exercise for increasing strength and size in the upper torso as well as helping improve bench press strength. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465586695863-KKFENQK4M79CRMR354PI/image-asset.jpeg Chest & Horizontal Press Gallery 2 - NFL Training: Incline Bench Press w/ Band Resistance The incline barbell bench press with band resistance is a great strength, hypertrophy, and overall mass builder for the chest, triceps, and shoulders. This is one I use quite a bit with for my NFL players and NFL combine guys. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465586812432-XNJN935E4ZUZ3L9WMBTG/image-asset.jpeg Chest & Horizontal Press Gallery 2 - NFL Training: Explosive Hand Clap Pushups Here's one of my NFL wider receivers Larry Pinkard demonstrating his incredible upper body power as he blasts out explosive hand clap pushups very effortlessly. Hand clap pushups are a great strength, power, and explosive upper body exercise for the chest, shoulders, triceps, and core stabilizers. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465586919481-AJJVUCRB82VCLF17GI9C/image-asset.jpeg Chest & Horizontal Press Gallery 2 - Training Tutorial: Shoulder Mechanics & Hand Positioning Are you allowing grip position or hand placement to dictate their shoulder mechanics and body positioning? Dr. Seedman explains why this should never occur and why--regardless of variation (wide grip, reverse grip, or standard)--the elbows, shoulders, and scapular positioning will be nearly identical: "as the hand position and grip changes the shoulders and elbow position remain constant." https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465587282798-T00PDXC8H20XYB3KMOYS/image-asset.jpeg Chest & Horizontal Press Gallery 2 - NFL Training: Incline Barbell Band Press Here's a few of my NFL combine athletes training and demonstrating their upper body strength gains. The incline barbell press with bands is a great strength and mass builder for the chest, shoulders, and triceps. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465587436294-0V7M7YBQ08DILH5IFB93/image-asset.jpeg Chest & Horizontal Press Gallery 2 - Weighted Knuckle Pushups on Stability Ball Weighted knuckle pushups with your feet on a stability ball are one of the hardest combination core and upper body strength movements you can do. Any lack of tightness or faulty positioning can result in dumping the load and rolling off the ball. Here's Ben Lai, one of my bodybuilder, powerlifter, and Olympic lifting athletes showing how it's done.   https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465587519643-FU0PHD8MLL1XFCR1P0FW/image-asset.jpeg Chest & Horizontal Press Gallery 2 - Stabilization & Proprioception Training: DB Press (Stability Ball w/ Eyes Closed) This dumbbell press variation performed on a stability ball with eyes closed is meant to improve stability, proprioception, motor control, and overall tightness. It's also a great movement for taxing the chest, triceps, and shoulders, once you become efficient at it. Here's one of my golfers performing it with 80 lb dumbbells in each hand. The key is to keep the hips up throughout. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465587666828-7KSBG8NH797KUL22JPEB/image-asset.jpeg Chest & Horizontal Press Gallery 2 - Single Arm Barbell Javelin Floor Press There's one of my bodybuilder's Ben performing in incredibly difficult chest, shoulder and tricep movement as well as core stabilization and anti-rotation. This one forces the lifter to assume proper mechanics and shoulder positioning as anything but will cause you to lose control of the load. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465587770574-BHLBR1H6FIEBCQLIYBI1/image-asset.jpeg Chest & Horizontal Press Gallery 2 - NFL Training: Reverse Band Bench Press w/ Pause Here's a few of Dr. Seedman's collegiate and NFL football players performing reverse band bench press. The bands provide little assistance at the top, but at the bottom they provide weight release that allows more constant tension throughout the full range of motion. Note the accentuated negatives and pause at the bottom. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465587833468-T2V5BUIFG7O6NPB04KZY/image-asset.jpeg Chest & Horizontal Press Gallery 2 - Bench Press w/ Feet Elevated The Reverse Grip Chain Bench Press is a great chest press variation that also taxes the triceps heavily due to the accommodating resistance towards the top of the movement. Combined with a reverse grip the triceps receive intense stimulation. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465587917139-8S6U77NLIFF0AYJKAEJM/image-asset.jpeg Chest & Horizontal Press Gallery 2 - Reverse Grip Bench Press with Chains The Reverse Grip Chain Bench Press is a great chest press variation that also taxes the triceps heavily due to the accommodating resistance towards the top of the movement. Combined with a reverse grip the triceps receive intense stimulation. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465588040340-OAAT567J1A7RRAV3AGTP/image-asset.jpeg Chest & Horizontal Press Gallery 2 - Isolateral Incline Chain Press w/ Accommodating Resistance Most movements that involve accommodating resistance utilize the barbell thereby eliminating the ability to target each side individually as one would with dumbbells. This chain variation is essentially a dumbbell or kettlebell variation of chain presses and absolutely crushes the chest, shoulders, triceps, lats, and shoulder stabilizers. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465588151688-NTBQYBI7Q9M37E1CXT8Y/image-asset.jpeg Chest & Horizontal Press Gallery 2 - NFL Training: Partner Accelerated Plyometric Pushups Here's a great upper body power exercise that teaches acceleration and deceleration. This also wakes up all of the available fibers of the upper body as the level of recruitment needed to decelerate your body and absorb the high levels of force are significant. Here I am with NFL wide receiver Larry Pinkard coaching and assisting him through the movement. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466015692622-AJY8CCBMUIR6GW9RBDZA/image-asset.jpeg Chest & Horizontal Press Gallery 2 - Bench Press w/ Legs Elevated: Hanging Band Technique This is one of the most challenging bench press variations you'll ever perform as it requires an incredible amount of strength, stability, motor control, core activation, balance, proprioception, body awareness, and focus. The hanging band technique increases difficulty by providing oscillating kinetic energy via unpredictable perturbations and movements which increases activation of muscle spindles. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466015812891-QIXKBGGAST18MVGUBXLX/image-asset.jpeg Chest & Horizontal Press Gallery 2 - NFL Training: Band Resisted Bench Press Here's one of my football athletes working on the band-resisted bench press. The bands provide a unique form of accommodating resistance by creating greater and greater tension as you drive the weight up. It also produces a strong sling-shot effect forcing the lifter to absorb force and decelerate the load. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472493327861-EOXX58CR0QARZ95Z6VFC/image-asset.jpeg Chest & Horizontal Press Gallery 2 - Reverse Grip Barbell Floor Press The floor press is an incredibly effective movement for crushing the pressing muscles of the body. However the reverse grip variation further taxes the tricep musculature for several reasons. First, during any floor press, the arms touch the floor several inches before the bar reaches the chest. By eliminating the bottom portion of the movement this reduces shoulder and chest involvement, which places greater stress on the triceps. Second the reverse grip promotes greater elbow tuck and scapular depression which also places greater emphasis on the triceps muscles and reduces the emphasis to the shoulders and outer chest. Third, the reverse grip places more equal tension across all three heads of the triceps (lateral, medial, and long heads) rather than solely targeting the lateral head – a common case with most pressing movements. https://www.advancedhumanperformance.com/back-lat-exercise-3 daily 0.75 2016-10-09 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465849135183-O9OTISEWLOT5FN74KEVK/image-asset.jpeg Back & Lat Exercise 3 - Narrow-Base Quadruped Row Quadruped rows are one of the more difficult rowing variations, requiring incredible core strength and lat activation and textbook mechanics in order to remain stable. It's also a great accessory movement to perform after heavy back exercises. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465849135183-O9OTISEWLOT5FN74KEVK/image-asset.jpeg Back & Lat Exercise 3 - Narrow-Base Quadruped Row Quadruped rows are one of the more difficult rowing variations, requiring incredible core strength and lat activation and textbook mechanics in order to remain stable. It's also a great accessory movement to perform after heavy back exercises. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465849213616-WOVKVIIXJ2DF5GZCRANR/image-asset.jpeg Back & Lat Exercise 3 - Kneeling Single-Arm Lat Pulldown Dr. Seedman examines the kneeling unilateral lat pulldown, a great exercise for targeting the lats and the core simultaneously. The key is pronating the hand at the top and supinating as you pull into the contracted position--creating the greatest stretch and squeeze in the stretched and contracted positions. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465849295195-RM815S0VLWKAUJOX1GWY/image-asset.jpeg Back & Lat Exercise 3 - Renegade Plank Row on Stability Ball Looking for a brutally difficult core exercise? Dr. Seedman has you covered. Drop(!) the weight because your entire core, hips, and upper body stabilizers will be firing more intensely than ever before. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465849452461-BR6PZYUS6OTIKCA5V0IS/image-asset.jpeg Back & Lat Exercise 3 - Isolateral Chain Rows Because the strength curve is reversed, the iso-lateral chain row is a very unique exercise. The squeeze and intensity of contraction throughout the back and lats on this one is a surefire way to spark new growth and hypertrophy. As an added bonus it looks really cool. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465849370234-8L1K0P1UZE7OTUHP0FKU/image-asset.jpeg Back & Lat Exercise 3 - NFL Training: Incline Plank Renegade Row This renegade row variation is a great combination core and back/lat movement. It's also a great exercise for the end of a heavy workout. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472493429323-IU9ZK0PLIEA9MIP8UMH6/image-asset.jpeg Back & Lat Exercise 3 - Drop Set Weighed Chain Pull-ups/Chinups Here's one of my bodybuilding athletes Ben performing an intense finisher set of weight pull-ups using the drop set method. The dorsiflex loading allows quick and seamless transitioning to lighter loads without having to stop the set midway through. This makes it highly conducive for drop sets and strips sets ultimately producing incredible increases in functional strength and size throughout the upper body especially the upper back, lats, and biceps. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465849508379-UKB5U0EPUEZXVZTOSN2D/image-asset.jpeg Back & Lat Exercise 3 - Decline Kettlebell Pullovers 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. Here's one my bodybuilders Ben showing how it's done. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472495342888-CN9H2551VGQVHF57Y36T/image-asset.jpeg Back & Lat Exercise 3 - Incline Barbell Row The incline barbell row is a very simple back and rowing exercise however it really crushes the entire musculature of the upper back as the bench allows the lifter to focus on the upper torso. Besides being very low back friendly and easy to learn it's also one of the best postural correction exercises. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472495428169-Q6AD81MYDJRW3T0XV9EY/image-asset.jpeg Back & Lat Exercise 3 - Seated Cable Rope Row with Rotational Movement The seated row using a rope and rotational movement allows greater activation of the lats as the pronated grip allows greater stretch and elongation of the lats while the supinated position promotes a stronger contraction throughout the back in the contracted position. You'll have to drop the weight a bit but the stimulus to the upper back and lats is well worth it. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472495517885-I792M0B50YOSCAWT7NVE/image-asset.jpeg Back & Lat Exercise 3 - Single Arm Bent Over Cable Row The single arm bent over cable row is an outstanding lat and back exercise as the movement provides one of the largest ROM's (Range of Motion) of any lat or rowing exercise there is due to the unique angle of pull. The single arm variation also provides greater stretch at the bottom. In addition it's a fantastic core stabilization exercise as it involves a significant degree of rotary stability and anti-rotation. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472507386729-U8ARMZMP5E5GDEUANYQZ/image-asset.jpeg Back & Lat Exercise 3 - T-Bar Row Drop Set (Complete Strip Set) The T-Bar row is a great exercise for crushing the entire back as well as the whole posterior chain. Here's one of my NFL athletes Jarius Wynn performing it as a quadruple drop set/complete strip set which is one of the most effective high intensity techniques you can incorporate for building strength and size in the back. https://static1.squarespace.com/static/5750d5129f72662d66448028/575f150627d4bdc48f211e6a/575f15268c60359bc9735a56/1465849125848/ Back & Lat Exercise 3 - Narrow Base Quadruped Row https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472503141718-A0CBB8KP8OI6A29AGKIE/image-asset.jpeg Back & Lat Exercise 3 - Accommodating Resistance Pullups/Chin-Ups with Chains Using accommodating resistance for upper back movements can be tricky as often times the increased tension towards the top of the movement doesn't always match the strength curve of the muscles. However, many individuals have trouble pulling from the dead stop position and once they get the movement started and complete the first few inches they tend to be able to complete the remainder of the movement. Unfortunately with added resistance it can be difficult to initiate the movement from a dead stop position. By adding chains to the feet this deloads the bottom portion of the movement allowing the individual to use mainly their bodyweight to start from the dead hang then once the lifter builds up just enough momentum to power through the top half, the chains begin to kick in. This adds increased tension and overload in the top contracted position where the individual should be able to hold a strong isometric position thereby including incredible strength and hypertrophy gains. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472507500347-GXKRYWIJP7O1UDDMN1FZ/image-asset.jpeg Back & Lat Exercise 3 - Kneeling Lat Pulldown: Correct Your Pull-Up Form The kneeling lat pulldown is one of the best movements for improving vertical pulling mechanics and cleaning up lat pulldown and pullup form as the kneeling variation forces the lifter to use strict mechanics. Focus on tucking your elbows and creating good extension throughout the t-spine. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1474235131614-CE95QUXZ19061I64CJO9/image-asset.jpeg Back & Lat Exercise 3 - Knee Flexion Weighted Pul-Ups: 3 Variations Although there is nothing inherently wrong with a bent leg position during pull-ups it often contributes to lethargic muscle activation particularly if the lifter does not keep the lower body tight and rigid. This often manifests itself in a sloppy half-bent, crossed-leg position where the lower body is practically dormant and void of any significant muscle recruitment. This disconnect of the lower body promotes energy leaks and lethargic activation patterns up the kinetic chain, ultimately compromising force production and torque in the upper extremities. The knee flexion loaded pullup resolves this issue as it involves a 90 degree bent-leg position while aggressively activating the posterior chain to keep the weight from falling off the legs. Here are 3 simply variations for performing them. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1474236984019-1A79FF4OJRD8NWWV353I/image-asset.jpeg Back & Lat Exercise 3 - Weighted Pullups with Hanging Band Technique (HBT): 2 Variations The hanging band technique (HBT) is one of my favorite methods for improving lifting mechanics as the oscillating kinetic energy produced from the hanging loads increases proprioceptive feedback and body positioning. Unfortunately this technique is often limited to barbell movements as it can be difficult to incorporate into other exercises. Although the oscillations won’t be quite as extreme or direct, applying the HBT method to pullups produces a similar effect which improves sensory feedback and overall pullup mechanics. It also helps to eliminate excessive momentum as jerky motions will cause the weight to bounce and drift in an uncontrollable fashion. Although it can be incorporated with the dorsiflex loading method (by hanging the band from the toes), most individuals will be better suited to the knee-flexion protocol as this keeps the weight from hitting the floor unless of course they have access to a very high pullup bar https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1474237130333-RBM7EOTS34TMU06MLALL/image-asset.jpeg Back & Lat Exercise 3 - Dorsiflexion Weighted Pull-Ups/Chin-ups with Barbell The dorsiflexion loading method is one of my favorite ways to load pull-ups and chin-ups. Although it can be done with kettlebells and dumbbells, there's several benefits of using a barbell. First, there is literally no room for cheating, excessive momentum, twisting, or body shifting. Any deviations in form or technical breakdown and the bar will tilt or fall off the feet. Second, if the individual aggressively dorsiflexes the feet and curls the toes upward, the bar will sit quite naturally on the top of the foot. As a result, the stimulus to the feet, toes, and ankles is very intense yet highly effective for eliminating dysfunction in the lower leg and ankle complex. Lastly and most importantly the barbell variation is the single most effective diagnostic tool for assessing how symmetrical your pullup technique is. If you tilt your hips, shoulders, or core to one side, pull more with one arm, or initiate the pullup by favoring one side of your body, the barbell will immediately begin to tilt uncontrollably. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1474237605183-X5J3NU1U4UZWULPE9SF9/image-asset.jpeg Back & Lat Exercise 3 - Single Leg Bent Over Dumbbell Row A common problem with bent over rows is that the weight is loaded to the front of the body which places greater stress on the low back and also promotes shoulder elevation. Trying to eliminate this by using dumbbells and pulling them to the sides of the body causes the weights to run into the legs. A simple solution that allows the weight to sit freely to the sides of the body while simultaneously promoting incredibly strict form are single leg bent over dumbbell rows. Once you learn to balance on one leg, the movement feels more natural than most bent over rows as the weight can fall to the side of the support leg without feeling encumbered or crowded. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1474237254013-JZPAMF6SZUSL5R22KQO6/image-asset.jpeg Back & Lat Exercise 3 - Knee Flexion Weighted Pull-Ups/Chin-Ups with Barbell The most challenging yet also the most effective method for implementing the knee flexion loading method is using a barbell. Similar to the dorsiflexion version involving the barbell, there is literally no room for cheating, excessive momentum, twisting, or body shifting. Any deviations in form or technical breakdown and the bar will tilt or fall off the legs. In addition the lifter will have to keep a strict 90-degree knee bend with the legs glued tightly together from the knees to the ankles. You’ll also be required to dorsiflex your ankles and feet to angle your legs in such a way that keeps the heels at the same height as the knees. If you go into plantar flexion, lose ankle positioning or begin driving your knees forward even slightly, the bar will roll off your calves. This requires a very high level of motor control from head to toe while simultaneously exposing even the slightest imbalance or misalignment. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1474237798108-6X09VUWPDAJ2T89NIHKD/image-asset.jpeg Back & Lat Exercise 3 - Supine Floor Row Variations Over-rowing by using excessive range of motion in the contracted position is a one of the more common mistakes lifters make on horizontal pulling movements. Unfortunately it can be difficult to correct even with proper cuing. The supine floor row is the perfect exercise for eliminating this issue as the individually will be forced to terminate the pulling motion at the optimal end range of motion as the tricep and upper arm will literally run into the floor. In addition the lifter will be forced to retract and depress their shoulder blades as well as pull their entire body into the floor which does wonders for improving postural alignment and shoulder mechanics. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1474238209496-568N42VDSJSWE8ABPYX1/image-asset.jpeg Back & Lat Exercise 3 - Bent Over Barbell Row with Horizontal Band Resistance Bent over barbell rows are one of the single most effective movements for crushing the entire upper back. Unfortunately many lifters perform them incorrectly thereby negating many of the potential benefits. One of the most common issues is lack of scapular depression throughout the movement. If the shoulders are not depressed then the lats will not receive thorough activation regardless of how much retraction you create. In addition, lack of scapular depression on barbell rows causes the elbow to flare which eventually causes shoulder inflammation and faulty glenohumeral joint mechanics. Ironically rows are meant to improve shoulder mechanics not degrade them. The associated benefits are purely contingent on mechanics and form. Performing rows with horizontal band resistance addresses this and provides several unique benefits.   https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1474238320214-1FKUL148EU2PJYA7C7MH/image-asset.jpeg Back & Lat Exercise 3 - 3 Variations of the Quadruped Row (Bird Dog Row) The quadruped bench row is my go-to rowing variation for teaching an athlete how to dial in their horizontal pulling technique. The reason for this is that any faulty mechanics, movement dysfunction, or flawed activation patterns result in the lifter immediately losing his or her balance. To successfully complete the movement, the lifter will literally have to make continuous adjustments and technique corrections until every component of body mechanics from head to toe are perfectly honed in. Anything less will result in loss of body control and inability to perform the movement. Even without external coaching, the quadruped row or bird dog row does wonders for providing lifters with enough sensory feedback and internal cuing to gradually self-correct and auto-regulate their body positioning. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1474238388247-CDYKDHT4DY57EAWU1WZH/image-asset.jpeg Back & Lat Exercise 3 - Table Top Bent Over Barbell Row The table top row is simple yet highly effective movement. While performing any row that involves a bent over position such as barbell rows or single arm dumbbell rows, have a training partner place a plate or two on your middle upper back then perform the movement. It sounds sadistic and masochistic but there are multiple benefits. 1. Improved form because the back including the t-spine and lumbar must maintain a natural arch for the plate to sit on. Spinal flexion is impossible. 2. It eliminates top rock and excessive momentum or else the plates will literally fall off the back. 3. Increase proprioceptive feedback from lats, middle and upper back as the plates against your body provide sensory palpation giving you better kinesthetic awareness of your back activation and postural alignment. 4. Helps maintain a steep near-parallel, bent over position as an overly upright torso will cause the weights to slide off. https://static1.squarespace.com/static/5750d5129f72662d66448028/575f150627d4bdc48f211e6a/575f1526f7d1ff3b54b4f1e6/1465849125848/ Back & Lat Exercise 3 - Narrow Base Quadruped Row https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1474238052036-INCMVNUCMG3RALORI096/image-asset.jpeg Back & Lat Exercise 3 - Glute Ham Raise and Back Extension Rows Performing rows on a back extension or glute ham raise station are extremely effective for crushing the entire posterior chain from head to toe. Besides promoting incredible growth and strength gains particularly in the mid and upper back musculature, it does wonders for improving form, posture, and spinal alignment. Because the lifter is forced to resist significant spinal flexion forces throughout, this helps to promote optimal extension throughout the t-spine which helps retract and depress the shoulders. In addition it’s nearly impossible to use excessive range of motion on the pulling mechanics as the steep angle keeps the elbows from drifting too high at the top thereby avoiding faulty shoulder mechanics. If you want to make the movement even more taxing, try using a GHR unit with a slight decline by having the feet elevated several inches above the hips. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476050087422-KY1D2ZUHEUSZWZ6DE5RQ/image-asset.jpeg Back & Lat Exercise 3 - Renegade Row on Stability Ball Here's an incredibly difficult combination core stability and rowing movement. The degree of core activation via rotary stability, anti-rotation, and anti-extension, is unusually high. In addition, there is significant shoulder stability particularly in the support arm. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1474238942122-QLUDM0M6L2K5O05LYS76/image-asset.jpeg Back & Lat Exercise 3 - Dorsiflex Weighted Pull-Ups with Plate The dorsiflex weighted pullup is very effective for improving pull-up and chin-up mechanics as it requires very strict form and technique and helps to eliminate dysfunction and faulty posture. By using a plate (or plates stacked on the feet), this makes the movement very rigid and locked in as any cheating, shifting, or swinging will cause the weight to slide off. Here's NFL defensive end Jarius Wynn showing how it's done. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1474238980432-QXF1DFDWEHL6K0BIJGCU/image-asset.jpeg Back & Lat Exercise 3 - Hanging Band Bent Over Barbell Row with Set and Reset RDL The hanging band technique is incredibly effective when applied to any movement. Most lifters apply the protocol to squats and upper body pressing movements however it also does wonders for bent over rowing technique as it requires precise form and smooth execution. Here's one of my bodybuilding athletes Ben Lai demonstrating the overhand or pronated grip variation. I typically recommend the supinated or underhand grip as it's more natural and easier to tuck. However when using lighter loads periodically changing the grip to a more difficult pronated grip can help reinforce ideal mechanics even more strongly in the central nervous system as the lifter will have to put a high level of conscientious effort into tucking the elbow, more so than with a supinated grip. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476050293469-N5SFGGSOUGOC9D90V8RK/image-asset.jpeg Back & Lat Exercise 3 - Wide Stance Single Arm Bent Over Barbell Row This single arm barbell bent over row variation requires incredible motor control, shoulder stability, back strength, and postural alignment. It looks a bit awkward but the barbell actually fits perfectly between the legs allowing a natural range of motion and a very intense contraction in the lats. You'll also feel a large stretch in the glutes and hamstrings. https://static1.squarespace.com/static/5750d5129f72662d66448028/575f150627d4bdc48f211e6a/575f15268c60359bc9735a57/1465849125848/ Back & Lat Exercise 3 - Narrow Base Quadruped Row https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476053429922-8KS2ZKQ9NWB7W45CS5AW/image-asset.jpeg Back & Lat Exercise 3 - Back Extension Rows with 100 lb Dumbbells The back extension row is an awesome movement for crushing the entire posterior chain from head to toe and working all of the postural muscles. It's also an incredible exercise for increasing strength and size in the entire upper back and lats. Although most individuals use this is a lighter accessary movement, as long as you use proper form you can actually load this movement with heavy weight and create substantial overload. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476053623118-KIUCLW3267CAOBUL2MPG/image-asset.jpeg Back & Lat Exercise 3 - 60 and Strong: Proper Rowing Mechanics Here’s one of my clients Mitch Ellis, demonstrating perfect rowing mechanics while incorporating isometrics in the fully contracted position as well as performing brief eccentric isometrics on the negative phase. In addition this is done while keeping his eyes closed as a means to increase proprioception and fine-tune his body mechanics. Mitch recently turned 60 and his form is a true testament to his incredibly high level of function and holistic fitness that can and should be achieved regardless of your age. Besides never suffering any injuries over the past several years we’ve worked together, his strength, posture, mobility, stability, power, muscle mass, and body composition have all improved immensely. And honestly I train him very similarly to how I train my advanced collegiate and professional athletes. If you want to maximize your fitness, body composition, health, and performance, that’s what it takes. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476053742983-IVN1H4PI7DHCXN1GJHGS/image-asset.jpeg Back & Lat Exercise 3 This is an incredibly difficult movement that challenges nearly every muscle in the body. The quadruped row is already very effective for improving rowing mechanics, core stability, posture, body alignment, and rotary stability. Throw in a narrow base position (kneeling widthwise on a bench rather than lengthwise) and it requires greater core stability and motor control. In addition, using a barbell requires the most precise and properly executed rowing mechanics as any faulty movement or form will expose itself as a tilt in the barbell which will produce even greater destabilizing forces on your body making it nearly impossible to maintain balance on the bench. When done properly this one absolutely crushes the lats and core. Start with the basic variations using a dumbbell, kettlebell, or plate and progress from there. If you really want to amp up the intensity try performing these eyes closed. https://static1.squarespace.com/static/5750d5129f72662d66448028/575f150627d4bdc48f211e6a/575f1526379f9411db3cc0c4/1465849125848/ Back & Lat Exercise 3 - Narrow Base Quadruped Row https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465849127045-1RM10TCH97KEJK2WKP80/image-asset.jpeg Back & Lat Exercise 3 - Narrow Base Quadruped Row https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465849127302-AFWC4SY4N3JOEGMZZW3B/image-asset.jpeg Back & Lat Exercise 3 - Narrow Base Quadruped Row https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465849127045-1RM10TCH97KEJK2WKP80/image-asset.jpeg Back & Lat Exercise 3 - Narrow Base Quadruped Row https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465849128601-VKNLHFUVT788UQKB7T41/image-asset.jpeg Back & Lat Exercise 3 - Narrow Base Quadruped Row https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465849129307-97W4JZ8E6UGY27IBPVTQ/image-asset.jpeg Back & Lat Exercise 3 - Narrow Base Quadruped Row https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465849129291-C46IP0L8CDNJIIK4FCOG/image-asset.jpeg Back & Lat Exercise 3 - Narrow Base Quadruped Row https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465849129291-C46IP0L8CDNJIIK4FCOG/image-asset.jpeg Back & Lat Exercise 3 - Narrow Base Quadruped Row https://static1.squarespace.com/static/5750d5129f72662d66448028/575f150627d4bdc48f211e6a/575f15295fd63bb52629c40d/1465849129553/ Back & Lat Exercise 3 - Narrow Base Quadruped Row https://static1.squarespace.com/static/5750d5129f72662d66448028/575f150627d4bdc48f211e6a/575f152991b1868bf38db31e/1465849129783/ Back & Lat Exercise 3 - Narrow Base Quadruped Row https://static1.squarespace.com/static/5750d5129f72662d66448028/575f150627d4bdc48f211e6a/575f152abb7f1ec5751ba35b/1465849129783/ Back & Lat Exercise 3 - Narrow Base Quadruped Row https://static1.squarespace.com/static/5750d5129f72662d66448028/575f150627d4bdc48f211e6a/575f152a176dc4f7fa9072c7/1465849129783/ Back & Lat Exercise 3 - Narrow Base Quadruped Row https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465849130854-3JT4EPP9T1JGR6PB95C6/image-asset.jpeg Back & Lat Exercise 3 - Narrow Base Quadruped Row https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465849130887-JRGPXD6E3R2PO8F6CH69/image-asset.jpeg Back & Lat Exercise 3 - Narrow Base Quadruped Row https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465849130790-WEJS95QCPBDBAZCE6TI3/image-asset.jpeg Back & Lat Exercise 3 - Narrow Base Quadruped Row https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465849130790-WEJS95QCPBDBAZCE6TI3/image-asset.jpeg Back & Lat Exercise 3 - Narrow Base Quadruped Row https://static1.squarespace.com/static/5750d5129f72662d66448028/575f150627d4bdc48f211e6a/575f152bf951af468a52c83f/1465849131094/ Back & Lat Exercise 3 - Narrow Base Quadruped Row https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465849131690-F2N4T8EBH3O75KLUY8GW/image-asset.jpeg Back & Lat Exercise 3 - Narrow Base Quadruped Row https://static1.squarespace.com/static/5750d5129f72662d66448028/575f150627d4bdc48f211e6a/575f152cfc01557a1fd2bf48/1465849131960/ Back & Lat Exercise 3 - Narrow Base Quadruped Row https://static1.squarespace.com/static/5750d5129f72662d66448028/575f150627d4bdc48f211e6a/575f152cfc01557a1fd2bf49/1465849131960/ Back & Lat Exercise 3 - Narrow Base Quadruped Row https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465849132271-HJDXBWMCPFJ3358V5TO7/image-asset.jpeg Back & Lat Exercise 3 - Narrow Base Quadruped Row https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465849132586-A543NW3BRJRL9SPV8FAC/image-asset.jpeg Back & Lat Exercise 3 - Narrow Base Quadruped Row https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465849132271-HJDXBWMCPFJ3358V5TO7/image-asset.jpeg Back & Lat Exercise 3 - Narrow Base Quadruped Row https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465849132586-A543NW3BRJRL9SPV8FAC/image-asset.jpeg Back & Lat Exercise 3 - Narrow Base Quadruped Row https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465849132271-HJDXBWMCPFJ3358V5TO7/image-asset.jpeg Back & Lat Exercise 3 - Narrow Base Quadruped Row https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465849133941-5VGBCZ2R2P7MAR1XY67Z/image-asset.jpeg Back & Lat Exercise 3 - Narrow Base Quadruped Row https://static1.squarespace.com/static/5750d5129f72662d66448028/575f150627d4bdc48f211e6a/575f152e8c60359bc9735a5d/1465849134239/ Back & Lat Exercise 3 - Narrow Base Quadruped Row https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465849133941-5VGBCZ2R2P7MAR1XY67Z/image-asset.jpeg Back & Lat Exercise 3 - Narrow Base Quadruped Row https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465849134616-2MQPKISZI7U1UUFDJL5S/image-asset.jpeg Back & Lat Exercise 3 - Narrow Base Quadruped Row https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465849135173-A1CIVNR5KIGBVSSUUP17/image-asset.jpeg Back & Lat Exercise 3 - Narrow Base Quadruped Row https://www.advancedhumanperformance.com/bottoms-up-1 daily 0.75 2016-09-18 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465919182076-PACA5EFPN0N25INYEDI8/image-asset.jpeg Bottoms Up 1 - Training Tutorial: Bottoms-Up Exercises Bottoms-up exercises are one of the most effective training techniques for teaching motor control, stability, and full body tightness. In this tutorial, I breakdown proper technique, specifically t-spine extension. Good t-spine extension is recommended not only for bottoms-up movements; it is proper technique for all overhead exercises. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465919182076-PACA5EFPN0N25INYEDI8/image-asset.jpeg Bottoms Up 1 - Training Tutorial: Bottoms-Up Exercises Bottoms-up exercises are one of the most effective training techniques for teaching motor control, stability, and full body tightness. In this tutorial, I breakdown proper technique, specifically t-spine extension. Good t-spine extension is recommended not only for bottoms-up movements; it is proper technique for all overhead exercises. https://static1.squarespace.com/static/5750d5129f72662d66448028/576026a27c65e41237f8baa5/576026cd5a655b3bd1092812/1465919172437/ Bottoms Up 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465919257747-N5DWNKCZLGWYZINRH5E4/image-asset.jpeg Bottoms Up 1 - Kneeling Bottoms-Up Press (w/ Plates) Dr. Seedman performs this very difficult variation of the bottoms-up overhead press with 45lb plates, kneeling on a bench. This variation requires incredible tightness, stability, strength, proprioception, and motor control. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465919330239-2YS1PVO1KU2U3MG2FQMU/image-asset.jpeg Bottoms Up 1 - NFL Training: Bottoms-Up Stability Dr. Seedman emphasizes stability training with his athletes preparing for the NFL combine, and works with them to eliminate movement dysfunction and neuromuscular deficiencies. Strength is excellent, but athletes must learn to control it with using appropriate movement patterns. Notice the amount of motor control required to perform these exercises appropriately. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465919416366-RB4J7NK34OTDPWKJKIKQ/image-asset.jpeg Bottoms Up 1 - NFL Training: Bottoms-Up Floor Press 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465919554587-KK40SJWZIMA8XWTQ3BV6/image-asset.jpeg Bottoms Up 1 - Single-Leg Bottoms-Up Overhead Press 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465919618523-BHIKATPLRVUENXQ3BI7N/image-asset.jpeg Bottoms Up 1 - Bottoms-Up Press with Kettlebells 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465919674212-668MHAIYYFAVD9ULJLU8/image-asset.jpeg Bottoms Up 1 - Bottoms-Up Plate Clean An alternative to the traditional bottoms-up kettlebell clean as well as an amazing exercise for full body strength and stabilization. Video is part of Dr. Seedman's T-Nation article on plate and kettlebell movements. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465919801036-H1GWJFJYFGR82GSAM3P4/image-asset.jpeg Bottoms Up 1 - Bottoms-Up Plate Press One of the most demanding variations of the overhead press and a suitable alternative to the traditional bottoms-up kettlebell press. Video is part Dr. Seedman's T-Nation article on plate and kettlebell movements. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465919903073-0C3WT747Y362KKHIBI7I/image-asset.jpeg Bottoms Up 1 - Bottoms-Up Plate Snatch An incredible power exercise for the lower body as well as an intense stimulus for the grip, core, shoulders, and back. Video is part of Dr. Seedman's T-Nation article on plates and kettlebell movements. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465919997760-4A6I3I255OA5GOHHPPXF/image-asset.jpeg Bottoms Up 1 - Bottoms-Up Kettlebell Double-Arm Snatch 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465921713922-AANGXLSOZC6UYZS9NP9U/image-asset.jpeg Bottoms Up 1 - Bottoms-Up Chest Press This is a great stability exercise for the whole body as it requires a clean, squat, sit back, and chest press all in the bottoms-up position. It also helps to correct pressing technique by forcing the lifter into the proper position. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465921775127-321MIZ9MAQPLY268FGPA/image-asset.jpeg Bottoms Up 1 - Bottoms-Up Press (45lb Bumper Plate) This is a very difficult variation of the bottoms up overhead press. Be sure to get good thoracic extension and lat activation. Bottoms-up exercises are some of the most difficult strength training movements there are. Besides requiring full body tightness, all bottoms-up movements force the lifter to stabilize every muscle throughout the body especially in the core and upper torso. When performing bottoms up movement be sure to get good thoracic extension.   https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465921857997-2I7L7URVV8D0Q43R5SQF/image-asset.jpeg Bottoms Up 1 - Bottoms-Up KB Press (Iso-Lateral) 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465921922057-327SH2NI3ZQ6N83C4ZW6/image-asset.jpeg Bottoms Up 1 - Bottoms-Up Squat with Bumper Plate Bottoms-up exercises are some of the most difficult strength training movements there are. Besides requiring full body tightness, all bottoms-up movements force the lifter to stabilize every muscle throughout the body especially in the core and upper torso. When used in conjunction with a squat not only will they improve the squat pattern but they'll also teach you to stay in control of the movement. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465921981726-1001JHL9OK95IC45DUNU/image-asset.jpeg Bottoms Up 1 - Bottoms-Up Kettlebell Press (Unilateral) Bottoms-up exercises are some of the most difficult strength training movements there are. The single arm bottoms-up overhead press performed with the kettlebell is the most classic bottoms-up movement. Not only will these build the shoulders, upper back, core, and grip strength, but they will teach you to control offset loads as you'll be holding the weight on one side (unilateral). https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465922046718-E6IIMVH2MTOKCLLNSBRO/image-asset.jpeg Bottoms Up 1 - Bottoms-Up DB Turkish Get-Up Bottoms-up exercises are some of the most difficult strength training movements there are. Besides requiring full body tightness, all bottoms-up movements force the lifter to stabilize every muscle throughout the body especially in the core and upper torso. When performing bottoms up Turkish Getups you'll truly be working your whole body both in terms of strength and stability. Be sure to keep the weight pulled back. Any deviation with the load and you'll immediately dump the dumbbell. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465922103420-45QTJRSEB7M3QC5HHJF4/image-asset.jpeg Bottoms Up 1 - Bottoms-Up Loaded Carry 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465922160190-AWSTOY1NQRG9RN66HBWA/image-asset.jpeg Bottoms Up 1 - Bottoms-Up Snatch with Kettlebells 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465922217434-F8FIVIXEADPQ9HJYK5IB/image-asset.jpeg Bottoms Up 1 - Bottoms-Up Overhead Lunge Bottoms-up exercises are some of the most difficult strength training movements there are. Besides requiring full body tightness, all bottoms-up movements force the lifter to stabilize every muscle throughout the body especially in the core and upper torso. The bottoms-up lunge performed overhead is one of the best variations for improving the overhead lunge mechanics. Be sure to keep the arm pulled back throughout while hinging at the hips. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465922284429-VQOD3UY9P8JLO44IWB11/image-asset.jpeg Bottoms Up 1 - Bottoms-Up Turkish Getup 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465922379841-MG6W1N0OZ2SLSIQAE7VH/image-asset.jpeg Bottoms Up 1 - Training Tutorial: Bottoms-Up Overhead Lunge The Bottoms-Up Overhead Lunge is a great exercise for correcting the overhead lunge mechanics as it forces the lifter to lock the load into the proper slot position. Any deviations in form will immediately result in a failed lift. This tutorial discusses the essential elements for properly performing this difficult bottoms-up variations. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465922450600-GB7NOLFQK7J7K0UDOYMG/image-asset.jpeg Bottoms Up 1 - Bottoms-Up Squat The Bottoms Up Squat is a great squat variation for enhancing technique and full body tension on the squat pattern. Bottoms-up exercises are some of the most difficult strength training movements there are. Besides requiring full body tightness, all bottoms-up movements force the lifter to stabilize every muscle throughout the body especially in the core and upper torso. When performing bottoms up movement be sure to get good thoracic extension. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465922526901-4NQ7OC1ZNREG2RS2LX4A/image-asset.jpeg Bottoms Up 1 - Single-Leg Botttoms-Up Clean Bottoms-up exercises are some of the most difficult strength training movements there are. This particular variation, the single leg bottoms-up clean is an incredible exercise for hip power, balance, foot and ankle strength, shoulder stability, and core activation. This is one of the most difficult movements to successfully perform, and takes Jedi-like focus. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465922592434-JFF0UCYR4OK8M7WP2KFB/image-asset.jpeg Bottoms Up 1 - Bottoms-Up Squat with Plate This is a very difficult yet effective squat variation for enhancing core stability and full body tension. Bottoms-up exercises are some of the most difficult strength training movements there are. Besides requiring full body tightness, all bottoms-up movements force the lifter to stabilize every muscle throughout the body especially in the core and upper torso. When performing bottoms up movement be sure to keep your grip tight and the weight stacked perpendicular in your hand. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465922680910-WUZ5QTLWEPHAG6IS8IG7/image-asset.jpeg Bottoms Up 1 - Bottoms-Up Dumbbell Press Bottoms-up movements are excellent for improving shoulder health and mechanics. Make sure to get good thoracic extension especially at the bottom of the movement. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1474238731281-0AXR6TFZTSP0301N7Z0O/image-asset.jpeg Bottoms Up 1 - Reverse Bottoms-Up Overhead Press with Kettlebells The reverse bottoms-up overhead press provides many of the features associated with typical bottoms up movements however it allows a pronated grip rather than a neutral grip. As a result, the pronated variation has even greater transfer to barbell variations. It's also highly unstable making it very effective for forcing the lifter to use optimal mechanics and technique. It can also be performed unilaterally (single arm). Here's one of my female figure athletes Leslie Lee performing it with perfect technique. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1474238784007-AX1NUFRSKJOT89ZYODF8/image-asset.jpeg Bottoms Up 1 - Reverse Bottoms Up Curls with Kettlebells The reverse bottoms-up kettlebell curl provides several unique features all of which promote increased activation and hypertrophy in the biceps. First, to ensure the lifter doesn’t dump the load this variation prohibits the individual from fully straightening the arms at the bottom or curling excessively high at the top. This creates enormous tension on the biceps as you’re locked into the sweet spot of the movement where there’s maximal activation and no relaxation. Second, this curling variation promotes optimal shoulder positioning and postural alignment, which is something most lifters struggle with when training biceps. Because the load is unstable and vulnerable to falling, this forces the lifter to keep the shoulders retracted and depressed throughout. Besides improving spinal mechanics this does wonders for crushing the biceps as it eliminates the possibility of the shoulders becoming overly involved in the movement. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1474239186371-656VCWZR582ZNYOWKEWN/image-asset.jpeg Bottoms Up 1 - Bottoms-Up Skull Crushers with Kettlebells Performed in Eccentric Isometric Fashion Here I'm performing bottoms-up skull crushers with light 20 pound kettlebells in each hand. The two most common issues on tricep skull crushers are allowing the elbows to flare (typically due to faulty shoulder mechanics), and collapsing in the stretched position. The bottoms-up skull crusher with kettlebells directly targets both of these issues. The instability produced from the bottoms-up position, forces the shoulders to retract and depress throughout which has an immediate impact on reinforcing the all-important elbow tuck. By flaring the elbows, not only will this decrease innervation to the triceps but you’ll actually be unable to control the kettlebells as the force vectors from your body will be mismatched with those from the unstable load. https://www.advancedhumanperformance.com/grip-forearm-1 daily 0.75 2016-08-08 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465859730516-HWDH2BEJKKKX46VIR5H7/image-asset.jpeg Grip & Forearm 1 - Plate Pinch Exercises (Squat and Hinge) Great variation for grip strength and for producing concurrent activation potentiation (irradiation) which enhances technique specific to the squat and hinge. You can also use smaller plates held to the sides (2 in each hand) and perform conventional deadlifts or close stance squats (similar to a trap bar deadlift). https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465859730516-HWDH2BEJKKKX46VIR5H7/image-asset.jpeg Grip & Forearm 1 - Plate Pinch Exercises (Squat and Hinge) Great variation for grip strength and for producing concurrent activation potentiation (irradiation) which enhances technique specific to the squat and hinge. You can also use smaller plates held to the sides (2 in each hand) and perform conventional deadlifts or close stance squats (similar to a trap bar deadlift). https://static1.squarespace.com/static/5750d5129f72662d66448028/575f3e3b86db43363ec96d29/575f3e9279a5a21926f6ccfd/1465859728538/ Grip & Forearm 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465859920015-DQICX17RH9U2U6NOUCAH/image-asset.jpeg Grip & Forearm 1 - Bumper Plate Pinch Farmers Walk Excellent farmers walk variation for grip, forearms, and finger strength. Also provides powerful training stimulus to full body via concurrent activation potentiation (forces you to stay tight). https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465860073115-WJK5BVOUGKKC7C8UMR9A/image-asset.jpeg Grip & Forearm 1 - Bottoms-Up Press (w/ Bumper Plates) An excellent grip and hand strengthening exercise not to mention the incredible strain it places on the upper body stabilizers and overall core musculature. The drop and catch is a very intense eccentric stimulus for the forearms and finger muscles. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465860162740-I2SBEQWZAWC6O1ET4QOV/image-asset.jpeg Grip & Forearm 1 - Power Curls with Fat Bar I typically recommend starting off an arm workout with several heavy power sets before dropping the load and performing strict curls. Form is tight but not excessively strict. This allows recruitment of the highest threshold motor units in order to tax the fast twitch fibers and potentiate the nervous system prior to lighter loads. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465860259989-UNCZYVIUFD30P3F1CJ81/image-asset.jpeg Grip & Forearm 1 - Weighted Pull-ups (w/ Fat Grips) Adding Fat Grips to chin-ups and pull ups allows you to further tax grip and forearm strength. Here, Dr. Seedman has his client, and national figure competitor, Leslie Lee perform an intense set of weighted pull-ups. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465860388443-IEZZX1A1TUGKYGFIQD4J/image-asset.jpeg Grip & Forearm 1 - NFL Combine Training: Bottoms-Up DB Press Since shoulder stability and positioning are critical for the NFL Combine's 225 bench press test, Dr. Seedman uses various bottoms-up pressing variations with many of his collegiate improve these. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465860620196-Z6VZ0T9K0VVLBUODJ7CD/image-asset.jpeg Grip & Forearm 1 - Bottoms-Up Plate Clean An alternative to the traditional bottoms-up kettlebell clean as well as an amazing exercise for full body strength and stabilization. This video is part of Dr. Seedman's featured article on T-Nation.com. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465860722681-NWO9ON9KJY3IRPZVAYA1/image-asset.jpeg Grip & Forearm 1 - Bottoms-Up Plate Press One of the most demanding variations of the overhead press and a suitable alternative to the traditional bottoms-up kettlebell press. This video is part of a featured article on T-Nation.com. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465860805765-3X3Q3VHRBPCR6XGPA5UQ/image-asset.jpeg Grip & Forearm 1 - Bottoms-Up Plate Snatch An incredible power exercise for the lower body as well as an intense stimulus for the grip, core, shoulders, and back. This video is part of Dr. Seedman's featured article on T-Nation.com. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465860967330-MI1A3BXXMULUCSS4N4C2/image-asset.jpeg Grip & Forearm 1 - NFL Training: Bottoms-Up Floor Press 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465861106042-8RMAUN0DTEJL8TSIYZTR/image-asset.jpeg Grip & Forearm 1 - Farmer's Walk A simple yet highly effective full body exercise. Pick up two heavy dumbbells and walk with quick yet tight and controlled form. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465917912228-PSPM14K7GWSALNZC87DO/image-asset.jpeg Grip & Forearm 1 - Bottoms-Up Kettlebell Snatch 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465861474846-SQ5NA6L05NX87OGXWHL1/image-asset.jpeg Grip & Forearm 1 - Bottoms-Up Kettlebell Press (Unilateral) Bottoms-up exercises are some of the most difficult strength training movements there are. The single arm bottoms-up overhead press performed with the kettlebell is the most classic bottoms-up movement. Not only will these build the shoulders, upper back, core, and grip strength, but they will teach you to control offset loads as you'll be holding the weight on one side (unilateral). https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465861322569-DOUZ4Q0SMJZXXBILVCHE/image-asset.jpeg Grip & Forearm 1 - Kneeling Bottoms-Up Overhead Press Dr. Seedman performs a very difficult variation of the bottoms-up overhead press with 45lb plates, from the kneeling position. This variation requires incredible tightness, stability, strength, proprioception, and motor control. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465861558773-DW24ZM2M4R31U2T4LN9B/image-asset.jpeg Grip & Forearm 1 - Bottoms-Up Loaded Carry 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465861652047-WHU55ISKBDF72JXFR2V8/image-asset.jpeg Grip & Forearm 1 - Single Leg Botttoms-Up Clean Bottoms-up exercises are some of the most difficult strength training movements there are. This particular variation, the single leg bottoms-up clean is an incredible exercise for hip power, balance, foot and ankle strength, shoulder stability, and core activation. This is one of the most difficult movements to successfully perform and takes Jedi-like focus. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465861803594-H6VPA0YY1XGGD7YHJ5OF/image-asset.jpeg Grip & Forearm 1 - Bottoms-Up KB Clean (80lbs) Bottoms-up cleans are a great full body exercise that require hip power, upper body strength, core stability, motor control, proper spinal alignment, shoulder stability, and grip strength. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465861920906-QE0K8JVRQNXTD6NKWMOX/image-asset.jpeg Grip & Forearm 1 - Grip Strength: Plate Pinch Row Here's a great exercise for grip strength while also working postural muscles of your posterior chain. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465862014143-SZGNUBQMMTZL0Q5WXSMY/image-asset.jpeg Grip & Forearm 1 - Hang Clean & Press (w/ Fat Bar) The hang clean and press with the fat bar is a fantastic full body exercise that focuses on strength, hypertrophy, functional size, power, explosiveness, and athleticism. Using the fat bar greatly increases the activation on the hands, grip, forearms, and finger muscles. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465862083315-015LMQIVZE2NC4FARIMY/image-asset.jpeg Grip & Forearm 1 - NFL Training: Single-Arm Seated Row (w/ Fat Grips) Dr. Seedman adds fat grips to the handles to force his athletes to work their forearms, hands, and grip strength. It also helps clean up technique as the fat grip forces the athletes to use more controlled form. Video features some of Dr. Seedman's NFL combine athletes.. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465918047927-9VL6MNA4FQ7L6IU0FC07/image-asset.jpeg Grip & Forearm 1 - NFL Training: Single-Leg Swap (w/ Bumper Plate) One of Dr. Seedman's favorite single-leg swap variations. It simultaneously addresses strength deficits in the grip and hands as well as the feet and ankles. In addition, this variation tends to have an immediate impact on improving balance and stability as the heightened activation of the hands and fingers produces concurrent activation potentiation (CAP). https://www.advancedhumanperformance.com/shoulder-and-overhead daily 0.75 2016-08-08 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465831505415-KT5U5VCCUBOH2YT4PWG8/image-asset.jpeg Shoulder and Overhead 1 - Bottoms-Up Plate Press One of the most demanding variations of the overhead press and a suitable alternative to the traditional bottoms-up kettlebell press. This video is part Dr. Seedman's featured article on T-Nation.com. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465831505415-KT5U5VCCUBOH2YT4PWG8/image-asset.jpeg Shoulder and Overhead 1 - Bottoms-Up Plate Press One of the most demanding variations of the overhead press and a suitable alternative to the traditional bottoms-up kettlebell press. This video is part Dr. Seedman's featured article on T-Nation.com. https://static1.squarespace.com/static/5750d5129f72662d66448028/575ecd04a3360c3866b833c0/575ed0503f40588a92f2c147/1465831501870/ Shoulder and Overhead 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465831610602-R8LJ95DTBOAGS84JAXXJ/image-asset.jpeg Shoulder and Overhead 1 - Bottoms-Up Plate Snatch An incredible power exercise for the lower body as well as an intense stimulus for the grip, core, shoulders, and back. This video is part of Dr. Seedman's featured article on T-Nation.com. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465831764445-27HAK2ZGMVDVBXKN1RPE/image-asset.jpeg Shoulder and Overhead 1 - Bottoms-Up Press w/ Bumper Plates An excellent grip and hand strengthening exercise not to mention the incredible strain it places on the upper body stabilizers and overall core musculature. The drop and catch is a very intense eccentric stimulus for the forearms and finger muscles. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465831832591-1ABLEYJRRG6GYKC73UNS/image-asset.jpeg Shoulder and Overhead 1 - Plate Press Variations These plate variations are perfect for reinforcing proper scapulohumeral rhythm. If you're having trouble with any pressing or overhead movements I highly recommend these. You'll get immediate feedback as failure to perform correctly will result in dumping the the weight. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465831879781-WLIL527VD4C8HB1YPPZA/image-asset.jpeg Shoulder and Overhead 1 - Eccentric Isometric Overhead Lunges Eccentric Isometrics offer numerous benefits in terms of muscle function, strength, stability, mobility, symmetrical loading, and hypertrophy. Part of a featured article on T-Nation.com. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465831992921-FOCX9KECQ5KV5RR0HN9J/image-asset.jpeg Shoulder and Overhead 1 - Overhead DB Press Eccentric Isometrics Presses emphasizing eccentric Isometrics offer numerous benefits in terms of muscle function, strength, stability, mobility, symmetrical loading, and hypertrophy. Video is part of a featured article on T-Nation.com. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465832122136-T2SDRAQOMKLBEYVZSXGY/image-asset.jpeg Shoulder and Overhead 1 - Bench Bottoms-Up Overhead Press w/ Plates (Eyes Closed) This is a very tricky overhead press variation requiring incredible core activation and stabilization throughout the body. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465832222644-CYET9BCU00YS81KAA4OA/image-asset.jpeg Shoulder and Overhead 1 - Bottoms-Up Press with Kettlebells My client and national figure competitor Leslie performing iso-lateral bottoms up presses with 30-pound kettlebells. Weighing just over 120 pounds this is very impressive for her size. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465832285177-O7RNL9GBG752QYPPHRAO/image-asset.jpeg Shoulder and Overhead 1 - Band Resisted Standing Military Press Great variation of the overhead press with accommodating resistance. Make sure you get get thoracic spine extension at the bottom by flexing your lats and upper back and sticking your chest out while keeping your core tight. At the top drive the weight up and back and get the head through. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465832354579-X2X9DTQFXJFINOV1O1YF/image-asset.jpeg Shoulder and Overhead 1 - Javelin Press This is a great overhead press variation for stability, technique, and core activation. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465832416953-G7EU8R0RAOZ9ERK0DKEX/image-asset.jpeg Shoulder and Overhead 1 - Javelin Press Iso-Lateral This is a great variation of the Javelin press that transfers well to overhead barbell press as both arms are working simultaneously. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465832468468-S7J10EPHOT8FZ85D1EK2/image-asset.jpeg Shoulder and Overhead 1 - Standing Overhead Press with Chains An excellent variation of the military press. Chains add a form of accommodating resistance increasing the load towards the top where the lifter is strongest. This weight was starting to approach my max. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465832538257-HB347XNOWY35BEN1TOEP/image-asset.jpeg Shoulder and Overhead 1 - Single Arm DB Push Press: Eccentric Accentuated Here I'm trying to control the negative rather than simply letting it free fall. Because its a push press variation I'm able to use 85 pounds rather than 65-75 pounds I would typically use if it were a strict press. Therefore controlling the eccentric portion allows for substantial overload and true negative accentuated training. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465832628779-QEEJCSUHPDAJZGKQHU9S/image-asset.jpeg Shoulder and Overhead 1 - Overhead DB Press: Kneeling on Bench This is one of the best variations of the overhead press that forces the lifter to produce proper mechanics or else he or she will literally fall off the bench. Get good T-spine extension at the bottom by tucking your elbows and flexing your lats. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465832705715-45KJ1OPDXOSDFOS0E6KT/image-asset.jpeg Shoulder and Overhead 1 - Bottoms Up Overhead Press: Single Leg I consider this the epitome of full body stabilization from head to toe. If there is one weak link in the body this exercises simple won't happen. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465832775584-9F7PPG02IZ7M2PGFSS4Q/image-asset.jpeg Shoulder and Overhead 1 - Bottoms Up Press w/ Bumper Plates My client Leslie performing a very difficult bottoms up overhead press variation. For a masters level figure competitor this is extremely impressive considering most high level male athletes are unable to do this. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465832864243-J6J8Z8J94U71X3RU69D5/image-asset.jpeg Shoulder and Overhead 1 - Ultimate Full Body Stabilization (Extremely Difficult) This is a single leg bottoms up press with bumper plates. I consider this the epitome of full body stabilization from head to toe as it greatly challenges all of the stabilizers from the feet up. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465832946653-29TU694BMMLB3B9IM8RA/image-asset.jpeg Shoulder and Overhead 1 - Kneeling DB Press: Rapid Eccentric Isometrics Dr. Seedman uses kneeling dumbbell presses create instability, forcing you to control tempo and mechanics, which create incredible strain on the shoulder muscles. To that he adds, Rapid Eccentric Isometrics, an advanced proprietary training technique developed by Dr. Joel Seedman uses to improve performance and muscle function. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465833555153-PPB0HT4ZUGS38V8HJA1E/image-asset.jpeg Shoulder and Overhead 1 - Push Press Focus on driving the bar up and back at the top position. Use the legs and upper torso to explosively accelerate the bar into the overhead slot position https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465833608802-K28ZAPHDSZ26UARAXWEZ/image-asset.jpeg Shoulder and Overhead 1 - Hang Snatch The hang snatch is one the single most effective power exercises that forces the lifter to accelerate the hips with maximal effort in order to drive the weight overhead in one complete motion. Keep the bar close to the body and catching it slightly in back of the head (not in front of it) to achieve the proper finishing/slot position. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465833665909-F04GCXTFE0AR84UVGHAG/image-asset.jpeg Shoulder and Overhead 1 - Kettlebell Complex This is a great full body circuit that targets nearly all muscles of the body. Perform several repetitions of each before repeating the entire sequence. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465833731676-SS1XAV1APAHIGV2B9GOJ/image-asset.jpeg Shoulder and Overhead 1 - NFL Training: Power Holds (w/ Hanging Bands) Here's Marcus, an NFL veteran who's spent several years with the New York Jets, performing an overhead power hold with hanging bands. This forces the core, stabilizers, and the entire upper body to work very hard. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465833931715-FRAHF99YSQPEIHBT2AGS/image-asset.jpeg Shoulder and Overhead 1 - Overhead Press & Power Holds (w/ Hanging Bands) Here's one of Dr. Seedman's clients performing a difficult variation of the overhead press with hanging bands. This method is excellent for recruiting all of the proprioceptors of the body as stabilization and balance are critical for controlling the load. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465834014922-AGH5T09XRA8HHC0NTAHT/image-asset.jpeg Shoulder and Overhead 1 - Overhead Press (w/ Hanging Bands) Here's one of my powerlifting and bodybuilding clients performing a very unstable version of the military press. This is a great movement for activating the entire upper body while taxing the core and stabilizers. The Hanging Band Technique (HBT) further increases the difficulty of the movement as it requires greater stabilization, proprioceptive feedback (from muscle spindle activation), core activation, and sensory integrated movement. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465834105093-CDY0Z5O6GHYTTD0X125Z/image-asset.jpeg Shoulder and Overhead 1 - Overhead Press (w/ Multiple Hanging Bands) Overhead Presses with hanging bands are an excellent way to fully activate the shoulders, upper back, triceps, and upper chest not to mention the entire core. It's also great for correcting technique and and addressing imbalances. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465834198017-XJM7IIHG2NDFWDYWM6PG/image-asset.jpeg Shoulder and Overhead 1 - Bottoms Up KB Snatch: Double Arm Here's one of my clients and 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465834295521-VG1S8UH1V1KBMYYYN6C2/image-asset.jpeg Shoulder and Overhead 1 - Power Hold: Eyes Closed Besides being a great exercise of the entire upper torso this is also a great test of stability, strength, spinal alignment, and motor control. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465834363211-38MZZIRAKXHA2NZ016HU/image-asset.jpeg Shoulder and Overhead 1 - Overhead Squat to Parallel Overhead squats a great movement. Most individuals tend to go too deep placing strain on the knees, back, and hips. Squatting to parallel on these is perfect for the majority of athletes and trainees. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465834410174-HZ4QJAV7FL245G103KII/image-asset.jpeg Shoulder and Overhead 1 - Bottoms Up Overhead Press: Kneeling w/ Plates This is a very difficult variation of the overhead press. Here I'm performing these kneeling with 45 lbs plates in the bottoms up position. This variation requires incredible tightness, stability, strength, proprioception, and motor control. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465834488747-QQXUPGTYCOQGTAOXELDQ/image-asset.jpeg Shoulder and Overhead 1 - Bottoms-Up Press: Training Tutorial 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. https://www.advancedhumanperformance.com/bicep-arms daily 0.75 2016-09-18 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472493194739-VHSI9XD5O0GKSRG6EIC8/image-asset.jpeg Bicep & Arms - Dumbbell Curl w/ Eccentric Isometric Lunge Although this is a combination lower body and arm exercise, the stimulus to the biceps is incredibly intense. While holding a dumbbell in each hand lower your body into the bottom of a lunge without touching your back knee to the ground. While holding the eccentric isometric (stretched position) of a lunge perform smooth and controlled reps of bicep curls while pausing in the top and bottom position of the curling motion. There are several benefits of this unique protocol including increased tension in the contracted position as well as the fact that it forces the lifter to eliminate momentum as swinging and cheating will cause the lifter to lose balance. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472493194739-VHSI9XD5O0GKSRG6EIC8/image-asset.jpeg Bicep & Arms - Dumbbell Curl w/ Eccentric Isometric Lunge Although this is a combination lower body and arm exercise, the stimulus to the biceps is incredibly intense. While holding a dumbbell in each hand lower your body into the bottom of a lunge without touching your back knee to the ground. While holding the eccentric isometric (stretched position) of a lunge perform smooth and controlled reps of bicep curls while pausing in the top and bottom position of the curling motion. There are several benefits of this unique protocol including increased tension in the contracted position as well as the fact that it forces the lifter to eliminate momentum as swinging and cheating will cause the lifter to lose balance. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465676294377-BVRDA8MGP64SJ12BW9P5/image-asset.jpeg Bicep & Arms - Barbell Curls with Hanging Band Technique Hanging Band Technique (HBT) Barbell Curls are a sure-fire way to destroy the biceps and induce an incredible muscle pump for maximal growth. HBT increases the difficulty because it requires greater stabilization, muscle spindle activation, and sensory integrated movement. https://static1.squarespace.com/static/5750d5129f72662d66448028/575c71ce859fd01817931000/575c720591b1868bf38dafb5/1465676292909/ Bicep & Arms - Barbell Curls with Hanging Band Technique https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465676426339-L0YPT28SHTAJEKX5N2RY/image-asset.jpeg Bicep & Arms - Power Curls with Fat Bar Dr. Seedman recommends starting off arm workouts with several heavy power sets before dropping the load and performing strict curls. This progression taxes the fast twitch fibers prior to lighter loads. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465676965585-M291ECZ7QQVXAVEGP8HM/image-asset.jpeg Bicep & Arms - Kettlebell Hammer Curls The kettlebell hammer curl 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465677088106-555KF1M7TI8U0OA6KWEF/image-asset.jpeg Bicep & Arms - Kettlebell Bicep Curls The kettlebell bicep curl is a fantastic, yet overlooked, exercise. By keeping the kettlebell handles in your palms, you create significantly more constant tension throughout the movement including the top contracted position. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465677207707-Y8APIE7PT1K0E2AES0RD/image-asset.jpeg Bicep & Arms - Lunge with DB Curls Holding a lunge position while performing curls creates greater tension in the contracted position. It's nearly impossible to cheat on this because any use of momentum will cause you to lose your balance. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465677364028-2I68TPWF3LNIV0NUY40V/image-asset.jpeg Bicep & Arms - Kneeling DB Curls with Mid Pause Perform your curls kneeling to target both the arms and core stability. Doing so forces you to use very strict form as any rocking or cheating will throw you off the bench. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465677520696-XM9XCGXOA6YPQ8RTA2IW/image-asset.jpeg Bicep & Arms - Kettlebell Squat and Curl Credit to Kyle Arsenault for creating this unique but effective movement that forces the lifter to perform a strict and controlled movement and uses a forward lean to produce incredible strain on the biceps. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465677831203-BHR5XIQMSJELORN79SYD/image-asset.jpeg Bicep & Arms - Kneeling Kettlebell Curls 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465678000858-BBV5P3F5TF08V0NX610N/image-asset.jpeg Bicep & Arms - Incline Kettlebell Curls 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472503916890-IY18LZDN877TJXJ0WI66/image-asset.jpeg Bicep & Arms - Bodybuilding and Arm Training: Lean-Away Cable Curl Here's one of my bodybuilders Ben performing a highly effective variation of the bicep cable curl that I refer to as a lean-away cable curl. This variation places even greater tension at the top or fully contracted position producing greater occlusion, metabolic stress, mechanical tension, and tension in the contracted position. As a result it's a great movement for inducing strength and size gains in the arms as well as enhancing the bicep peak by emphasizing the short head of the biceps. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1474238869570-U1S86MI8MGIMKF3ZFGZD/image-asset.jpeg Bicep & Arms - Reverse Bottoms Up Curls with Kettlebells The reverse bottoms-up kettlebell curl provides several unique features all of which promote increased activation and hypertrophy in the biceps. First, to ensure the lifter doesn’t dump the load this variation prohibits the individual from fully straightening the arms at the bottom or curling excessively high at the top. This creates enormous tension on the biceps as you’re locked into the sweet spot of the movement where there’s maximal activation and no relaxation. Second, this curling variation promotes optimal shoulder positioning and postural alignment, which is something most lifters struggle with when training biceps. Because the load is unstable and vulnerable to falling, this forces the lifter to keep the shoulders retracted and depressed throughout. Besides improving spinal mechanics this does wonders for crushing the biceps as it eliminates the possibility of the shoulders becoming overly involved in the movement. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1474239247468-2GO723BHZCK5VPQNJV27/image-asset.jpeg Bicep & Arms - Squat and Curl with Isolateral Kettlebell Loading Performing kettlebells curls while holding an eccentric isometric squat position produces incredible levels of tension in the biceps particularly in the top contracted position of the curl. Rather than leaning back at the top of the movement (a common tendency to subconsciously release tension from the biceps), the squat position forces the lifter to stay slightly leaned over. This slightly angled position combined with the hanging nature of the kettlebells provides continuous levels of significant tension throughout the movement thereby creating occlusion and cellular swelling of the biceps. In addition the rigid squat position leaves little to no room for cheating or using momentum to help lift the weight. This forces the lifter to rely solely on smooth yet forceful contractions of the biceps to complete the movement. The resulting levels of intramuscular tension and metabolic stress turn this simple squat and curl motion into an incredibly potent stimulus for eliciting growth in the arms. https://www.advancedhumanperformance.com/shoulder-and-overhead-2 daily 0.75 2016-09-18 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465834779575-GMAHZGCH1RDYH1UQ0PVZ/image-asset.jpeg Shoulder and Overhead 2 - Bottoms-Up Press (w/ Bumper Plate) Dr. Seedman performs a difficult variation of the bottoms-up overhead press, requiring good thoracic extension and lat activation. Bottoms-up exercises challenge you to maintain tightness--especially in the core and upper torso. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465834779575-GMAHZGCH1RDYH1UQ0PVZ/image-asset.jpeg Shoulder and Overhead 2 - Bottoms-Up Press (w/ Bumper Plate) Dr. Seedman performs a difficult variation of the bottoms-up overhead press, requiring good thoracic extension and lat activation. Bottoms-up exercises challenge you to maintain tightness--especially in the core and upper torso. https://static1.squarespace.com/static/5750d5129f72662d66448028/575edc3c9f7266ed8c2703d8/575edd1b3f40588a92f2c15a/1465834777882/ Shoulder and Overhead 2 - Bottoms-Up Press with 45lb Bumper Plate https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465835248312-LNRO19TDZ6K1DGF5KEYU/image-asset.jpeg Shoulder and Overhead 2 - Bottoms-Up Kettlebell Press: Iso-Lateral 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465835357475-4Z7JKW24VJA0OI5EA2GH/image-asset.jpeg Shoulder and Overhead 2 - Bottoms-Up Kettlebell Press: Unilateral 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465835529268-HSE7AYX9PT32E9RRQFZP/image-asset.jpeg Shoulder and Overhead 2 - Bottoms-Up Turkish Get-Up (w/ Dumbbell) Bottoms-up Turkish Getups work the whole body, both in terms of strength and stability. Be sure to keep the weight pulled back. Any deviation with the load and you'll immediately dump the dumbbell. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465835871311-X8Z6HVXSC5NTT6FO4PID/image-asset.jpeg Shoulder and Overhead 2 - Bottoms-Up Loaded Carry Bottoms-up loaded carries require you to activate every muscle in your body from head to toe. Be sure to keep your abs tight and walk quickly but under control. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465835938206-DL9K2EDIWMR9O1C2MGDI/image-asset.jpeg Shoulder and Overhead 2 - Bottoms-Up Kettlebell Snatch The bottoms-up kettlebell snatch demands aggressive hip activation while also 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465836014990-EJ9MSF5GLQHQD42X2BMU/image-asset.jpeg Shoulder and Overhead 2 - Bottoms-Up Overhead Lunge Dr. Seedman examples proper technique for the bottoms-up lunge performed overhead--one of the best variations for improving the overhead lunge mechanics. Notice that he keeps his arm pulled back throughout while hinging at the hips. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465836087123-N6PWSR8H62BL1RS8E19E/image-asset.jpeg Shoulder and Overhead 2 - Bottoms-Up Clean: 80lb Kettlebell Bottoms-up cleans are a great full body exercise that require hip power, upper body strength, core stability, motor control, proper spinal alignment, shoulder stability, and grip strength. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465836158573-MLEL10DBUX543FNGLMKK/image-asset.jpeg Shoulder and Overhead 2 - Bottoms-Up Dumbbell Press Bottoms-up movements are excellent for improving shoulder health and mechanics. Make sure to get good thoracic extension especially at the bottom of the movement. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465836222719-PHH8G1PROD0J5C4FJWW2/image-asset.jpeg Shoulder and Overhead 2 - Overhead Press (w/ Proprioception Training) Here's one of Dr. Seedman's athletes performing the overhead military press with eyes closed. This increases proprioception and enhances feedback from muscle spindles as a means of improving and perfecting movement mechanics and muscle function. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465836454322-AAJN2KHNZNPUR8QMWTCM/image-asset.jpeg Shoulder and Overhead 2 - NFL Training: Overhead Chain Press Here are some of my NFL guys training their upper body with chain military presses which is a fantastic upper body strength and mass builder. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465836553526-LS0XEHXDDH8G40CCZIK5/image-asset.jpeg Shoulder and Overhead 2 - Hang Clean & Press (w/ Fat Bar) The hang clean and press with the fat bar is a fantastic full body exercise that focuses on strength, hypertrophy, functional size, power, explosiveness, and athleticism. Using the fat bar greatly increases the activation on the hands, grip, forearms, and finger muscles. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465836630683-UWTPM2JUWLKX6CS6RI39/image-asset.jpeg Shoulder and Overhead 2 - Overhead Press: T-Spine Extension & Mobility Proper t-spine extension and mobility are critical for most upper body movements because they create proper glenohumeral positioning and optimal scapulohumeral rhythm. Dr. Seedman walks you through how to create optimal extension and mobility, and explains how creating both can actually act as a cure for the neck, shoulder, elbow, and low back pain during overhead presses. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465836738631-4ZNG7ZITK3A4SAHZNAFX/image-asset.jpeg Shoulder and Overhead 2 - NFL Training: Offset Overhead Press Offset movements are particularly effective for targeting the core musculature and stabilizers as the individual has to lift the load in a controlled fashion even though one side is loaded with more weight. Typically a 10-15 pound difference between sides will be plenty. Perform several reps with the heavier weight loaded to one side then switch so the heavier weight is loaded to the opposite side. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465836846220-T8TI42X0JBO6X7TRDPGV/image-asset.jpeg Shoulder and Overhead 2 - Overhead DB Press on Stability Ball The overhead press on a stability ball is a great accessory movement for the shoulders as it works the overhead press or military press technique in an unstable and difficult position. It also requires great core strength as well as shoulders, triceps, traps, back, and lats. This is a great exercise to throw in after you've performed your heavy movements. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465836964164-BE51HA4ZKGAQ4NHRD9B9/image-asset.jpeg Shoulder and Overhead 2 - NFL Training: Heavy Overhead Chain Press Here's one of my football athletes attempting a double with over 225 lbs on the barbell in the form of chains. The first attempt is solid and he barely misses the second. Overhead presses with chains are a great strength and mass builder for the shoulders, triceps, upper chest, back, lats, core, and much more. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465837129913-1P9P6DWQD3BWW1CRVE4R/image-asset.jpeg Shoulder and Overhead 2 - Lateral Raises (w/ Kettlebells) The lateral raise performed with kettlebells is a great movement for targeting the lateral deltoids as it forces the lifter to use very strict form. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465837185505-65DCQ2FLJ90XQVYWQZN4/image-asset.jpeg Shoulder and Overhead 2 - Bent-Over Lateral Raises (w/ Kettlebells) The bent-over lateral raise with kettlebells 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465837256850-RMLNOKVM2O05VKGZIAFR/image-asset.jpeg Shoulder and Overhead 2 - Shoulder Front Raise on Rings This overhead shoulder front raise on rings is an excellent movement for targeting the shoulders, traps, and upper back while working on core stabilization and spinal alignment. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465837372736-G7644Q75X51SITFTKTCY/image-asset.jpeg Shoulder and Overhead 2 - Bottoms-Up Press: Eyes Closed Eccentric Isometric 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465837489771-NZK48EBJDAQ2MPU4B8W2/image-asset.jpeg Shoulder and Overhead 2 - NFL Training: 275lb Push Press Here's one of my athletes crushing a 275 pound push press while maintaining control in the top position. The push press is a great upper body strength training movement for the shoulders, traps, upper back, triceps, core, and stabilizers. It's also an excellent full body speed and power movement. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465837563004-3P492DNE1CCXMES92B9Y/image-asset.jpeg Shoulder and Overhead 2 - Overhead Press (W/ Eccentric Mid Pause) The yielding isometric overhead press variation is a great pressing movement for teaching the lifter how to control the eccentric phase of the lift as it forces the lifter to pause at the mid-point of the eccentric/negative lowering phase of the movement before reaching the bottom. Here's NFL defensive end Jarius Wynn performing these. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465837748884-KYYM34WE1BO2XW7TQ4UD/image-asset.jpeg Shoulder and Overhead 2 - Dead-Stop Overhead Press Dead-stop overhead press allows you to find your ideal starting position as you can rest the load on pins before driving it overhead. Additionally, the dead-stop press is a great variation for enhancing power output and rate of force development. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465837656770-J543KPUY68OA6FPZ5V95/image-asset.jpeg Shoulder and Overhead 2 - Close-Grip Overhead Press Dr. Seedman uses the close grip overhead press as a technique enhancer because it enforces proper elbow tuck while using a pronated grip – a critical component of proper pressing mechanics. If you can teach yourself to drive the arms through and in line with the ears at the top of a close grip overhead press, all other overhead presses become significantly easier. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465837849281-CF4GFVMELAOOR9REOVUD/image-asset.jpeg Shoulder and Overhead 2 - Reverse-Grip Overhead Press The Reverse grip overhead press is one of my favorite variations for teaching lifters how to properly tuck their elbows on overhead presses and how to maximally recruit their triceps. This press demands a wider hand placement to take pressure off the wrists and hands. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465838032397-0IAVCGI75EZJZDF92GAF/image-asset.jpeg Shoulder and Overhead 2 - Kneeling 'Pizza Plate' Press Let Dr. Seedman teach how to use the pizza plate press and watch your overhead press improve dramatically. The 'pizza press' gives you immediate feedback as to whether or not your shoulder mechanics and overhead pressing technique are dialed in. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472496953776-L250WF4KE0XCT3QDSMF2/image-asset.jpeg Shoulder and Overhead 2 - Extreme Difficulty: Kneeling Mid-Pause Bottoms-Up Overhead Press with Bumper Plates This specific variation of the overhead press incorporates several of my favorite training methods for improving posture, shoulder health, spinal alignment, proprioception, and motor control. First, the kneeling position ensures optimal t-spine extension while avoiding excessive lumbar extension as anything else would cause the lifter to loose balance and fall off the bench. The bottoms-up movement with bumper plates is one of the more challenging overhead protocols you can perform and forces the lifter to pack and stabilize the shoulder joint to avoid dumping the highly unstable load. It also crushes the grip and forearms more than just about any movement you can perform particularly when cleaning and catching the weight to get it into position. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472505909686-HT4OB24F6M39X6RSK0TD/image-asset.jpeg Shoulder and Overhead 2 - Negative Accentuated Push Press (Eccentric Accentuated) This is one of the most effective combination strength, power, and hypertrophy movements you can perform for the upper body as the concentric phase focuses on explosive power while the eccentric allows you to handle heavy loads in a slow and controlled fashion. This combination is incredible for functional size and full body power making it and exceptional movement for athletes, bodybuilders, powerlifters, and anyone looking to improve performance and physical appearance. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472506541964-2T9AWN2SDRQAPMMJOWCB/image-asset.jpeg Shoulder and Overhead 2 - Isolateral Overhead Chain Press (Iso-lateral Accommodating Resistance) Accommodating resistance is one of the most effective training tools a lifter can have in their arsenal. Not only does it force the lifter to increase intramuscular tension and overall motor unit recruitment but the slight instability of the load combined with ever-increasing tension throughout the movement produces incredible gains in strength, size, stability, power, and lifting mechanics. Unfortunately most forms of accommodating resistance involve bilateral movements in the form of barbells as each side is dependent on the other. However, the same concept can be applied to isolateral variations (both sides working separately yet independently) by simply attaching chains to individuals straps and handles. If you’re looking to reap the benefits associated with accommodating resistance yet searching for an overhead movement that works each side individually you’ll be pleasantly surprised with this challenging yet highly effective overhead pressing variation. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472506599249-KHLL2KTQR9I234CBONOM/image-asset.jpeg Shoulder and Overhead 2 - Walking Overhead Press Bottoms Up The ability transmit force and coordinate neuromuscular recruitment between the hips, core, and upper torso is vital for any overhead press whether it’s a push press or strict press. Because you’re literally pressing an unstable weight overhead while taking controlled and rhythmic steps, this requires the upper torso, core, and hip muscles to work together synergistically as any energy leak will result in dumping the load. Although it can be performed with any free weight apparatus, bottoms up kettlebells are the most eye-opening in terms of exposing and correcting neuromuscular deficiencies. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1474238634675-VAF2BTE828W3YB3IL3OL/image-asset.jpeg Shoulder and Overhead 2 - Reverse Bottoms-Up Overhead Press with Kettlebells The reverse bottoms-up overhead press provides many of the features associated with typical bottoms up movements however it allows a pronated grip rather than a neutral grip. As a result, the pronated variation has even greater transfer to barbell variations. It's also highly unstable making it very effective for forcing the lifter to use optimal mechanics and technique. It can also be performed unilaterally (single arm). Here's one of my female figure athletes Leslie Lee performing it with perfect technique. https://www.advancedhumanperformance.com/back-lat-exercises daily 0.75 2016-08-08 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465839975390-ZA97TMCEOSE4TQ7FL1I1/image-asset.jpeg Back & Lat Exercises 1 - One Arm Dumbbell Row: Quadruped on Bench Excellent exercise for teaching the body how to engage the core while simultaneously working the lats and upper back. This exercise also re-enforces strict rowing technique as any cheating, excessive momentum, or excessive rotation will cause you to lose your balance. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465839975390-ZA97TMCEOSE4TQ7FL1I1/image-asset.jpeg Back & Lat Exercises 1 - One Arm Dumbbell Row: Quadruped on Bench Excellent exercise for teaching the body how to engage the core while simultaneously working the lats and upper back. This exercise also re-enforces strict rowing technique as any cheating, excessive momentum, or excessive rotation will cause you to lose your balance. https://static1.squarespace.com/static/5750d5129f72662d66448028/575eef2ae707eb37f477af82/575ef16691b1868bf38db2c1/1465839971177/ Back & Lat Exercises 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465840109753-1INWKE9H8PGU4ZHOSC0O/image-asset.jpeg Back & Lat Exercises 1 - Inverted Row: Feet on Stability Ball Great rowing variation for reinforcing proper positioning from head to toe. Keep your stomach in, chest out, head packed, feet dorsiflexed (pulled towards head), and body completely straight. Focus on keeping the shoulders pulled, back, down, and in by keeping elbows tucked. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465840353164-6JU2IU0JVYAWX0Z1DJYO/image-asset.jpeg Back & Lat Exercises 1 - Seated Cable Row: Eccentric Isometrics Eccentric Isometrics offer numerous benefits in terms of muscle function, strength, stability, mobility, symmetrical loading, and hypertrophy. This video was part of featured article on T-Nation.com. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465843541694-TU4OUB8BJO2IV9LZC0UW/image-asset.jpeg Back & Lat Exercises 1 - Pull-ups: Eccentric Isometrics Eccentric Isometrics offer numerous benefits in terms of muscle function, strength, stability, mobility, symmetrical loading, and hypertrophy. This video was part of a featured article on T-Nation.com. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465843656166-R40ZPXZT1YUUQD6C9J08/image-asset.jpeg Back & Lat Exercises 1 - Single Arm Inverted Row: on Rings w/ Feet Elevated My client Carey performing one of the most difficult inverted rowing variations there is. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465843765081-M8FR88JTFYFUEGBVM8MX/image-asset.jpeg Back & Lat Exercises 1 - Single Leg RDL & Bent Over Row Combo This is one of the best exercises for taxing the entire posterior chain (upper back, low back, glutes, and hamstrings), as well as the muscles of the feet, ankles, and toes. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465843834610-3JK3Z1S7H8H832942SMY/image-asset.jpeg Back & Lat Exercises 1 - Single Arm Inverted Row: Feet Elevated My client and national figure competitor Leslie demonstrating a variation of the inverted row that few men let alone a female masters athlete can do. Focus on driving the opposite arm and opposite leg up as you row in order to stabilize and fire the appropriate contralateral muscles. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465843910686-28QKTBZIZDK91MMJT315/image-asset.jpeg Back & Lat Exercises 1 - Weighted Fat Grip Pull-ups My client and national figure competitor Leslie performing a very difficult set of chin-ups/pull-ups. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465843966779-WH2GSMQRN11QG3WORJB9/image-asset.jpeg Back & Lat Exercises 1 - Rack Pulls My client Leslie (national level masters figure competitor and powerlifter) performing rack pulls with 315 at a bodyweight of just over 120 pounds. Rack pulls are great for adding mass and strength to the entire posterior chain especially the upper back. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465844098515-QPV2WXWKRVTBL6ZEW1Q0/image-asset.jpeg Back & Lat Exercises 1 - Bent Over Rows: Rapid Eccentric Isometrics Dr. Seedman explains how to perform the bent-over row with Rapid Eccentric Isometrics, an advanced proprietary training technique developed by Dr. Joel Seedman to increase proprioceptive feedback from muscle spindles with the goal of improving performance and muscle function. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465844186037-XB8P2H7IAMYC6WBOWBDV/image-asset.jpeg Back & Lat Exercises 1 - Pullups: Rapid Eccentric Isometrics Dr. Seedman explains how to perform the pull-up with Rapid Eccentric Isometrics, an advanced proprietary training technique developed by Dr. Joel Seedman to increase proprioceptive feedback from muscle spindles with the goal of improving performance and muscle function. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465844279740-S6C6EZYD3KO4ATVA8URO/image-asset.jpeg Back & Lat Exercises 1 - Pullover: Rapid Eccentric Isometrics Dr. Seedman explains how to perform the db pullover with Rapid Eccentric Isometrics, an advanced proprietary training technique developed by Dr. Joel Seedman to increase proprioceptive feedback from muscle spindles with the goal of improving performance and muscle function. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465844356931-U15UFQMJO984O9TH853R/image-asset.jpeg Back & Lat Exercises 1 - Pull-ups Performed with an overhand/pronated grip, the pull-up is one of the best movements for targeting the entire upper back as well as correcting postural mechanics. Keep the shoulders pulled down and back throughout. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465844428103-R2L6RK4L6RI724W4QKI7/image-asset.jpeg Back & Lat Exercises 1 - Bent Over Row & RDL Combo This is a great combo lift for targeting the entire posterior chain including the upper and lower back, glutes, and hamstrings. Keep proper spinal alignment throughout. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465844490577-DJ22U2JPM64L2XPQQBW9/image-asset.jpeg Back & Lat Exercises 1 - Bent Over Row A foundational movements for building a strong and larger back while addressing postural weaknesses and glute/hamstring tightness. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465844590264-4LX93Y7IO7NNWDQQK1JP/image-asset.jpeg Back & Lat Exercises 1 - Lat Pulldown Keep the shoulders and scapula pulled down, back, and in towards the spine throughout. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465844691060-50IYPBXUOL9QZFVX67XB/image-asset.jpeg Back & Lat Exercises 1 - Underhand Pulldown The underhand or supinated grip lat pulldown is the most conducive variation for achieving centration of the shoulder joint and locking the scapula into position. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465844894823-V6H6NKVXUNNPG8HIW92T/image-asset.jpeg Back & Lat Exercises 1 - Underhand Pulldown w/ Explosive Concentric This is an example of using compensatory acceleration (maximal concentric lifting speed) with lighter loads. This technique is excellent for increasing power and explosive movement. Focus on staying as controlled and tight as possible while using maximal lifting speed on the pull. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465844736744-4BC0COFIORJEMBFXDUTC/image-asset.jpeg Back & Lat Exercises 1 - Single-Arm Pulldowns The Single Arm lat pulldown is a great variation for targeting each lat unilaterally (individually). It also allows for slightly greater range of motion than the standard lat pulldown. Rotate into a pronated (overhand grip) at the top and supinated (underhand) at the bottom. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465844639815-159G2FJY8GPG6L8KCCQ1/image-asset.jpeg Back & Lat Exercises 1 - Farmer's Walk A simple yet highly effective full body exercise. Pick up two heavy dumbbells and walk with quick yet tight and controlled form. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465844835525-91UAL2H27PVYDUJKOIO8/image-asset.jpeg Back & Lat Exercises 1 - Incline Dumbbell Row The incline dumbbell row is a great exercise for targeting the entire mid and upper back muscles while helping address postural imbalances and spinal alignment. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465845055471-XZ7ZUQVRZTB90ZJGKEKC/image-asset.jpeg Back & Lat Exercises 1 - Standing Cable Rope Row This is a simple yet effective rowing variation for targeting the entire mid, upper, and lower back muscles. Keep perfect posture and spinal alignment throughout. Start with the hands in an overhand (pronated) position and gradually rotate into a supinated (underhand) position as you row towards your body. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465845108319-X0ZKPBQXAJPNAF14VVVH/image-asset.jpeg Back & Lat Exercises 1 - Single Arm Bent Over Row The single arm 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 avoiding over-pulling at the top. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465845189781-HZP7P2I8WDCBMKAOJ2SL/image-asset.jpeg Back & Lat Exercises 1 - Quadruped Row on Bench This variation on single arm bent over row adds an excellent core component that works rotary stability and anti-rotation muscles of the core. Keep the spine locked into position throughout and avoiding over-pulling at the top. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465845314819-UUB39BZ5EUT7XNRUWTFI/image-asset.jpeg Back & Lat Exercises 1 - Prone Elevated Dumbbell Row Here's one of my clients performing a lying dumbbell row. This is an excellent exercise for targeting the entire back and stimulating strength and mass gains. It's also great for correcting posture and spinal alignment. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465845489606-K1JUI2LR26B2TJJJGZY7/image-asset.jpeg Back & Lat Exercises 1 - Heavy Rack Pulls Here's one of my clients Ben, a competitive bodybuilder and powerlifter, nailing a 545 lb rack pull. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465845549025-2OG07H7E3BRRYQWYO6LG/image-asset.jpeg Back & Lat Exercises 1 - Renegade Rows Renegade rows are a great exercise for working the entire upper and middle back while simultaneously working anti-rotation muscles of the core. Keep the entire body in a straight diagonal line throughout. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465845935766-0URYM5IHBULNVSNPQYMO/image-asset.jpeg Back & Lat Exercises 1 - One Arm Dumbbell Row The one arm dumbbell row is a classic yet effective mass and strength builder for the entire upper and middle back. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465846004776-6EK0LYXRXZ20ZBDS917I/image-asset.jpeg Back & Lat Exercises 1 - Single Leg Bent Over Barbell Rows Single Leg Bent Over Barbell Rows are very difficult yet very effective for working the entire posterior chain starting from head to toe. Every muscle in the back, glutes, and hamstrings have to work overtime to control the load. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465846072431-7E2LYQP1YR53D5D7EPW5/image-asset.jpeg Back & Lat Exercises 1 - Inverted Row: Bent Leg Inverted Rows are a great exercise for targeting the back and postural muscles of the body. https://www.advancedhumanperformance.com/new-gallery daily 0.75 2016-08-07 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465829131307-Q3VMBO2SI9EPOWCXL38Z/image-asset.jpeg Pallof Press Variations - Pallof Press One of the best core exercises for targeting anti-rotation and rotary stability. Keep tall posture throughout and avoid letting the pulley rotate your body. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465829131307-Q3VMBO2SI9EPOWCXL38Z/image-asset.jpeg Pallof Press Variations - Pallof Press One of the best core exercises for targeting anti-rotation and rotary stability. Keep tall posture throughout and avoid letting the pulley rotate your body. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465829188697-JIXUDTCP6OT3IS9874Y2/image-asset.jpeg Pallof Press Variations - Pallof Press w/ Rope This Pallof press variation is excellent for working rotary stability muscles of the core in an anti-rotation manner. This is a great movement for any sport involving rotation/swinging motions. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465756097951-LGWA5GA2408677XCLWJL/image-asset.jpeg Pallof Press Variations - Lying Pallof Press One's of Dr. Seedman's NFL players uses the lying Palloff press to improve core strength. The lying variation helps stabilize the spine through enhanced core rigidity and full body tightness. It also addresses anti-rotation and rotary stability as the load really wants to rotate your body and shift it out of alignment. https://static1.squarespace.com/static/5750d5129f72662d66448028/575da970f85082a729cf7478/575da9c15a655b3bd109226c/1465756096899/ Pallof Press Variations - Lying Pallof Press: NFL Training https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465756359482-HUMHHQ3C99MG9GL3XB7N/image-asset.jpeg Pallof Press Variations - Kneeling Pallof Press (w/ Bands) Dr. Seedman frequently uses the Palloff press with his NFL and collegiate athletes. This drill emphasizes anti-rotation and rotary stability while forcing all of the muscles that surround the spine to stabilize. When performed kneeling it makes the movement even more challenging. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465829240530-A2N5MR13P66AWDJATAVN/image-asset.jpeg Pallof Press Variations - Pallof Press w/ Stride Hold This variation of the Pallof press works all of the stabilizers in the body from head to toe while also working all of the muscles involved in rotation and stabilization. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465829295398-ZAFHFX4Z55LUBUSJHYF5/image-asset.jpeg Pallof Press Variations - Pallof Press w/ Perturbation Excellent partner assisted exercise for core stabilization using unpredictable oscillations. Start with the standing variation first before performing the more difficult bench version shown here. https://www.advancedhumanperformance.com/horizontalpressgallery daily 0.75 2016-08-06 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465571228745-HM6O5MFS42J5BRL7TW4F/image-asset.jpeg Chest & Horizontal Press Gallery - Dumbbell Chest Press on Foam Roller This press variation is excellent for increasing activation of stabilizers, forcing the body to stay tight, engraining proper spinal alignment, and also allowing the scapula to move freely. Can also be done single arm or with barbell.   https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465571228745-HM6O5MFS42J5BRL7TW4F/image-asset.jpeg Chest & Horizontal Press Gallery - Dumbbell Chest Press on Foam Roller This press variation is excellent for increasing activation of stabilizers, forcing the body to stay tight, engraining proper spinal alignment, and also allowing the scapula to move freely. Can also be done single arm or with barbell.   https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465571084654-H7G1LLW5LA8J64VQVRCX/image-asset.jpeg Chest & Horizontal Press Gallery - Training Tutorial: Multi-Grip Bar This tutorial covers the proper technique for using the multi grip bar also known as the Swiss bar or Football bar and also covers common training mistakes. The technique demonstrated here is the same for flat bench or overhead press. https://static1.squarespace.com/static/5750d5129f72662d66448028/575acfe3cf80a1a925eaffdd/575ad79c79a5a21926f6c6e9/1465570862197/ Chest & Horizontal Press Gallery - DB Chest Press on Foam Roller This press variation is excellent for increasing activation of stabilizers, forcing the body to stay tight, engraining proper spinal alignment, and also allowing the scapula to move freely. Can also be done single arm or with barbell.   https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465571354454-U598LIH723V2BJ9VPPLO/image-asset.jpeg Chest & Horizontal Press Gallery - Training Tutorial: Cambered Bar Bench The cambered bench press bar can be a valuable training tool if used appropriately, but can also create injuries if used incorrectly. If you can easily touch your chest, then your technique needs to be adjusted. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465571724051-NVRP3JZJC0CH4XVG3MC8/image-asset.jpeg Chest & Horizontal Press Gallery - Bench Press: PREP Protocol The Power Rack Eccentric Potentiation (PREP) protocol is a great negative-accentuated training technique for maximizing strength, hypertrophy, and power as well minimizing safety concerns associated with eccentric training. This system can be effectively applied to squats and upper body barbell pressing variations. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465571859256-BBJXWDU2EH6W6WNIIFX9/image-asset.jpeg Chest & Horizontal Press Gallery - Eccentric Isometric Incline DB Press Keep the elbows tucked, chest out, shoulders pulled down and back, lats flexed, and core tight. Also, read the connected article at T-Nation. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465572082003-7DT47XF9Z9Q0FOV396IU/image-asset.jpeg Chest & Horizontal Press Gallery - Single-Leg Medicine Ball Chest Pass This is a great exercise for working rate of stabilization (RSD) of the lower body, particularly in the feet, ankles, and toes. It can also be performed against a wall but the partner variation is preferred. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465572408068-ZXQH4MZIH4HT4AGP12CY/image-asset.jpeg Chest & Horizontal Press Gallery - Hanging KB Bench Press w/ Bands This is a loose-band hanging-kettlebell bench press with band resistance. The hanging kettlebells provide oscillations and instability to the bar forcing all the muscles spindles, proprioceptors, and stabilizers to fire. The low band attachments provide accommodating resistance, increasing the tension as you approach the top. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465573802332-1DHRD4ZW6ZZ1YQ36IW43/image-asset.jpeg Chest & Horizontal Press Gallery - Bench Press: Rapid Eccentric Isometric Rapid Eccentric Isometrics (REIs) are an advanced proprietary training technique developed by Dr. Joel Seedman used to increase proprioceptive feedback from muscle spindles with the goal of improving performance and muscle function. REIs should only be used once proper form has been established with standard eccentric isometrics.   https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465574541401-IQW76I8UXLDYIUXZ60WP/image-asset.jpeg Chest & Horizontal Press Gallery - DB Chest Press: Rapid Eccentric Isometrics Rapid Eccentric Isometrics (REIs) are an advanced proprietary training technique developed by Dr. Joel Seedman used to increase proprioceptive feedback from muscle spindles with the goal of improving performance and muscle function. REIs should only be used once proper form has been established with standard eccentric isometrics. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465575015397-A4URWTJ8M91X325UWMKD/image-asset.jpeg Chest & Horizontal Press Gallery - Flat DB Bench Press Great exercise for targeting the chest, shoulders, triceps, and lats. Keep the hands neutral throughout. This keeps the scapula and shoulder joint in the proper position allowing the strongest and safest biomechanics.   https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465575415841-GEZHFYS63KLMVZM5D5CU/image-asset.jpeg Chest & Horizontal Press Gallery - Single-Arm Flat DB Press Besides acting as a great strength and hypertrophy builder for the upper body pressing muscles, the single arm dumbbell chest press is an excellent variation for targeting muscles of the core particularly those involved with rotary stability and anti-rotation. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465575608134-4BB2B36NTRCELWLBXNYQ/image-asset.jpeg Chest & Horizontal Press Gallery - Knuckle Pushups Eccentric Isometric Knuckle Pushups are a great pushup variation for improving shoulder stability, scapular positioning, and overall pushup mechanics. Keep the elbows tucked throughout with your core tight.   https://static1.squarespace.com/static/5750d5129f72662d66448028/575acfe3cf80a1a925eaffdd/575ad1170f20f36e693a8d16/1465569503398/ Chest & Horizontal Press Gallery https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465575711028-4UVUZWKGC78GV1ND6O8C/image-asset.jpeg Chest & Horizontal Press Gallery - Weighted Pushups Combo Try this combination eccentric isometric pushup drill for a challenging upper body strength training movement. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465575770447-KLKMQ27DJKJT57MHGKJ8/image-asset.jpeg Chest & Horizontal Press Gallery - Decline Knuckle Pushups: Single-Leg Alternations Eccentric Isometrics are a great technique for improving form, movement mechanics, and overall muscle function. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465575830022-9KT1X020Y0DDX7QVYK5H/image-asset.jpeg Chest & Horizontal Press Gallery - Decline Single-Leg Knuckle Pushups Eccentric Isometrics are a great technique for improving form, movement mechanics, and overall muscle function. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465575983255-08PCCQY8OEEX1RZLS6LW/image-asset.jpeg Chest & Horizontal Press Gallery - Knuckle Pushups w/ Feet Elevated Eccentric Isometrics are a great technique for improving form, movement mechanics, and overall muscle function.   https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465576091625-17KGIJBE4RAMUKAZ6QNN/image-asset.jpeg Chest & Horizontal Press Gallery - Weighted Pushup Hold: Single-Leg Alternations Eccentric Isometrics are a great technique for improving form, movement mechanics, and overall muscle function. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465576569167-H5DH3XWMDH8OUW9E4ITK/image-asset.jpeg Chest & Horizontal Press Gallery - Knuckle Pushups Single-Leg Eccentric Isometrics are a great technique for improving form, movement mechanics, and overall muscle function.   https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465576202867-3MQQR7CW5UHOIP69GQVE/image-asset.jpeg Chest & Horizontal Press Gallery - Weighted Pushups Eccentric Isometrics are a great technique for improving form, movement mechanics, and overall muscle function. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465576287060-JU82IYEC1OH06SPHX79A/image-asset.jpeg Chest & Horizontal Press Gallery - Knuckle Pushups w/ Single-Leg Alternations Eccentric Isometrics are a great technique for improving form, movement mechanics, and overall muscle function. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465576694902-BK205W64WQWPVJLUQH2Y/image-asset.jpeg Chest & Horizontal Press Gallery - Floor Press The floor press is a great pressing exercise that improve bench press technique and builds the muscles of the upper torso. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465576760601-803VN83A9EFCX5N6X2HT/image-asset.jpeg Chest & Horizontal Press Gallery - Depth Drop Plyometric Pushups An advanced upper body plyometric exercise, the depth drop pushup variation produces high levels of fast twitch fiber activation and also forces them to turn on quickly while firing at a very fast rate. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466012954226-41P3ZQ7CKV1AKYSVH52A/image-asset.jpeg Chest & Horizontal Press Gallery - Stability Ball Pushups Stability ball pushups are a somewhat underrated exercise in terms of their effectiveness for targeting the core, chest, and triceps. The instability provided from the swiss ball forces the lifter to stay tight and contract all of their prime movers as well as stabilizers. https://static1.squarespace.com/static/5750d5129f72662d66448028/575acfe3cf80a1a925eaffdd/575ad1675149bfeae4103b13/1465569559822/ Chest & Horizontal Press Gallery https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466013016722-J1OSH3SQN7N59K3VT40G/image-asset.jpeg Chest & Horizontal Press Gallery - Incline Press: Hanging Band Technique The Hanging Band Technique (HBT) when applied to the any bench press variation is an excellent way to fully activate the chest and upper torso. Its also great for correcting technique and and addressing lower body imbalances. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466013105460-DZHPXXSR6OKLLSPZRZWN/image-asset.jpeg Chest & Horizontal Press Gallery - Weighted Ring Dips Ring dips are a great exercise for crushing the chest, triceps, and shoulders, as well as various stabilizers throughout the core and upper torso region. Get a full range of motion without collapsing at the bottom. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466013159963-9ZXMDYS384RPMJ450VNN/image-asset.jpeg Chest & Horizontal Press Gallery - Ring Pushups Weighted Ring Pushups are a great mass and strength builder for the chest, triceps, and shoulders. Be sure to keep a tight core and perfect posture. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466013225647-8JHMX2T1D1939ISLHHPN/image-asset.jpeg Chest & Horizontal Press Gallery - Ring Dips Eccentric Isometrics Dips are often improperly performed. Be sure to create a hip hinge by leaning forward at the torso and slightly driving your feet forward while keeping the toes dorsiflexed. This is a great mass and strength exercise for the chest, triceps, and shoulders. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466015200963-FZUWHITQBKMVJLMRWP0E/image-asset.jpeg Chest & Horizontal Press Gallery - Weighted Dips https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465569639949-EBC4WTU0POND1F7HJZ7L/image-asset.jpeg Chest & Horizontal Press Gallery This press variation is excellent for increasing activation of stabilizers, forcing the body to stay tight, engraining proper spinal alignment, and also allowing the scapula to move freely. Can also be done single arm or with barbell.   https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465570993617-6LEXUTU8BHXINOA80DIH/image-asset.jpeg Chest & Horizontal Press Gallery - Plate Press Variations These plate variations are perfect for reinforcing proper scapulohumeral rhythm. If you're having trouble with any pressing or overhead movements I highly recommend these. You'll get immediate feedback as failure to perform correctly will result in dumping the the weight.   https://www.advancedhumanperformance.com/pullover-variations daily 0.75 2016-11-25 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465829412014-TEOYUR2N5KAA6ED7O1ZH/image-asset.jpeg Pullover Variations - NFL Training: Dumbbell Pullover w/ Leg Raise A few of Dr. Seedman's clients preparing for the NFL combine, using very effective core, lat, tricep, chest, and upper body strength exercise, the dumbbell pullover. When performed as shown in the video, it's one of the most challenging variations of the pullover exercise. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465829412014-TEOYUR2N5KAA6ED7O1ZH/image-asset.jpeg Pullover Variations - NFL Training: Dumbbell Pullover w/ Leg Raise A few of Dr. Seedman's clients preparing for the NFL combine, using very effective core, lat, tricep, chest, and upper body strength exercise, the dumbbell pullover. When performed as shown in the video, it's one of the most challenging variations of the pullover exercise. https://static1.squarespace.com/static/5750d5129f72662d66448028/575ec805f8baf38dc657e133/575ec8235a730fcb58939c6d/1465829402932/ Pullover Variations https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465829493074-Q3CXM4SOYKSBBKJK7YS1/image-asset.jpeg Pullover Variations - Lying Cable Pullover The lying cable pullover is a great lat/back, core, tricep, and chest movement as it produces constant tension throughout the movement and really taxes the entire upper body and core. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465829534014-3YF703FIJST5U6LGB19S/image-asset.jpeg Pullover Variations - Ring Pullover/Straight Arm Pulldown This ring exercise is much more difficult than it looks. Besides being incredibly challenging the ring pullover is highly effective at targeting the lats, triceps, and core, not to mention all the stabilizers throughout the rest of your body (from head to toe). https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465829609159-ON2XZRTOIHXSMRWQNR2D/image-asset.jpeg Pullover Variations - Pullover (w/ Rapid Eccentric Isometrics) Dr. Seedman shows you how to use pullovers with Rapid Eccentric Isometrics (REIs)--his proprietary training technique--to improve performance and muscle function. Remember, REIs should only be used once proper form has been established with standard eccentric isometrics. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465829660853-IT5IBM0T7RLUS2F4DWFJ/image-asset.jpeg Pullover Variations - KB Pullover w/ Isometric Leg Raise: Eccentric Isometrics This kettlebell pullover variation is a fantastic movement for crushing the lats, triceps, and chest, as well as the entire core and spinal stabilizers. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465829834189-SDA1JW0ZIK5USTTH9ECV/image-asset.jpeg Pullover Variations - Ab Rollout w/ Eccentric Isometrics Dr. Seedman's ab rollout variation emphasizes maintaining a hollow core by keeping the hips slightly higher and stomach pulled in tight. This increases activity of the core musculature while taking stress of the low back--very similar to the pullover movement pattern. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465829918283-SABGA4EKNHZ1RA3FTXCS/image-asset.jpeg Pullover Variations - Barbell Rollout The barbell ab rollout crushes the entire core as well as the lats, triceps, chest, and shoulder stabilizers. Try using an eccentric isometric and holding the stretched position for greater improvements in strength, hypertrophy, and muscle function. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465829980367-KRWA8P4AJDJV75LVZIE4/image-asset.jpeg Pullover Variations - Ab Rollout on BOSU Ball Here's a great way to increase the difficulty of the traditional ab wheel rollout and provide additional instability and core activation. All ab rollouts should emphasize maintaining a hollow core position by keeping your hips high and locked. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465830044380-JQ4H0RNBRDAAGNLY96WN/image-asset.jpeg Pullover Variations - Ab Walkout with Pause The ab walkout is a great core exercise that also targets the triceps, lats, and chest in a very similar fashion as the pullover movement. Try holding in the stretched position similar to an eccentric isometric as this will produce greater strength and hypertrophy as well as muscle function. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465830094526-E030FJUVWKYYD83MJP39/image-asset.jpeg Pullover Variations - Ab Rollout (w/ Partner Accleration) The ab rollout with partner acceleration is one of the most advanced rollout variations. The anti-extension forces the lifter must create to keep the spine in neutral alignment is incredibly high. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465830150356-1SR0JBDME3MSMPZ2JEMJ/image-asset.jpeg Pullover Variations - Single-Arm Ab Rollouts The single-arm ab rollout is one of the most challenging yet effective core exercises as it involves ant-extensio, anti-rotation, rotary stability, and overall core stabilization. Just be prepared to brace your core and fire your abs, lats, triceps, and stabilizers, with maximal intensity. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465830255066-JK4MAZO6L0LURFOGI3WH/image-asset.jpeg Pullover Variations - Barbell Anti-Rotation Rollout (w/ Band Resistance) The anti-rotation barbell rollout is a highly advanced core movement that involves rotary stability, anti-extension, complete core stabilization, and anti-rotation. Because of the high amount of tension, the range of motion will be slightly smaller than normal. For the set up, simply loop the band towards one end of the barbell and perform a set number of reps then switch the band set-up. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465830401209-KDSQ9JZPSGR4INIB43Y1/image-asset.jpeg Pullover Variations - Barbell Rollout (w/ Band Resistance) The band resisted barbell rollout is a difficult and highly effective core exercise and anti-extension exercise. The added weight to the barbell as well as the resistance from the bands produces a high amount of momentum that the lifter must forcefully decelerate in order to resist extension and collapsing. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465830452178-XJ0Q8Z5VJM5S67S9DQRY/image-asset.jpeg Pullover Variations - Decline Kettlebell Pullovers 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472493516058-1NA1FIGRIM3PM8S9R4V2/image-asset.jpeg Pullover Variations - Partner Accelerated Dumbbell Pullovers The partner accelerated pullover is an incredibly advanced movement that forces the lifter to decelerate a rapid moving load and absorb force and shock quickly. The fast eccentric teaches the nervous system to activate quickly and improve rate of force absorption which is critical for athletes. This pullover variation crushes the core, lats, triceps, and shoulder stabilizers. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476050918564-BJ43D9OMV0MG5BH0CF16/image-asset.jpeg Pullover Variations - Alternate Kettlebell Pullovers from Eccentric Isometric Position Here I'm having one of my national figure competitors Leslie Lee performing a very intense and difficult pullover protocol with the kettlebells. The key is holding the non-moving arm in the eccentric isometric position is this requires an incredibly high level of strength, motor control, stability, and full body activation. The degree of core innervation is also very high. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476051264344-5I2A4VGS7ORC91MUI03E/image-asset.jpeg Pullover Variations - Iso-Lateral Javelin Barbell Pullovers with Eccentric Isometrics Here's an incredibly difficult pullover variation I recently thought of for improving pullover mechanics, shoulder stability, and motor control on overhead movements. This exercise annihilates the lats, core, triceps, grip, chest, and shoulder stabilizers. It also reinforces the idea of not collapsing at the bottom and avoiding an overly stretched position which is a common issue on pullovers. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1480044993105-XUYOGXAURLVI6RZ6R2PI/image-asset.jpeg Pullover Variations - Barbell Pullover with Horizontal Band Resistance Here's a great barbell pullover variation demonstrated by one of my bodybuilding athletes Ben Lai for crushing the lats, core, triceps, chest, and shoulder stabilizers. By using horizontal band resistance attached to the barbell this produces constant tension throughout the entire movement while de-loading the bottom portion which can typically be most difficult on the shoulder joint. If you're looking for a shoulder friendly pullover variation that also triggers hypertrophy in the upper body you'll want to try this ASAP. https://www.advancedhumanperformance.com/back-lat-exercise-2 daily 0.75 2016-08-08 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465846296871-MAU9ZOWCAKUO1CKJE4X0/image-asset.jpeg Back & Lat Exercise 2 - Single Leg Inverted Rows The single leg variation of the inverted row also requires hip and core stability.   https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465846296871-MAU9ZOWCAKUO1CKJE4X0/image-asset.jpeg Back & Lat Exercise 2 - Single Leg Inverted Rows The single leg variation of the inverted row also requires hip and core stability.   https://static1.squarespace.com/static/5750d5129f72662d66448028/575f09e3b09f958df1071d45/575f0a18f76cad4abb266242/1465846295352/ Back & Lat Exercise 2 - Single Leg Inverted Rows https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465846371774-TTQQFUSU4XODMGZNW7LX/image-asset.jpeg Back & Lat Exercise 2 - Single Leg Bent Over Rows: Hanging Band Technique This is one of the most difficult rowing exercises you'll ever perform. Not only does it crush the entire posterior chain from head to toe but its also great for correcting technique and eliminating momentum. The Hanging Band Technique (HBT) further increases the difficulty of the movement as it requires greater stabilization, proprioceptive feedback (from muscle spindle activation) and sensory integrated movement. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465846588554-18B8MQPTZYPCN9L11IZ2/image-asset.jpeg Back & Lat Exercise 2 - Incline Renegade Rows The incline renegade row is a slightly easier variation or regression of the standard renegade row from the floor. Use this movement to master your technique and mechanics before moving to the floor version. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465846804719-AT2G7MT1MQ95KQ22HCHD/image-asset.jpeg Back & Lat Exercise 2 - Weighted Ring Pull-ups Here's one of my athletes and competitive powerlifter/bodybuilder performing heavy weighted ring pull-ups. Ring pull-ups are great closed chain movement for working the entire upper back, biceps, and shoulder stabilizers. Keep the chest tall throughout and squeeze the lats to fully engage the back. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465846883892-28SHJCQU3SHOSK1AXVX9/image-asset.jpeg Back & Lat Exercise 2 - Ring Pull-ups with Arm Rotation Ring pull-ups especially when performed with full arm pronation and supination are a great exercise for increasing strength and size in the back, biceps, and forearms. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465846962355-A045EXBI87TVNB14NNI1/image-asset.jpeg Back & Lat Exercise 2 - Bent Leg Inverted Rows This is a more beginner variation of ring rows that's a great regression from the straight leg version. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465847007926-D0K1MIF1Y5E6SCH8N46N/image-asset.jpeg Back & Lat Exercise 2 - Ring Inverted Rows Single Leg This inverted row variation is great for targeting hip and core stability while also strengthening the back and biceps. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465847063376-U4EZO1DA5GT3QKXN1EXO/image-asset.jpeg Back & Lat Exercise 2 - Weighted Inverted Rows Inverted Rows are a great exercise for building strength and size as well as improving posture and spinal alignment. Make sure the body is in a straight line throughout using perfect posture. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465847209350-GJHAYUMT7V03VOU2OB4C/image-asset.jpeg Back & Lat Exercise 2 - Upside Down Ring Dips/Pullup This is an unusual but highly effective movement for targeting the pulling muscles of the upper back and arms while strengthening the core and spinal stabilizers. In essence this should look exactly like a dip only upside down. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465847305112-E3WAQQK9ZVAY06K1VNR2/image-asset.jpeg Back & Lat Exercise 2 - Wide Ring Pull-ups By pulling the rings out to a wider position this creates greater tension and stretch on the back muscles. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465847367666-0D25R4L3K6FT520YDOEN/image-asset.jpeg Back & Lat Exercise 2 - Heavy Renegade Rows (Bodyweight Total) Renegade rows are an incredible exercise for the back, core, shoulders, and hip stabilizers. For the most advanced trainee, you should be able to perform these with dumbbells equivalent to your bodyweight. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465847577738-PT0HPIWM0R13VQ52W0UR/image-asset.jpeg Back & Lat Exercise 2 - GHR Dumbbell Row (Slight Decline) This is an advanced but highly effective rowing variation for targeting the entire posterior chain from head to toe. It's also a great movement for improving posture as the entire musculature of the back is worked very intensely. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465847642029-7WLG31M5TQTASGTZD0N0/image-asset.jpeg Back & Lat Exercise 2 - Weighted Pullup: Training Tutorial The dorsiflexed weight pulp is one of my favorite methods for loading pull-ups. I initially came up with this as a quick means for loading the pullup however I soon realized it had additional benefits. Not only does it provide a great method for executing weighted pull-ups and chin-ups but this protocol helps to clean up technique and lifting mechanics. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465847704766-RN0XON6YHYD78BH9IW6J/image-asset.jpeg Back & Lat Exercise 2 - Bent Over Plate Row This is a simple but effective rowing exercise that's also great for pairing with dips as the movement follows a very similar path and position. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465847794003-BG9TMOINSOM45E3OUYM4/image-asset.jpeg Back & Lat Exercise 2 - Weighted Pullups with Chains Performing pullups with chains hanging from the upper shoulders and neck is a great variation for teaching proper pullup mechanics. This specific variation tilts the lifter back to a slightly greater degree than normal pullups thereby emphasizing proper shoulder mechanics. Most lifters try to stay too upright when performing pullups. This variation teaches you to lean away from the bar which is ideal. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465847862679-93H8EUIS00Q12LWQPYR0/image-asset.jpeg Back & Lat Exercise 2 - Ring Pullover/Straight Arm Pulldown This ring exercise is much more difficult than it looks. Besides being incredibly challenging the ring pullover is highly effective at targeting the lats, triceps, and core, not to mention all the stabilizers throughout the rest of your body (from head to toe). https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465847935395-UB7PVYBP5WIULK444M7L/image-asset.jpeg Back & Lat Exercise 2 - Dorsiflex Weighted Pullup (Wide Grip) Here's a difficult but effective pullup variation. It's highly effective for working the entire upper back while also providing added benefits for posture, shoulder function, and spinal alignment. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465847989407-1FO09CKL8ZEUYJ4OL4W7/image-asset.jpeg Back & Lat Exercise 2 - Grip Strength: Plate Pinch Row Here's a great exercise for grip strength while also working postural muscles of your posterior chain.   https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465848047694-ZRSGF5KWX1U87VBTRBPK/image-asset.jpeg Back & Lat Exercise 2 - Common Rowing Mistakes: Training Tutorial Rows are one of the best exercises for strengthening the upper back. Unfortunately, most individuals use improper form. Dr. Seedman examines some of the most common technique errors, and explains how one important cue can clean up the whole movement. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465848181216-NEEFW04JO1VCQRGHKF1I/image-asset.jpeg Back & Lat Exercise 2 - Seated Row: Modified Drop Set Dr. Seedman explains how to perform a supramaximal (heavier than your 1RM) seated cable row, which is very effective for strength, size, posture, and muscle function. Performing these as a modified drop set increases gains in size and strength. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465848277404-6NEXEFSO7I5JVUDVO4M2/image-asset.jpeg Back & Lat Exercise 2 - Training Tutorial: Pullups & Lat Pulldowns Here's some common mistakes on lat pulldowns and pullups as well as what's needed to correct the mechanics. The key is making sure the spine and shoulders stay locked in throughout the movement. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465848401104-E93V9D0ZXAO9O0GOWK6J/image-asset.jpeg Back & Lat Exercise 2 - Lying Cable Pullover The lying cable pullover is a great lat/back, core, tricep, and chest movement as it produces constant tension throughout the movement and really taxes the entire upper body and core. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465848459132-3VITUUMQZQB2P8VHW9ZD/image-asset.jpeg Back & Lat Exercise 2 - NFL Training: DB Pullover w/ Leg Raise Here are a few of my NFL combine athletes performing a very effective core, lat, tricep, chest, and upper body strength exercise, the dumbbell pullover. When performed as shown in the video it's one of the most challenging variations of the pullover exercise. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465848528764-7F2CBPDJ6QH28KZC4DXH/image-asset.jpeg Back & Lat Exercise 2 - KB Pullover: w/ Isometric Leg Raise & Eccentric Isometrics This kettlebell pullover variation is a fantastic movement for crushing the lats, triceps, and chest, as well as the entire core and spinal stabilizers. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465848647099-PJHGC2VTN36DDE1I0UPP/image-asset.jpeg Back & Lat Exercise 2 - NFL Training: Mid Pause Weighted Pullups Pausing midway through the pull-up is a great way to increase tension on the lats and upper back as well as the arms. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465848721764-6MHU2A5M9UH5KVHT1OPA/image-asset.jpeg Back & Lat Exercise 2 - Bent Over Alternate Dumbbell Row The alternate style bent over dumbbell row is a great back and lat exercise that also hits the core stabilizers. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465848795794-JEZQPVS8EBJ62WO2M74E/image-asset.jpeg Back & Lat Exercise 2 - Trap Bar Deadlift (500lbs) Trap bar deadlifts are one of the most effective full body movements particularly when performed with controlled eccentrics or negatives. This targets every muscle in the legs, back, traps, and other areas of the body. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465848873879-9UBIWM530EKVCM8E6T1Q/image-asset.jpeg Back & Lat Exercise 2 - Diagonal Reverse Cable Fly (Posture Fix) When performed in this fashion the Diagonal Cable Fly is an excellent exercise for treating poor posture mechanics as it forces the shoulders and upper back into the proper position. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465848942487-7UPPZY1M80W24AGOODL0/image-asset.jpeg Back & Lat Exercise 2 - NFL Training: Single Arm Seated Row (Fat Grip) Here are a few of my NFL combine athletes performing a great back and lat exercise. On this particular day we added the fat grips to the handles to force the athletes to work their forearms, hands, and grip strength. It also helps clean up technique as the fat grip forces the athletes to use more controlled form. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470511730251-0MNAKVIQSLUTNJAEGVU6/image-asset.jpeg Back & Lat Exercise 2 - Narrow Base Quadruped Row Quadruped rows are one of the more difficult rowing variations, requiring incredible core strength and lat activation and textbook mechanics in order to remain stable. It's also a great accessory movement to perform after heavy back exercises. https://www.advancedhumanperformance.com/tricep-execises daily 0.75 2016-09-18 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472493031827-PQ77PFKQSBSLQLRSLNS8/image-asset.jpeg Tricep Execises - Negative Accentuated Rope Pressdown The two most common variations of the tricep pressdowns are performing it with either a rope or with a rigid metal attachment (e.g. v-bar, straight bar). Each provides its own unique benefits. The rope variation places more constant tension on the triceps by isolating them while the standard bars allow greater overload. Each of these provides it’s own unique hypertrophy stimulus. Fortunately it’s possible to take advantage of each of the stimuli by combining both methods. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472493031827-PQ77PFKQSBSLQLRSLNS8/image-asset.jpeg Tricep Execises - Negative Accentuated Rope Pressdown The two most common variations of the tricep pressdowns are performing it with either a rope or with a rigid metal attachment (e.g. v-bar, straight bar). Each provides its own unique benefits. The rope variation places more constant tension on the triceps by isolating them while the standard bars allow greater overload. Each of these provides it’s own unique hypertrophy stimulus. Fortunately it’s possible to take advantage of each of the stimuli by combining both methods. https://static1.squarespace.com/static/5750d5129f72662d66448028/575d97499f72668350947202/575d9781379f9411db3cbc7d/1465751424687/ Tricep Execises https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465751868615-HZX0HM4TXKMA0IQN089W/image-asset.jpeg Tricep Execises - Dorsiflex Weighted Dips Weighted dips performed with the dorsiflexion technique are excellent for improving dip mechanics and strength. It teaches the lifter to active their whole body from head to toe not to mention that it's a very simple method for performing weighted dips. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465751978995-Q4J8M915AFJ5U2Q9DZ09/image-asset.jpeg Tricep Execises - Straight Bar Dips Here's a great dip variation that teaches proper form and mechanics. The straight bar dip requires incredible core stability as well as perfect mechanics in order to successfully complete the lift. It forces the lifter to hollow the core and hinge at the hips which represents proper dip mechanics. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465918549915-ZW2WEL9EI294NNR2FLSX/image-asset.jpeg Tricep Execises - Chain Dips Dips performed with chains around the neck and shoulders is a great mass and strength builder for the entire upper body. Here's one of my bodybuilding athletes hitting some heavy weight with excellent form. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465752220630-8BSESJ7BSDLK881CRDWA/image-asset.jpeg Tricep Execises - Ring Dips Eccentric Isometrics Dips are often improperly performed. Be sure to create a hip hinge by leaning forward at the torso and slightly driving your feet forward while keeping the toes dorsiflexed. This is a great mass and strength exercise for the chest, triceps, and shoulders. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465752299205-DBYB1TZ0F9INVL9TA5WW/image-asset.jpeg Tricep Execises - Weighted Ring Dips Ben, a competitive powerlifter and bodybuilder, demonstratesproper form for weighted ring dips. Ring dips are a great exercise for crushing the chest, triceps, and shoulders, as well as various stabilizers throughout the core and upper torso region. Get a full range of motion without collapsing at the bottom. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465751425832-KSDV659XITYYLYHNU0K1/image-asset.jpeg Tricep Execises - Dumbbell Skull Crushers Dumbbell Skull crushers are a great movement for targeting the triceps as well as the core, especially when performed with the feet elevated. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465918670034-H3JVO9QR5WE7IVDN9IWV/image-asset.jpeg Tricep Execises - KB Skull Crushers with Isometric Leg Raise 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465918723094-4SO8M8HAKL1L9JR1HWDI/image-asset.jpeg Tricep Execises - KB Skull Crushers with Constant Tension 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465753531379-EMGTSP1DJ0XAUG5T2S6W/image-asset.jpeg Tricep Execises - Decline Kettlebell Skull Crushers 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465753727947-7G6NYS605CGXCHSHP2UR/image-asset.jpeg Tricep Execises - Incline Kettlebell Skull Crusher 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465753161776-I98Q14MZRPTW3QF1WYL2/image-asset.jpeg Tricep Execises - Kneeling Overhead KB Tricep Extensions 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465918971581-VN73OVIHAGTKBY6GGNIA/image-asset.jpeg Tricep Execises - Reverse Grip Bench Press with Chains The Reverse Grip Chain Bench Press is a great chest press variation that also taxes the triceps heavily due to the accommodating resistance towards the top of the movement. Combined with a reverse grip the triceps receive intense stimulation. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465753420768-QJ0HIXGAUI017J9QKKHJ/image-asset.jpeg Tricep Execises - Kettlebell Tricep Kickbacks 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465752923732-JHSSA0M9IMOTE43RNM8Y/image-asset.jpeg Tricep Execises - Single-Leg DB Kickbacks Kickbacks are criticized for creating little tension outside the contracted position; however, when used effectively (i.e. at end of a workout) they can create incredible tension and metabolic stress resulting in muscle pumps and hypertrophy. Single-leg kickbacks also force you to be smooth in order to maintain balance. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465753648563-EQXUCNZYP0USFLRNJWOD/image-asset.jpeg Tricep Execises - Decline Kettlebell Pullovers 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. Here's one my bodybuilders Ben showing how it's done. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465751719454-ILBO68R7AY8AQFO74OZH/image-asset.jpeg Tricep Execises - Ring Pullover/Straight Arm Pulldown This ring exercise is much more difficult than it looks. Besides being incredibly challenging the ring pullover is highly effective at targeting the lats, triceps, and core, not to mention all the stabilizers throughout the rest of your body (from head to toe). https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472496607530-5KEQARNM58LLPYCBPH42/image-asset.jpeg Tricep Execises - Ring Tricep Extensions / Skull Crushers on Rings Skull crushers or tricep extensions on rings are an excellent tricep and arm exercise that also tax the core and shoulder stabilizers. Here's Leslie one of my national level figure competitors showing how it's done. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1474239106788-ZNXL0KSRL0B8F18DR5KQ/image-asset.jpeg Tricep Execises - Bottoms-Up Skull Crushers with Kettlebells Performed in Eccentric Isometric Fashion Here I'm performing bottoms-up skull crushers with light 20 pound kettlebells in each hand. The two most common issues on tricep skull crushers are allowing the elbows to flare (typically due to faulty shoulder mechanics), and collapsing in the stretched position. The bottoms-up skull crusher with kettlebells directly targets both of these issues. The instability produced from the bottoms-up position, forces the shoulders to retract and depress throughout which has an immediate impact on reinforcing the all-important elbow tuck. By flaring the elbows, not only will this decrease innervation to the triceps but you’ll actually be unable to control the kettlebells as the force vectors from your body will be mismatched with those from the unstable load. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1474239092886-M89PVBM7Y0YPMZUVEPMP/image-asset.jpeg Tricep Execises - Bottoms-Up Skull Crushers with Kettlebells Performed in Eccentric Isometric Fashion https://www.advancedhumanperformance.com/pushup-variations-1 daily 0.75 2016-08-29 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472497244778-BUL9S29L94JP4GSANKWC/image-asset.jpeg Pushup Variations 1 - Pushup Tutorial w/ Dr. Joel Seedman In order to properly analyze a pushup it’s important to understand that it is not a linear movement but instead is a rotational movement. The reason why pushups falls into the category of rotational rather than linear movement is that there’s an axis of rotation or single pivot point, which your body rotates around, which in this case is the feet. As a result, the body should move as one unit through a small yet apparent semi-circular fashion rather than a perfectly linear straight up-and-down motion. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472497244778-BUL9S29L94JP4GSANKWC/image-asset.jpeg Pushup Variations 1 - Pushup Tutorial w/ Dr. Joel Seedman In order to properly analyze a pushup it’s important to understand that it is not a linear movement but instead is a rotational movement. The reason why pushups falls into the category of rotational rather than linear movement is that there’s an axis of rotation or single pivot point, which your body rotates around, which in this case is the feet. As a result, the body should move as one unit through a small yet apparent semi-circular fashion rather than a perfectly linear straight up-and-down motion. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465915492580-VBX0HEQ4D6WU963X50RN/image-asset.jpeg Pushup Variations 1 - Eccentric Isometrics Knuckle Pushups Eccentric Isometric Knuckle Pushups are a great pushup variation for improving shoulder stability, scapular positioning, and overall pushup mechanics. Keep the elbows tucked throughout with your core tight https://static1.squarespace.com/static/5750d5129f72662d66448028/5760181162cd94c2d69f545c/57601864f951af468a52ca16/1465915490844/ Pushup Variations 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465915537881-GLBECCCXYEHNCVSU3LRZ/image-asset.jpeg Pushup Variations 1 - Weighted Pushups Combo Try this combination eccentric isometric pushup drill for a challenging upper body strength training movement. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465915590864-8Q8EA2IHRJX3UESQD2L4/image-asset.jpeg Pushup Variations 1 - Decline Knuckle Pushups w/ Single Leg Alternations Eccentric Isometrics are a great technique for improving form, movement mechanics, and overall muscle function. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465915663401-2YNF7HL85P2QHO83FO3H/image-asset.jpeg Pushup Variations 1 - Decline Single Leg Knuckle Pushups Eccentric Isometrics are a great technique for improving form, movement mechanics, and overall muscle function. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465915728737-F34E9KOE0Q8CUA1P8CPI/image-asset.jpeg Pushup Variations 1 - Eccentric Isometric Knuckle Pushups with Feet Elevated Eccentric Isometrics are a great technique for improving form, movement mechanics, and overall muscle function. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465915788706-UTISFKRKZO9OX4LPWU4S/image-asset.jpeg Pushup Variations 1 - Knuckle Pushups Single Leg Eccentric Isometrics Eccentric Isometrics are a great technique for improving form, movement mechanics, and overall muscle function. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465915837341-OZHN2NO651FCKRXMI2G6/image-asset.jpeg Pushup Variations 1 - Eccentric Isometric Knuckle Pushups with Single Leg Alternations Eccentric Isometrics are a great technique for improving form, movement mechanics, and overall muscle function. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465915904741-JQ4QH44BD4HJVKUPYHLJ/image-asset.jpeg Pushup Variations 1 - Weighted Pushups Eccentric Isometrics Eccentric Isometrics are a great technique for improving form, movement mechanics, and overall muscle function. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465915951408-G5F4N2WXR1CYDZGDTYQF/image-asset.jpeg Pushup Variations 1 - Eccentric Isometric Weighted Pushup Hold with Single Leg Alternations Eccentric Isometrics are a great technique for improving form, movement mechanics, and overall muscle function. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465916012827-MQDSEKJOZ3NA4JSVJB2L/image-asset.jpeg Pushup Variations 1 - Stability Ball Pushups Stability ball pushups are a somewhat underrated exercise in terms of their effectiveness for targeting the core, chest, and triceps. The instability provided from the swiss ball forces the lifter to stay tight and contract all of their prime movers as well as stabilizers. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465916052638-7O61LQ3KQO22P78KRDSN/image-asset.jpeg Pushup Variations 1 - Ring Pushups Weighted Ring Pushups are a great mass and strength builder for the chest, triceps, and shoulders. Be sure to keep a tight core and perfect posture. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465916132944-OBLKKMGYCWFRH5IM36EW/image-asset.jpeg Pushup Variations 1 - Weighted Knuckle Pushups on Stability Ball Weighted knuckle pushups with your feet on a stability ball are one of the hardest combination core and upper body strength movements you can do. Any lack of tightness or faulty positioning can result in dumping the load and rolling off the ball. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465916200110-L4H6C733TZ3FB2046MNC/image-asset.jpeg Pushup Variations 1 - NFL Training: Partner Accelerated Plyometric Pushups Dr. Seedman coaches and assists NFL wide receiver Larry Pinkard through this great upper body power exercise that teaches acceleration and deceleration. This also wakes up all of the available fibers of the upper body as the level of recruitment needed to decelerate your body and absorb the high levels of force are significant. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472493704627-6C5WPR31TSYG5NO4CPAH/image-asset.jpeg Pushup Variations 1 - Weighted Ring Pushups with Feet Elevated Ring pushups are already an incredibly challenging movement for the chest, triceps, shoulders, core, and lats. By elevating the feet, not only does it make the movement more difficult but it also places more emphasis on the upper chest similar to an incline press. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472497202300-V89XNPF0YW22HTXEH3CA/image-asset.jpeg Pushup Variations 1 - The Best Way to Perform Band Resisted Pushups Band resisted pushups are a great pushup variation for crushing the chest, shoulders, triceps, lats, and core. I recommend placing the band across the middle lower back rather than the upper back as the force vectors help to promote a more tucked elbow position. The key is having a strong tight core throughout. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472497344958-SDTO6OFHU69WH4X89M67/image-asset.jpeg Pushup Variations 1 - Bottoms Up Pushups with Plates Bottoms-up pushups represent a pushup variation that requires incredibly strict form, smooth muscular contractions, intense core activation, and efficient horizontal pressing technique. Any shifting, cheating, or deterioration in pushup mechanics can end in a sudden face plant. Because they can be a bit dangerous you should only perform these once you feel as though your mechanics are spot on. These can be performed on kettlebells, iron grip style plates, and bumper plates. However, 45-pound iron-grip style plates as shown in this video represent the most difficult variation as they’re the tallest and thinnest making them incredibly challenging to stabilize with no room for error. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472497392069-W7EBR9ONUSX9LFO1W8XI/image-asset.jpeg Pushup Variations 1 - Anti Seesaw Pushup to Fix Asymmetrical Pressing Although pushups provide many benefits, one drawback is their inability to gauge symmetrical loading. For example, dumbbell chest presses requires the lifter to press each load individually while barbell pressing quickly informs the lifter if there is significant asymmetrical pressing as the bar will begin to tilt. Pushups on the other hand don’t provide either of these as even a large degree of asymmetrical loading is difficult to notice. Although pushups with the hands on rings or a stability ball can expose significant unilateral favoritism, slight asymmetries can still go undetected. This variation immediately exposes the imbalance and forces the lifter to perform pushups with a high level of symmetrical loading is the seesaw or anti-seesaw pushup. Simply place a barbell on a bench and perform pushups on the bar. Favoring one arm or pressing more from one side of your body will produce an immediate tilt providing useful feedback to the lifter that can be useful for correcting this neuromuscular imbalance. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472497496926-TLIROZPNSB503SWVBPR1/image-asset.jpeg Pushup Variations 1 - Medicine Ball Chest Squeezing Pushup This variation will absolutely crush your chest particularly the inner and middle portions of your pectorals. If you have trouble feeling your pectoral muscles contract when preforming pushups, chances are your mechanics are in need of some work as proper technique will help maximize activation to the targeted musculature. However, there are scenarios where an individual may simply lack the appropriate muscle-mind connection when performing pushups and may simply need a variation to help wake up the appropriate neural connections to the pectorals. The medicine ball chest-squeezing pushup provides the perfect solution. Rather than having your hands placed directly on top of the ball, try positioning them on the sides of the ball closer to the base. This requires incredible levels of pectoral activation throughout as the individually is essentially holding a maximal tension isometric fly while performing pushups. Although this can be performed on a Swiss ball the smaller medicine ball helps to ensure that the elbows don’t excessively flare out. It’s also nearly impossible to lock out on this making it useful for eliminating excessive scapular protraction at the top of the movement. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472497562151-XVZ1Q44YOREW129P93SM/image-asset.jpeg Pushup Variations 1 - Ledge Pushups This is a subtle modification however it’s incredibly effective at improving pushup mechanics mainly because the lifter does not have to concern themselves with knocking their face into the ground while using the standard hand-to-floor placement. Although the upper torso and face should stop millimeters above the surface at the bottom of a standard pushup, you’ll often see individuals either pull the head up, sink their hips, or shorten their range of motion as a means of subconsciously avoiding any harm to their face. The ledge pushup eliminates that fear altogether allowing the individual to comfortably hone in on the ideal pushup mechanics without the concern of spoiling their good looks. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472497823443-T0HPVUUL8MGBVNNQWIP2/image-asset.jpeg Pushup Variations 1 - Eccentric Isometric Knuckle Pushups: Test Your Pushup Technique Knuckle pushups are an excellent diagnostic tool for self-assessing your pushup mechanics. Because your placing significant stress across the knuckles, it’s critical all force vectors are perfectly vertical into the ground to avoid hand discomfort associated with wasted horizontal or lateral forces. This can only happen if mechanics, body positioning, and joint stacking are spot on. For example, if the lifter’s hands are either too far in or in back of the body or if the elbows tend to drift outward this places undue stress on 1 or 2 particular knuckles and finger joints making the movement feel highly uncomfortable and almost damaging. However if all components of technique are perfectly dialed then equal stress is placed across all knuckles causing little of any discomfort. In fact with proper mechanics you should be able to perform these weighted on fairly hard surfaces with little if any discomfort as there is equal and balanced tension distributed throughout the entire hand and surface area. As an added bonus this can be invaluable for teaching proper punching mechanics as it reinforces the idea of landing a perfectly directed punch with the force-impact spread equally across all knuckles. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472497890302-YLB6IKZKJTNNMVSVE6XM/image-asset.jpeg Pushup Variations 1 - Stability Ball Pushups with Feet Elevated and Eccentric Isometric Holds Stability ball pushups are a solid movement for strengthening the pressing muscles, upper body stabilizers, and core musculature. It’s also an excellent variation for instilling proper pushup mechanics, as the heightened instability from the Swiss ball tends to clean up various forms of dysfunction and cheating. If you’re looking to get the most benefit, try elevating your legs so that the hands and feet are in the same parallel plane. This significantly amps up the difficulty while providing a larger range of motion than if the feet were kept on the floor. There’s literally no room for error on these as any deviation in form including sagging hips, excessive protraction, elevated shoulders, flared elbows, or lack of core stability will result in a sudden crash. With this in mind grab a spotter the first few times through to make sure it doesn’t end in disaster. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472502052636-2N1B0800T0I79B68W4R4/image-asset.jpeg Pushup Variations 1 - Anti-Rolling Barbell Pushups with Horizontal Band Resistance Besides being a highly challenging core and pushup variation, the anti-rolling barbell pushup with horizontal band resistance provides several unique benefits. First it eliminates the sagging hip syndrome as it reinforces a tall hip and hollowed core position. In essence the amount of anti-extension is exponentially magnified due to your body continuously resisting anti-extension forces created from the band pulling on the barbell. Second the pulling force is directly acting on the scapula and shoulder stabilizers. If you don’t fully depress and retract your shoulder blades the bar will literally pull out and away from you leaving you plastered to the floor. Finally, this pushup variation teaches the lifter to screw the elbows down and back while simultaneously using a pronated grip (a commonly problematic issue for many lifters). This does wonders not only for your pushup technique but also for bench press form as this movement has direct carryover due to the same gripping mechanics. In fact, to stay locked in you may involuntarily feel like your pulling the bar apart - a common coaching cue used by elite level powerlifters to dial in their bench press form. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472507717536-4R4VC81WL9DBRRN97XOZ/image-asset.jpeg Pushup Variations 1 - Hand Clap Pushup to Single Arm Plank This is a unique combination exercises that involves upper body power and strength along with incredible levels of full body stability, motor control, rotary stability, anti-rotation, contralateral hip and shoulder activation, core stability, reactive stabilization, and rate of stabilization development. It's one thing to have strong levels of rotary stability but many athletes have to be able to produce this type of stability rapidly in order to avoid injury particularly when aggressive contact is involved. This hand clap pushup into a single arm plank addresses that very issue as it works two unique yet often overlooked biomotor capabilities namely reactive stabilization and rate of stabilization development. The key is maintaining proper spinal alignment throughout and not loosing postural positioning. It's also important to to avoid hyperextending the elbow joint when landing. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472507752710-DA4XHE0ARJ8DZUD5D1OV/image-asset.jpeg Pushup Variations 1 - Explosive Incline Pushups for Upper Body Power Output Here's a one of my bodybuilders Ben performing explosive pushups on a bench in a very powerful fashion. This is a great exercise for improving power output and explosive capabilities in the upper body as it focuses on both acceleration and deceleration. https://www.advancedhumanperformance.com/rings-suspension-1 daily 0.75 2016-08-08 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465916498151-ABCVAXJSM1SYP3UGKK1T/image-asset.jpeg Rings & Suspension 1 - Weighted Ring Dips Ring dips are a great exercise for crushing the chest, triceps, and shoulders, as well as various stabilizers throughout the core and upper torso region. Get a full range of motion without collapsing at the bottom. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465916498151-ABCVAXJSM1SYP3UGKK1T/image-asset.jpeg Rings & Suspension 1 - Weighted Ring Dips Ring dips are a great exercise for crushing the chest, triceps, and shoulders, as well as various stabilizers throughout the core and upper torso region. Get a full range of motion without collapsing at the bottom. https://static1.squarespace.com/static/5750d5129f72662d66448028/57601bfd2b8ddee314f0a804/57601c51c4d04b62086d0b36/1465916495402/ Rings & Suspension 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465916734599-05BG8UNBDMRTMBY7WNLU/image-asset.jpeg Rings & Suspension 1 - Weighted Ring Pull-ups Ring pull-ups are great closed chain movement for working the entire upper back, biceps, and shoulder stabilizers. Keep the chest tall throughout and squeeze the lats to fully engage the back. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465916806057-9VAUYHTEJ14WMOA57UMC/image-asset.jpeg Rings & Suspension 1 - Ring Pushups Weighted Ring Pushups are a great mass and strength builder for the chest, triceps, and shoulders. Be sure to keep a tight core and perfect posture. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465916853926-GN5KNQ4SVV4PTY8LIE0A/image-asset.jpeg Rings & Suspension 1 - Ring Pull-ups with Arm Rotation Ring pull-ups especially when performed with full arm pronation and supination are a great exercise for increasing strength and size in the back, biceps, and forearms. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465916903641-9N4MDRT8SKFZNRCR3JEU/image-asset.jpeg Rings & Suspension 1 - Bent Leg Inverted Rows This is a more beginner variation of ring rows that's a great regression from the straight leg version. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465916953331-VUOL9OS0PXI1MNXER8WF/image-asset.jpeg Rings & Suspension 1 - Ring Inverted Rows Single Leg This inverted row variation is great for targeting hip and core stability while also strengthening the back and biceps. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465917006767-89B9MHZY2M52JA54GZ33/image-asset.jpeg Rings & Suspension 1 - Ring Dips Eccentric Isometrics Dips are often improperly performed. Be sure to create a hip hinge by leaning forward at the torso and slightly driving your feet forward while keeping the toes dorsiflexed. This is a great mass and strength exercise for the chest, triceps, and shoulders. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465917055742-2WBEXECNCJRPV4V4AMEU/image-asset.jpeg Rings & Suspension 1 - Weighted Inverted Rows Inverted Rows are a great exercise for building strength and size as well as improving posture and spinal alignment. Make sure the body is in a straight line throughout using perfect posture. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465917099967-WFZYOJXZVJDHIWZS72T6/image-asset.jpeg Rings & Suspension 1 - Upside Down Ring Dips/Pullup This is an unusual but highly effective movement for targeting the pulling muscles of the upper back and arms while strengthening the core and spinal stabilizers. In essence this should look exactly like a dip only upside down. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465917165766-0AJ1GPIM0SJM8WQM6MEO/image-asset.jpeg Rings & Suspension 1 - Wide Ring Pull-ups By pulling the rings out to a wider position this creates greater tension and stretch on the back muscles. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465917215649-A99LN3Z39969WU02IZ53/image-asset.jpeg Rings & Suspension 1 - Training Tutorial: Dips Dr. Seedman walks you through the proper technique for dips--an incredible upper-body exercise most lifters butcher. He shows you how spine and shoulder alignment, hip hinge, a hollow core, and ankle dorsiflexion create a dip form with no weak links or energy leaks. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465917297245-3FSGI2Y2JXH5LDD601KP/image-asset.jpeg Rings & Suspension 1 - Leaning Ring Dips with Chains Here's a great dip variation for hitting the chest and triceps while teaching the lifter how to create significant forward lean which is essential for optimizing shoulder position. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465917350733-PWS4C0A2VNKF6YSD8W8Y/image-asset.jpeg Rings & Suspension 1 - Ring Pullover/Straight Arm Pulldown This ring exercise is much more difficult than it looks. Besides being incredibly challenging the ring pullover is highly effective at targeting the lats, triceps, and core, not to mention all the stabilizers throughout the rest of your body (from head to toe). https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465917405397-OO9EDH4SE2QRX18TPMXE/image-asset.jpeg Rings & Suspension 1 - Goblet Bulgarian Squat/Lunge on Rings This is a great lower body strength and stabilization exercise. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465917453969-IR3GXQGDU2IR02TYZ6S9/image-asset.jpeg Rings & Suspension 1 - Shoulder Front Raise on Rings This overhead shoulder front raise on rings is an excellent movement for targeting the shoulders, traps, and upper back while working on core stabilization and spinal alignment. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465917505862-9YB4MK7OTZDQQQX5V6TA/image-asset.jpeg Rings & Suspension 1 - Single-Arm Plank on Rings One of Dr. Seedman's NFL athletes, Jarius Wynn, using the single-arm plank on rings to prepare for the upcoming season. The single-arm plan on rings is a difficult but highly effective movement for the entire core, hips, shoulder stabilizers, triceps, chest, and lats. https://www.advancedhumanperformance.com/new-gallery-1 daily 0.75 2016-08-08 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466003127805-PP7X845KJ54YIDDZD96N/image-asset.jpeg Stability Swiss Ball 1 - Overhead DB Press on Stability Ball The overhead press on a stability ball is a great accessory movement for the shoulders as it works the overhead press or military press technique in an unstable and difficult position. It also requires great core strength as well as shoulders, triceps, traps, back, and lats. This is a great exercise to throw in after you've performed your heavy movements. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466003127805-PP7X845KJ54YIDDZD96N/image-asset.jpeg Stability Swiss Ball 1 - Overhead DB Press on Stability Ball The overhead press on a stability ball is a great accessory movement for the shoulders as it works the overhead press or military press technique in an unstable and difficult position. It also requires great core strength as well as shoulders, triceps, traps, back, and lats. This is a great exercise to throw in after you've performed your heavy movements. https://static1.squarespace.com/static/5750d5129f72662d66448028/57616e7c01dbaeb2afbd52e0/57616eb78c60359bc9736292/1466003126823/ Stability Swiss Ball 1 - Overhead Dumbbell Press on Stability Ball https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466003319316-3Z9F5X3LMW9P2WENCBYU/image-asset.jpeg Stability Swiss Ball 1 - DB Press on Stability Ball (Eyes Closed): Proprioception Training Here's one of Dr. Seedman's athletes performing the movement with 80 lb dumbbells. Performing this variation on a stability ball with eyes closed is meant to improve stability, proprioception, motor control, and overall tightness. It's also a great movement for taxing the chest, triceps, and shoulders, once you become efficient at it. The key is to keep the hips up throughout. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466003723037-M6TCWNQJ3YAQ8IOJX6VS/image-asset.jpeg Stability Swiss Ball 1 - Weighted Knuckle Pushups on Stability Ball Weighted knuckle pushups with your feet on a stability ball are one of the hardest combination core and upper body strength movements you can do. Any lack of tightness or faulty positioning can result in dumping the load and rolling off the ball. Here's one of Dr. Seedman's showing how it's done. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466003569230-10GX5Q4DRKN65ZT8STZK/image-asset.jpeg Stability Swiss Ball 1 - Pallof Press Perturbation Drill: Core Stability Excellent partner assisted exercise for core stabilization using unpredictable oscillations. Start with the standing variation first before performing the more difficult bench version shown here. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466003903534-POZBFEVEZOIW2W85W9G1/image-asset.jpeg Stability Swiss Ball 1 - Single-Leg Partner Perturbation with Stability Ball Perturbation Training is excellent for the stabilizers of the body especially the feet and ankles. The stability ball increases the oscillatory effect making it much more difficult. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466003646664-AKSPVYNKIW2L6BGDWZL8/image-asset.jpeg Stability Swiss Ball 1 - Single-Arm Weighted Ball Plank Here's one of Dr. Seedman's female figure athletes performing a very advanced core and plank exercise. This single arm variation of the weighted plank performed on the ball is sure to tax your entire midsection not to mention all of the muscles throughout your entire body. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466003776666-MSQFO3ZB3RT1MSW38D40/image-asset.jpeg Stability Swiss Ball 1 - Renegade Plank Row on Stability Ball This is one of the most brutally difficult core exercises you will ever try and is by far one of the most advanced renegade row variations there is. Think of this movement as a core exercise rather than a back exercise as the strain on the core musculature will not allow you to go very heavy for the back. However, the entire core, hips, and upper body stabilizers will be firing very intensely to lock the movement in. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466003847169-MRL9H7B87TPYSWIM1FS2/image-asset.jpeg Stability Swiss Ball 1 - Inverted Row with Feet on Stability Ball Great rowing variation for reinforcing proper positioning from head to toe. Keep your stomach in, chest out, head packed, feet dorsiflexed (pulled towards head), and body completely straight. Focus on keeping the shoulders pulled, back, down, and in by keeping elbows tucked. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466003491970-7UR2HE5YBJ26QS7Y2UKO/image-asset.jpeg Stability Swiss Ball 1 - Goblet Bulgarian Squats on Stability Ball : Eccentric Isometrics This Bulgarian squat variation is a very difficult lower body lunge movement that targets all of the larger muscles of the legs including the quads, glutes, and hamstrings, as well as the smaller stabilizers throughout the feet, ankles, hips, and core. Adding eccentric isometrics by pausing going slow on the negative then holding the bottom stretched position makes it even more challenging yet also more effective for growth, strength, and muscle function. https://www.advancedhumanperformance.com/kettlebell-upper-body-1 daily 0.75 2016-08-08 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465947459259-O059PL6HNQ7J1Q5NGYRC/image-asset.jpeg Kettlebell Upper Body 1 - Training Tutorial: Bottoms-Up Strength 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465947459259-O059PL6HNQ7J1Q5NGYRC/image-asset.jpeg Kettlebell Upper Body 1 - Training Tutorial: Bottoms-Up Strength 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. https://static1.squarespace.com/static/5750d5129f72662d66448028/57608c7437013b516960c882/57608c9d8748e3fbbddf38ca/1465945243793/ Kettlebell Upper Body 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465945446817-DIUREU1DBJ8VVIWNJIEV/image-asset.jpeg Kettlebell Upper Body 1 - Bottoms-Up Kettlebell Press 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465946575561-KUSJBLTCN44KVGEQKLJF/image-asset.jpeg Kettlebell Upper Body 1 - Single-Leg Kettlebell Bottoms-Up Press 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465946677504-49L4I54EOUVO8N1WE5I1/image-asset.jpeg Kettlebell Upper Body 1 - NFL Training: Bottoms-Up Floor Press 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465946969138-97THFG5TQ1MRDDXC88QW/image-asset.jpeg Kettlebell Upper Body 1 - Single-Arm Kettlebell Bent Over Row 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465947165141-XROR5B5UCJIUCQB1RFXJ/image-asset.jpeg Kettlebell Upper Body 1 - Quadruped Kettlebell Row on Bench 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465947581897-21838VW249IQM3ET2VE4/image-asset.jpeg Kettlebell Upper Body 1 - Bottoms-Up Iso-Lateral Kettlebell Press 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465947701061-506RY76ESJZNYCG8ACGO/image-asset.jpeg Kettlebell Upper Body 1 - Bottoms-Up Unilateral Kettlebell Press 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465947867517-U9MCXH8ECD4L26KCHCOF/image-asset.jpeg Kettlebell Upper Body 1 - Bottoms-Up Kettlebell Carry 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465947975933-AL70B4JA54HQCRYOLE24/image-asset.jpeg Kettlebell Upper Body 1 - Bottoms-Up Kettlebell Snatch 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465948177106-KMPB83S4UZTA0AWBSBXL/image-asset.jpeg Kettlebell Upper Body 1 - Bottoms-Up Kettlebell Turkish Getup 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465948283947-LVID5AITPI87QVLCCV2C/image-asset.jpeg Kettlebell Upper Body 1 - Bottoms-Up Kettlebell Clean (80lbs) Bottoms-up kb cleans are a great full body exercise that require hip power, upper body strength, core stability, motor control, proper spinal alignment, shoulder stability, and grip strength. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465948399445-OOIQR8VGSQ1VFBTJCLE3/image-asset.jpeg Kettlebell Upper Body 1 - Kettlebell Skull Crushers with Isometric Leg Raise 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465948596623-8OHI8MQZG0DUT637HGV0/image-asset.jpeg Kettlebell Upper Body 1 - Kettelbell Skull Crushers with Constant Tension 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465948834548-IDHU96JKX4W8GJJGMBW6/image-asset.jpeg Kettlebell Upper Body 1 - Kettlebell Curls 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465948927883-R9AYKXUCR66IRVQ19NQE/image-asset.jpeg Kettlebell Upper Body 1 - Kettlebell Lateral Raises The lateral raise performed with kettlebells is a great movement for targeting the lateral deltoids as it forces the lifter to use very strict form. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465949028563-ZBDOJT01XE0XSM0Z7SJC/image-asset.jpeg Kettlebell Upper Body 1 - Kettlebells Bent-Over Lateral Raises 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465949157787-NCBO44CTBFJFQAMYHO1X/image-asset.jpeg Kettlebell Upper Body 1 - Bottoms-Up Kettlebell Press (w/ Eyes Closed) 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.   https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465949350504-E3COBKGUJW0IWYWNIMIX/image-asset.jpeg Kettlebell Upper Body 1 - Kettlebell Cleans Kettlebell cleans are a great hip-dominant power movement that also require a high level of upper body strength and core stability. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465949445755-V7JBK0HBTJ89J3KEFTXS/image-asset.jpeg Kettlebell Upper Body 1 - Kneeling Overhead Kettlebell Tricep Extensions 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465949643615-DUGWAKIF1JTY1K937C45/image-asset.jpeg Kettlebell Upper Body 1 - Kneeling Alternate Kettlebell Curls (Contracted Position) 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465949760950-AQ9KKOS22P3HZSWRYPD2/image-asset.jpeg Kettlebell Upper Body 1 - Kettlebell Tricep Kickbacks 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465949852823-2KT0YDLZLOE2KJZWQIR2/image-asset.jpeg Kettlebell Upper Body 1 - Decline Kettlebell Skull Crushers 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465949980549-LJ96VHXQM62NO1UIJT2A/image-asset.jpeg Kettlebell Upper Body 1 - Decline Kettlebell Pullovers 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465950084028-IKE6AI5HXYR8F1JXF0C0/image-asset.jpeg Kettlebell Upper Body 1 - Incline Kettlebell Curls 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1465950179752-3C6K1JJ31ORH6YMJXO1H/image-asset.jpeg Kettlebell Upper Body 1 - Incline Kettlebell Skull Crusher (Eccentric Accentuated) 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466002215953-XSFF2PVRDAM7HI4TVFVP/image-asset.jpeg Kettlebell Upper Body 1 - Bottoms-Up Kettlebell Double-Arm Snatch 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466002412440-YXU83H791EJKRVB3S0MF/image-asset.jpeg Kettlebell Upper Body 1 - Kettlebell Hammer Curls 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. https://www.advancedhumanperformance.com/squats-1 daily 0.75 2016-08-10 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466116008820-0RUPALGIP03MYUYK7OHQ/image-asset.jpeg Squats 1 - Squats: PREP Protocol Power Rack Eccentric Potentiation (PREP) is a great negative-accentuated training protocol for maximizing strength, hypertrophy, and power as well minimizing safety concerns associated with eccentric training. This technique can be effectively applied to squats and upper body barbell pressing variations. A similar effect can also be produced using weight releasers. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466116008820-0RUPALGIP03MYUYK7OHQ/image-asset.jpeg Squats 1 - Squats: PREP Protocol Power Rack Eccentric Potentiation (PREP) is a great negative-accentuated training protocol for maximizing strength, hypertrophy, and power as well minimizing safety concerns associated with eccentric training. This technique can be effectively applied to squats and upper body barbell pressing variations. A similar effect can also be produced using weight releasers. https://static1.squarespace.com/static/5750d5129f72662d66448028/57632768e4fcb5826e18a5db/576327a8f76cadf54e198096/1466116006870/ Squats 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466116261106-SPB669HWHF9LDIZ2ZOHR/image-asset.jpeg Squats 1 - Safety Bar Squats: One and a Half Technique Dr. Seedman's client and NPC figure competitor Leslie Lee performs one and a half style squats using the safety bar with approximately 135lbs. Notice how she gets proper depth without collapsing or loosing tightness. This is a great technique for loading the quads particularly the vastus lateralis which gets emphasized in the bottom half of the squat. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466116351308-I706DZ5LPZ5K6FAYVKAD/image-asset.jpeg Squats 1 - Squats: Eccentric Isometrics Eccentric Isometrics offer numerous benefits in terms of muscle function, strength, stability, mobility, symmetrical loading, and hypertrophy. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466116454266-NH2GULCDJV5R6CRGCV2Z/image-asset.jpeg Squats 1 - Bosu Squat This eccentric isometric BOSU squat is one of the most challenging stabilization exercises for the lower body. The stimulus to the feet, ankles, and toes is very intense. Progress first by starting with the eyes open variation then move to the eyes closed version shown here. These are not for overloading the lower body's prime movers; instead, they target foot and ankle activation--a common area of weakness even in advanced athletes. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466116610814-HDM6ONWMI0KNO1J0EVBP/image-asset.jpeg Squats 1 - Squats: Foot and Ankle Mechanics Dr. Seedman's client demonstrates proper foot and ankle positioning on eccentric isometric pause squats. Notice the arches in his feet. Placing more weight on the outer portion of his feet and ankles helps stabilize the movement. You can also see that his toes are just slightly flared (mostly straight ahead) rather than excessively flared or externally rotated (a common flaw with many lifters). https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466116727778-D1F9VG3Y8RPG11UVQ7JT/image-asset.jpeg Squats 1 - Speed Pause Squats: w/ Bands and Chains One of Dr. Seedman's bodybuilding clients shows great strength and excellent muscle function and technique in this video. The bands and chains add accommodating resistance, with the bottom weighing approximately 325 and the top weighing well over 400. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466116962774-DHN64T0HY8PU2CJTD0A5/image-asset.jpeg Squats 1 - Hang Clean and Front Squat The hand clean and front squat combo is a great way to work both hip speed and power (via the clean) as well as strength, force production, and lower body hypertrophy (via the front squat). Most people collapse on the front squat. To avoid this keep the hips set back and the core tight throughout. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466117145307-8H3JO2LRSNJL11Z07GM4/image-asset.jpeg Squats 1 - Front Squat Most individuals perform the front squat improperly as they allow their knees to shift too far forward. The hips need to sit back just like any other proper squat variation. Performing this slowly with an eccentric isometric will more easily allow the lifter to correct and adjust their technique. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466117273891-R380Q8SD81PTIJYZZN8N/image-asset.jpeg Squats 1 - Squats: Rapid Eccentric Isometrics Dr. Seedman showcases squats performed with Rapid Eccentric Isometrics, an advanced proprietary training technique he developed to improve performance and muscle function. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466117442351-ONTLADHV9WU5DG6UWINP/image-asset.jpeg Squats 1 - Partial Squats: Hanging Bands Hanging Band squats are an excellent variation of barbell back squats that focus on stability and motor control. Focus on keeping the core tight and locking the spine into position throughout. Partial repetitions will allow for greater control and constant tension throughout. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466117600948-8ZVEGKUVKE25XV228J3T/image-asset.jpeg Squats 1 - Jump Squats: Catch and Hold Weighted Jump Squats are treating for increasing explosiveness in the entire lower body and improving vertical jump. Try landing back in the bottom of a squat, pausing, then exploding up again for each rep. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466117871255-2TXR0XWGCA581LM54I3F/image-asset.jpeg Squats 1 - Jump Squats: Bodyweight The bodyweight jump squat is a great power movement that can be performed anywhere. Squat down slowly, pause, and explode upwards while keeping perfect body alignment. In reality you are performing both an eccentric isometric (pause at the bottom of a squat) followed by an explosive jump. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466117354785-WJIJRL3TN8GXA28BPGFC/image-asset.jpeg Squats 1 - Goblet Squat Goblet Squats are a great squat variation for correcting technique and loading the quadriceps similar to a front squat. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466118023389-TNSUVPCI0GAO29Q6SMH3/image-asset.jpeg Squats 1 - Jump Squat: Weighted The weighted jump squat is a great exercise for increasing vertical jump performance. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466118140955-PQ4QM98IHZ3R4HZS8085/image-asset.jpeg Squats 1 - Hanging Kettlebell Squat Keep the spine locked in throughout with the knees pushed apart and hips back.   https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466118351818-6I8P8PZXRRTIVR684JBD/image-asset.jpeg Squats 1 - Single-Arm Kettlebell Squat The single arm squat with a kettlebell hanging between the legs is a simple yet highly effective drill for teaching proper squatting mechanics. Having the weight between the legs makes the movement feel very natural. However, the single arm variation forces greater core innervation which can do wonders for cleaning up technique issues and eliminating dysfunction. Don't go past parallel and keep a neutral spine throughout. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466118702831-CPA5RMH5T00A0IZPPPP1/image-asset.jpeg Squats 1 - Single-Arm Racked Kettlebell Squat Once you've mastered the normal goblet squat the single arm variation performed with a kettlebell really helps to engage the core even further while reinforcing proper hip positioning. The key is to avoid collapsing by keeping the hips pushed back throughout rather than letting them shoot forward. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466118811607-BREXPX3IE7L0PRBYT6IU/image-asset.jpeg Squats 1 - Band Squats Band squats offer greater resistance at the top of the movement through accommodating resistance forcing the lifter to explode through the movement enhancing compensatory acceleration. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466118886315-BV0RQW8OTLIH9HAC7IVS/image-asset.jpeg Squats 1 - Squats: Hanging Bands The Hanging Band Technique (HBT) Barbell Squat is one of the best squat variations you can perform. Not only does it crush the entire lower body but Its great for correcting technique and addressing movement imbalances. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466119025017-XIG6SJKM07NG9X06YZ03/image-asset.jpeg Squats 1 - Single-Arm Goblet Squat The single arm goblet squat or single arm front curled squat is an excellent squat variation that really forces the lifter to engage their core and lock their hips into the proper position.   https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466119183379-AI0WHEHK3IQFUM4MZ5ZT/image-asset.jpeg Squats 1 - Mid-Rep Pause Squat This is a great technique for exposing technique flaws as well as helping the lifter correct their mechanics and improve their form. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466119313101-5ICE2WQJ49NXEHQVHQG0/image-asset.jpeg Squats 1 - Overhead Squat to Parallel Overhead squats a great movement. Most individuals tend to go too deep placing strain on the knees, back, and hips. Squatting to parallel on these is perfect for the majority of athletes and trainees. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466119381770-O2F9P9QH7K1DIUND1AFH/image-asset.jpeg Squats 1 - Eyes Closed Squat Most athletes and advanced level trainees should be capable of performing eyes closed movements with at least 80-90% of the same load they use under eyes open conditions. If this is not feasible its often a strong indication that they lack proprioception, stability, motor control, and proper muscle spindle activation. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466119460714-GUSWIG4X2XFFXLCN5K45/image-asset.jpeg Squats 1 - Bottoms-Up Squat: w/ Bumper Plate Bottoms-up exercises are some of the most difficult strength training movements there are. Besides requiring full body tightness, all bottoms-up movements force the lifter to stabilize every muscle throughout the body especially in the core and upper torso. When used in conjunction with a squat not only will they improve the squat pattern but they'll also teach you to stay in control of the movement. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466119674847-DASYN8VY4SIK7TUZJO6Y/image-asset.jpeg Squats 1 - Bottoms Up Squat The Bottoms Up Squat is a great squat variation for enhancing technique and full body tension on the squat pattern. Bottoms-up exercises are some of the most difficult strength training movements there are. Besides requiring full body tightness, all bottoms-up movements force the lifter to stabilize every muscle throughout the body especially in the core and upper torso. When performing bottoms up movement be sure to get good thoracic extension. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466120213203-G6TMWXZESHW0NFOL42AH/image-asset.jpeg Squats 1 - Training Tutorial: Squat-Stance Deadlift 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466119841739-N7XD1Z2UNEZF32AZO0NV/image-asset.jpeg Squats 1 - Squat-Stance Speed Deadlifts Performing negative or eccentric accentuated deadlifts (slow lowering phase), combined with the squat-stance or semi-sumo stance is a great movement for increasing strength and power. Ed Coan used a similar technique and stance for breaking numerous deadlift records in the sport of powerlifting many of which still stand to this day. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466119984255-I6CMSA6REMUF55S5GU91/image-asset.jpeg Squats 1 - Squat-Stance Defecit Deadlifts Combining eccentric isometrics with squat-stance deadlifts (a stance similar to what Ed Coan used), is a great method for improving technique, proprioception, sensory feedback, movement mechanics, mobility, stability, strength, and hypterpohy. Perform the eccentric phase very slowly and pause at the bottom position for several seconds before powerfuly driving the weight up. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466120104093-R05TADH4JCRI2HVYUJEF/image-asset.jpeg Squats 1 - Squat-Stance Deadlift: w/ Slow Negative The squat-stance deadlift is very similar to the technique the great powerlifter Ed Coan used to break numerous deadlifting records. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466120428742-IS3AWXLQ63EY6YS0C1PV/image-asset.jpeg Squats 1 - Squat-Stance Deadlift: Prep Movement Here's a great movement to do before performing squat-stance or semi-sumo deadlifts. This kettlebell variation helps groove the proper neural pathways and teaches correct mechanics. https://www.advancedhumanperformance.com/glute-hamstring-3 daily 0.75 2016-08-08 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466102254692-NJVVBY0PS3MWWQ4OL5L7/image-asset.jpeg Glute & Hamstring 3 - Low-Bar Bulgarian Split Squats Dr. Seedman has one of his figure competitors performing a low-bar variation of the Bulgarian Split Squat. This variation places even greater strain on the glutes and posterior chain due to bar placement that tilts the body over slightly more. https://static1.squarespace.com/static/5750d5129f72662d66448028/5762f1ddf5e231826f0957f9/5762f1ee05b037c6ebafad3e/1466102254345/ Glute & Hamstring 3 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466102254692-NJVVBY0PS3MWWQ4OL5L7/image-asset.jpeg Glute & Hamstring 3 - Low-Bar Bulgarian Split Squats Dr. Seedman has one of his figure competitors performing a low-bar variation of the Bulgarian Split Squat. This variation places even greater strain on the glutes and posterior chain due to bar placement that tilts the body over slightly more. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466102340438-F1KRIKSAUD0I3EW5DT58/image-asset.jpeg Glute & Hamstring 3 - Goblet Bulgarian Squats: Stability Ball This Bulgarian squat variation is a very difficult lower body lunge movement that targets all of the larger muscles of the legs including the quads, glutes, and hamstrings, as well as the smaller stabilizers throughout the feet, ankles, hips, and core. Adding eccentric isometrics by pausing going slow on the negative then holding the bottom stretched position makes it even more challenging yet also more effective for growth, strength, and muscle function. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466102397418-OV6KVQ26H58TYTKMLANE/image-asset.jpeg Glute & Hamstring 3 - Barbell Lunges: Draping Chains The draping chain technique is a great way to work your stabilizers, proprioceptors, core, and primary muscles groups, as it forces the lifter to stay incredibly tight and locked in as a means for ensuring the hanging chains don't sway. This technique is particularly difficult when applied to a lunge due to the balance required. The combination is great for the quads, glutes, hamstrings, and entire lower body. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466102460093-6CPEMBYAP7WWHUOVK4OV/image-asset.jpeg Glute & Hamstring 3 - NFL Training: Kettlebell Deadlift: Double-Pause w/ Chains Here's NFL defensive end Jarius Wynn performing a unique exercise I developed to teach motor control, technique, tightness, and proper deadlifting and squat mechanics. It's also highly taxing on the surrounding musculature of the body including the legs, core, back, shoulders and more and also produces a significant degree of oxygen depletion and heart rate elevation. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466102650660-51X7YVMYMFPLCOUZELJP/image-asset.jpeg Glute & Hamstring 3 - Squat: Varied Angles for Hypertrpohy Varying your squat angle just slightly by elevating a portion of your foot can alter the emphasis and dictate which portion of the lower body you're targeting most. When the toes are elevated it forces the hips back further placing more stress on the posterior chain, glutes, and hamstrings. When the heels are slightly elevated, this places greater stress on the quads. The normal stance (no foot elevation) hit's the lower body equally. This tri-set squat combination is a great way to increase hypertrophy and size gains throughout the entire lower body. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466102714479-DXUSQXA9HELPRZ79MD4X/image-asset.jpeg Glute & Hamstring 3 - Good Mornings: w/ Draping Chains Good mornings are a great exercise for targeting the entire posterior chain including the upper back, lower back, glutes, and hamstrings. It's also great for improving squat and deadlift strength as well as hip function and lower body hinge mechanics. The draping chain technique adds an additional instability component forcing the lifter to control the load and stabilize to a greater degree, essentially making them perform the movement in a more controlled fashion. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466102769929-CB6HUGCF6EIWN2H6PTYO/image-asset.jpeg Glute & Hamstring 3 - Single Leg RDL & Swap The single leg Romanian deadlift swap is an incredible drill for improving mobility and stability of the hip hinge position. Simply perform a single leg RDL and perform swaps while holding the eccentric isometric position. Just be prepared to deal with a serious burn in the glutes and hamstrings as well as the feet and ankles. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466102846168-CKDV670CU2ZOLSSEMH3Q/image-asset.jpeg Glute & Hamstring 3 - NFL Training: Good Mornings: w/ Bands Dr. Seedman works with NFL defensive end Jarius Wynn, who is performing banded good mornings. Good mornings combined with accommodating resistance are a great exercise for targeting the glutes and hamstrings while minimizing stress to the low back as the bar is deloaded towards the bottom of the movement. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466102948396-W38YOVBP600457N7PRAI/image-asset.jpeg Glute & Hamstring 3 - Bulgarian Split Squat: w/ Kettlebell Swap The Bulgarian Split Squat & Kettlebell Swap is perhaps the most painful yet also one of the most beneficial variations of the swap. Simply perform an eccentric isometric Bulgarian squat, and then hold this position while passing the weight between the legs. This is also one of the single most effective drills for simultaneously improving mobility and stability in the lower extremities. You’re essentially forced to stabilize your lower body and core while the surrounding musculature are contracting in a stretched and loaded position. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466102605556-2MAZXIXIDRMJVUPWXBJB/image-asset.jpeg Glute & Hamstring 3 - Kettlebell Cleans Kettlebell cleans are a great hip-dominant power movement that also require a high level of upper body strength and core stability. https://www.advancedhumanperformance.com/hanging-band-1 daily 0.75 2016-09-18 https://static1.squarespace.com/static/5750d5129f72662d66448028/t/57df1a386b8f5bbe95a5407e/1466025137351/ Hanging Band 1 https://static1.squarespace.com/static/5750d5129f72662d66448028/5761c499ff7c500f94abfab7/5761c4a9e4fcb510bfb24b94/1466025137351/ Hanging Band 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466025233018-KHLS6W81NLXNQOKE5HLP/image-asset.jpeg Hanging Band 1 - Training Tutorial: Hanging Band Technique Dr. Seedman introduces Hanging Band Technique (HBT), discusses the benefits, and how to apply it to barbell movements. HBTs increases the difficulty of the movement as it requires greater stabilization and core activation. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466025309716-XJ9MIK2NC6ATKLGG26I5/image-asset.jpeg Hanging Band 1 - Hanging Band: Squats (315lbs) The Hanging Band Technique (HBT) Barbell Squat is one of the best squat variations you can perform. Not only does it crush the entire lower body but Its great for correcting technique and addressing movement imbalances. https://static1.squarespace.com/static/5750d5129f72662d66448028/5761c499ff7c500f94abfab7/5761c4e5e39aa46b1c90a857/1466025189317/ Hanging Band 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466025381082-N6V689104J7XA2X3IR2R/image-asset.jpeg Hanging Band 1 - Hanging Band: Single-Leg Bent Over Rows This is one of the most difficult rowing exercises you'll ever perform. Not only does it crush the entire posterior chain from head to toe but its also great for correcting technique and eliminating momentum. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466025189508-MY87815MI4ZKEKPY47XT/image-asset.jpeg Hanging Band 1 - Hanging Band Technique Tutorial with Dr. Joel Seedman https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466025511796-PS2ZT6FK7GY08BLLH5N7/image-asset.jpeg Hanging Band 1 - Hanging Band: Single Leg RDL's This is one of the most difficult RDL's or hip hinge exercises you can perform. Not only does it crush the entire backside but its also great for correcting technique and and addressing lower body imbalances. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466025189552-MPS6BP3J0IN2L8A0XBSY/image-asset.jpeg Hanging Band 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466025590785-0VUKJQPXPMTHVAYJWUMN/image-asset.jpeg Hanging Band 1 - Hanging Band: Overhead Press Here's one of my powerlifting and bodybuilding clients performing a very unstable version of the military press. This is a great movement for activating the entire upper body while taxing the core and stabilizers. https://static1.squarespace.com/static/5750d5129f72662d66448028/5761c499ff7c500f94abfab7/5761c510d44194668714038c/1466025209508/ Hanging Band 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466025643964-T6JERRGKORSDLZOUB3SO/image-asset.jpeg Hanging Band 1 - Hanging Band: Incline Press The Hanging Band Technique (HBT) when applied to the any bench press variation is an excellent way to fully activate the chest and upper torso. Its also great for correcting technique and and addressing lower body imbalances. https://static1.squarespace.com/static/5750d5129f72662d66448028/5761c499ff7c500f94abfab7/5761c4b0890b2767934f9b75/1466025129032/ Hanging Band 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466026239378-2TPSVP8L0A9JOBUEBMLX/image-asset.jpeg Hanging Band 1 - Hanging Band: Bench Press (Legs Elevated) This is one of the most challenging bench press variations you'll ever perform as it requires an incredible amount of strength, stability, motor control, core activation, balance, proprioception, body awareness, and focus. The hanging band technique increases difficulty by providing oscillating kinetic energy via unpredictable perturbations and movements which increases activation of muscle spindles. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466025703900-325QCFGWRW9OKRKOCM9A/image-asset.jpeg Hanging Band 1 - Hanging Band: Dynamic Lunges The Hanging Band Technique (HBT) when applied to dynamic lunges is a very difficult yet effective movement for targeting the entire lower body including quadriceps,, hamstrings, glutes, and lower body stabilizers. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466025792416-KGD6TUFNVE6AMTERX39P/image-asset.jpeg Hanging Band 1 - Hanging Band: Overhead Press (multi band) The Hanging Band Technique (HBT) when applied to the overhead pressis an excellent way to fully activate the shoulders, upper back, triceps, and upper chest not to mention the entire core. Its also great for correcting technique and and addressing imbalances. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466025934727-FYE5YGWV6OHVCWVZ6E04/image-asset.jpeg Hanging Band 1 - Hanging Band: RDL's The Hanging Band Technique (HBT) can be applied to nearly all barbell movements including RDL's and hinges as shown here. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466026138997-S765EGGHKYLDRQXQKNQ3/image-asset.jpeg Hanging Band 1 - Hanging Band: Barbell Curls Hanging Band Technique Barbell Curls are a sure-fire way to destroy the biceps and induce an incredible muscle pump for maximal growth. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466026058297-P5Z1YC527D6MAGWWW65O/image-asset.jpeg Hanging Band 1 - Hanging Band: Barbell Lunges (multi band) The Hanging Band Technique (HBT) when applied to the any lunge variation is excellent for waking up all the lower body muscles and stabilizers. Its also great for correcting technique and addressing lower body imbalances. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1474239028384-JSCOZT8SR31LUH4ES0CF/image-asset.jpeg Hanging Band 1 - Hanging Band Bent Over Barbell Row with Set and Reset RDL The hanging band technique is incredibly effective when applied to any movement. Most lifters apply the protocol to squats and upper body pressing movements however it also does wonders for bent over rowing technique as it requires precise form and smooth execution. Here's one of my bodybuilding athletes Ben Lai demonstrating the overhand or pronated grip variation. I typically recommend the supinated or underhand grip as it's more natural and easier to tuck. However when using lighter loads periodically changing the grip to a more difficult pronated grip can help reinforce ideal mechanics even more strongly in the central nervous system as the lifter will have to put a high level of conscientious effort into tucking the elbow, more so than with a supinated grip. https://www.advancedhumanperformance.com/offset-training-1 daily 0.75 2016-08-08 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466187879893-9FC414TI59UEB9RV9WII/image-asset.jpeg Offset Training 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466187877661-B10DBMSEXKXMAJGRVTZ1/image-asset.jpeg Offset Training 1 - Offset Overhead Press Offset movements load one side with slightly more weight--typically 10-15 lbs. Because the unbalanced load has to be controlled offset movements require incredible levels of tightness, core strength, focus, stability, balance, and overall motor control. It's a great way to add accessory movements after performing heavy lifts. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466187879893-9FC414TI59UEB9RV9WII/image-asset.jpeg Offset Training 1 https://static1.squarespace.com/static/5750d5129f72662d66448028/57644049cd0f686fcb37f073/5764405d176dc4e716904c14/1466187869576/ Offset Training 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466187870167-WW9ZXVW1TDA8G8100QW8/image-asset.jpeg Offset Training 1 https://static1.squarespace.com/static/5750d5129f72662d66448028/57644049cd0f686fcb37f073/5764405e6fd27c5abb72c152/1466187870268/ Offset Training 1 - Offset Overhead Barbell Press: NFL Accessory Training https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466187870415-42NMLAZ6I46944CLHMY6/image-asset.jpeg Offset Training 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466187870697-NYZ5O9RHJRQTI7WJXWYG/image-asset.jpeg Offset Training 1 - Offset Overhead Barbell Press: NFL Accessory Training https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466187870415-42NMLAZ6I46944CLHMY6/image-asset.jpeg Offset Training 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466187872194-YZ00DCPJ3PBLIHVA6OSC/image-asset.jpeg Offset Training 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466187872590-498U7H1DYWDT18YYFBPK/image-asset.jpeg Offset Training 1 - Offset Overhead Barbell Press: NFL Accessory Training https://static1.squarespace.com/static/5750d5129f72662d66448028/57644049cd0f686fcb37f073/5764406017044bd029216f5e/1466187872776/ Offset Training 1 - Offset Overhead Barbell Press: NFL Accessory Training https://static1.squarespace.com/static/5750d5129f72662d66448028/57644049cd0f686fcb37f073/576440616fd27c5abb72c169/1466187872959/ Offset Training 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466187872924-G77WHEXPUVB18TPU8GV3/image-asset.jpeg Offset Training 1 - Offset Overhead Barbell Press: NFL Accessory Training https://static1.squarespace.com/static/5750d5129f72662d66448028/57644049cd0f686fcb37f073/5764406179a5a2085fc0a850/1466187873316/ Offset Training 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466187873289-TE4E3LUMWJRXKJ0DLVWN/image-asset.jpeg Offset Training 1 - Offset Overhead Barbell Press: NFL Accessory Training https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466187873474-D1E9Q8WD48P85WCF9QYO/image-asset.jpeg Offset Training 1 https://static1.squarespace.com/static/5750d5129f72662d66448028/57644049cd0f686fcb37f073/576440628eaa8933d962fa68/1466187874857/ Offset Training 1 https://static1.squarespace.com/static/5750d5129f72662d66448028/57644049cd0f686fcb37f073/57644062f7d1ff50593c0f99/1466187874795/ Offset Training 1 - Offset Overhead Barbell Press: NFL Accessory Training https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466187875157-TRFQH7AGDLEXVQTZ9BRT/image-asset.jpeg Offset Training 1 - Offset Overhead Barbell Press: NFL Accessory Training https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466187875391-EEXLJDAY6O96KM3OOMPV/image-asset.jpeg Offset Training 1 https://static1.squarespace.com/static/5750d5129f72662d66448028/57644049cd0f686fcb37f073/5764406399a7b164aa35e4fb/1466187875679/ Offset Training 1 - Offset Overhead Barbell Press: NFL Accessory Training https://static1.squarespace.com/static/5750d5129f72662d66448028/57644049cd0f686fcb37f073/576440631dd454da5ba17ae8/1466187875581/ Offset Training 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466187875963-ZAXTKQIMSPO4H91XVLSW/image-asset.jpeg Offset Training 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466187876166-QL5PUAK94HUCEARZCGKT/image-asset.jpeg Offset Training 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466187876152-OTTGAB97OUS61HYP4JU2/image-asset.jpeg Offset Training 1 - Offset Overhead Barbell Press: NFL Accessory Training https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466187876152-OTTGAB97OUS61HYP4JU2/image-asset.jpeg Offset Training 1 - Offset Overhead Barbell Press: NFL Accessory Training https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466187876376-NWC6B47LD952I8QE80N6/image-asset.jpeg Offset Training 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466187876508-FYS81MGBLPKTBQHSH3L1/image-asset.jpeg Offset Training 1 - Offset Overhead Barbell Press: NFL Accessory Training https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466187876890-1V2ZKRQHGXTDB4AOXJ6B/image-asset.jpeg Offset Training 1 - Offset Overhead Barbell Press: NFL Accessory Training https://static1.squarespace.com/static/5750d5129f72662d66448028/57644049cd0f686fcb37f073/57644065176dc4e716904ca1/1466187877080/ Offset Training 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466187877130-UB34G8EHZQEX5XSKXSOA/image-asset.jpeg Offset Training 1 - Offset Overhead Barbell Press: NFL Accessory Training https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466187877325-1X24VEGNZNCEALR4NWEX/image-asset.jpeg Offset Training 1 https://www.advancedhumanperformance.com/lunge-variations daily 0.75 2016-09-19 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466170408492-M70HCIDQBQHLFXDI16VZ/image-asset.jpeg Lunge Variations https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466170408492-M70HCIDQBQHLFXDI16VZ/image-asset.jpeg Lunge Variations https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466170750075-VKXVT9ADRGYSECO07BLE/image-asset.jpeg Lunge Variations - Overhead Lunges Dr. Seedman performs the overhead lunge using eccentric isometrics. Eccentric Isometrics offer numerous benefits in terms of muscle function, strength, stability, mobility, symmetrical loading, and hypertrophy. This video is part of Dr. Seedman's T-Nation article on eccentric isometrics.   https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1474276899697-APRX7QI7XYMXE0CBUT9S/image-asset.jpeg Lunge Variations - Lunge w/ Kettlebell Swap A great exercise not just for the larger muscles of the lower body but also for the muscles that help stabilize throughout the feet, ankles, and toes. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466170906037-O4IEHHTSC4LWMU98IPZ6/image-asset.jpeg Lunge Variations - Lunge w/ Partner Perturbation This perturbation variation of the eccentric isometric lunge is highly effective not only for stimulating the muscles in the quadriceps, glutes, and hamstrings, but also for activating the stabilizers of the feet, ankles, and toes. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466171091340-FXIM9G2SHJ9QYC1SIEJ4/image-asset.jpeg Lunge Variations - Training Tutorial: Rapid Eccentric Isometric Lunge Dr. Seedman teaches you how to perform lunges with Rapid Eccentric Isometrics (REIs), an advanced proprietary training technique he developed to improve performance and muscle function. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466171162888-APZEMR62F42B0PDSEI3D/image-asset.jpeg Lunge Variations - High Bar Lunges With high bar lunges, the barbell is placed on the upper traps rather than on top of the rear delta as would be seen in the low bar position. This method targets the quads to a slightly greater degree than low bar position. Try performing as eccentric isometrics for greater activation. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466170408345-WHVMHUPG177PQYQJJEQ4/image-asset.jpeg Lunge Variations - Dumbbell Lunge Also referred to as a split squat, the stationary dumbell lunge requires a controlled eccentric (lowering) phase and a tight body throughout the movement. Both are evidenced by my client, who was training for the UGA swim team. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466171236512-173GIEQMYZB8YXJME99L/image-asset.jpeg Lunge Variations - Low Bar Lunges Place the bar slightly lower on your shoulders, right above or on top of the rear deltoids. This placement targets the glutes to a slightly greater degree than the high bar variation. When performed as an eccentric isometric it provides an intense training stimulus the entire lower body. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466172390095-D3B6WVGLR2GYJQN20L2N/image-asset.jpeg Lunge Variations - Low Bar Lunges w/ Band Resistance The low bar lunge with band resistance is one of the most effective lunging variations for crushing the entire lower body especially the glutes, hamstrings, and quads. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466171551787-WLACGZZ9WM07NPJJBXEO/image-asset.jpeg Lunge Variations - Single-Arm Weighted Lunge The single-arm weighted lunge can be performed with a dumbbell or kettlebell. There's two variations. First is the one demonstrated in the video where the kettlebell is loaded contra-laterally (opposite arm and leg). This variation causes the lifter to avoid forces that want to push the knee into valgus collapse. Loading the movement ipsilaterally (i.e. on the same arm and leg) forces the lifter to work the inner thigh and groin muscles to avoid excessive external rotation and knee flare caused by the outside loading. Both are excellent and should be incorporated into many individual's routines. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466171381701-V3GJBQE9MBKINOL607R7/image-asset.jpeg Lunge Variations - Lunge Jumps w/ Contralateral Arm Drive Performing explosive lunge jumps with contralateral arm drive reinforces proper sprinting and stride mechanics as the arms, legs, and core must work in unison as a means of propelling the body upward and maintaining stability and balance. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466171917192-BYYI0WYUW0SG037YDTDM/image-asset.jpeg Lunge Variations - Non-Alternating Lunge Jumps Besides enhancing power and jump performance this variation of the plyometric lunge requires greater motor control and balance. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466171603161-N372C49MERRF5YFCE043/image-asset.jpeg Lunge Variations - Rapid Lunge Jumps This is a great rapid plyometric type movement that also helps improve running and sprinting mechanics. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466171291833-UM9I6ARL1LDNX76VK5DT/image-asset.jpeg Lunge Variations - Racked Position Kettlebell Lunge This is a great lunge variation for targeting the stabilizers around the hips and core. It can be performed contralateral (opposite arm and opposite leg loaded) as shown in the video or ipsilateral (same arm same leg loaded). https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466171677694-HP36M7HEZOGBT8KHIIGZ/image-asset.jpeg Lunge Variations - Plyometric Lunge Jumps (Bilateral Arm Drive) Here's one of Dr. Sedman's athletes performing a variation of the plyometric lunge jump with a closer stance, which emphasizes the quadriceps to a greater degree. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466171471748-51BCVU4LQX6T2QTCUCB0/image-asset.jpeg Lunge Variations - Dumbbell Lunge Lunges performed in an eccentric isometric fashion (slow negative followed by a 3-5 second pause in the stretched position) are excellent for targeting and stretching all muscles of the lower body. Pause with your back knee just above the floor. https://static1.squarespace.com/static/5750d5129f72662d66448028/5763fc0c59cc68887f3f9123/5763fc1cd441941bdf70922f/1466170395986/ Lunge Variations https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466171986591-6STSEX6N5TQX7ZCDMNR4/image-asset.jpeg Lunge Variations - Barbell Lunges: Hanging Band Technique When applied to dynamic lunges, the Hanging Band Technique (HBT) creates a difficult, yet effective, movement for targeting the entire lower body--quadriceps, hamstrings, glutes, and lower body stabilizers. (HBT) further increases the difficulty of the movement as it requires greater stabilization, proprioceptive feedback, and core activation to control the oscillations and perturbations created by the bands. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466171764319-Z68LHLE3SKZ1Y4JWPSFM/image-asset.jpeg Lunge Variations - Barbell Bulgarian Split Squats The Barbell Bulgarian Squat is an excellent exercise for unilaterally targeting the entire lower body while simultaneously providing good eccentric stretch and lengthening to the hip flexors. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466172075582-WNLKFGLLI2ZCOSP7NVH1/image-asset.jpeg Lunge Variations - Barbell Lunges: Multiple Bands When applied to dynamic lunges, the Hanging Band Technique (HBT) creates a difficult, yet effective, movement for targeting the entire lower body--quadriceps, hamstrings, glutes, and lower body stabilizers. The more bands you add, the more oscillations and perturbations created, which demand even more stabilization and core activation. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466171817801-MWYWXNZR2ZAR3SUI4UT7/image-asset.jpeg Lunge Variations - Dumbbell Bulgarian Split Squats Bulgarian Squats performed in an eccentric isometric fashion as shown here are an outstanding exercise for strengthening the entire lower body while building significant hypertrophy and improved muscle function. Eccentric Isometrics are also an excellent technique for improving movement mechanics and motor control. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466171872931-BCTL4VLE8E0GTZR55O5L/image-asset.jpeg Lunge Variations - Goblet Bulgarian Split Squats The Goblet Bulgarian Squat is an excellent exercise for unilaterally targeting the entire lower body while simultaneously providing good eccentric stretch and lengthening to the hip flexors. When performed as an eccentric isometric its even more effective for building size, strength and correcting muscular imbalances. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466172232016-U3MXZPA4K7ZVDLPGXU96/image-asset.jpeg Lunge Variations - Training Tutorial: Bottoms-Up Overhead Lunge In this tutorial, Dr. Seedman shows how the Bottoms-Up KB Overhead Lunge helps correct the overhead lunge mechanics, specifically because it forces the lifter to lock the load into the proper slot position. Any deviations in form will immediately result in a failed lift. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466172808359-BRFBM9IUEDP8ZP64P2JY/image-asset.jpeg Lunge Variations - Bulgarian Split Squat w/ Kettlebell Swap The Bulgarian kettlebell swap is perhaps the most painful yet also one of the most beneficial variations of the swap. Simply perform an eccentric isometric Bulgarian squat, and then hold this position while passing the weight between the legs. This is also one of the single most effective drills for simultaneously improving mobility and stability in the lower extremities. You’re essentially forced to stabilize your lower body and core while the surrounding musculature are contracting in a stretched and loaded position. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466172619401-6LG4YM35WSW0LW6YL5MQ/image-asset.jpeg Lunge Variations - Goblet Bulgarian Split Squats on Stability Ball This Bulgarian squat variation is a very difficult lower body lunge movement that targets all of the larger muscles of the legs including the quads, glutes, and hamstrings, as well as the smaller stabilizers throughout the feet, ankles, hips, and core. Adding eccentric isometrics by pausing going slow on the negative then holding the bottom stretched position makes it even more challenging yet also more effective for growth, strength, and muscle function. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466170396425-A5S770I9RG2TUZ8B7AO3/image-asset.jpeg Lunge Variations - Dumbbell Lunge / Split Squat https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466172340948-SB9PT9PQR4LCE3IF7QNV/image-asset.jpeg Lunge Variations - Goblet Lunges Here's a great lunge or split squat variation that crushes the legs and core as well as the upper body. You're essentially having to fire your shoulders and arms in order to support the heavy load making it a great finisher after any full body workout. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466172468702-5PVUCJ3SS9Z5GNAKT3HK/image-asset.jpeg Lunge Variations - Lunges w/ Chains Heavy barbell lunges and barbell squats are a must for figure and bikini competitors. They produce incredible results in the glutes, hamstrings, quads, inner things, outer thighs, and surrounding musculature. Performed with chains, these exercises are even more challenging as they provide constant tension to the muscles in the form of accommodating resistance. Here, one of Dr. Seedman's national level figure competitors demonstrates proper form. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466172549361-17AIBMDQV1HP1XYFUDY5/image-asset.jpeg Lunge Variations - Lunge w/ Dumbbell Curls Here's a great bicep movement that also works the lower body stabilizers. Essentially you're simply holding a lunge position which makes it very difficult to perform curls in this position as it forces the lifter to be very smooth and also tilts them over slightly creating greater tension in the contracted position. It's nearly impossible to cheat on this, and any use of momentum will cause you to lose your balance. Try performing 5 reps on each leg. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472502871293-R04PQM0VK4CUWE3B042H/image-asset.jpeg Lunge Variations - Barbell Lateral Lunge/Side Lunge Here's a great exercise for targeting the glutes, quads, and hamstrings as well as the inner and outer thighs. Many individuals use excessive range of motion on lateral lunges. Using 90 degree angles is best as it maximizes activation and muscle function while eliminating stress on the joints. The key is keeping the hips pushed back throughout as this takes stress off the knees. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466172692603-28PZRDYUD3T30UJW2VJ2/image-asset.jpeg Lunge Variations - Barbell Lunges: Draping Chains The draping chain technique is a great way to work your stabilizers, proprioceptors, core, and primary muscles groups, as it forces the lifter to stay incredibly tight and locked in as a means for ensuring the hanging chains don't sway. This technique is particularly difficult when applied to a lunge due to the balance required. The combination is great for the quads, glutes, hamstrings, and entire lower body. Ben, one of my powerlifting and bodybuilding clients, demonstrates. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472502915017-NA3HGUWO5HIAT861APO8/image-asset.jpeg Lunge Variations - Rear Foot Elevated Barbell Lunge This variation of the barbell lunge places greater stress on the quads and hip flexors making it an excellent lunge variation for inducing strength and size gains in the thighs. It also target the glutes and hamstrings as well as challenges the stabilizers of the lower body. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472493630229-DNNR4CPCUX7MH6MBLGQX/image-asset.jpeg Lunge Variations - Unstable Band Bulgarian Squat This is difficult yet highly effective Bulgarian squat variation that taxes the entire lower body particularly the quads, glutes, and hamstrings as well as the smaller stabilizers of the inner and outer hips. Having the back leg elevated on a resistance band provides unique 3 dimensional instability as the oscillations occur in a lateral manner, up and down, and back and forth making it very challenging to stabilize. Here's one of my figure athletes Leslie, showing the movement with excellent form. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472496397855-2W88VZAQN75NWAFTSAFC/image-asset.jpeg Lunge Variations - Reverse Band Barbell Lunge The reverse band barbell lunge represents an excellent way to use accommodating resistance in order to deload the bottom of the movement so that the top can be overloaded. This results in a more even strength curve throughout the movement rather than excessive tension at the bottom position with little at the top. This one is also more user friendly on the joints particularly the knees. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466170396460-Y9V8B7OUDKTVKA0OUKD9/image-asset.jpeg Lunge Variations https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466170396554-ZR1ULKLLOH5I1UDQMEBU/image-asset.jpeg Lunge Variations - Dumbbell Lunge / Split Squat https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466170396580-C640TYMWWP6LM30BDZ4O/image-asset.jpeg Lunge Variations https://static1.squarespace.com/static/5750d5129f72662d66448028/5763fc0c59cc68887f3f9123/5763fc1d176dc4a172976000/1466170396941/ Lunge Variations https://static1.squarespace.com/static/5750d5129f72662d66448028/5763fc0c59cc68887f3f9123/5763fc1d91b18645298111bf/1466170396946/ Lunge Variations - Dumbbell Lunge / Split Squat https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466170397483-2BM4EZQIOQY8C5U26XIH/image-asset.jpeg Lunge Variations https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466170397512-39XB34PJOSF0HJR84NYA/image-asset.jpeg Lunge Variations - Dumbbell Lunge / Split Squat https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466170398657-UCSWGRUOIT2NZ758DPEJ/image-asset.jpeg Lunge Variations https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466170398754-WTVU8F0R35A0QZLX0F8D/image-asset.jpeg Lunge Variations - Dumbbell Lunge / Split Squat https://static1.squarespace.com/static/5750d5129f72662d66448028/5763fc0c59cc68887f3f9123/5763fc1f09e1c4dcc33b7948/1466170399417/ Lunge Variations https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466170399449-OGKIL1XK38XCSWOLGM5V/image-asset.jpeg Lunge Variations - Dumbbell Lunge / Split Squat https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466170399791-GZTNW3FHTLS6UM0YTO25/image-asset.jpeg Lunge Variations https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466170399946-648WIMAYABK1TRAFTL58/image-asset.jpeg Lunge Variations - Dumbbell Lunge / Split Squat https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466170400079-4QJZAG4YHUSN5S6SRCT8/image-asset.jpeg Lunge Variations - Dumbbell Lunge / Split Squat https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466170400244-0EWYOSLI6TGT58ACTDA5/image-asset.jpeg Lunge Variations - Dumbbell Lunge / Split Squat https://static1.squarespace.com/static/5750d5129f72662d66448028/5763fc0c59cc68887f3f9123/5763fc20365ffa52dc0505c0/1466170400320/ Lunge Variations https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466170400661-81582ZO4KI0DDN0KYWJA/image-asset.jpeg Lunge Variations https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466170400687-GQQ0LUDXQEV8R0X4GJ7J/image-asset.jpeg Lunge Variations - Dumbbell Lunge / Split Squat https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466170400770-0KI8D60B5PF87FZRKMEI/image-asset.jpeg Lunge Variations https://static1.squarespace.com/static/5750d5129f72662d66448028/5763fc0c59cc68887f3f9123/5763fc2105b037c6ebb5d7e8/1466170401112/ Lunge Variations https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466170401180-7VOMVFZ117FU4YDNUHJK/image-asset.jpeg Lunge Variations - Dumbbell Lunge / Split Squat https://static1.squarespace.com/static/5750d5129f72662d66448028/5763fc0c59cc68887f3f9123/5763fc218c6035777aab7a1b/1466170401414/ Lunge Variations https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466170401296-LHGVWXJ5GEO436BJDAVZ/image-asset.jpeg Lunge Variations - Dumbbell Lunge / Split Squat https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466170401725-CXUCNPCNAU581OAK56OF/image-asset.jpeg Lunge Variations https://static1.squarespace.com/static/5750d5129f72662d66448028/5763fc0c59cc68887f3f9123/5763fc22e39aa42d532e1a1c/1466170401976/ Lunge Variations - Dumbbell Lunge / Split Squat https://static1.squarespace.com/static/5750d5129f72662d66448028/5763fc0c59cc68887f3f9123/5763fc22890b27422cac2ef7/1466170402416/ Lunge Variations - Dumbbell Lunge / Split Squat https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466170402431-W7E7C02PEQIWRYK0AKEE/image-asset.jpeg Lunge Variations https://static1.squarespace.com/static/5750d5129f72662d66448028/5763fc0c59cc68887f3f9123/5763fc2205b037c6ebb5d7ec/1466170402847/ Lunge Variations https://static1.squarespace.com/static/5750d5129f72662d66448028/5763fc0c59cc68887f3f9123/5763fc23f66fa7415135b44c/1466170402856/ Lunge Variations - Dumbbell Lunge / Split Squat https://static1.squarespace.com/static/5750d5129f72662d66448028/5763fc0c59cc68887f3f9123/5763fc2303b7231769f8dd4f/1466170403221/ Lunge Variations https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466170403255-32QXR7MQ5YHLCAXZBWWV/image-asset.jpeg Lunge Variations - Dumbbell Lunge / Split Squat https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466170403622-T6HURE43XX4GX7NPO9S3/image-asset.jpeg Lunge Variations - Dumbbell Lunge / Split Squat https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466170403728-X5BIHFLJAFD7OV53HKY0/image-asset.jpeg Lunge Variations https://static1.squarespace.com/static/5750d5129f72662d66448028/5763fc0c59cc68887f3f9123/5763fc24403c662c49451e57/1466170403877/ Lunge Variations - Dumbbell Lunge / Split Squat https://static1.squarespace.com/static/5750d5129f72662d66448028/5763fc0c59cc68887f3f9123/5763fc24f66fa7415135b44e/1466170404278/ Lunge Variations https://static1.squarespace.com/static/5750d5129f72662d66448028/5763fc0c59cc68887f3f9123/5763fc24363d3c3fd4d50bc6/1466170404628/ Lunge Variations - Dumbbell Lunge / Split Squat https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466170404642-5VC8JDE61LA2EFYNTSQP/image-asset.jpeg Lunge Variations https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466170404922-A5KZBXHA4DFAGWVEV2CG/image-asset.jpeg Lunge Variations - Dumbbell Lunge / Split Squat https://static1.squarespace.com/static/5750d5129f72662d66448028/5763fc0c59cc68887f3f9123/5763fc251dd45493abaf12e9/1466170405211/ Lunge Variations https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466170405221-9LI8UTFKHOB8160LVQ7C/image-asset.jpeg Lunge Variations - Dumbbell Lunge / Split Squat https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466170405335-OVG28UXNGAB2E35VRVCL/image-asset.jpeg Lunge Variations https://static1.squarespace.com/static/5750d5129f72662d66448028/5763fc0c59cc68887f3f9123/5763fc2603b7231769f8dd51/1466170405525/ Lunge Variations - Dumbbell Lunge / Split Squat https://static1.squarespace.com/static/5750d5129f72662d66448028/5763fc0c59cc68887f3f9123/5763fc26d441941bdf709280/1466170405525/ Lunge Variations - Dumbbell Lunge / Split Squat https://static1.squarespace.com/static/5750d5129f72662d66448028/5763fc0c59cc68887f3f9123/5763fc26403c662c49451e5b/1466170406458/ Lunge Variations https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466170406598-SLKB2H1MV2ZFO8RTCUI2/image-asset.jpeg Lunge Variations - Dumbbell Lunge / Split Squat https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466170406795-O091PNPLMRQFC5YN2VQS/image-asset.jpeg Lunge Variations https://static1.squarespace.com/static/5750d5129f72662d66448028/5763fc0c59cc68887f3f9123/5763fc27f66fa7415135b455/1466170406838/ Lunge Variations - Dumbbell Lunge / Split Squat https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466170407175-TRBQBJ4VNO41XXW5TNPZ/image-asset.jpeg Lunge Variations https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466170407296-0Z2U0CWYKOBSUOP0DIA8/image-asset.jpeg Lunge Variations - Dumbbell Lunge / Split Squat https://www.advancedhumanperformance.com/eccentric-overload-prep-1 daily 0.75 2016-06-17 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466189450003-JBKWAC02PT3J3OVZ53Y7/image-asset.jpeg Eccentric Overload & PREP 1 - Negative Accentuated Squats: PREP Protocol Power Rack Eccentric Potentiation (PREP) is a great negative-accentuated training protocol for maximizing strength, hypertrophy, and power as well minimizing safety concerns associated with eccentric training. This technique can be effectively applied to squats and upper body barbell pressing variations. A similar effect can also be produced using weight releasers. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466189450003-JBKWAC02PT3J3OVZ53Y7/image-asset.jpeg Eccentric Overload & PREP 1 - Negative Accentuated Squats: PREP Protocol Power Rack Eccentric Potentiation (PREP) is a great negative-accentuated training protocol for maximizing strength, hypertrophy, and power as well minimizing safety concerns associated with eccentric training. This technique can be effectively applied to squats and upper body barbell pressing variations. A similar effect can also be produced using weight releasers. https://static1.squarespace.com/static/5750d5129f72662d66448028/576446689f74567f15556d66/57644689c0302698a2ba0625/1466189449791/ Eccentric Overload & PREP 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466189630144-R8JGL43AJK882OSUXNSQ/image-asset.jpeg Eccentric Overload & PREP 1 - Eccentric Accentuated Trap Bar Deadlifts Controlling the eccentric phase of the deadlift can be dangerous if done improperly. However if the technique is correct it can be very beneficial for increasing strength, size, and muscle function. Keeping the spine properly aligned is the most important cue. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466189998440-U0N982DEF79R078RD499/image-asset.jpeg Eccentric Overload & PREP 1 - Negative Accentuated Bench Press: PREP Protocol Here's my client and figure competitor Leslie performing bench press using the Power Rack Eccentric Potentiation (PREP) protocol. PREP is a great negative-accentuated training technique for maximizing strength, hypertrophy, and power as well minimizing safety concerns associated with eccentric training. This system can be effectively applied to squats and upper body barbell pressing variations. A similar effect can also be produced using weight releasers. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466190064574-4S5GPXK3W8TNYGYDNOKB/image-asset.jpeg Eccentric Overload & PREP 1 - Eccentric Accentuated: Dumbbell Push Press Here I'm trying to control the negative rather than simply letting it free fall. Because its a push press variation I'm able to use 85 pounds rather than 65-75 pounds I would typically use if it were a strict press. Therefore controlling the eccentric portion allows for substantial overload and true negative accentuated training. https://www.advancedhumanperformance.com/ab-rollouts-1 daily 0.75 2016-08-08 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466005162454-NB5VPVN7PFSJSEPZ3H4O/image-asset.jpeg Ab Rollouts 1 - Ab Walkout with Pause The ab walkout is a great core exercise that also targets the triceps, lats, and chest in a very similar fashion as the pullover movement. Try holding in the stretched position similar to an eccentric isometric as this will produce greater strength and hypertrophy as well as muscle function. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466005162454-NB5VPVN7PFSJSEPZ3H4O/image-asset.jpeg Ab Rollouts 1 - Ab Walkout with Pause The ab walkout is a great core exercise that also targets the triceps, lats, and chest in a very similar fashion as the pullover movement. Try holding in the stretched position similar to an eccentric isometric as this will produce greater strength and hypertrophy as well as muscle function. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466004300994-MG0MQZND5ED1G7S9ZTU3/image-asset.jpeg Ab Rollouts 1 - Ab Rollout & Hollow Core Position Most individuals perform the ab rollout with too much hip and low back extension by allowing the hips to sag and drop. To avoid this I like to use a variation with my athletes where they hollow their core by keeping the hips slightly higher and stomach pulled in tight. This increases activity of the core musculature while taking stress of the low back. When performed with eccentric isometrics it's a fantastic movement for the core as well as the lats, triceps, and chest. The ab rollout is also a very similar movement pattern to the pullover exercise as it involves nearly the same musculature and very similar activation patterns and mechanics. https://static1.squarespace.com/static/5750d5129f72662d66448028/5761732d8a65e2cf4dac6ca4/5761734c8eaa8951f4b12f19/1466004300108/ Ab Rollouts 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466005106373-W03QCKFR46NSJMGQVY74/image-asset.jpeg Ab Rollouts 1 - Ab Rollout on BOSU Ball Here's a great way to increase the difficulty of the traditional ab wheel rollout and provide additional instability and core activation. Combining this combination with eccentric isometric holds makes it even more effective with great time under tension in the stretched position. The ab rollout is also a very similar movement pattern to the pullover exercise as it involves nearly the same musculature and very similar activation patterns and mechanics. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466005211548-7FO04APHU8YTNHEAAR9Z/image-asset.jpeg Ab Rollouts 1 - Mini Ab Rollouts from Pushup Position Performing a full ab rollout in the plank or pushup position can often times produce too much tension on the spine and low back. I recommend performing them as a miniature or partial movement as the tension is still incredibly high yet it's much safer on the spine. Several inches is all that is needed to light up your core, triceps, lats, and chest. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466005594423-24D2JKIHNZ7ZCA781T99/image-asset.jpeg Ab Rollouts 1 - Ab Rollout with Partner Accleration This ab rollout variation with partner acceleration is one of the most advanced rollout variations as the anti-extension forces the lifter must create to keep the spine in neutral alignment is incredibly high. The ab rollout is also a very similar movement pattern to the pullover exercise as it involves nearly the same musculature and very similar activation patterns and mechanics. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466005039535-BQKJ5X6SZ2CD7JPHG2L8/image-asset.jpeg Ab Rollouts 1 - Barbell Ab Rollout: Eccentric Isometrics The barbell ab rollout variation is another great ab rollout movement that crushers the entire core as well as the lats, triceps, chest, and shoulder stabilizers. Try using an eccentric isometric and holding the stretched position for greater improvements in strength, hypertrophy, and muscle function. The ab rollout is also a very similar movement pattern to the pullover exercise as it involves nearly the same musculature and very similar activation patterns and mechanics. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466005542876-HRP7TIQWABXXGNZKSLHW/image-asset.jpeg Ab Rollouts 1 - Band Resisted Barbell Rollouts The band resisted barbell rollout is a difficult and highly effective core exercise and anti-extension exercise. The added weight to the barbell as well as the resistance from the bands produces a high amount of momentum that the lifter must forcefully decelerate in order to resist extension and collapsing. Adding in eccentric isometrics by pausing the stretched position makes it even more effective for strength, hypertrophy, and overall muscle function. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466005382901-YWO34XFR1P7DRMQTK22L/image-asset.jpeg Ab Rollouts 1 - Band Resisted Mini Barbell Rollouts from Pushup Position The band resisted mini or barbell rollouts from a pushup position is one of the most brutally difficult core and anti-extension movements you'll ever perform. You'll only need a few inches of motion and you'll feel every muscle in your abs, triceps, lats, chest, and hips fire to resist extension. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466005449584-YK09F3P4K0WEOJBKJ56P/image-asset.jpeg Ab Rollouts 1 - Band Resisted Anti Rotation Barbell Rollouts The anti-rotation barbell rollout is a highly advanced core movement that involves rotary stability, anti-extension, complete core stabilization, and anti-rotation. The movement feels in between a typical ab rollout and a Pallof press. Because of the high amount of tension needed to lock the movement in, the range of motion will be slightly smaller than normal however the intensity of activation will be incredibly high. For the set up, simply loop the band towards one end of the barbell and perform a set number of reps then switch the band to the opposite end of the barbell to complete both sides. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466005305131-C85G7JQLPIU21WASQIR6/image-asset.jpeg Ab Rollouts 1 - Single Arm Ab Rollouts The single arm ab rollout is one of the most challenging yet effective core exercises as it involves ant-extensio, anti-rotation, rotary stability, and overall core stabilization. Just be prepared to brace your core and fire your abs, lats, triceps, and stabilizers, with maximal intensity. The ab rollout is also a very similar movement pattern to the pullover exercise as it involves nearly the same musculature and very similar activation patterns and mechanics. https://www.advancedhumanperformance.com/planks-variations-1 daily 0.75 2016-08-29 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466007799998-13TLVP88FFIOIVRCC7VM/image-asset.jpeg Planks & Variations 1 - Single-Leg Alternating Plank Single Leg Planks are a great core stabilization exercise that emphasizes each side of the core and hips individually. Keep a neutral spine throughout. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466007799998-13TLVP88FFIOIVRCC7VM/image-asset.jpeg Planks & Variations 1 - Single-Leg Alternating Plank Single Leg Planks are a great core stabilization exercise that emphasizes each side of the core and hips individually. Keep a neutral spine throughout. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466008173189-3HPBK0R2M70G5C4W37IF/image-asset.jpeg Planks & Variations 1 - Weighted Plank Adding weight to the traditional plank is an excellent method for increasing the difficulty of this classic exercise. Keep the core tight using perfect posture throughout. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466008452415-YYBEJVPWXEMVXSD4F7IC/image-asset.jpeg Planks & Variations 1 - NFL Training: Stretched Plank The stretched plank particularly when performed in socks on a slick surface is one of the best core exercises and working anti-extension. Stretch as far as possible and hold 10-15 seconds. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466007963389-48NX1PELRGEJ8IJNZ9G7/image-asset.jpeg Planks & Variations 1 - Weighted Stretched Plank The combination of both a stretched and weighted plank make this one of the most difficult and effective core exercises. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466007305767-PJSLUXWWD2A7VK4AKFZ6/image-asset.jpeg Planks & Variations 1 - Single-Arm Planks Single Arm Planks are one of the best exercises to work the entire core. The drill targets core stability, anti-rotation, rotary stability, contralateral arm and leg activation, and isometric serape effect. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466008017769-20G7RV8U94F0BNFN25AA/image-asset.jpeg Planks & Variations 1 - Quadruped Plank This is a fairly intense anti rotation core movement that challenges the muscles involved in rotary stability. The movement can be performed anywhere at anytime making it very versatile. https://static1.squarespace.com/static/5750d5129f72662d66448028/57617ef43c44d8977ad4743d/57617f095fd63bb52629cc9a/1466007303956/ Planks & Variations 1 - Single Arm Planks with Dr. Seedman https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466007389325-LKT9YIZNPT8NVSPX932A/image-asset.jpeg Planks & Variations 1 - Quadruped Pushup Plank This is a great exercise for targeting scapular and shoulder stability while simultaneously working rotary stability muscles of the core. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466011345421-44ED1383DBQ4FMUOL4CY/image-asset.jpeg Planks & Variations 1 - Quadruped Plank with Feet Elevated This plank variation is an excellent core and anti rotation exercise. Hold each position for a minimum of 5 seconds before switching. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466008215986-54BSC9ISWSQOWJBKASQ4/image-asset.jpeg Planks & Variations 1 - Side Plank Windmill (w/ Hip Abduction) Side Plank Windmills are a great core and shoulder stabilization exercise. It really taxes the side core and hip muscles while working muscles involved in anti-rotation and anti-lateral flexion. Try lifting your top leg as I demonstrate later in the set to make the movement more challenging. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466008065571-9LYWMZBH2WXUQPGGJAG5/image-asset.jpeg Planks & Variations 1 - Windmill Plank (Advanced) This is a surprisingly difficult core exercise. Combining the windmill with abduction on the slide-board creates extreme lateral flexion forces that the trainee must resist throughout. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466011516902-QGAUBKFO8UC5RZ88W28J/image-asset.jpeg Planks & Variations 1 - NFL Training: Body Saw I use the slid board quite frequently with my NFL and collegiate athletes as its a great method for increasing core strength and optimizing spinal stabilization. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466011144774-6TOE6H13FM86A3RMZ9L4/image-asset.jpeg Planks & Variations 1 - Single-Leg Body Saw Performing the single-leg body saw on a slide board requires incredible core activation to produce anti-extension forces to properly stabilize the spine and keep proper body alignment throughout. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466011432224-74XMBLWNC82V7QE0RUVI/image-asset.jpeg Planks & Variations 1 - Single-Arm Body Saw Here's an advanced but highly effective core exercise. The single arm body saw crushes every core stabilizer throughout the body. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466008341219-FS11YMJ9YHNK5IQZ9P3D/image-asset.jpeg Planks & Variations 1 - Single-Arm Weighted Plank (Advanced) Another advanced but effective core movement that strengthens the stabilizers of the body from head to toe. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466011238118-5Q98YG2NQ64HU59VAR61/image-asset.jpeg Planks & Variations 1 - Quadruped Body Saw (Advanced) This quadruped body saw plank variation is one of the most difficult core exercises there is. Be prepared for an extreme challenge as well as significant soreness throughout your abs. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466007728603-LQ8JTWGKP9W67AKQJRM6/image-asset.jpeg Planks & Variations 1 - Single-Arm Weighted Ball Plank (Advanced) Here's one of my female figure athletes performing a very advanced core and plank exercise. This single arm variation of the weighted plank performed on the ball is sure to tax your entire midsection not to mention all of the muscles throughout your entire body. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466010811564-VKE48VIWCAFWQ58PQCNW/image-asset.jpeg Planks & Variations 1 - NFL Training: Single-Arm Plank on Rings Here's Jarius Wynn one of my NFL athletes and defensive ends training for the upcoming season. The single arm plank on rings is a difficult but highly effective movement for the entire core, hips, shoulder stabilizers, triceps, chest, lats, and more. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466007868122-Q0ZEQ3J46PQNS8HD192Y/image-asset.jpeg Planks & Variations 1 - NFL Training: Renegade Incline Plank Row This renegade row variation is a great combination core and back/lat movement. It's also a great exercise for the end of a heavy workout. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466010916763-JUM021IQU6MCS8XCGS6R/image-asset.jpeg Planks & Variations 1 - Renegade Plank Row on Stability Ball (Advanced) This is one of the most brutally difficult core exercises you will ever try and is by far one of the most advanced renegade row variations there is. Think of this movement as a core exercise rather than a back exercise as the strain on the core musculature will not allow you to go very heavy for the back. However, the entire core, hips, and upper body stabilizers will be firing very intensely to lock in the movement. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472496104089-G62UZWZMU848R7FK502K/image-asset.jpeg Planks & Variations 1 - Single Arm Weighted Plank with Feet Elevated The single arm weighted plank with feet elevated is a highly difficult core stabilization movement that crushes the abs, shoulder stabilizers, hips, and entire body. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472498935723-8SZ9TLW8KTHLAX6D7B0D/image-asset.jpeg Planks & Variations 1 - Quadruped Bird Dog on Bench with Reaction Time and Response Selection Another oftentimes-disregarded aspect of core training is rate of stabilization development. Whether you’re an Olympic weightlifter or a competitive athlete, most sports require the muscles around the spine to activate quickly not just intensely. This drill can be performed using two different methods. The first simply requires the individual to perform the quadruped on a bench by lifting each side as quickly as possible and stabilizing rapidly. The second variation is a bit more complex as it addresses response time and response selection, as well as stabilization development. In this video I’m calling out left or right signals to my NFL athletes Fernando Velasco and Jarius Wynn, in which case they not only have to respond as quickly as possible to my voice, but they have to select the appropriate corresponding side to lift based on my commands without any hesitation. Once they’ve selected the appropriate side to extend (typically match the proper arm side with the command given), they’ll have to stabilize their body, core, and spine, as quickly as possible to lock the movement in and avoid losing their balance. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472498993139-QQXBTA1DD9XIWSLFFGM6/image-asset.jpeg Planks & Variations 1 - Extreme Difficulty: Narrow Base Ipsi-Lateral Quadruped Bird Dog on Bench with Eyes Closed Perhaps the most difficult quadruped is a variation made famous by the Functional Movement Screen (FMS) Assessment. Developed by Gray Cook and Lee Burton this quadruped drill was designed to represent the most challenging variation of rotary stability and spinal stabilization as a means of exposing any and all forms of imbalances and activation deficits. If you’ve ever witnessed or experienced an FMS assessment you’ll immediately understand how difficult this one can be as less than 10% of high level athletes can actually pass the test. With that said, if you’re a glutton for punishment and looking for a core exercise that many consider impossible, look no further than the reverse ipsilateral quadruped. To add to the insanity, try performing these on a bench in a similar approach as the previous quadruped variations. The difference is that you’ll be lifting the same arm and leg (ipsilateral, i.e. right arm and right leg), rather than the opposite arm and leg (contralateral, i.e. right arm and left leg). This makes the movement feel insanely difficult to balance and control. If you’re a masochist like I am you can also try these eyes closed with a narrow base, positioning yourself widthwise on the bench. Just don’t blame me if you crash and burn. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472499092862-8FNAYBE4CIO54T7AD5YW/image-asset.jpeg Planks & Variations 1 - Quadruped Bird Dog on Medicine Ball: Rotary Stability One quadruped bird dog variation I perform with my athletes to further emphasize shoulder stability is placing their hand on a medicine ball. You’ll want to use an adjustable step box or bench that allows the hands and knees to be at approximately the same height. Besides forcing the lifter to pack their shoulders and centrate their glenohumeral joint, the instability provided to the upper extremities elicits further disruptions throughout the kinetic chain requiring full body stabilization. Whether you’re an athlete involved in throwing sports, a lifter who needs increased shoulder stability, or an injured athlete looking for an effective rehab exercise to fix both shoulder and low back pain, this ones tough to beat. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472499181006-9M98PRHGQBUHJ9CMJCH5/image-asset.jpeg Planks & Variations 1 - Stretched Quadruped Bird Dog on Bench One common complaint you’ll often hear individuals make regarding the quadruped bird dog exercise is that they can’t feel their core muscles working to the same degree they typically would on more intense anti-extension exercises such as weighted planks and abdominal rollouts. Although the quadruped is a highly effective rotary stability and core stabilization drill it’s not designed to burn the core to the same extent as other exercises. Instead the goal is to improve stability, alignment, posture, motor control, and other critical components of performance. However, if you’re looking for a bird dog variation that not only addresses these factors but also satisfies the mindset of those looking to annihilate their core, try performing the quadruped in a stretched or long-lever position. Although it can be performed on the floor, the bench variation makes it substantially more difficult. Besides greatly increasing activation of rotary stability and spinal stabilization muscles, the degree of extension forces placed against the spine requires the entire musculature of the anterior core to fire at near maximal levels. If this one doesn’t annihilate your core, then nothing will. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472499259225-33C9LX58JDNKORXXEV44/image-asset.jpeg Planks & Variations 1 - Single Arm Weighted Plank on Rings with Feet Elevated Here's one of my athletes Ben Lai performing a very tough single arm plank variation on rings. Having the feet elevated increases the difficulty of the lift requiring even more core activation as well as greater anti-extension forces throughout the entire musculature of the core and spinal stabilizers. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472501933943-4TTYKUSV5GUTQ7X1K2Y0/image-asset.jpeg Planks & Variations 1 - Quadruped Bird Dog on Bench with Partner Perturbation Taps: Reactive Stabilization Here are a few of my NFL athletes Jarius Wynn and Fernando Velasco prepping for the season. It’s one thing to produce levels of stability in a very systematic and uniform fashion under highly predictable circumstances. However, athletes need to address other biomotor capabilities that carry a higher degree of specificity to the playing field. Several of these factors I like to address involve reactive stabilization, unpredictable instability, and rate of stabilization development. This variation involves athlete assuming a standard quadruped bird dog position on a bench then tapping them with a variety of angles and forces. This is also known as perturbation training and has been scientifically shown to increase activation of the stabilizers and surrounding core musculature as a means of handling the unpredictable oscillations and body jolts. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472504232100-S7851CO5B7DSPJNGJUCN/image-asset.jpeg Planks & Variations 1 - Feet Elevated Weighted Plank Here's one of my clients Taylor performing a heavy plank variation with the feet elevated on a bench. The foot elevated position makes the drill even more challenging as the core has to resists even more extension forces making it a highly effective anti-extension and core stabilization movement. https://www.advancedhumanperformance.com/glute-hamstrings-2 daily 0.75 2017-12-11 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466098350241-OV3D5J1OANEVLRDXCZGB/image-asset.jpeg Glute & Hamstrings 2 - Bottoms Up Ketllebell Snatch 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466098350241-OV3D5J1OANEVLRDXCZGB/image-asset.jpeg Glute & Hamstrings 2 - Bottoms Up Ketllebell Snatch 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. https://static1.squarespace.com/static/5750d5129f72662d66448028/5762e28620099e88525c53ff/5762e2ad57bf42bea57ebddd/1466098349798/ Glute & Hamstrings 2 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466098536887-KZ5I6EC0JOW9X7IVSIOF/image-asset.jpeg Glute & Hamstrings 2 - Deadlifts: Conventional w/ Controlled Negative Controlling the eccentric phase of the deadlift is one of the best methods for increasing strength and size, provided technique and spinal alignment are perfect. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466098610317-KW5I2HT5XTE2OE19J91X/image-asset.jpeg Glute & Hamstrings 2 - Barbell RDLs: Reverse Grip Reversing your grip on RDLs is an excellent technique for promoting retracted and depressed scapula as if forces the shoulder blades and spine into a tighter position. If you have trouble with your shoulders rounding or inability to maintain a neutrally arched spine during deadlifts, this technique will be of great value. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466098700070-FUHC9S96G53T9BVKPB5X/image-asset.jpeg Glute & Hamstrings 2 - Deadlifts: Snatch Grip Snatch grip deadlifts are an excellent strength and mass builder particularly when performed with a controlled eccentric. Just make sure your spine is locked into the proper position throughout. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466098785848-7NPOLYBYWJ7LTHVRZ05Z/image-asset.jpeg Glute & Hamstrings 2 - Deadlifts: Squat-Stance (Ed Coan Style) Performing negative or eccentric accentuated deadlifts (slow lowering phase), combined with the squat-stance or semi-sumo stance is a great movement for increasing strength and power. Ed Coan used a similar technique and stance for breaking numerous deadlift records in the sport of powerlifting many of which still stand to this day. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466099487041-J2H3I8ILKP2I1I5GCHZ3/image-asset.jpeg Glute & Hamstrings 2 - Deadlifts: Squat-Stance w/ Deficit Combining eccentric isometrics with squat-stance deadlifts (semi-sumo deadlift similar to what Ed Coan used), is a great method for improving technique, proprioception, sensory feedback, movement mechanics, mobility, stability, strength, and hypertrophy. Perform the eccentric phase very slowly and pause at the bottom position for several seconds before powerfully driving the weight up. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466099667816-Z6CSW5DGW038L1LJR14G/image-asset.jpeg Glute & Hamstrings 2 - Training Tutorial: Squat-Stance Deadlift 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466099755290-YT7XEXZVIBZAGPTM5RO8/image-asset.jpeg Glute & Hamstrings 2 - GHR Dumbbell Row This is an advanced but highly effective rowing variation for targeting the entire posterior chain from head to toe. It's also a great movement for improving posture as the entire musculature of the back is worked very intensely. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466099809451-6H83YP4O2Z3PSVFOQQSM/image-asset.jpeg Glute & Hamstrings 2 - Squat: Accommodating Resistance Performing squats with accommodating resistance such as bands and chains increases tension throughout the body forcing the lifter to stay incredibly tight and locked in. Furthermore, it requires the lifter to lift with maximal force and power production on the concentric phase in order to accelerate through the additional tension provided by the bands and chains. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466099944791-2R8VJ6HWF1ZSWE7G9LXH/image-asset.jpeg Glute & Hamstrings 2 - Deadlifts: Squat-Stance w/ Chains Using chains on deadlifts helps provide added resistance to the top of the movement forcing the lifter to drive more forcefully with their hips. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466100013555-GVSU8HN67LA7G7L9CRFS/image-asset.jpeg Glute & Hamstrings 2 - NFL Training: Squat w/ Pause Low-bar pause squats are a great movement not just for powerlifters but also for athletes--especially football players--as it teaches them to better use there hips. Here's one of Dr. Seedman's athletes working on technique. Typically, after several sessions, the movement feels locked in. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466100094527-NPXTF5MMK7031E6GQIC9/image-asset.jpeg Glute & Hamstrings 2 - Bulgarian Split Squat: on Rings This is a great lower body strength and stabilization exercise. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466100170918-V7ZSAZ312JRRQLVSLNJ3/image-asset.jpeg Glute & Hamstrings 2 - Deadlifts: High Reps (finisher) High rep deadlifts are a brutal but effective way to finish your deadlift session. Use 60-70% 1RM and aim for 8-10 perfect reps. Focus on keeping your spine and overall body mechanics locked in throughout especially as you fatigue. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466100255270-MXJWPGNTKF8UU2ACN6CN/image-asset.jpeg Glute & Hamstrings 2 - Deadlifts: Speend Emphasis w/ Chains Here's one of my clients using excellent form for squat stance deadlifts. Adding chains with a moderately light loads is a great way to provide accommodating resistance and work on power output. Focus on driving with the hips and squeezing the glutes powerfully at the top. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466100335981-FZSMNXO921SYOE5S3JR6/image-asset.jpeg Glute & Hamstrings 2 - KB Deadlift: Double Pause w/ Chains If you're looking to change up your deadlift or squat workout, try performing this unique kettlebell variation. If you're needing an added boost in intensity try adding chains. As far as the protocol goes, you simply lift the weight up 1 inch off the floor, pause, drive to the top, lower slowly, pause 1 inch from the floor, set the weight back to the floor gently, then repeat. Simple but brutal and highly effective for increasing, strength, size, functional muscle mass, motor control, and technique. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466100428887-W43UFN62PH8U9SW0LOE6/image-asset.jpeg Glute & Hamstrings 2 - Belt Squat Here's one of Dr. Seedman's female figure athletes demonstrating the belt squat, a unique-yet effective-squat variation for isolating the lower body while taking stress off the low back. The first rep will usually be a "feel rep" where you'll need to adjust your body and become familiar with the position (as you can see my client doing here). After that, you should feel a natural path to follow. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466101124926-XOAXCPE0WL4JD4Y7S7EF/image-asset.jpeg Glute & Hamstrings 2 - Dumbbell Lunges: Heavy Eccentric Isometric Here's one of Dr. Seedman's clients hitting some intense dumbbell lunges to trigger growth not only in his legs but also in his upper body. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466101194545-S1RM1B0B0VTSSFGIMFV2/image-asset.jpeg Glute & Hamstrings 2 - Goblet Lunges Here's a great lunge or split squat variation that crushes the legs and core as well as the upper body. You're essentially having to fire your shoulders and arms in order to support the heavy load making it a great finisher after any full body workout. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466101236481-IKLICNEIZS33DYSY0BIZ/image-asset.jpeg Glute & Hamstrings 2 - Dumbbell Lunges Heavy dumbbell lunges are a basic, yet highly effective, mass builder not only for the legs but also for the upper body, as the shoulders, upper back, and forearms are forced to fire intensely in order to handle the load. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466101303584-CXMGZKMSWSJSUR6AIXY9/image-asset.jpeg Glute & Hamstrings 2 - Hamstring Curl: Single-Leg on Foam Roller This is a highly difficult, yet very effective, hamstring and glute exercise performed by one of my advanced athletes. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466101390912-Z92HYRK8WDAGYMQLLQAD/image-asset.jpeg Glute & Hamstrings 2 - RDLs: Single-Leg on Unstable Surface Dr. Seedman has one of his professional figure athletes performing the RDL on an unstable surface, a great movement for the entire posterior chain. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466101502155-KOVKAPWOSTD8D7PKJZ1I/image-asset.jpeg Glute & Hamstrings 2 - Lunges: Low Bar w/ Band Resistance The low bar lunge with band resistance is one of the most effective lunging variations for crushing the entire lower body especially the glutes, hamstrings, and quads. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466101567434-YQKF3HW6YQHWR8EBD8PQ/image-asset.jpeg Glute & Hamstrings 2 - Good Mornings: Single-Leg The single leg good morning with eccentric isometrics is one of the most difficult but effective glute and hamstring exercises there is. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466101629213-EAS7PD0LH61P4JNLF532/image-asset.jpeg Glute & Hamstrings 2 - Elevated Side Windmill Plank: w/ Hip Abduction Here's one of the best core, hip, and full body stabilization movements you can do. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466101721147-1SJYKJZF4WR4T2PCPN2T/image-asset.jpeg Glute & Hamstrings 2 - Low Bar Speed Squats: w/ Chains Low bar speed squats are great for improving power, force production and movement mechanics in the hips. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466101812634-7VN4S7HE9G9GOJ59R4SZ/image-asset.jpeg Glute & Hamstrings 2 - Pull Through Modification Here's the best method of performing the cable pull-through as the load vectors match with how the hips hinge and function optimally for maximal muscle activation and ideal movement mechanics. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466101924363-OJJ9D5QHSV6JLPHO6CFM/image-asset.jpeg Glute & Hamstrings 2 - Trap Bar Deadlifts Trap bar deadlifts are one of the most effective full body movements particularly when performed with controlled eccentrics or negatives. This targets every muscle in the legs, back, traps, and other areas of the body. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466101856886-5RB1I2QM0W5NX02094C2/image-asset.jpeg Glute & Hamstrings 2 - Kettlebell Swings: Band-Resisted If you're looking for a great variation of the kettlebell swing this one is a must try. The movement emphasizes deceleration forces the lifter must deal with as they absorb force in the eccentric position. The bands also create constant tension in the glutes particularly in the fully contracted position. If you're looking for a new variation to crush your glutes and hamstrings as well as one that improves hip power and hip function you'll definitely want to give this a try. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466101975022-Q6W040I7FBNYTRM6WYI5/image-asset.jpeg Glute & Hamstrings 2 - "Anderson" Squats: Dead-Stop Named after the legendary lifter Paul Anderson, the Anderson (or dead stop) squat is a great power, strength, and mass builder for the lower body as it forces the lifter to overcome inertia and move the load from a dead stop position similar to a deadlift. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466102090722-R9S4TBIZBCSOBFIEXX6G/image-asset.jpeg Glute & Hamstrings 2 - Barbell Lunges: with Chains Heavy barbell lunges and barbell squats are a must for figure and bikini competitors. These movements produce incredible results in the glutes, hamstrings, quads, inner things, outer thighs, and surrounding musculature. Performed with chains, these exercises are even more challenging as they provide constant tension to the muscles in the form of accommodating resistance. Here's one of my national level figure competitors demonstrating the proper form. https://www.advancedhumanperformance.com/deadlifts-rdls-hinges-2 daily 0.75 2016-10-09 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466176674704-PI66UBXJWCQZE5BIILK4/image-asset.jpeg Deadlifts, RDLs & Hinges 2 - Snatch Grip Deadlifts Snatch grip deadlifts are an excellent strength and mass builder particularly when performed with a controlled eccentric. Just make sure your spine is locked into the proper position throughout. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466176674704-PI66UBXJWCQZE5BIILK4/image-asset.jpeg Deadlifts, RDLs & Hinges 2 - Snatch Grip Deadlifts Snatch grip deadlifts are an excellent strength and mass builder particularly when performed with a controlled eccentric. Just make sure your spine is locked into the proper position throughout. https://static1.squarespace.com/static/5750d5129f72662d66448028/5764147620099e885262c5ec/576414a285c5bde6918700b1/1466176674286/ Deadlifts, RDLs & Hinges 2 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466176729571-GR3U4NO6EY0CHODPS3A1/image-asset.jpeg Deadlifts, RDLs & Hinges 2 - Squat-Stance Speed Deadlifts Performing negative or eccentric accentuated deadlifts (slow lowering phase), combined with the squat-stance or semi-sumo stance is a great movement for increasing strength and power. Ed Coan used a similar technique and stance for breaking numerous deadlift records, many of which still stand to this day. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466177187796-TOPP6861PRQT9KK8OAOS/image-asset.jpeg Deadlifts, RDLs & Hinges 2 - Squat-Stance Defecit Deadlifts Combining eccentric isometrics with squat-stance deadlifts (similar to what powerlifting great Ed Coan used), is a great method for improving technique, proprioception, sensory feedback, movement mechanics, mobility, stability, strength, and hypertrophy. Perform the eccentric phase very slowly and pause at the bottom position for several seconds before powerfuly driving the weight up. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466177294484-414EZHWTBOYQJLQ7XERT/image-asset.jpeg Deadlifts, RDLs & Hinges 2 - Squat-Stance Deadlift The squat-stance deadlift is very similar to the technique the great powerlifter Ed Coan used to break numerous deadlifting records. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466177354726-N3EB024P371YR7FENU2V/image-asset.jpeg Deadlifts, RDLs & Hinges 2 - Training Tutorial: Squat-Stance Deadlift 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466177487784-HDR3VQDUPX01WRVYUWF9/image-asset.jpeg Deadlifts, RDLs & Hinges 2 - Squat-Stance Deadlift: Prep Movement Here's a great movement to do before performing squat-stance or semi-sumo deadlifts as the kettlebell variation helps groove the proper neural pathways and teaches correct mechanics. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466177551201-ZYH4H78SK0BDYTNVIGN8/image-asset.jpeg Deadlifts, RDLs & Hinges 2 - Squat-Stance Dumbbell Deadlift This is an awkward and difficult, yet highly effective, deadlift/squat variation for improving strength and mechanics, especially for the squat-stance deadlift. Once you go back to normal squats and deadlifts, form and technique will feel more locked in than ever. Due to the movement's difficulty, start with half your body weight then move up gradually to a goal of bodyweight. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466177641914-H8G7WIEWGI6UAID2QFAX/image-asset.jpeg Deadlifts, RDLs & Hinges 2 - Squat-Stance Deadlifts w/ Chains Using chains on deadlifts helps provide added resistance to the top of the movement forcing the lifter to drive more forcefully with their hips. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466177706300-X9FXNGD2VVAAAB2U8ANB/image-asset.jpeg Deadlifts, RDLs & Hinges 2 - High Rep Squat-Stance Deadlifts High rep deadlifts are a brutal but effective way to finish your deadlift session. Use 60-70% 1RM and aim for 8-10 perfect reps. Focus on keeping your spine and overall body mechanics locked in throughout especially as you fatigue. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466177771826-KVYV7IPH8WIRIXA68SG9/image-asset.jpeg Deadlifts, RDLs & Hinges 2 - Double Pause KB Deadlift w/ Chains If you're looking to change up your deadlift or squat workout, try performing this unique kettlebell variation. If you're needing an added boost in intensity try adding chains. As far as the protocol goes, you simply lift the weight up 1 inch off the floor, pause, drive to the top, lower slowly, pause 1 inch from the floor, set the weight back to the floor gently, then repeat. Simple but brutal and highly effective for increasing, strength, size, functional muscle mass, motor control, and technique. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466177846894-0TMQ3VZ5SC78THEM2U5R/image-asset.jpeg Deadlifts, RDLs & Hinges 2 - Single-Leg Good Mornings The single leg good morning with eccentric isometrics is one of the most difficult but effective glute and hamstring exercises there is. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466177893753-OHIRHNV3HQMXR3ULQXGO/image-asset.jpeg Deadlifts, RDLs & Hinges 2 - Modified Pull-Through Here's the best method of performing the cable pull-through as the load vectors match with how the hips hinge and function optimally for maximal muscle activation and ideal movement mechanics. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466177964033-LTSN7ZSVSFV50YE44VP9/image-asset.jpeg Deadlifts, RDLs & Hinges 2 - Band-Resisted Kettlebell Swings If you're looking for a great variation of the kettlebell swing this one is a must try. The movement emphasizes deceleration forces the lifter must deal with as they absorb force in the eccentric position. The bands also create constant tension in the glutes particularly in the fully contracted position. If you're looking for a new variation to crush your glutes and hamstrings as well as one that improves hip power and hip function you'll definitely want to give this a try. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466178385585-3X0HB64IGH6OCB4YBKNB/image-asset.jpeg Deadlifts, RDLs & Hinges 2 - Good Mornings w/ Draping Chains Good mornings are a great exercise for targeting the entire posterior chain including the upper back, lower back, glutes, and hamstrings. It's also great for improving squat and deadlift strength as well as hip function and lower body hinge mechanics. The draping chain technique adds an additional instability component forcing the lifter to control the load and stabilize to a greater degree, essentially making them perform the movement in a more controlled fashion. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466178477097-KANO203NG9RKIQDBRV55/image-asset.jpeg Deadlifts, RDLs & Hinges 2 - NFL Training: Good Mornings with Bands Here's NFL defensive end Jarius Wynn performing banded good mornings. Good mornings combined with accommodating resistance are a great exercise for targeting the glutes and hamstrings while minimizing stress to the low back as the bar is deloaded towards the bottom of the movement. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466178571850-ZSKMTCWOQ8DAPP32AZRQ/image-asset.jpeg Deadlifts, RDLs & Hinges 2 - Single-Leg RDL and Swap The single leg Romanian deadlift swap is an incredible drill for improving mobility and stability of the hip hinge position. Simply perform a single leg RDL and perform swaps while holding the eccentric isometric position. Just be prepared to deal with a serious burn in the glutes and hamstrings as well as the feet and ankles. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466178319028-OCWFN9T2GIWRIUMU361P/image-asset.jpeg Deadlifts, RDLs & Hinges 2 - Kettlebell Cleans Kettlebell cleans are a great hip-dominant power movement that also require a high level of upper body strength and core stability. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472495016760-DS55NL8K9PMBIO2GGDF8/image-asset.jpeg Deadlifts, RDLs & Hinges 2 - Eccentric Isometric Wide Stance RDL with Forefoot-Elevated Dorsiflexion Taking a wider stance on RDL's (Romanian Deadlifts) is a great way to target different areas of the glutes and hamstrings particularly some of the inner areas that don't normally get taxed with the typical close stance position. Elevating the toes to put the feet in dorsiflexion further target the glutes and hamstrings. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472495062608-6ZVU3JD01E8G804ZFX4L/image-asset.jpeg Deadlifts, RDLs & Hinges 2 - Band Resisted Good Mornings with Forefoot-Elevated Dorsiflexion Performing good mornings with band resistance is a great hip hinge method for targeting the glutes and hamstrings while taking stress off the spine and low back. Having the forefoot elevated slightly to place the foot into dorsiflexion puts even greater stretch and emphasis on the posterior chain. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472495146686-NWG0U5BLI1IB8YALS96A/image-asset.jpeg Deadlifts, RDLs & Hinges 2 - Hanging Band Good Mornings HBT Style (Hanging Band Technique) Good mornings performed using the hanging band technique HBT style is a great way to tax the entire posterior chain while ensuring the individual stays tight and locks the movement in with great motor control. The oscillations and perturbations produce increased muscle activation, motor unit recruitment, proprioception, and tension. This is a great way to master the hip hinge. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476053545044-LCT2LY8ON7WZUMQEFJNB/image-asset.jpeg Deadlifts, RDLs & Hinges 2 - Eccentric Isometric RDL's with Plate Dorsiflexion for Increased Posterior Chain Activation Here's one of my awesome clients and national figure competitor Leslie Lee performing a unique variation of the barbell RDL. Having the toes elevated slightly on plates increases the stretch and activation of the posterior chain including the glutes and hamstrings. This is also great for improving hip hinge mobility and decreasing tightness to the posterior chain. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476054309849-32V772JFDI9FLKGPEU5J/image-asset.jpeg Deadlifts, RDLs & Hinges 2 - RDL's with Horizontal Band Resistance (Horizontal Band Resisted Romanian Deadlifts) Performing RDL's (Romanian Deadlifts) with horizontal band resistance is a great way to clean up your hinge mechanics. The band resistance forces the lifter to squeeze their lats and sit back into their hips in order to avoid losing their balance and maintain control of the load. Here's one of my clients and national figure competitor Leslie Petch Lee performing it. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476054412149-8FEAQZNRJZHITJ1P66JE/image-asset.jpeg Deadlifts, RDLs & Hinges 2 - Double Pause Gliding Deadlift with Squat Stance Technique With this double pause gliding deadlift technique you are essentially pausing 1-2 inches floor after lift off. Pausing in the concentric phase teaches excellent pulling mechanics and really reinforces the idea of keeping a rigid spine and tight lats without letting the hips shoot up or the chest drop over. The hold at the bottom position is essentially an eccentric isometric that promotes proprioception, hypertrophy, hip mobility, motor control, and proper squatting mechanics. Besides crushing the legs, core, back, and shoulders, it also promotes proper breathing patterns due to the frequent isometric holds which elevates heart rate and breathing.   https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476054956314-LW6ICC8HRDQHFJAM9NY4/image-asset.jpeg Deadlifts, RDLs & Hinges 2 - Powerlifting Training with Heavy Chain Deadlifts and Squat Stance Technique Using accommodating resistance on squat stance deadlifts (or any other movement) allows the lifter to handle incredibly heavy loads at the top of the movement as the bottom is relatively deloaded compared to the finishing position. Besides decreasing strain to the spine and improving deadlift mechanics, the hypertrophy stimulus this has on the entire body particularly when combined with squat stance deadlifts is potent to say the least. Here’s one of my powerlifting and bodybuilding athletes Ben Lai demonstrating it with chains with a total load of approximately 600 lbs at the top position. https://www.advancedhumanperformance.com/bands-chains-2 daily 0.75 2016-10-09 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466276322518-7UINAOVBK47U87IYLS39/image-asset.jpeg Bands & Chains 2 - Band-Assisted Kneeling Overhead Press This is great kneeling variation of the overhead press that utilizes accommodating resistance in the form of band assistance. The bottom of the movement involves assistance however midway through the bands totally release placing 100% of the load on the musculature. Unless you have very short bands this is the best way to perform band assisted overhead presses as the kneeling version allows the ideal amount of assistance in the appropriate position while deloading the necessary portion of the lift in just the right fashion. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466276322518-7UINAOVBK47U87IYLS39/image-asset.jpeg Bands & Chains 2 - Band-Assisted Kneeling Overhead Press This is great kneeling variation of the overhead press that utilizes accommodating resistance in the form of band assistance. The bottom of the movement involves assistance however midway through the bands totally release placing 100% of the load on the musculature. Unless you have very short bands this is the best way to perform band assisted overhead presses as the kneeling version allows the ideal amount of assistance in the appropriate position while deloading the necessary portion of the lift in just the right fashion. https://static1.squarespace.com/static/5750d5129f72662d66448028/5765905429687f6102a9d8ab/576599e28748e3a6287c95dc/1466276317529/ Bands & Chains 2 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466276387356-NO1NRARDBSBL9YA5N5KY/image-asset.jpeg Bands & Chains 2 - Band-Resisted Kneeling Overhead Press A highly difficult yet effective overhead press variation. It's also a great option for individuals that are not strong enough to press out bands when they're fully stretched in the standing position. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476049852327-RG8RZ10BQNZV9LNBLQPT/image-asset.jpeg Bands & Chains 2 - Band Resisted Leg Press with Eccentric isometrcs If you're going to perform leg press it needs to be done with proper technique and controlled repetitions. Adding accommodating resistance with bands makes the movement even more effective as it increases tension in the top position where the muscles are typically allowed to rest. With this protocol this ensure constant tension throughout. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476054524541-YEBK33JS22956C212EWG/image-asset.jpeg Bands & Chains 2 - Squat Stance Speed Deadlift with World Class High Jumper Here's one of my athletes Bailey Weiland who's a world class high jumper for Georgia Tech performing squat stance deadlifts with high speed and accommodating resistance. This is a great protocol not only for improving lower body mechanics but also for increasing power, speed, jump performance, and explosive capabilities. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476054619042-14885VUFRTS4ZN5PDSDW/image-asset.jpeg Bands & Chains 2 - Reverse Band Deadlift with Squat Stance Deadlift: 60 and Strong Here's the squat stance deadlift using reverse band technique to provide accommodating resistance as the bands provide more assistance at the bottom of the movement allowing greater than normal total loading to be incorporated on the lift. Here’s one of my 60 year-old clients demonstrating it. This is an example of how the squat stance deadlift is conducive not only for powerlifters and athletes but for lifters of all ages due to the safe and natural mechanics. In fact I have few if any of my clients 45 years and older perform pulls from the floor with anything but the squat stance deadlift as it provides the greatest benefit with minimal risk. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476055087796-V1DCLIK0F4S7S91UXEET/image-asset.jpeg Bands & Chains 2 - Squat Stance Deadlift with Horizontal Band Resistance If you’re looking for a sure-fire method to improve your deadlift mechanics then you’ll want to try adding horizontal band resistance. This is another one I stole from renowned strength coach Tony Gentilcore and simply applied it to the squat stance deadlift. The horizontal band resistance promotes a very tight starting position essentially forcing the lifter to pull slack out of the bar. Anything but intense lat activation accompanied by scapular depression and retraction will make it nearly impossible to perform the movement as the bar will pull away from the lifter. In addition activating the lats and squeezing the bar close to the body does wonders for enhancing spinal rigidity and proper postural mechanics – a key factor for proper deadlift mechanics. https://www.advancedhumanperformance.com/deadlifts-rdls-hinges daily 0.75 2016-08-08 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466173863106-SKK8KZJ39IM5IZT5ATKJ/image-asset.jpeg Deadlifts, RDLs & HInges 1 - Barbell RDLs Dr. Seedman performs barbell RDLs with eccentric Isometrics, which offer numerous benefits in terms of muscle function, strength, stability, mobility, symmetrical loading, and hypertrophy. This video is featured in Dr. Seedman's T-Nation article on eccentric isometrics. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466173863106-SKK8KZJ39IM5IZT5ATKJ/image-asset.jpeg Deadlifts, RDLs & HInges 1 - Barbell RDLs Dr. Seedman performs barbell RDLs with eccentric Isometrics, which offer numerous benefits in terms of muscle function, strength, stability, mobility, symmetrical loading, and hypertrophy. This video is featured in Dr. Seedman's T-Nation article on eccentric isometrics. https://static1.squarespace.com/static/5750d5129f72662d66448028/57640956ff7c507e59819f43/576409a605b037c6ebb60b4b/1466173862742/ Deadlifts, RDLs & HInges 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466173992102-FVC58A4HT079DOHVJQ5E/image-asset.jpeg Deadlifts, RDLs & HInges 1 - Good Morning w/ Chains Good-mornings are a great posterior chain exercise that effectively target the glutes, hamstrings, low back, and also help reinforce proper hinge mechanics and spinal alignment. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466174046384-LX9RAFTNF6ZMP22C7OH8/image-asset.jpeg Deadlifts, RDLs & HInges 1 - Trap Bar Deadlifts Controlling the eccentric phase of the deadlift can be dangerous if done improperly. However if the technique is correct it can be very beneficial for increasing strength, size, and muscle function. Keeping the spine properly aligned is the most important cue. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466174105584-PRXXWU4SEDJ228WYAOUA/image-asset.jpeg Deadlifts, RDLs & HInges 1 - Rack Pulls Rack pulls are great for adding mass and strength to the entire posterior chain especially the upper back. One of Dr. Seedman's clients--a national level masters figure competitor and powerlifter--rack pulls 315 at a bodyweight of just over 120 pounds. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466174202681-JZETWH8S0VYBOPO2X75Y/image-asset.jpeg Deadlifts, RDLs & HInges 1 - Plate Hinge Dr. Seedman shares one of his drills for teaching proper hinge and swing mechanics. This is a perfect exercise to perform before moving onto more dynamic movements such as kettlebell or plate swings. This video is featured in Dr. Seedman's T-Nation article on plate and kettlebell movements. Read the article, review the videos, and start swinging--plates, that is. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466174393424-1E3F0R58489X8XMNOIWJ/image-asset.jpeg Deadlifts, RDLs & HInges 1 - Plate Swings Plate swings are a great alternative if you don't have access to kettlebells, and an excellent movement for correcting swing and hinging technique. This video is featured in Dr. Seedman's T-Nation article on plates and kettlebell movements. Read the article, review the videos, and start swinging--plates, that is. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466174498135-GDU8Y2MYDCVCGTTRRZ1G/image-asset.jpeg Deadlifts, RDLs & HInges 1 - Double Plate Swing Another The double-plate swing is great for reinforcing proper scapula positioning. The plate swing tutorials is featured in Dr. Seedman's T-Nation article on plate and kettlebell movements. Read the article, review the videos, and start swinging--plates, that is. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466174550057-TRIST4JSKGLNSN07PQXX/image-asset.jpeg Deadlifts, RDLs & HInges 1 - Close-Stance Double Plate Swing A highly effective substitute to traditional kettlebell swings, the double plate swing allows the load to be swung from the sides rather than the front. This video is feature in Dr. Seedman's T-Nation article on plate and kettlebell movements. Read the article, review the videos, and start swinging--plates, that is. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466174616037-06L31ODA1Q32NO8JAPDV/image-asset.jpeg Deadlifts, RDLs & HInges 1 - Bottoms-Up Plate Clean Bottoms-up plate clean is an excellent replacement for the traditional bottoms-up kettlebell clean, as well as an amazing exercise for full body strength and stabilization. This video is featured in Dr. Seedman's T-Nation article on plate and kettlebell movements. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466174753961-IXL2QEG1ZX1SKGAGHID0/image-asset.jpeg Deadlifts, RDLs & HInges 1 - Bottoms-Up Plate Snatch An incredible power exercise for the lower body as well as an intense stimulus for the grip, core, shoulders, and back. This video is featured in Dr. Seedman's T-Nation article on plates and kettlebells. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466174896352-Z1NPNLNLN1R6NJJ98YVG/image-asset.jpeg Deadlifts, RDLs & HInges 1 - Single-Leg RDL & Bent Row Combo This is one of the best exercises for taxing the entire posterior chain (upper back, low back, glutes, and hamstrings), as well as the muscles of the feet, ankles, and toes. This video is part of featured article on T-Nation.com. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466174956116-J2ZZRUUTLJ3ZU1B55TSY/image-asset.jpeg Deadlifts, RDLs & HInges 1 - Dumbbell RDLs: Rapid Eccentric Isometric Dr. Seedman uses his Rapid Eccentric Isometrics technique--an advanced proprietary training technique he developed--with dumbbell RDLs to increase proprioceptive feedback from muscle spindles with the goal of improving performance and muscle function. Rapid Eccentric Isometrics should only be used once proper form has been established with standard eccentric isometrics (EI’s). https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466175021851-2MRXQIG3KI2GJTF528UF/image-asset.jpeg Deadlifts, RDLs & HInges 1 - Barbell RDL & Bent Row Combo This is a great combo lift for targeting the entire posterior chain including the upper and lower back, glutes, and hamstrings. Keep proper spinal alignment throughout. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466175088193-J4HDQUMKL9DR065243HK/image-asset.jpeg Deadlifts, RDLs & HInges 1 - Dumbbell RDLs RDL's are one of the single best exercises for strengthening the entire posterior chain as well as targeting postural muscles of the entire body. Focus on hinging at the hips throughout and keeping a neutral arch throughout. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466175136360-9S51K38O0KS9L6CCF4JZ/image-asset.jpeg Deadlifts, RDLs & HInges 1 - Pull Through The cable pull-through exercise is an excellent movement for targeting the entire posterior chain particularly the glutes and hamstrings. This hip hinge variations provides tension to the glutes and hamstrings throughout the entire range of motion unlike free weight variations where tension releases at the top. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466175197695-4P0MRCCXGKZ2BI0H10SP/image-asset.jpeg Deadlifts, RDLs & HInges 1 - Kettlebell Swings Kettlebell Swings are an excellent exercise for activating the entire posterior chain especially the glutes and hamstrings. Focus on driving the weight back and forth with the hips rather than up and down. Keep perfect posture and spinal alignment throughout. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466175257262-O9TEXXKTCD0VTAAKP5IY/image-asset.jpeg Deadlifts, RDLs & HInges 1 - Single-Arm Bent Over Row The single arm 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 avoiding over-pulling at the top. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466175356720-B6A0UAPRM3E5ZCUPVIHN/image-asset.jpeg Deadlifts, RDLs & HInges 1 - Single-Arm Kettlebell Swing Kettlebell swings are a great exercise for targeting the entire posterior chain especially the glutes and hamstrings. Add in the single arm variation and you'll also challenge stabilizers of your core that are responsible for anti-rotation and rotary stability. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466175405624-MDBBWKF4ZSTWSR1EAPE4/image-asset.jpeg Deadlifts, RDLs & HInges 1 - Jump Shrug w/ Clean Grip This is an excellent power variation of the Olympic Clean. Keep the chest up throughout and be sure the hips and chest come up at the same rate. Build up speed gradually then explode at the top position. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466175482840-NMWEZPLQT9JLPFTJ8LH4/image-asset.jpeg Deadlifts, RDLs & HInges 1 - Kettlebell Hinge This movement is simply an RDL performed with one kettlebell in both hands. Its a great prep exercise for the posterior chain. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466175614209-83L6PJ7DW4AZUS8RV8NK/image-asset.jpeg Deadlifts, RDLs & HInges 1 - Elevated Deadlifts This is a great modification of the deadlift that slightly reduces the range of motion allowing greater loading while simultaneously reducing stress on the spine particularly for taller athletes. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466175827151-T9CC5UJGOYFQ4EFT5CKE/image-asset.jpeg Deadlifts, RDLs & HInges 1 - Single Leg Good Mornings Single-leg Good Mornings are one of the most difficult yet effective exercises for targeting the glutes, hamstrings, and lower back muscles not to mention all of the muscles involved in posture positioning. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466175690690-527QLGDT1MNLS9V5HW71/image-asset.jpeg Deadlifts, RDLs & HInges 1 - Single-Leg Barbell RDLs Single Leg eccentric isometric RDL's are one of the best movements for crushing the entire posterior chain particularly the glutes and hamstrings. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466175911658-PF5I220PL0RTHBXD8XOT/image-asset.jpeg Deadlifts, RDLs & HInges 1 - Single-Leg Bent Over Rows Single-leg Bent Over Rows are very difficult yet very effective for working the entire posterior chain starting from head to toe. Every muscle in the back, glutes, and hamstrings have to work overtime to control the load. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466175972484-765ZP2CP4T838NX6A2DK/image-asset.jpeg Deadlifts, RDLs & HInges 1 - Single-Leg Bent Over Rows: Hanging Bands This is one of the most difficult rowing exercises you'll ever perform. Not only does it crush the entire posterior chain from head to toe but its also great for correcting technique and eliminating momentum. Dr. Seedman uses Hanging Band Technique (HBT) to increase the difficulty of the movement. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466176037000-IY0EDJA4HQOXA0JH3CX7/image-asset.jpeg Deadlifts, RDLs & HInges 1 - Single-Leg RDLs: Hanging Bands This is one of the most difficult RDL's or hip hinge exercises you can perform. Not only does it crush the entire backside but its also great for correcting technique and and addressing lower body imbalances. Dr. Seedman uses Hanging Band Technique (HBT) to further increases the difficulty of the movement. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466176132006-LPVZ9KRKGFR2CFXDU5LH/image-asset.jpeg Deadlifts, RDLs & HInges 1 - RDLs: Hanging Band Technique The Hanging Band Technique (HBT) can be applied to nearly all barbell movements, including RDL's and hinges. HBT increases the difficulty of the movement as it requires greater stabilization, proprioceptive feedback (from muscle spindle activation), core activation, and sensory integrated movement to control the oscillations and perturbations of the barbell. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466176199604-7INBC77XUU32X20071AZ/image-asset.jpeg Deadlifts, RDLs & HInges 1 - Bottoms-Up Kettlebell Snatch 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466176285612-CQ0L5WUAG1M8LMWCAE49/image-asset.jpeg Deadlifts, RDLs & HInges 1 - Conventional Deadlifts Controlling the eccentric phase of the deadlift is one of the best methods for increasing strength and size, provided technique and spinal alignment are perfect. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466176354243-1GF4L1ZKG6SX6Y7TAYLH/image-asset.jpeg Deadlifts, RDLs & HInges 1 - Reverse Grip RDLs Reversing your grip on RDLs (Romanian Deadlifts) is an excellent technique for promoting retracted and depressed scapula. Doing so forces the shoulder blades and spine into a tighter position. If you have trouble with your shoulders rounding or inability to maintain a neutrally arched spine during deadlifts, this technique will be of great value. https://www.advancedhumanperformance.com/slideboard-1 daily 0.75 2016-08-08 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466006111347-5Q89M46Y2N69BE7TD5Z4/image-asset.jpeg Slideboard 1 - Single-Leg Body Saw Performing the single-leg body saw on a slide board requires incredible core activation to produce anti-extension forces to properly stabilize the spine and keep proper body alignment throughout. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466006111347-5Q89M46Y2N69BE7TD5Z4/image-asset.jpeg Slideboard 1 - Single-Leg Body Saw Performing the single-leg body saw on a slide board requires incredible core activation to produce anti-extension forces to properly stabilize the spine and keep proper body alignment throughout. https://static1.squarespace.com/static/5750d5129f72662d66448028/57617a4620c64796f4dbd943/57617a5e57bf42edea6db361/1466006110198/ Slideboard 1 - Single Leg Body Saw https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466006282479-WZ49PU7X2T2YLEKOSQ8L/image-asset.jpeg Slideboard 1 - NFL Training: Body Saw I use the slid board quite frequently with my NFL and collegiate athletes as its a great method for increasing core strength and optimizing spinal stabilization. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466006179698-2Y492PTGKSEF5Q3G1B4F/image-asset.jpeg Slideboard 1 - Weighted Stretched Plank Here's a simple but highly effective ab exercise that will produce incredible strength gains throughout the core and sculpt the abdominals. These require incredible core activation to properly stabilize the spine and keep proper body alignment throughout. This exercises can also be performed using Valslide disks, feet on a towel, socks on slick surface, or furniture sliders. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466006400871-NERA075BUF6EU5NKVTDJ/image-asset.jpeg Slideboard 1 - Single-Arm Body Saw The single arm body saw crushes every core stabilizer throughout the body--an advanced but highly effective core exercise. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466006354027-U2MRG0D11L6DGZK5P4O8/image-asset.jpeg Slideboard 1 - Single-Arm Weighted Plank An advanced and highly effective core movement that strengthens the stabilizers of the body from head to toe. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466006612488-UYF9VD6QOMC6NPBM5UY4/image-asset.jpeg Slideboard 1 - Quadruped Body Saw This quadruped body saw plank variation is one of the most difficult core exercises there is. Be prepared for an extreme challenge as well as significant soreness throughout your abs. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466006467992-8K34PX59QMQ1SOL2KMZO/image-asset.jpeg Slideboard 1 - Windmill Plank (Advanced) This is a surprisingly difficult core exercise. Combining the windmill with abduction on the slide-board creates extreme lateral flexion forces that the trainee must resist throughout. https://www.advancedhumanperformance.com/squats-2 daily 0.75 2016-10-09 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466121287408-8NLCKR302SOB5BCO43XJ/image-asset.jpeg Squats 2 - Squat: Accommodating Resistance Performing squats with accommodating resistance such as bands and chains increases tension throughout the body forcing the lifter to stay incredibly tight and locked in. Furthermore, it requires the lifter to lift with maximal force and power production on the concentric phase in order to accelerate through the additional tension provided by the bands and chains. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466121287408-8NLCKR302SOB5BCO43XJ/image-asset.jpeg Squats 2 - Squat: Accommodating Resistance Performing squats with accommodating resistance such as bands and chains increases tension throughout the body forcing the lifter to stay incredibly tight and locked in. Furthermore, it requires the lifter to lift with maximal force and power production on the concentric phase in order to accelerate through the additional tension provided by the bands and chains. https://static1.squarespace.com/static/5750d5129f72662d66448028/57633c26414fb5b78c10a893/57633c47376cebcdbf1271e1/1466121286679/ Squats 2 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466121413782-2WONRT7P9AAKQCSZV9Q8/image-asset.jpeg Squats 2 - Squat-Stance Dumbbell Deadlift This is an awkward and difficult, yet highly effective, deadlift/squat variation for improving strength and mechanics, especially for the squat-stance deadlift. Once you go back to normal squats and deadlifts, form and technique will feel more locked in than ever. Due to the movement's difficulty, start with half your body weight then move up gradually to a goal of bodyweight. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466121559521-RVXF78CX69MSMX3X0E8H/image-asset.jpeg Squats 2 - Squat-Stance Deadlifts: w/ Chains Using chains on deadlifts helps provide added resistance to the top of the movement forcing the lifter to drive more forcefully with their hips. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466121678822-6JRHXSRWWSOXHNF2QQ3S/image-asset.jpeg Squats 2 - Explosive Front Squats Front squats are a great squat variation for targeting the entire lower body. When performed with lighter loads using compensatory acceleration (intention to lift the weight as explosively as possible), they also become a highly effective power movement. Be sure to keep the hips pushed back, chest out, knees out, and feet fairly straight (don't let them flare out excessively). https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466125343573-3UEDWG5MJFAHCKWJ68BA/image-asset.jpeg Squats 2 - Squat-Stance Deadlifts: High Rep High rep deadlifts are a brutal but effective way to finish your deadlift session. Use 60-70% 1RM and aim for 8-10 perfect reps. Focus on keeping your spine and overall body mechanics locked in throughout, especially as you fatigue. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466125477023-SYRPFB8BRPOJ0TGXYSKP/image-asset.jpeg Squats 2 - Speed Squat Stance Deadlifts: w/ Chains Here's one of my clients using excellent form for squat stance deadlifts. Adding chains with a moderately light loads is a great way to provide accommodating resistance and work on power output. Focus on driving with the hips and squeezing the glutes powerfully at the top. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466125625628-WERWMUOO76KQA1LGWYWC/image-asset.jpeg Squats 2 - Double Pause KB Deadlift: w/ Chains If you're looking to change up your deadlift or squat workout, try performing this unique kettlebell variation. For an added boost in intensity, try adding chains. As far execution, simply lift the weight up 1 inch off the floor, pause, drive to the top, lower slowly, pause 1 inch from the floor, set the weight back to the floor gently, then repeat. Simple but brutal and highly effective for increasing, strength, size, functional muscle mass, motor control, and technique. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466125812952-OPI3WUB0DQNP49L3BXYJ/image-asset.jpeg Squats 2 - Belt Squat Here's one of Dr. Seedman's female figure athletes demonstrating the belt squat, a unique-yet effective-squat variation for isolating the lower body while taking stress off the low back. The first rep will usually be a "feel rep" where you'll need to adjust your body and become familiar with the position (as you can see my client doing here). After that, you should feel a natural path to follow. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466125894268-HRRGC0I7AE0R2LHOF6CD/image-asset.jpeg Squats 2 - Plate Squat This is a simple yet highly effective squat variation for eliminating the common values and ankle knee collapse as the plates placed between the legs force the lifter to spread the knees and achieve proper hip mechanics. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466126083211-FPT3DKV07FMHNARN6USL/image-asset.jpeg Squats 2 - Low Bar Speed Squats: w/ Chains Low bar speed squats are great for improving power, force production and movement mechanics in the hips. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466126178142-1CDRPD7HJBX15BFBOPH5/image-asset.jpeg Squats 2 - Squat: Overcoming Isometric Overcoming isometrics are a great training tool for creating post activation potentiation, and can be employed on squats and other movements, including deadlifts, RDL's, bench press, bent over rows, incline presses, pull-ups, bicep curls, and overhead presses. These are great for strength, power, and hypertrophy.   https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466126282229-ZQQCHHCYYDJEQU5TQY6Y/image-asset.jpeg Squats 2 - NFL Training: Squats: Reverse Band The reverse band squat is an excellent squat variation that involves accommodating resistance. The allows the lifter to handle heavier weight as the bands help to de-load the hardest portion of the movement which is the bottom. Here's one of my football players performing it with very heavy weight.   https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466126740475-QDL8G94WVGKWXDVIP122/image-asset.jpeg Squats 2 - Goblet Squat: w/ Chains The goblet squat is a great exercise; however, holding a heavy dumbbell can become quite exhausting for the shoulders and arms. This keeps the lifter from being able to full tax the legs. Performing them with additional weight by loading chains around the neck and traps is a fantastic method for resolving this issue as the added load places greater stress on the legs without fatiguing the upper body further. In addition performing them as eccentric isometrics as shown in the video by going slow on the negative and pausing in the stretched position places greater stress on the surrounding musculature. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466126650077-KY66UOLK4OTG8QB0Q0DW/image-asset.jpeg Squats 2 - Barbell Squats: Varied Angles Varying your squat angle just slightly by elevating a portion of your foot can alter the emphasis and dictate which portion of the lower body you're targeting most. When the toes are elevated it forces the hips back further placing more stress on the posterior chain, glutes, and hamstrings. When the heels are slightly elevated, this places greater stress on the quads. The normal stance (no foot elevation) hit's the lower body equally. This tri-set squat combination is a great way to increase hypertrophy and size gains throughout the entire lower body. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466126517916-HBG28WROVC1XKJNENNTO/image-asset.jpeg Squats 2 - Dumbbell Squat Jumps: Narrow Stance Besides being an excellent speed and power movement for the lower body, the narrow stance dumbbell squat jump crushes the traps and upper back due to the rapid eccentric contraction produced from having to control the dumbbells during the landing. Start with very light loads to work on mechanics and technique before increasing the weight https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466126428679-0BUCAMAVTL2OIXQHA3RR/image-asset.jpeg Squats 2 - Barbell Jump Squats NPC Figure Competitor Leslie Lee performs the barbell jump squat, a great explosive lower body exercise to enhance power output and activation of fast twitch muscle fibers. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472496330556-IUO5QOHFCGCSR2BBGIIS/image-asset.jpeg Squats 2 - Kettlebell Clean Racked Front Squats The kettlebell racked front squat is an excellent movement not only for taxing the entire lower body but also for working the shoulders, upper back, core, and spinal stabilizers. It's also joint friendly as it tends to be less stressful on the low back, knees, and hips. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472496513242-R71DDDZB6HHEI7OPHHD8/image-asset.jpeg Squats 2 - Leg Training with 1.5 Barbell Squats (One and a Half Squats) The 1.5 squat technique is a highly effective squatting protocol to crush your legs including the quads, hamstrings, and glutes, as well as the core and upper body stabilizers. It teaches proper form, tightness, motor control, and provides incredible levels of constant and high tension as it essentially eliminates momentum. Try pausing at both positions by using eccentric isometrics. This further enhances the effectiveness of the movement. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472503019947-TB3EMSBH26UZW1NJ6E4K/image-asset.jpeg Squats 2 - Zercher Squat (w/ correct hip hinge) Most individuals perform Zercher squats incorrectly by allowing the hips to sink too far down and forward while producing little if any hip hinge mechanics. Similar to any squat creating a hip hinge (hips pressed back, while keeping the chest represents the ideal squatting mechanics for the human body. This places no stress on the joints and works the targeted muscles most efficiently. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476054075053-FO9PHQDU2Z3VN6KBYS7Y/image-asset.jpeg Squats 2 - 3 Stance Squat Protocol with Close, Medium, and Wide Stance Positions Here's a unique 3 stance protocol I have my clients and athletes use periodically. Simply perform 2-3 reps of a close stance squat, 2-3 medium stance squat width, then 2-3 more squats using a wide stance. I also like to change up the order by periodically starting with the wide stance. The closer stance targets more of the outer thighs and outer hips while the wide stance targets more of the inner thighs and glutes. Besides being an excellent drill for bodybuilders using various stances is important for athletes as they need to be strong in a variety of positions. Notice how the depth and mechanics are nearly identical from squat to squat even though the stance width changes. Regardless of squat variation and stance positions, parallel squat mechanics (roughly) with solid hip hinge mechanics should always occur. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476054202012-II6HH8ZI7WTEY36O7VZ1/image-asset.jpeg Squats 2 - Dead Stop Squat from Pins The dead stop barbell squat from pins is an awesome protocol to help improve power and force production as it forces the lifter to overcome inertia and move a heavy weight from a dead stop position. Although you can use a variety of heights the one I use most frequently is the position that most closely resembles where the individual's squat depth naturally occurs at which is just at parallel or slightly above. This can also be done with high bar or low bar squat positions. Here's one of my bodybuilding and powerlifting athletes Ben Lai showing how it's done. https://www.advancedhumanperformance.com/olympic-weightlifting-1 daily 0.75 2016-08-29 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466181863200-QA8846KN40CQJKLCZ7RM/image-asset.jpeg Olympic Weightlifting 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466181863200-QA8846KN40CQJKLCZ7RM/image-asset.jpeg Olympic Weightlifting 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466181863261-0JG21COHMLWVO7OTTJ1V/image-asset.jpeg Olympic Weightlifting 1 - Push Press Focus on driving the bar up and back at the top position. Use the legs and upper torso to explosively accelerate the bar into the overhead slot position. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466181932328-X17A3MZJ52JG8PZ6BNC3/image-asset.jpeg Olympic Weightlifting 1 - Hang Clean Jump Shrug The jump shrug similar to a power shrug is an excellent lift for increasing power and explosiveness in the entire body particularly the hips. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466182008394-BEE5OGI5I099EWQOMTWR/image-asset.jpeg Olympic Weightlifting 1 - Snatch Jumps (from Hang Position) The snatch variation of the jump shrug allow slightly greater motion in the flexed position (bent over position), thereby increasing the amount of power the hips can produce on the jump. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466182520775-EVF3Y47X9DO6M01Z9WX1/image-asset.jpeg Olympic Weightlifting 1 - High Pulls (from Hang Clean Position) The high pull is a great Olympic lifting variation/accessory movement as well as a solid speed and power movement for the hips and lower body. As an added benefit it crushes the upper back, traps, and deltoids as the entire upper back and shoulder region has to assist the legs to drive the weight up. The catch at the bottom also provides a strong and rapid eccentric jolt to the upper body musculature as you're forced to quickly decelerate the weight. https://static1.squarespace.com/static/5750d5129f72662d66448028/57642897ebbd1a9356deae8c/576428dcbb7f1e75e66e5bf0/1466181851881/ Olympic Weightlifting 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466182097255-JGAU8TV1ME6ZTVDT9SP7/image-asset.jpeg Olympic Weightlifting 1 - Hang Snatch The hang snatch is one the single most effective power exercises that forces the lifter to accelerate the hips with maximal effort in order to drive the weight overhead in one complete motion. Keep the bar close to the body and catching it slightly in back of the head (not in front of it) to achieve the proper finishing/slot position. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466182462418-OG0N0DVTVZ921ESGM1M0/image-asset.jpeg Olympic Weightlifting 1 - Multi-Stance Hang Cleans (from Pins) Changing your stance on cleans and snatches provides a slightly unique stimulus to your body and teaches athletes to explode from a variety of positions and stance widths. The first clean incorporates a wider position, then second uses a moderate stance, and the final rep uses a close stance. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466182581956-95OB4SHEZWPGKLX39ZIK/image-asset.jpeg Olympic Weightlifting 1 - Push Press Focus on driving the bar up and back at the top position. Use the legs and upper torso to explosively accelerate the bar into the overhead slot position. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466181852509-VCOVLCLXMZ2LO1RT2ZPM/image-asset.jpeg Olympic Weightlifting 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466182148438-V9G1WCRTI57VCKT1AOX6/image-asset.jpeg Olympic Weightlifting 1 - Clean Grip Jump Shrug (from Floor) This is an excellent power variation of the Olympic Clean. Keep the chest up throughout and be sure the hips and chest come up at the same rate. Build up speed gradually then explode at the top position. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466182627835-PCTHRXFCPSLJ55AXQHEV/image-asset.jpeg Olympic Weightlifting 1 - Jump Shrug (from Hang Clean Position) The jump shrug similar to a power shrug is an excellent lift for increasing power and explosiveness in the entire body particularly the hips. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466181852715-U2GHT9N7A66X12ROR5SW/image-asset.jpeg Olympic Weightlifting 1 - Push Press https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466182201758-GXUG7JHJD7NSWMBO42OF/image-asset.jpeg Olympic Weightlifting 1 - Explosive Front Squats Front squats are a great squat variation for targeting the entire lower body. When performed with lighter loads using compensatory acceleration (i.e. lifting the weight as explosively as possible), they also become a highly effective power movement. Be sure to keep the hips pushed back, chest out, knees out, and feet fairly straight (don't let them flare out excessively). https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466182676730-1NHONC4NT91GG8D8WUKD/image-asset.jpeg Olympic Weightlifting 1 - Snatch Jumps (from Hang Position) The snatch variation of the jump shrug allow slightly greater motion in the flexed position (bent over position), thereby increasing the amount of power the hips can produce on the jump. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466182060024-Z3NTPI9Q55THZMU1IL93/image-asset.jpeg Olympic Weightlifting 1 - Hang Clean The hang clean is one of the foundational power movements for the lower body as it emphasizes a hip hinge position as well as triple extension in the ankles, hips, and knees. If you're looking to add power and speed to your body, the hang clean is one of the best lifts you can perform. Just make sure mechanics are locked in and you catch the weight on your entire foot, not on your toes. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472495939660-WQFHPTPD3ULDQNRG93RW/image-asset.jpeg Olympic Weightlifting 1 - Close Grip Snatch From Pins The close grip snatch is an Olympic lifting variation I have many of my athletes perform as the weight has to move a very far distance making it a high power output movement. Adding the deadstop position where the athlete has to overcome the weight from the pins only increases the stimulus as the lifter will have to turn their nervous systems on more quickly and aggressively to snatch the weight overhead. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466181854408-0O7BW1B7QUCTE7YZTCHY/image-asset.jpeg Olympic Weightlifting 1 - Push Press https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466182250697-4PG2KY8R5HPJWAUODI91/image-asset.jpeg Olympic Weightlifting 1 - Snatch (Eyes Closed) Here's a difficult but highly effective method for perfecting your Olympic lifting technique. Seen above is one of my athletes performing a typical power snatch from the floor with his eyes closed. This trains and improves proprioception and kinesthetic awareness. On a side note it's best not to have any one behind you when performing an Olympic lift variation as that can be somewhat dangerous if you dump the weight. This was a mistake that was quickly remedied in subsequent sets. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466182309330-MUSOH1U164RB9R0929QJ/image-asset.jpeg Olympic Weightlifting 1 - Hang Clean & Press (w/ Fat Bar) The hang clean and press with the fat bar is a fantastic full body exercise that focuses on strength, hypertrophy, functional size, power, explosiveness, and athleticism. When using the fat bar this greatly increases the activation on the hands, grip, forearms, and finger muscles. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466182368942-GZOM0Z1Z853J39PTBVOE/image-asset.jpeg Olympic Weightlifting 1 - Power Shrug The power shrug is a great olympic lifting variation for improving triple extension and shrugging mechanics at the top of the pull. It's also a great hip, speed, and power movement. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466181854642-OJXV5BHUNCC4RBOOJA1H/image-asset.jpeg Olympic Weightlifting 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466181854646-CCMU251LMTMW5EWQI01X/image-asset.jpeg Olympic Weightlifting 1 - Push Press https://static1.squarespace.com/static/5750d5129f72662d66448028/57642897ebbd1a9356deae8c/576428df99a7b122762a22ac/1466181854964/ Olympic Weightlifting 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466181854861-BNOZQYSGAOX4JSRO3QEJ/image-asset.jpeg Olympic Weightlifting 1 - Push Press https://static1.squarespace.com/static/5750d5129f72662d66448028/57642897ebbd1a9356deae8c/576428dfbb7f1e75e66e5c39/1466181855278/ Olympic Weightlifting 1 - Push Press https://static1.squarespace.com/static/5750d5129f72662d66448028/57642897ebbd1a9356deae8c/576428df79a5a2c13e4f1019/1466181855449/ Olympic Weightlifting 1 - Push Press https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466181855852-R6AMBD7ODTWLOW6O3DR6/image-asset.jpeg Olympic Weightlifting 1 - 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Push Press https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466181861365-2ID4NPB0CVG78AETX4K9/image-asset.jpeg Olympic Weightlifting 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466181861735-9FY7PENHV2C07WKT5CMK/image-asset.jpeg Olympic Weightlifting 1 - Push Press https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466181862121-5UFUO2H2GW2BPXSLOJ2H/image-asset.jpeg Olympic Weightlifting 1 https://static1.squarespace.com/static/5750d5129f72662d66448028/57642897ebbd1a9356deae8c/576428e6e39aa42d532f2177/1466181862332/ Olympic Weightlifting 1 - Push Press https://static1.squarespace.com/static/5750d5129f72662d66448028/57642897ebbd1a9356deae8c/576428e68c6035777aac79a2/1466181862332/ Olympic Weightlifting 1 - Push Press https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466181862556-IASLCDEZEZSV0N0T9R18/image-asset.jpeg Olympic Weightlifting 1 https://static1.squarespace.com/static/5750d5129f72662d66448028/57642897ebbd1a9356deae8c/576428e65149bf9c4f8c9e23/1466181862748/ Olympic Weightlifting 1 - Push Press https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466181862883-02F09NMZ11N7G1JLQJS6/image-asset.jpeg Olympic Weightlifting 1 - Push Press https://static1.squarespace.com/static/5750d5129f72662d66448028/57642897ebbd1a9356deae8c/576428e76fd27c1946cddb94/1466181863037/ Olympic Weightlifting 1 https://www.advancedhumanperformance.com/bodyweight-1 daily 0.75 2016-08-08 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466016777754-Q1T62XQZIM1T6K12MLQ7/image-asset.jpeg Bodyweight 1 - Single-Leg Unsupported Bodyweight Calve Raise Description coming soon. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466016777754-Q1T62XQZIM1T6K12MLQ7/image-asset.jpeg Bodyweight 1 - Single-Leg Unsupported Bodyweight Calve Raise Description coming soon. https://static1.squarespace.com/static/5750d5129f72662d66448028/5761a39659827e8a171a6b7a/5761a4090f20f36e693a98e1/1466016775942/ Bodyweight 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466016922896-YIZGH5JB4546QEBJ2R9U/image-asset.jpeg Bodyweight 1 - Lunge Jumps with Contralateral Arm Drive Description coming soon. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466016993043-GIYK03AS69G24N1XZ57S/image-asset.jpeg Bodyweight 1 - Glute Bridge Single Leg & Feet Elevated This is a great unilateral variation of the hip bridge. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466017080629-OCHLA9LO75KPCW9AU3S0/image-asset.jpeg Bodyweight 1 - Knuckle Pushups Single-Leg Eccentric Isometrics are a great technique for improving form, movement mechanics, and overall muscle function. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466017192128-M487TZ45TRTWOJNXTPRY/image-asset.jpeg Bodyweight 1 - Knuckle Pushups Eccentric Isometric Knuckle Pushups are a great pushup variation for improving shoulder stability, scapular positioning, and overall pushup mechanics. Keep the elbows tucked throughout with your core tight. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466017269019-W9MIOC2IFEG013K80MXV/image-asset.jpeg Bodyweight 1 - Bodyweight Donkey Calve Raise The key with this calves raise exercise is to lean over slightly by hinging at the hips. This creates a greater stretch on the calve muscles particularly the gastrocnemius, producing greater stimulation and hypertrophy gains. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466017342003-897F4POBMNRD2JAZ4KSL/image-asset.jpeg Bodyweight 1 - Leg Curl on Slide Board Great movement for the glutes and hamstrings. This exercise can also be done on a slick surface (wood or tile floor) with a towel under the heels. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466017394898-KUVW5R83SCJAYXVGN2P4/image-asset.jpeg Bodyweight 1 - Single-Leg Alternating Plank Single Leg Planks are a great core stabilization exercise that emphasizes each side of the core and hips individually. Keep a neutral spine throughout https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466017453174-79QKLXVB73SK77UYAQCN/image-asset.jpeg Bodyweight 1 - Windmill Mobility Drill The standing windmill drill is a great mobility movement for stretching the entire fascia line that runs from the hips to the upper torso and shoulders. It's especially useful for releasing tension in the back, hips, and pectorals. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466017549765-YX3AUJVEOWCZGKK7I2W5/image-asset.jpeg Bodyweight 1 - Inverted Row Bent-Leg Inverted Rows are a great exercise for targeting the back and postural muscles of the body. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466017703701-31DU19NVAILS0ELP4VDT/image-asset.jpeg Bodyweight 1 - Single Leg Inverted Rows Here's another variation of the inverted row that also requires hip and core stability. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466017784750-9H77O9T8V7GBORZLR9I1/image-asset.jpeg Bodyweight 1 - Stability Ball Pushups Stability ball pushups are a somewhat underrated exercise in terms of their effectiveness for targeting the core, chest, and triceps. The instability provided from the swiss ball forces the lifter to stay tight and contract all of their prime movers as well as stabilizers. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466018061671-0ZB6YCGIPM0P3ORFZGDH/image-asset.jpeg Bodyweight 1 - Stability Ball Single-Leg Hip Bridge This is a basic but great unilateral exercise for targeting the glutes and hamstrings. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466022755831-3YPEFCDKAVIF67LE8V9D/image-asset.jpeg Bodyweight 1 - Single-Leg Stability Ball Leg Curls Unilateral leg curls on a stability ball are one of the more challenging glute and hamstring exercises that also require great stability and motor control.   https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466022817491-J2WX1LUKXUAG7R4COCXS/image-asset.jpeg Bodyweight 1 - Close-Base Quadruped on Bench This quadruped or bird dog variation is simple yet fairly difficult as your body has to resist substantial instability and rotational forces. Focus on keeping a straight line throughout your body. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466022865617-PG97JV7L1H2ZAIWVLR8B/image-asset.jpeg Bodyweight 1 - Decline Single-Leg Knuckle Pushups Eccentric Isometrics are a great technique for improving form, movement mechanics, and overall muscle function. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466022926625-S3FDIQ8OKL0RY9VBQ2ZG/image-asset.jpeg Bodyweight 1 - Knuckle Pushups w/ Feet Elevated Eccentric Isometrics are a great technique for improving form, movement mechanics, and overall muscle function. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466022982569-W1R0RRVGL0AUSSCDBFEF/image-asset.jpeg Bodyweight 1 - Ring Pull-ups w/ Arm Rotation Ring pull-ups especially when performed with full arm pronation and supination are a great exercise for increasing strength and size in the back, biceps, and forearms. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466023080913-BY0WMTSZCSLZY6HEUX7T/image-asset.jpeg Bodyweight 1 - Ring Inverted Rows: Bent-Leg This is a more beginner variation of ring rows that's a great regression from the straight leg version https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466023110278-NFK363G3GD1E5ZZU3NQP/image-asset.jpeg Bodyweight 1 - Ring Inverted Rows: Single-Leg This inverted row variation is great for targeting hip and core stability while also strengthening the back and biceps. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466023252529-H802JCGTFW9U5WMV0ZFS/image-asset.jpeg Bodyweight 1 - Ring Dips Dips are often improperly performed. Be sure to create a hip hinge by leaning forward at the torso and slightly driving your feet forward while keeping the toes dorsiflexed. This is a great mass and strength exercise for the chest, triceps, and shoulders. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466023367472-8EA58QJ3F7FA4G39RZZ5/image-asset.jpeg Bodyweight 1 - Ring Inverted Rows: Weighted Inverted Rows are a great exercise for building strength and size as well as improving posture and spinal alignment. Make sure the body is in a straight line throughout using perfect posture. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466023439271-R0FN4MSO5OPKSOFDGC2Z/image-asset.jpeg Bodyweight 1 - Upside Down Ring Dips/Pullup This is an unusual but highly effective movement for targeting the pulling muscles of the upper back and arms while strengthening the core and spinal stabilizers. In essence this should look exactly like a dip only upside down. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466023531768-PZSGK67IM17TD1MGGX7N/image-asset.jpeg Bodyweight 1 - Wide Ring Pull-ups By pulling the rings out to a wider position this creates greater tension and stretch on the back muscles. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466023639818-BAL0G08Y74IFSI55RJJN/image-asset.jpeg Bodyweight 1 - Training Tutorial: Dips Dr. Seedman walks you through the proper technique for dips--an incredible upper-body exercise most lifters butcher. He shows you how spine and shoulder alignment, hip hinge, a hollow core, and ankle dorsiflexion create a dip form with no weak links or energy leaks. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466023701333-HO4NDK54C1DHMUQ0TRHU/image-asset.jpeg Bodyweight 1 - Straight Bar Dips Here's a great dip variation that teaches proper form and mechanics. The straight bar dip requires incredible core stability as well as perfect mechanics in order to successfully complete the lift. It forces the lifter to hollow the core and hinge at the hips which represents proper dip mechanics. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466023750741-2EMIJ5YVDYIG1RFH2N9Q/image-asset.jpeg Bodyweight 1 - Ring Pullover/Straight Arm Pulldown This ring exercise is much more difficult than it looks. Besides being incredibly challenging the ring pullover is highly effective at targeting the lats, triceps, and core, not to mention all the stabilizers throughout the rest of your body (from head to toe). https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466023921158-4W03ZZ8O81WMC3ANHKDU/image-asset.jpeg Bodyweight 1 - Ab Walkout with Pause The ab walkout is a great core exercise that also targets the triceps, lats, and chest in a very similar fashion as the pullover movement. Try holding in the stretched position similar to an eccentric isometric as this will produce greater strength and hypertrophy as well as muscle function. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466023969201-JJAR8W3IW1DAJREMVPVW/image-asset.jpeg Bodyweight 1 - NFL Training: Partner Plyometric Pushups Here's a great upper body power exercise that teaches acceleration and deceleration. This also wakes up all of the available fibers of the upper body as the level of recruitment needed to decelerate your body and absorb the high levels of force are significant. In this video. I am coaching and assisting NFL wide receiver Larry Pinkard. https://www.advancedhumanperformance.com/foot-ankle-1 daily 0.75 2016-10-09 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466179054215-OA5RFNDXRH71UK6DHVS8/image-asset.jpeg Foot & Ankle 1 - Training Tutorial: Single-Leg Stand The single leg stand is one of the most simple yet effective foot and ankle exercises there is. Unfortunately most individuals perform it incorrectly. This video discusses the proper technique and form. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466179054215-OA5RFNDXRH71UK6DHVS8/image-asset.jpeg Foot & Ankle 1 - Training Tutorial: Single-Leg Stand The single leg stand is one of the most simple yet effective foot and ankle exercises there is. Unfortunately most individuals perform it incorrectly. This video discusses the proper technique and form. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466178963051-MQDB3K6C1OAHDXHKE9EZ/image-asset.jpeg Foot & Ankle 1 - Foot and Ankle Mechanics Proper foot and ankle mechanics are critical for performance, muscle function, and health. This video describes the correct positioning of the feet in order to achieve 3 points of contact (heel, lateral portion of foot, and big toe). https://static1.squarespace.com/static/5750d5129f72662d66448028/57641d4fb3db2b7e1eb0314b/57641d92f66fa74151365179/1466178962530/ Foot & Ankle 1 - Foot and Ankle Mechanics with Dr. Joel Seedman https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466179014992-NE85JVYTZYAMVWEE0OYI/image-asset.jpeg Foot & Ankle 1 - Toe Curls Toe curls are great for waking up the muscles of the feet and toes. This can also be done using a towel. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466179114886-VIS41OO83C7T6UWY5UIK/image-asset.jpeg Foot & Ankle 1 - BOSU Single-Leg Stand Dr. Seedman's client demonstrates proper technique and execution of a single leg stand on a BOSU ball. This is a great drill for waking up the muscle spindles and stabilizers of the ankles, feet, and toes - a common area of weakness in most athletes. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466179191019-7QMOP5359J9RPDQDMF55/image-asset.jpeg Foot & Ankle 1 - Single-Leg Swap In order to deal with many athletes' various foot and ankle weaknesses and deficiencies, Dr. Seedman developed the single-leg swap out of pure necessity. Find out why it's become one his and his athletes' favorites. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466179565707-WROPQ6X8C3KRYG6CDWFT/image-asset.jpeg Foot & Ankle 1 - Single-Leg Bottoms-Up Overhead Press Dr. Seedman considers this exercise the ultimate in full body stabilization. If there is one weak link in the body, from head to toe, this exercise will reveal it. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466180170790-ZRCNSARFWJCLI1UZQZO9/image-asset.jpeg Foot & Ankle 1 - Single-Leg RDL & Bent Row Combo This is one of the best exercises for taxing the entire posterior chain (upper back, low back, glutes, and hamstrings), as well as the muscles of the feet, ankles, and toes. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466180257874-0HIELS8CWPXCMSLZ9PPL/image-asset.jpeg Foot & Ankle 1 - Lunge w/ Kettlebell Swap A great exercise not just for the larger muscles of the lower body but also for the muscles that help stabilize throughout the feet, ankles, and toes. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466180317491-8P9YXQSHJ7VWYMJE2IGQ/image-asset.jpeg Foot & Ankle 1 - Single-Leg Power Hold Simple yet highly effective form of overload for the feet, ankles, and toes, not to mention the core. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466180402007-KEFUOJXPAPM6QFLD9OF0/image-asset.jpeg Foot & Ankle 1 - Single-Leg Partner Perturbation w/ Stability Ball Perturbation Training is excellent for the stabilizers of the body especially the feet and ankles. The stability ball increases the oscillatory effect making it much more difficult. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466180455965-AYSEA128SOMFYXYYLA89/image-asset.jpeg Foot & Ankle 1 - Eyes Closed Squat on Bosu Ball This eccentric isometric BOSU squat is one of the most challenging stabilization exercises for the lower body. The stimulus to the feet, ankles, and toes is very intense. Progress first by starting with the eyes open variation then move to the eyes closed version shown here. These are not for overloading the lower body's prime movers; instead, they target foot and ankle activation--a common area of weakness even in advanced athletes. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466180508320-JX9CP2RAFDUYOTQJXLE9/image-asset.jpeg Foot & Ankle 1 - Lunge w/ Partner Perturbation This perturbation variation of the eccentric isometric lunge is highly effective not only for stimulating the muscles in the quadriceps, glutes, and hamstrings, but also for activating the stabilizers of the feet, ankles, and toes. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466180570023-NZ19UT8P3LMCLSTZ30FA/image-asset.jpeg Foot & Ankle 1 - Eyes Closed Single-Leg Hop & Hold In this video, Dr. Seedman puts some of his collegiate and professional athletes (mainly football) through a very difficult variation of the single-leg stand. When Dr. Seedman first begins working with athletes, he frequently finds significant weaknesses and imbalances in their feet, ankles, and toes. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466180617618-KPI6BAM7DYC86U5ERNNF/image-asset.jpeg Foot & Ankle 1 - Rapid Single-Leg Kettlebell Swap This is an advanced variation of the single leg swap that works on rate of stabilization development (RSD) as well as reactive stabilization, and uniform stabilization. The key is performing the swap rapidly to force the muscles to turn on quickly. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466180678650-AJ3FYX11PNVAG3QD4OFU/image-asset.jpeg Foot & Ankle 1 - Single-Leg Medicine Ball Chest Pass This is a great exercise for working rate of stabilization (RSD) of the lower body particularly in the feet, ankles, and toes. It can also be performed against a wall but the partner variation is preferred. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466180727296-8C3L8QGHSH19JR59UEXZ/image-asset.jpeg Foot & Ankle 1 - Single-Leg Box Jump-Overs This is an advanced single leg drill that should only be performed once the athlete has developed appropriate levels of stability and strength in the ankles, feet, and toes. This is another great exercise for working rate of stabilization development (RSD). https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466180777709-JOP4212D1VKFLFNW9XEM/image-asset.jpeg Foot & Ankle 1 - Squats: Proper Foot & Ankle Mechanics Dr. Seedman's client demonstrates proper foot and ankle positioning on eccentric isometric pause squats. Notice the arches in his feet. Placing more weight on the outer portion of his feet and ankles helps stabilize the movement. You can also see that his toes are just slightly flared (mostly straight ahead) rather than excessively flared or externally rotated (a common flaw with many lifters). https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466180869038-UFWLWSN3OC4XJ0N5Y3QB/image-asset.jpeg Foot & Ankle 1 - Ankle Pushouts for Correcting Ankle Pronation This is one of the most critical drills an athlete or any individual can perform who demonstrates weak ankles especially valgus ankle collapse or pronation. Performing this drill several times per day will gradually remedy pronation and valgus ankle collapse of the feet and ankles. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466180932318-UNZ5QMV60USXC6S1VGHZ/image-asset.jpeg Foot & Ankle 1 - Single-Leg 3-Step March & Hold This drill is much more difficult than it looks. It's great for strengthening the stabilizers of the feet, ankles, and toes as well as correcting gait mechanics. Eyes closed is an exceptionally challenging movement. Keep your core tight throughout and concentrate on keeping every part of your body as aligned and straight as possible. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466181199940-MFGXKSCHKUZXHIJCXBRO/image-asset.jpeg Foot & Ankle 1 - Single-Leg RDL on Unstable Surface Dr. Seedman has one of his professional figure athletes performing the RDL on an unstable surface, a great movement for the entire posterior chain. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466181274808-SDT7GY5VTPTNNWLP96O2/image-asset.jpeg Foot & Ankle 1 - Kettlebell Swap w/ Toe Touch Stride Hold Position This variation of the single-leg swap is not only an excellent regression of the basic single-leg swap but it's also a great movement for teaching an individual to keep their feet and hips aligned with each other which is a critical component of proper walking, running, sprinting, and overall gait mechanics. Here's a few of Dr. Seedman's football players performing the movement. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466181330813-UI39IL26SSAH76YZUXA9/image-asset.jpeg Foot & Ankle 1 - Single-Leg RDL & Swap The single leg Romanian Deadlift (RDL) swap is an incredible drill for improving mobility and stability of the hip hinge position. Simply perform a single leg RDL and perform swaps while holding the eccentric isometric position. Just be prepared to deal with a serious burn in the glutes and hamstrings as well as the feet and ankles. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466181416738-SP9RC2YTINC807XX2HTM/image-asset.jpeg Foot & Ankle 1 - Bulgarian Split Squat Kettlebell Swap The Bulgarian kettlebell swap is perhaps the most painful yet also one of the most beneficial variations of the swap. Simply perform an eccentric isometric Bulgarian squat, and then hold this position while passing the weight between the legs. This is also one of the single most effective drills for simultaneously improving mobility and stability in the lower extremities. You’re essentially forced to stabilize your lower body and core while the surrounding musculature are contracting in a stretched and loaded position. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476052533279-X7XNXWIFEGRJOVONY00C/image-asset.jpeg Foot & Ankle 1 - Shin Splint Cure: Band Resisted Ankle Dorsiflexion (Weighted Shin Raises) Increasing strength and innervation to the shin and ankle dorsiflexor muscles is critical for improving foo and ankle function as well as overall lower body mechanics. Although there different devices that can be used to perform resisted toe/shin raises, band resistance is very simple and practical. These drills can be performed using single or double leg. In addition you can use a plate under the entire foot (to increase tension) or under the heel only with the forefoot hanging off the plate (this allows greater stretching of the shin muscles at the bottom of the movement). Several sets of 10-12 repetitions using a several second pause in the stretched and contracted positions is ideal. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476052591318-FQU3AQ9AJFOB7EUBOI6E/image-asset.jpeg Foot & Ankle 1 - Single Leg Ball Supported Isometric Glute Bridge This one appears simple however it’s one of the more difficult ankle stabilization drills. As an added bonus you’ll be integrating intense glute, hamstring, and core activation throughout as you attempt to hold a single leg bridge while lying on a ball. There’s no cheating on this one. In fact you’ll be unable to lock this drill in and hold the position unless the foot and ankle is properly aligned with the hip. Even a momentary lapse in foot and ankle innervation or loss of proper lower body alignment will result in loss of balance. When you can master this by performing it eyes closed for 30 seconds or more on each leg you will have most likely eliminating a majority of foot and ankle dysfunction as well as hip and core deficiencies. Here are a few of my NFL athletes including Taylor Heinicke, Jarius Wynn, and Jake Banta showing how it's done. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476052651211-DR0JNZ2ARRKOF4TMLJUI/image-asset.jpeg Foot & Ankle 1 - Shin Splint Exercise: Unilateral Band Resisted Dorsiflexion Many individuals with flat feet, ankle pronation, tight calves, and externally rotated feet have very week shin muscles particular those around the anterior tibialis. Increasing strength and innervation to these muscles is critical for improving foo and ankle function as well as overall lower body mechanics. Although there different devices that can be used to perform resisted toe/shin raises, band resistance is very simple and practical. These drills can be performed using single or double leg. In addition you can use a plate under the entire foot (to increase tension) or under the heel only with the forefoot hanging off the plate (this allows greater stretching of the shin muscles at the bottom of the movement). Several sets of 10-12 repetitions using a several second pause in the stretched and contracted positions is ideal. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476052694475-LC4M52T591AUW5YEFXXJ/image-asset.jpeg Foot & Ankle 1 - Single Leg Angled Hill Stand This is simple yet incredibly effective drill for eliminating foot and ankle dysfunction. Simply stand on one leg laterally on a hill and hold your position while maintaining balance. For individuals with ankle pronation and flat feet the version shown in the video is ideal (the decline portion of the hill will be on the medial/portion of the plant foot). In essence this feeds dysfunction as the angled position is attempting to push the individual into even greater pronation. As a result the person will have to resist this to a greater extent by relying on the muscles responsible for supination. This is a great drill for restoring the natural arch of the foot. Here are a few of my collegiate and NFL football players showing how it's done at Georgia Sports Performance training center. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476052768885-QLTLEJ7WNGBLIOKDXNEU/image-asset.jpeg Foot & Ankle 1 - Single Leg Stand with Contralateral Loading and Eyes Closed: Fixing Flat Feet Here’s another drill that can be used to resolve any type of foot and ankle dysfunction. For those who struggle with flat feet and ankle pronation you’ll want to load the weight contralaterally (holding the weight in the opposite arm of the plant leg) as shown in the video. The impact this has on the arches of the feet is incredible as you'll be resisting pronation and valgus ankle collapse. For those who tend to over supinate, the drill would be loaded in an ipsilateral fashion (same arm and same leg). To increase the difficulty try performing these eyes closed on a softer surface and hold 30 seconds per side. Here’s a few of my NFL athletes including Minnesota Vikings quarterback Taylor Heinicke and Jake Banta demonstrating it. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476052814776-2HWDQ6OBFSMG6J5KC74N/image-asset.jpeg Foot & Ankle 1 - Single Leg Ledge Stand: Fixing Flat Feet, Fallen Arches, Ankle Pronation, and Eversion This is a fairly advanced single leg stand variation that requires incredibly strong levels of foot and ankle activation. Simply stand on a ledge or aerobics step box and have half of your foot (medial or lateral half) hanging off the ledge while maintaining your balance. You’ll literally feel your whole foot squeezing and firing to keep your body from falling off the edge. If you’re a pronator or have flat feet and fallen arches you’ll want the inside or medially portion of your foot hanging off the edge as shown in the video. In contrast, for those who over supinate or have high arches you’ll want the outer or lateral half of your foot hanging of the ledge. Hold each side for 20-30 seconds while maintain proper body alignment and posture. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476052863005-TUNQY363KUUMFNHXVOII/image-asset.jpeg Foot & Ankle 1 - Fix Flat Feet, Fallen Arches, Ankle Pronation, and Eversion with Ankle Pushout Tutorial This is one of the single most effective drills you can perform to eliminate flat feet, fallen arches, ankle pronation, weak foot activation, and ankle eversion. I have nearly all of my athletes perform the ankle pushout daily as most individuals suffer with the aforementioned foot and ankle issues. The key is pushing out as hard as possible to the outside of the ankles while pressing the base of the big toe into the floor. You should feel the arches begin to reform within seconds if performed correctly and intensely. This represents the same foot and ankle mechanics that should be used on any lower body exercise including squats, hinges, lunges, dealifts, and jumping movements. https://www.advancedhumanperformance.com/glutes-hamstrings-1 daily 0.75 2016-08-08 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466094732562-LKLOVMMLKIB73RHHM8EW/image-asset.jpeg Glutes & Hamstrings 1 - Glute Bridge: Single-Leg Great glute and hamstring exercise that can be done anywhere. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466094732562-LKLOVMMLKIB73RHHM8EW/image-asset.jpeg Glutes & Hamstrings 1 - Glute Bridge: Single-Leg Great glute and hamstring exercise that can be done anywhere. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466094585757-5RC0C89LBCXW8HU4M8T9/image-asset.jpeg Glutes & Hamstrings 1 - Glute Bridge: Weighted & Feet Elevated This is a great exercise for targeting the gluteal muscles in the fully contracted position. https://static1.squarespace.com/static/5750d5129f72662d66448028/5762d3c4197aea337db249db/5762d3f9c4d04b0e877f35fe/1466094585286/ Glutes & Hamstrings 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466094657241-FWR8A2ELDM44HQ8GYE06/image-asset.jpeg Glutes & Hamstrings 1 - Glute Bridge: Single-Leg & Feet Elevated This is a great unilateral variation of the hip bridge. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466094805536-HLOWQEXCPLACLUKG0SUE/image-asset.jpeg Glutes & Hamstrings 1 - Hip Thrust w/ Barbell Great exercise for targeting the glutes and hamstrings in the fully-contracted position. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466094890910-LSZOZLM8YRUQ2RW5COMF/image-asset.jpeg Glutes & Hamstrings 1 - Cable Pull-Through The cable pull-through exercise is an excellent movement for targeting the entire posterior chain particularly the glutes and hamstrings. This hip hinge variations provides tension to the glutes and hamstrings throughout the entire range of motion unlike free weight variations where tension releases at the top. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466094951462-GLZ632YXNF7TNUL5GYMB/image-asset.jpeg Glutes & Hamstrings 1 - Dumbbell RDLs RDL's are one of the single best exercises for strengthening the entire posterior chain as well as targeting postural muscles of the entire body. Focus on hinging at the hips throughout and keeping a neutral arch throughout. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466095010864-LK6TADT065JUIL7P6IP9/image-asset.jpeg Glutes & Hamstrings 1 - Barbell RDLs In this video, Dr. Seedman performs barbell RDLs with eccentric isometrics, which offer numerous benefits in terms of muscle function, strength, stability, mobility, symmetrical loading, and hypertrophy. This video was part of Dr. Seedman's featured article on T-Nation.com. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466095160672-6NZY13UC0EUH4UFKBJ00/image-asset.jpeg Glutes & Hamstrings 1 - Kettlebell Swings Kettlebell Swings are an excellent exercise for activating the entire posterior chain especially the glutes and hamstrings. Focus on driving the weight back and forth with the hips rather than up and down. Keep perfect posture and spinal alignment throughout. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466095206518-Z07HW30BGJ1NKF9PTJWC/image-asset.jpeg Glutes & Hamstrings 1 - Kettlebell Swing: Single-Arm Kettlebell swings are a great exercise for targeting the entire posterior chain especially the glutes and hamstrings. Add in the single arm variation and you'll also challenge stabilizers of your core that are responsible for anti-rotation and rotary stability. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466095527685-DTUBPO7VBJLB8XMGZC76/image-asset.jpeg Glutes & Hamstrings 1 - Leg Curl on Slide Board Great movement for the glutes and hamstrings. This exercise can also be done on a slick surface (wood or tile floor) with a towel under the heels. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466095566825-W373TM2A7V0S2JCP8ROC/image-asset.jpeg Glutes & Hamstrings 1 - Kettlebell Hinge This movement is simply an RDL performed with one kettlebell in both hands. It's a great prep exercise for the posterior chain. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466095629887-ZVKG2CF67RNALJXAQ1P5/image-asset.jpeg Glutes & Hamstrings 1 - Kettlebell Hinge: Single-Arm Find out how you can hire Dr. Seedman as your sports performance coach, celebrity personal trainer, and sports nutrition specialist. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466095716390-0QARPTZ0W6F7M6A33PPK/image-asset.jpeg Glutes & Hamstrings 1 - Deadlift: Sumo Here's one of Dr. Seedman's powerlifting athletes prepping with a 455lb sumo deadlift, several weeks before his next powerlifting meet.   https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466095798835-LXQ8QUGTQBRWNNSCBVPR/image-asset.jpeg Glutes & Hamstrings 1 - Deadlift: Elevated This is a great modification of the deadlift that slightly reduces the range of motion, allowing greater loading while simultaneously reducing stress on the spine particularly for taller athletes. Here, Dr. Seedman uses a 3 inch box. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466095974150-4XU05MFE4ASRX2Q7QXG8/image-asset.jpeg Glutes & Hamstrings 1 - Bulgarian Split Squats: Barbell The Barbell Bulgarian Squat is an excellent exercise for unilaterally targeting the entire lower body while simultaneously providing good eccentric stretch and lengthening to the hip flexors. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466096076643-JCYAUO0J5LK1YPDUNPPB/image-asset.jpeg Glutes & Hamstrings 1 - Bulgarian Split Squats: Dumbbell Bulgarian Squats performed in an eccentric isometric fashion as shown here are an outstanding exercise for strengthening the entire lower body while building significant hypertrophy and improved muscle function. Eccentric Isometrics are also an excellent technique for improving movement mechanics and motor control. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466096142432-JEGU6UD1974EPDM7A4G0/image-asset.jpeg Glutes & Hamstrings 1 - Bulgarian Split Squats: Goblet The Goblet Bulgarian Split Squat is an excellent exercise for unilaterally targeting the entire lower body while simultaneously providing good eccentric stretch and lengthening to the hip flexors. When performed as an eccentric isometric its even more effective for building size, strength and correcting muscular imbalances. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466096249613-5JQB4PJGBM5BT0WIVJYR/image-asset.jpeg Glutes & Hamstrings 1 - Lunge Jumps: Non-Alternating Besides enhancing power and jump performance this variation of the plyometric lunge requires greater motor control and balance. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466096417258-S6X5VUTQHSY1QXBY2I5B/image-asset.jpeg Glutes & Hamstrings 1 - Barbell RDLs: Single-Leg Single Leg eccentric isometric RDL's are one of the best movements for crushing the entire posterior chain particularly the glutes and hamstrings. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466096525549-9HRIA6NQIF2XALIHTSSD/image-asset.jpeg Glutes & Hamstrings 1 - Good Mornings: Single-Leg Single Leg Good Mornings are one of the most difficult yet effective exercises for targeting the glutes, hamstrings, and lower back muscles not to mention all of the muscles involved in posture positioning. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466096637526-TH2VO8HYPEM9JC9XDMBX/image-asset.jpeg Glutes & Hamstrings 1 - Barbell Rows: Single Leg Single Leg Barbell Rows are very difficult yet very effective for working the entire posterior chain starting from head to toe. Every muscle in the back, glutes, and hamstrings have to work overtime to control the load. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466096732494-EJ7RI2LNIWEPST640V2K/image-asset.jpeg Glutes & Hamstrings 1 - Stability Ball Hip Bridge: Single Leg This is a basic but great unilateral exercise for targeting the glutes and hamstrings. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466096795854-SOAKSI7EMYK44CECUUNX/image-asset.jpeg Glutes & Hamstrings 1 - Stability Ball Leg Curls: Single-Leg Unilateral leg curls on a stability ball are one of the more challenging glute and hamstring exercises that also require great stability and motor control. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466096848457-PO451VSQ6WQGDIQVT8XP/image-asset.jpeg Glutes & Hamstrings 1 - Bent Over Rows: Single-Leg & Hanging Bands This is one of the most difficult rowing exercises you'll ever perform. Not only does it crush the entire posterior chain from head to toe but its also great for correcting technique and eliminating momentum. The Hanging Band Technique (HBT) further increases the difficulty of the movement as it requires greater stabilization, proprioceptive feedback (from muscle spindle activation) and sensory integrated movement. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466097059170-TLPDCRFZQ1WL28YJGJ55/image-asset.jpeg Glutes & Hamstrings 1 - Barbell RDLs: Hanging Bands Barbell RDLS with hanging bands crush the entire posterior chain from head to toe. The Hanging Band Technique (HBT) further increases the difficulty of the movement as it requires greater stabilization, proprioceptive feedback, and sensory integrated movement, which reinforces correct technique and eliminates momentum. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466096948626-KSP3OHZWA3IXEXTHVFEB/image-asset.jpeg Glutes & Hamstrings 1 - Barbell RDLs: Single-Leg & Hanging Bands This is one of the most difficult RDL's or hip hinge exercises you can perform. Not only does it crush the entire backside but its also great for correcting technique and and addressing lower body imbalances. The Hanging Band Technique (HBT) further increases the difficulty of the movement as it requires greater stabilization, proprioceptive feedback (from muscle spindle activation), core activation, and sensory integrated movement. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466097141685-J1HLZHV99SZLXY4UIXL2/image-asset.jpeg Glutes & Hamstrings 1 - Barbell Lunges: Hanging Bands The Hanging Band Technique (HBT) when applied to the any lunge variation is excellent for waking up all the lower body muscles and stabilizers. Its also great for correcting technique and addressing lower body imbalances. The Hanging Band Technique (HBT) increases the difficulty of the movement as it requires greater stabilization, proprioceptive feedback (from muscle spindle activation), core activation, and sensory integrated movement to control the oscillations and perturbations of the barbell. In addition dividing the load between multiple bands increases the number of oscillations. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466097260614-0ZZJV3LWXW5X5QAKMR4Z/image-asset.jpeg Glutes & Hamstrings 1 - Dumbbell RDLs: Single Leg Single leg RDL's are a great exercise. If you can perform them with a load equivalent to your bodyweight, your strength, stability, and symmetry throughout the entire body are exceptional. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466097384613-OZWQC0WQB6VHYRXJHCUO/image-asset.jpeg Glutes & Hamstrings 1 - Barbell Lunges Ideally, more advanced athletes should be capable of performing lunges with at least half their max squat and preferably half of their max deadlift. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466097552642-3LV3SF7ZK8NXTNRFOQF6/image-asset.jpeg Glutes & Hamstrings 1 - Eyes Closed Squat Most athletes and advanced level trainees should be capable of performing eyes closed movements with at least 80-90% of the same load they use under eyes open conditions. If this is not feasible, its often a strong indication that they lack proprioception, stability, motor control, and proper muscle spindle activation. https://www.advancedhumanperformance.com/calves-lower-leg-1 daily 0.75 2016-08-10 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466047315248-2KPF7T4XIZNQPC7SQYOC/image-asset.jpeg Calves & Lower Leg 1 - Single Leg Calve Raises Eccentric isometrics are one of the most effective methods for inducing hypertrophy not only in the calve muscles but through the entire body. They're also excellent for improving muscle function, mobility, strength, and stability. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466047315248-2KPF7T4XIZNQPC7SQYOC/image-asset.jpeg Calves & Lower Leg 1 - Single Leg Calve Raises Eccentric isometrics are one of the most effective methods for inducing hypertrophy not only in the calve muscles but through the entire body. They're also excellent for improving muscle function, mobility, strength, and stability. https://static1.squarespace.com/static/5750d5129f72662d66448028/57621ac103596e9e76b287f5/57621b53403c66eed2951512/1466047314818/ Calves & Lower Leg 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466047455070-GQ7UQ1QZJV0C7W2QX6HS/image-asset.jpeg Calves & Lower Leg 1 - Unilateral Smith Machine Calve Raises Unilateral calve raises on the smith machine are very effective at inducing strength and size gains in the entire calve muscle particularly when performed with eccentric isometrics. It's also excellent for improving mobility in the ankles and eliminating tightness in the calves or achilles areas. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466047600869-GK0QCW8OJ76AMLVW4J5F/image-asset.jpeg Calves & Lower Leg 1 - Unilateral Leg Press Calve Raises This single leg calve raise variation is an excellent and simple movement for producing high levels of muscular hypertrophy throughout the entire lower leg particularly in the gastrocnemius muscles. Rather than going at a rapid pace try slowing the movement down by squeezing at the top and holding the stretched position. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466047689148-3Q836E64G9531QSR9ZOQ/image-asset.jpeg Calves & Lower Leg 1 - Calve Raise Superset This calve raise superset is one of the more painful variations yet also one of the more effective protocols you can perform for maximizing muscle growth in the calves. Perform slow and controlled reps then once the calve begin to fatigue blast out as many quick reps as possible. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466047798225-DCF06YISSNGG32AEBXFF/image-asset.jpeg Calves & Lower Leg 1 - Single-Leg Unsupported Bodyweight Calve Raise Although it appears simple, the single leg bodyweight calve raise with no support is one of the more difficult calve exercises you can perform as it not only crushes the gastrocnemius muscle but also target the smaller stabilizers of the lower leg to the balance that's required to maintain control on a single leg. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466047970967-1A8644FOY6LRV778GH2T/image-asset.jpeg Calves & Lower Leg 1 - Single-Leg Dumbbell Calve Raise When it comes to maximizing both mass and symmetry in the calves the single leg dumbbell calve raise is one of the most effective movements there is. Focus on creating a strong and powerful squeeze at the top and performing a long hold in the stretched position. Also having a slight forward lean further increases the effectiveness. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466048144001-S9PPW437FUYT5H24IOHK/image-asset.jpeg Calves & Lower Leg 1 - Smith Machine Calve Raise Performing calve raises on the smith machine are a simple yet very effective mass building movement for the lower legs. Use a small box or bumper plate to elevate your body on in order to promote a large stretch at the bottom which not only improves the hypertrophy stimulus but also helps with mobility in the ankles. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466048332828-7RYE3AYXUA080DBS8ME6/image-asset.jpeg Calves & Lower Leg 1 - Bodyweight Donkey Calve Raise The key with this calves raise exercise is to lean over slightly by hinging at the hips. This creates a greater stretch on the calve muscles particularly the gastrocnemius, producing greater stimulation and hypertrophy gains. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466048422198-7TEQ5XWC3N0S87T8AXTZ/image-asset.jpeg Calves & Lower Leg 1 - Non-Supported Dumbbell Calve Raises Here's a simple yet fairly difficult calve exercise as the lack of support forces the smaller stabilizers of the calves, shins, ankles, feet, and tibia to work overtime to lock the movement in. It's also a great way to work on grip strength and trap activation particularly if you go heavy. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466048512986-V6SZEGXNUYE5YJA9NBJR/image-asset.jpeg Calves & Lower Leg 1 - Machine Calve Raise Eccentric isometrics are one of the most effective methods for inducing hypertrophy not only in the calve muscles but through the entire body. They're also excellent for improving muscle function, mobility, strength, and stability. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466048648260-FNLBEV6Q4UR8U7WOKIJI/image-asset.jpeg Calves & Lower Leg 1 - Unsupported Barbell Calve Raise Rather than using a smith machine or variable resistance calve machine try performing barbell calve raises with no support. Not only can you overload the calves with heavy weight but the lack of stability and support further engages additional muscles of the lower legs that help to promote stability, motor control, and hypertrophy. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466048749430-PK7FY3J1E87WHYB12V5Z/image-asset.jpeg Calves & Lower Leg 1 - Leg Press Calve Raises The key with the leg press calve raise is to maintain a very slight bend in the knees throughout as this helps to alleviate stress from the joints. The hip sled leg press is an excellent mass builder for the calves as the body is hinged throughout which produces greater stretch and ultimately greater mass gains in the calves. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470848158912-GYD4SJ2CWWHZJK1C5VDV/image-asset.jpeg Calves & Lower Leg 1 - Weighted Heel & Toe Raises Performing combination heel and toe raise sets is a great way to hit both portions of the lower leg and improve muscle function throughout the foot and ankle complex. It's also an excellent drill for helping with shin splints and vertical jump performance. Performed with the pinching dumbbell technique as shown here by one of my athletes also helps to build strength in the hands, grip, fingers, and forearms. https://www.advancedhumanperformance.com/overcoming-isometrics-1 daily 0.75 2016-08-08 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466188061350-RI8U9AYVNZQL318K17OR/image-asset.jpeg Overcoming Isometrics 1 - Overcoming Isometric: Barbell Squat Overcoming isometrics are a great training tool for creating post activation potentiation, and can be employed on squats and other movements, including deadlifts, RDL's, bench press, bent over rows, incline presses, pull-ups, bicep curls, and overhead presses. These are great for strength, power, and hypertrophy. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466188061350-RI8U9AYVNZQL318K17OR/image-asset.jpeg Overcoming Isometrics 1 - Overcoming Isometric: Barbell Squat Overcoming isometrics are a great training tool for creating post activation potentiation, and can be employed on squats and other movements, including deadlifts, RDL's, bench press, bent over rows, incline presses, pull-ups, bicep curls, and overhead presses. These are great for strength, power, and hypertrophy. https://static1.squarespace.com/static/5750d5129f72662d66448028/57644104197aea954853eb3b/5764411d35a11a5a5fa9aac5/1466188060860/ Overcoming Isometrics 1 https://www.advancedhumanperformance.com/nfl-training-2 daily 0.75 2016-08-29 https://static1.squarespace.com/static/5750d5129f72662d66448028/t/57c49e37cd0f6828de290c2c/1466367960523/ NFL Training 2 https://static1.squarespace.com/static/5750d5129f72662d66448028/5766ffb403596e3a6caa5007/5766ffd86a49633b4492d168/1466367960523/ NFL Training 2 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466367972177-JWP65HOH0ENF2H6PS5VM/image-asset.jpeg NFL Training 2 - NFL Training: Explosive Hand Clap Pushups Here's one of my NFL wider receivers Larry Pinkard demonstrating his incredible upper body power as he blasts out explosive hand clap pushups very effortlessly. Hand clap pushups are a great strength, power, and explosive upper body exercise for the chest, shoulders, triceps, and core stabilizers. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466368015453-EWBIX4I4K80NMGM9GE80/image-asset.jpeg NFL Training 2 - NFL Training: Overhead Kneeling Med Ball Catch&Pass The overhead kneeling medicine ball catch and pass is a great power exercise not only for the upper body but also for the core as it involves anti-extension particularly on the catch and deceleration phase. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466368063787-5DODUSHN18LDIILH2BSA/image-asset.jpeg NFL Training 2 - NFL Training: Single -Arm Seated Row w/ Fat Grip Here's a few of my NFL combine athletes performing a great back and lat exercise. On this particular day we added the fat grips to the handles to force the athletes to work their forearms, hands, and grip strength. It also helps clean up technique as the fat grip forces the athletes to use more controlled form. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466368131014-D758BTTTUR6O7WX1LP4H/image-asset.jpeg NFL Training 2 - NFL Training: Kneeling Band Pallof Press Here's some of my NFL Combine athletes performing a very simple yet highly effective core stabilization exercise Pallof press variation. This drill emphasizes anti-rotation and rotary stability while forcing all of the muscles that surround the spine to stabilize. When performed kneeling it makes the movement even more challenging. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466368188811-EA6OTQMZBDV3SIQ2TGVJ/image-asset.jpeg NFL Training 2 - NFL Training: Hang Power Snatch The power hang snatch is a great speed and power movement for the hips and lower body as it teaches triple extension of the hips, knees, and ankles. Try to not let the feet overly flare during the catch. The athletes demonstrating that here is flaring and splitting the feet slightly more than I typically like to see however the hip extension is very powerful. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466368278454-AAW0G5ADTOO6A1RWZ5HR/image-asset.jpeg NFL Training 2 - NFL Training: Offset Barbell Press Offset movements are particularly effective for targeting the core musculature as well as the stabilizers as the individual has to lift the load in a controlled fashion even though one side is loaded with more weight. Typically a 10-15 pound difference between sides will be plenty. Perform several reps with the heavier weight loaded to one side then switch so the heavier weight is loaded to the opposite side. This requires incredible levels of tightness, core strength, focus, stability, balance, and overall motor control. It's a great way to add accessory movements after performing heavy lifts. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466368326766-L3P4K11D4A1G1OH51KQ5/image-asset.jpeg NFL Training 2 - NFL Training: Lunge w/ Dumbbell Curls Here's a great bicep movement that also works the lower body stabilizers. Essentially you're simply holding a lunge position which makes it very difficult to perform curls in this position as it forces the lifter to be very smooth and also tilts them over slightly creating greater tension in the contracted position. It's nearly impossible to cheat on this and any use of momentum will cause you to lose your balance. Try performing 5 reps on each leg. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466368382026-UWODVGJC60EM3LC73YKK/image-asset.jpeg NFL Training 2 - NFL Training: Renegade Incline Plank Row This renegade row variation is a great combination core and back/lat movement. It's also a great exercise for the end of a heavy workout. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466368683334-SVZKO5S5JWJ1K0JNJHE0/image-asset.jpeg NFL Training 2 - NFL Training: Reverse Band Squats The reverse band squat is an excellent squat variation that involves accommodating resistance. The allows the lifter to handle heavier weight as the bands help to de-load the hardest portion of the movement which is the bottom. Here's one of my football players performing it with very heavy weight. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466368738719-A29NKZ97EMRUAL3DEJ0O/image-asset.jpeg NFL Training 2 - NFL Training: Kneeling DB Curls w/ Mid Pause Here's Ike one of my football players training for the NFL. If you're going to perform curls, doing them kneeling is a great way to target both the arms and core stability. This also forces the lifter to use very strict form as any rocking or cheating will throw you off the bench. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466368785067-EGW6JJFSYVVOBTD36V0P/image-asset.jpeg NFL Training 2 - NFL Training: Farmer's Walk W/ Chains The farmers walk with chains is a great way to provide additional overload to the traps, upper back, core, and legs without further taxing the grip which is often times limiting factor. Here's a few of my NFL athletes performing it with 100 lb dumbbells and an additional 60 lbs of chains. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466368825598-8K2NBEM79CD93N8HEHPO/image-asset.jpeg NFL Training 2 - NFL Training: Reverse Band Bench Press The reverse band bench press is an excellent chest movement that utilizes accommodating resistance via band assistance particularly during the stretched position. The bands provide little assistance at the top however at the bottom they provide slight weight release to allow the lifter to experience more constant tension throughout the full range of motion. This produces even greater gains in functional strength and size. Here's a few of my collegiate and NFL football players showing proper form with accentuated negatives (slow eccentrics), and pausing in the bottom position. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466368868340-VNON6JMXBCX1VZ764OED/image-asset.jpeg NFL Training 2 - NFL Training: Push Press Here's one of my athletes crushing a 275 pound push press while maintaining control in the top position. The push press is a great upper body strength training movement for the shoulders, traps, upper back, triceps, core, and stabilizers. It's also an excellent full body speed and power movement. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466368916793-XHAAZ78CBE7K1PDZ7Q78/image-asset.jpeg NFL Training 2 - NFL Training: Plyometric Tuck Jump Series This tuck jump series is a great plyometric protocol for increasing jump performance, speed, power, and explosiveness, as well as body control. Here's a few of my NFL combine athletes showing how it's done. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466368959348-7TSH8IJWO8OG6U6T3YU0/image-asset.jpeg NFL Training 2 - NFL Training: Double-Pause Kettlebell Deadlift w/ Chains Here's NFL defensive end Jarius Wynn performing a very unique exercise I recently came up with to teach motor control, technique, tightness, and proper deadlifting and squat mechanics. It's also highly taxing on the surrounding musculature of the body including the legs, core, back, shoulders and more and also produces a significant degree of oxygen depletion and heart rate elevation. If you're looking for a deadlift or squat variation to improve technique as well as a movement that acts as a conditioning tool, this one fits the bill. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466369069110-33343Y0AO6JREYN4XKKR/image-asset.jpeg NFL Training 2 - NFL Training: Lying Pallof Press Here's NFL defensive end jarius Wynn working on core strength with the lying Pallof press. I've been working quite a bit with Jarius on improving core strength and his ability to stabilize his spine through enhanced core rigidity and full body tightness. This Pallof press variation is a great drill for addressing anti-rotation and rotary stability as the load really wants to rotate your body and shift it out of alignment. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466369144436-V0YPZYI94Z10C2GNNQOS/image-asset.jpeg NFL Training 2 - NFL Training: Box Jump to Reverse Depth Drop The box jump and reverse depth drop is an excellent combination power movement that's excellent for improving jump performance, speed, and overall power output. The reverse depth drop is one of my favorite lower body deceleration drills as it places the body into a more hip dominant position compared to the typical depth drop going forward. As a result it's easier on the knees and reinforces optimal hinge mechanics. Here's a few of my NFL and college football players showing how it's done. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466369183498-0QIOSMSPSGERG7TYLCZD/image-asset.jpeg NFL Training 2 - NFL Training: Partner-Accelerated Plyometric Pushups Here, I'm working with NFL wide receiver Larry Pinkard, coaching and assisting him through a great upper body power exercise that teaches acceleration and deceleration. This also wakes up all of the available fibers of the upper body as the level of recruitment needed to decelerate your body and absorb the high levels of force are significant. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466369257789-K4TXVWN3O0GPVG5O9GCH/image-asset.jpeg NFL Training 2 - NFL Training: Single-Leg Swap w/ Bumper Plate Jarius Wynn, one of my NFL athletes, performing the singl- leg swap with a bumper plate. This one of my favorite single-leg swap variations as it simultaneously addresses strength deficits in the grip and hands as well as the feet and ankles. In addition this variation tends to have an immediate impact on improving balance and stability as the heightened activation of the hands and fingers produces concurrent activation potentiation (CAP). The CAP phenomenon simply describes a scenario where activation of the smallest muscles in the extremities increases neural drive throughout the entire body including activation to the core, spinal stabilizers, shoulders, hips and other muscles. As a result there’s improved balance and motor control due to increased activation of stabilizers as well as immediate reduction in energy leaks. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466369328976-P6O07QXOCD4VPVOZ0W9G/image-asset.jpeg NFL Training 2 - NFL Training: Good Mornings w/ Bands Here, NFL Defensive End, Jarius Wynn, performs banded good mornings. Good mornings combined with accommodating resistance are a great exercise for targeting the glutes and hamstrings while minimizing stress to the low back as the bar is deloaded towards the bottom of the movement. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466369405652-32CXAWX287XVNK8B0AD2/image-asset.jpeg NFL Training 2 - NFL Training: Band-Resisted Bench Press Here's one of my football guys working on the band-resisted bench press. The bands provide a unique form of accommodating resistance by creating greater and greater tension as you drive the weight up. It also produces a strong sling-shot effect forcing the lifter to absorb force and decelerate the load. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466369446677-0VTGHGSS1OEK0XM54RX4/image-asset.jpeg NFL Training 2 - NFL Training: Yielding Isometric Overhead Press w/ Pause The yielding isometric overhead press variation is a great pressing movement for teaching the lifter how to control the eccentric phase of the lift as it forces the lifter to pause at the mid-point of the eccentric/negative lowering phase of the movement before reaching the bottom. In this video, NFL defensive end Jarius Wynn performs these with excellent form. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472495705777-XR7P1T9T3JNHDL6VOXVJ/image-asset.jpeg NFL Training 2 - NFL Training: Single Arm Weighted Plank Here's a few of the NFL players I've had the opportunity to work with while partnering with Georgia Sports Performance, included in this video Fernando Velasco and Cordy Glenn. Here I have them performing a single arm weighted plank to improve core stability, ant-rotation, spinal alignment, rotary stability, and improved postural control. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472495753120-LOK2Z50MSRIEY8XOGLZR/image-asset.jpeg NFL Training 2 - NFL Training: Partner Accelerated Kettlebell Swings Here's NFL defensive end Jarius Wynn performing partner resisted or manual accelerated kettlebell swings. The intensity of the deceleration forces, eccentric overload, and force absorption required during this movement is incredibly high making it an extremely effective drill for the entire posterior chain. If you need something to wake up your glutes and hamstrings as well as your postural muscles or if you simply need an exercise to work on force absorption and power output then this one fits the bill. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472495832961-LHTZI9CH25PC10USCXFS/image-asset.jpeg NFL Training 2 - NFL Training: Barbell Curls w/ Chains Here I have NFL linebacker performing barbell curl with chains. This provides accommodating resistance and constant tension so that as he curls the weight up to a stronger position (top position) he's lifting more weight due to more total chains elevating off the floor. If you're looking for an arm exercise to crush your biceps, produce increased arm growth and hypertrophy, and improve your arm strength you'll want to give this a go https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472496675138-54RXVZ8ZH0JQUEVON1B4/image-asset.jpeg NFL Training 2 - NFL Training: Barbell Skull Crushers w/ Chains Here I have NFL linebacker Adrian Hubbard performing barbell skull crushers with chains. This provides accommodating resistance and constant tension so that as he drives the weight up to a strong position he's lifting more weight due to more total chains elevating off the floor. If you're looking for an arm exercise to crush your triceps, produce increased arm growth and hypertrophy, and improve your bench press strength you'll want to give this a go. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472502232737-MM7HJ87XX2HB9TVEW9J6/image-asset.jpeg NFL Training 2 - NFL Training: Bottoms-Up Cross-Loaded Overhead Suitcase Carry Here's one of my NFL athletes Fernando Velasco performing a unique loaded carry variation that's excellent for core stability, shoulder mobility, rotary stability, postural alignment, shoulder stability, motor control, and full body strength. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472502358005-873BJPS1XJVBMH6ZM5CY/image-asset.jpeg NFL Training 2 - NFL Training: Zercher Squats & Rack Pulls w/ Chains Here’s a great lower body and posterior chain superset combo demonstrated by two of my NFL athletes Fernando Velasco and Jarius Wynn. I had them use the rack pull with chains to amp up the nervous system and produce post activation potentiation allowing them to create high levels of power output and motor unit recruitment on the lighter The Zercher squats. The accommodating resistance on both exercises allows for greater overload at the top of the movements (the strongest position), while deloading the weaker bottom position. Besides reinforcing high power output and hip drive this combination is extremely effective for producing size and strength gains throughout the entire body. The rack pulls crush the upper back, low back, traps, glutes and grip, while the Zercher squat emphasize the quads, glutes, hamstrings, shoulders, biceps, upper back, and anterior core. We used a protocol of 4x4 on each movement as the goal was a combination of power, strength, and hypertrophy. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472502432014-9SHYC1W3NB74GB6NSYPZ/image-asset.jpeg NFL Training 2 - NFL Training: Reverse Band Deadlifts Here's one of my NFL athletes Jarius Wynn performing reverse band deadlifts by using accommodating resistance. In essence the bands assist the lifter at the bottom of the movement allowing them to use heavier weight while maintaining high levels of power output. It's also excellent for producing hypertrophy and functional size as the lifter is able to handle very heavy loads in the strongest positions. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472502501734-Y1WP3RWQQOWM0ZTW0KPI/image-asset.jpeg NFL Training 2 - NFL Trianing: Close-Grip Pushups w/ Minnesota Vikings' Taylor Heinicke Tucking the elbows on pushups can be difficult for some individuals to implement. Although pushups on rings, stability balls, and pushup handles typically improves this issue, the close grip variation (hands 4-10 inches apart) is one of the most effective variations for teaching proper scapular positioning, elbow tuck, lat activation, and shoulder packing. It’s also a superior and suitable substitute for diamond pushups as the diamond or triangular hand placement tends to promotes elbow flare, scapular elevation, and internal rotation due to the hands rotating inward to create the diamond figure. Incorporating a straight finger position in conjunction with a close grip reinforces proper glenohumeral joint positioning rather than impairing it. Here’s an example of how I use it with Minnesota Vikings quarterback Taylor Heinicke to prep him for the intense demands of the NFL season. https://www.advancedhumanperformance.com/bands-chains-1 daily 0.75 2016-08-08 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466273993971-72FADM338JROJPUNAMDM/image-asset.jpeg Bands & Chains 1 - Band Resisted Overhead Press Great variation of the overhead press with accommodating resistance. Make sure you get get thoracic spine extension at the bottom by flexing your lats and upper back and sticking your chest out while keeping your core tight. At the top drive the weight up and back and get the head through. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466273993971-72FADM338JROJPUNAMDM/image-asset.jpeg Bands & Chains 1 - Band Resisted Overhead Press Great variation of the overhead press with accommodating resistance. Make sure you get get thoracic spine extension at the bottom by flexing your lats and upper back and sticking your chest out while keeping your core tight. At the top drive the weight up and back and get the head through. https://static1.squarespace.com/static/5750d5129f72662d66448028/5765903f29687f6102a9d847/576590c96fd27c0afee48e09/1466273990645/ Bands & Chains 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466274082009-H0Q5OGPEU4QFZ4OZKR44/image-asset.jpeg Bands & Chains 1 - Overhead Press w/ Chains An excellent variation of the military press. Chains add a form of accommodating resistance increasing the load towards the top where the lifter is strongest. This weight was starting to approach my max. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466274137052-7W1FYMMUEYHYZV51OYUY/image-asset.jpeg Bands & Chains 1 - Good Mornings w/ Chains Good-mornings are a great posterior chain exercise that effectively target the glutes, hamstrings, low back, and also help reinforce proper hinge mechanics and spinal alignment. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466274205722-FTX6CTS1NN4WUHITQX7P/image-asset.jpeg Bands & Chains 1 - Band-Resisted Bench Press w/ Hanging Bands This is a loose-band hanging-kettlebell bench press with band resistance. The hanging kettlebells provide oscillations and instability to the bar forcing all the muscles spindles, proprioceptors, and stabilizers to fire. The low band attachments provide accommodating resistance, increasing the tension as you approach the top. Stopping short of touching the chest at the bottom helps keep constant tension on the muscles. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466274256258-LH3OXTAYSB18IENONL0G/image-asset.jpeg Bands & Chains 1 - Band-Resisted Squats w/ Chains After 2 months of working with Ben (who competes in bodybuilding, physique, powerlifter, and Olympic lifting),continues to demonstrate huge increases in strength and size with excellent improvements in muscle function and technique. The bands and chains add accommodating. The bottom is approximately 325 and the top is well over 400. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466274344730-OGQ5NNRVP7PDY3BOFCOX/image-asset.jpeg Bands & Chains 1 - Band-Resisted Bench Press (REI) Dr. Seedman performs bench presses with Rapid Eccentric Isometrics (REIs), an advanced proprietary training technique he developed to improve performance and muscle function. REIs are an advanced technique, and should only be used once proper form has been established with standard eccentric isometrics. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466274468043-3ZGPDBEREOJNTS5X9VIB/image-asset.jpeg Bands & Chains 1 - Band-Resisted Squats (REI) Dr. Seedman performs squats with Rapid Eccentric Isometrics (REIs), an advanced proprietary training technique he developed to improve performance and muscle function. REIs are an advanced technique, and should only be used once proper form has been established with standard eccentric isometrics. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466274626083-PTQXY4R3C2FN5NUNZ6O8/image-asset.jpeg Bands & Chains 1 - Squats: Hanging Bands Hanging Band squats are an excellent variation of barbell back squats that focus on stability and motor control. Focus on keeping the core tight and locking the spine into position throughout. Partial repetitions will allow for greater control and constant tension throughout. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466274677643-O7V1DF564S1LK1DPSXDW/image-asset.jpeg Bands & Chains 1 - Incline Barbell Press: Hanging Bands This is one of the more difficult variations of a chest press as all the stabilizers around the upper torso and core must work over-time to control the load. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466274741807-ASO4ZK4VMXPCI09W1RUX/image-asset.jpeg Bands & Chains 1 - Barbell Lunges w/ Hanging Bands Here's Marcus, an NFL veteran who's spent several years with the New York Jets. We spent a lot of time this off season improving his strength and stability. Here I have him performing an eccentric isometric variation of barbell lunges using the hanging band technique. This method forces all of the stabilizers and proprioceptive mechanisms such as muscle spindles to work overtime to balance the free hanging load. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466274823522-KAZ0L9T7LX5XHC7GZIIK/image-asset.jpeg Bands & Chains 1 - Overhead Press (w/ Power Holds): Hanging Bands Here's one of my clients performing a very difficult variation of the overhead barbell press/military press using the hanging band technique. This method is excellent for recruiting all of the proprioceptors of the body as stabilization and balance are critical for controlling the load. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466274907707-QCHGPGPRDCRP4AR3F789/image-asset.jpeg Bands & Chains 1 - Squat w/ Chains & Compensatory Acceleration Performing squats with accommodating resistance such as bands and chains increases tension throughout the body, forcing you to stay incredibly tight. Furthermore, it requires you to lift with maximal force and power production on the concentric phase in order to accelerate through the additional tension provided by the bands and chains. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466274999785-B5D4KSGYNRAPJMLDLSF4/image-asset.jpeg Bands & Chains 1 - Pullups w/ Chains Performing pull-ups with chains hanging from the upper shoulders and neck is a great variation for teaching proper pullup mechanics. This specific variation tilts the lifter back to a slightly greater degree than normal pullups thereby emphasizing proper shoulder mechanics. Most lifters try to stay too upright when performing pullups. This variation teaches you to lean away from the bar which is ideal. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466275055160-BWH5R1RFO20BMNMXBX2R/image-asset.jpeg Bands & Chains 1 - Ring Dips w/ Chains Here's a great dip variation for hitting the chest and triceps while teaching the lifter how to create significant forward lean which is essential for optimizing shoulder position. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466275101968-U3HBSTLSU2X4YBS2QORJ/image-asset.jpeg Bands & Chains 1 - Squat-Stance Deadlifts w/ Chains Using chains on deadlifts helps provide added resistance to the top of the movement forcing the lifter to drive more forcefully with their hips. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466275165216-09YPJH4K09LSJ8J09BNM/image-asset.jpeg Bands & Chains 1 - Speed Squat-Stance Deadlifts w/ Chains Here's one of my clients using excellent form for squat stance deadlifts. Adding chains with a moderately light loads is a great way to provide accommodating resistance and work on power output. Focus on driving with the hips and squeezing the glutes powerfully at the top. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466275260012-QSXMRZM76PZO4WS75BL9/image-asset.jpeg Bands & Chains 1 - Double-Pause KB Deadlift w/ Chains If you're looking to change up your deadlift or squat workout, try performing this unique kettlebell variation. If you're needing an added boost in intensity try adding chains. As far as the protocol goes, you simply lift the weight up 1 inch off the floor, pause, drive to the top, lower slowly, pause 1 inch from the floor, set the weight back to the floor gently, then repeat. Simple but brutal and highly effective for increasing, strength, size, functional muscle mass, motor control, and technique. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466275332533-74WWX1QC7N0R2111PSB9/image-asset.jpeg Bands & Chains 1 - Band-Resisted Low Bar Lunges The low bar lunge with band resistance is one of the most effective lunging variations for crushing the entire lower body especially the glutes, hamstrings, and quads. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466275393449-VZWDHZQJ1JKDHWPSWNSK/image-asset.jpeg Bands & Chains 1 - Low Bar Speed Squats w/ Chains Low bar speed squats are great for improving power, force production and movement mechanics in the hips. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466275434365-WFXFUEUT3KRMLU4T8J3A/image-asset.jpeg Bands & Chains 1 - Band-Resisted Kettlebell Swings If you're looking for a great variation of the kettlebell swing this one is a must try. The movement emphasizes deceleration forces the lifter must deal with as they absorb force in the eccentric position. The bands also create constant tension in the glutes particularly in the fully contracted position. If you're looking for a new variation to crush your glutes and hamstrings as well as one that improves hip power and hip function you'll definitely want to give this a try. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466275587399-LZ2G4E5HATNTWN6T1HL4/image-asset.jpeg Bands & Chains 1 - Reverse-Band Bench Press The reverse band bench press is an excellent chest movement that utilizes accommodating resistance via band assistance particularly during the stretched position. The bands provide little assistance at the top however at the bottom they provide slight weight release to allow the lifter to experience more constant tension throughout the full range of motion. This produces even greater gains in functional strength and size. Here's a few of my collegiate and NFL football players showing proper form with accentuated negatives (slow eccentrics), and pausing in the bottom position. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466275501775-UXET0AUQPSZR7ISKCS9W/image-asset.jpeg Bands & Chains 1 - Reverse Band Squats The reverse band squat is an excellent squat variation that involves accommodating resistance. The allows the lifter to handle heavier weight as the bands help to de-load the hardest portion of the movement which is the bottom. Here's one of my football players performing it with very heavy weight. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466275661839-1QBBHMPEJ8N3DKVWL01A/image-asset.jpeg Bands & Chains 1 - Band-Resisted Barbell Rollouts The band resisted mini or barbell rollouts from a pushup position is one of the most brutally difficult core and anti-extension movements you'll ever perform. You'll only need a few inches of motion and you'll feel every muscle in your abs, triceps, lats, chest, and hips fire to resist extension.   https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466275723081-HQF6955O60WEN2DV8Z8H/image-asset.jpeg Bands & Chains 1 - Band-Resisted Anti-Rotation Rollouts The anti-rotation barbell rollout is a highly advanced core movement that involves rotary stability, anti-extension, complete core stabilization, and anti-rotation. The movement feels in between a typical ab rollout and a Pallof press. Because of the high amount of tension needed to lock the movement in, the range of motion will be slightly smaller than normal however the intensity of activation will be incredibly high. For the set up, simply loop the band towards one end of the barbell and perform a set number of reps then switch the band to the opposite end of the barbell to complete both sides. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466275789430-6KJ1VWNFJ7ZDZA0NGGT6/image-asset.jpeg Bands & Chains 1 - Reverse Grip Bench Press w/ Chains The Reverse Grip Chain Bench Press is a great chest press variation that also taxes the triceps heavily due to the accommodating resistance towards the top of the movement. Combined with a reverse grip the triceps receive intense stimulation. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466275835813-GQD10R7JXEO70QJHP9MO/image-asset.jpeg Bands & Chains 1 - Isolateral Chain Rows This iso-lateral chain row is a very unique exercise as the strength curve is actually reverse of what the muscles are during the row. Generally, this is not favorable; however, because the bottom is so deloaded and the top is so heavy the lifter can focus all of their effort in the top fully contracted position where a majority of the weight is off the floor. The squeeze and intensity of contraction throughout the back and lats sparks new growth and hypertrophy. And it looks really cool. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466275962644-T3F69CEX76PZI4YSJ0PK/image-asset.jpeg Bands & Chains 1 - Barbell Lunges: Draping Chains The draping chain technique is a great way to work your stabilizers, proprioceptors, core, and primary muscles groups, as it forces the lifter to stay incredibly tight and locked in as a means for ensuring the hanging chains don't sway. This technique is particularly difficult when applied to a lunge due to the balance required. The combination is great for the quads, glutes, hamstrings, and entire lower body. Here's Ben, one of my powerlifter and bodybuilder clients, demonstrating it. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466276069828-65TRJN4WPBZQ3J5L130L/image-asset.jpeg Bands & Chains 1 - Isolateral Incline Chain Press Most movements that involve accommodating resistance utilize the barbell thereby eliminating the ability to target each side individually as one would with dumbbells. This chain variation is essentially a dumbbell or kettlebell variation of chain presses and absolutely crushes the chest, shoulders, triceps, lats, and shoulder stabilizers. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466276107749-R17R0GWS1IGTCC3OJIKQ/image-asset.jpeg Bands & Chains 1 - Goblet Squat w/ Chains The goblet squat is a great exercise but unfortunately the upper body can be the limiting factor as holding a heavy dumbbell can become quite exhausting for the shoulders and arms. This keeps the lifter from being able to full tax the legs. Performing them with additional weight by loading chains around the neck and traps is a fantastic method for resolving this issue as the added load places greater stress on the legs without fatiguing the upper body further. In addition performing them as eccentric isometrics as shown in the video by going slow on the negative and pausing in the stretched position places greater stress on the surrounding musculature. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466276156804-1695VQQ9I34GV0M3SCMM/image-asset.jpeg Bands & Chains 1 - Good Mornings w/ Bands Here's Jarius Wynn, NFL defesnive end, performing banded good mornings. Good mornings combined with accommodating resistance are a great exercise for targeting the glutes and hamstrings while minimizing stress to the low back as the bar is deloaded towards the bottom of the movement. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470621502802-RPK8F0LMEY78OQJHK7AC/image-asset.jpeg Bands & Chains 1 - Double Pause Gliding Kettlebell Deadlift (w/ Chains) NFL defensive end Jarius Wynn performs a unique gliding or hover kettlebell deadlift with a double pause. I stole the standard kettlebell variation from Tony Gentilcore and Mike Perry. To make it more intense, I added chains to create greater overload. Pausing in the the concentric phase teaches excellent pulling mechanics and really reinforces the idea of keeping a rigid spine and tight lats without letting the hips shoot up or the chest drop over. If you're looking for a deadlift or squat variation to improve technique as well as a movement that acts as a high intensity conditioning tool, this one fits the bill. https://www.advancedhumanperformance.com/female-figure-1 daily 0.75 2016-10-09 https://static1.squarespace.com/static/5750d5129f72662d66448028/t/57fac549414fb528b415f0cb/1466183372026/ Female Figure 1 https://static1.squarespace.com/static/5750d5129f72662d66448028/57642eb79de4bb8230a08f0f/57642ecc8748e3b1db3fcac3/1466183372026/ Female Figure 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466183538771-W28NLLFUHORI5RPWEK4I/image-asset.jpeg Female Figure 1 - Female Figure Training: Single-Arm Weighted Ball Plank Here's one of Dr. Seedman’s female figure athletes performing a very advanced core and plank exercise. This single-arm variation of the weighted plank performed on the ball taxes your entire midsection not to mention all of the muscles throughout your entire body. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466183609903-7I8C2J6O0RSW53W07XNC/image-asset.jpeg Female Figure 1 - Female Figure Training: Elevated Side Windmill Plank Here's one of the best core, hip, and full body stabilization movements you can do, performed here by a national level figure competitor. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466183372205-GQUGVK7A6EVX3XMAHDWJ/image-asset.octet-stream Female Figure 1 - Female Figure Lower Body Training: Lunges with Chains https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466183714385-1CJ97P5ESZ2VM67Q6XWS/image-asset.jpeg Female Figure 1 - Female Figure Training: Single-Leg RDL (Unstable Surface) Adding an unstable surface to the single-leg RDL further challenges this great movement a great movement for the entire posterior chain. Here's one of Dr. Seedman’s professional figure athletes performing it with great form. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466184828766-JNWGN7RVXGJQL3YL9VSQ/image-asset.jpeg Female Figure 1 - Female Figure Training: Bench Quadruped & One Arm DB Row Excellent exercise for teaching the body how to engage the core while simultaneously working the lats and upper back. This exercise also re-enforces strict rowing technique as any cheating, excessive momentum, or excessive rotation will cause you to lose your balance. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466184917150-SX6PN3MS0JC6ETQCWHIG/image-asset.jpeg Female Figure 1 - Female Figure Training: Pallof Press Perturbation Excellent partner-assisted exercise for core stabilization using unpredictable oscillations. Start with the standing variation first before performing the more difficult bench version shown here. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466185115657-0QTK1UYUAVDPE0ID9W37/image-asset.jpeg Female Figure 1 - Female Figure Training: Ab Rollout (w/ Partner Accleration) This ab rollout variation with partner acceleration is one of the most advanced rollout variations as the anti-extension forces the lifter must create to keep the spine in neutral alignment is incredibly high. The ab rollout is also a very similar movement pattern to the pullover exercise as it involves nearly the same musculature and very similar activation patterns and mechanics. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466184333170-M5HDBJYB0VIFUBQ1PC1O/image-asset.jpeg Female Figure 1 - Female Figure Training: Rotary Stability on BOSU Here's one of Dr. Seedman’s female figure competitors performing a difficult variation of the quadruped, which greatly challenges all of the stabilizers of the core. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466185377959-F2H23LUE47YPYZ3FYLZ7/image-asset.jpeg Female Figure 1 - Female Figure Training: Squats w/ Varied Angles Varying your squat angle just slightly by elevating a portion of your foot can alter the emphasis and dictate which portion of the lower body you're targeting most. When the toes are elevated it forces the hips back further placing more stress on the posterior chain, glutes, and hamstrings. When the heels are slightly elevated, this places greater stress on the quads. The normal stance (no foot elevation) hit's the lower body equally. This tri-set squat combination is a great way to increase hypertrophy and size gains throughout the entire lower body. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466184729269-UAVVSL640K0U8UYQBPXO/image-asset.jpeg Female Figure 1 - Female Figure Training: Safety Bar One-&-Half Squats Dr. Seedman’s client performs one-&-half style squats using the safety bar with approximately 135lbs. Notice how she gets proper depth without collapsing or losing tightness. This is a great technique for loading the quads particularly the vastus lateralis, which gets emphasized in the bottom half of the squat. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466183780082-XOJ00JUNY178DAN1C8KI/image-asset.jpeg Female Figure 1 - Female Figure Training: Belt Squat The belt squat offers a unique, effective squat variation for isolating the lower body while taking stress off the low back. Notice Dr. Seedman’s client--her first rep is a "feel rep" as she finds the right position. After that, she finds a natural path to follow. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466185066139-WA92BGL9Z4K177VSUZ8M/image-asset.jpeg Female Figure 1 - Female Figure Training: Low Bar Bulgarian Squats Here's one of Dr. Seedman’s figure competitors preparing for a figure show. The exercise she's performing is a low bar variation of the Bulgarian squat. This variation places even greater strain on the glutes and posterior chain due to bar placement that tilts the body over slightly more. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466183414249-82IO0U4D18Z75NA8DH4Q/image-asset.jpeg Female Figure 1 - Female Figure Training: Lunges w/ Chains Heavy barbell lunges and barbell squats are a must for figure and bikini competitors. Here's one of Dr. Seedman’s national level figure competitors demonstrating the proper form. These movements produce incredible results in the glutes, hamstrings, quads, inner thighs, outer thighs, and surrounding musculature. Performed with chains, these exercises are even more challenging, as they provide constant tension to the muscles in the form of accommodating resistance. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466183851778-WB5U6687BH14Y4XYXT7J/image-asset.jpeg Female Figure 1 - Female Figure Training: Squat-Stance Deadlifts (w/ Chains) Using chains on deadlifts allows the athlete to use heavier weights than normal, specifically to the top of the movement, forcing the lifter to drive more forcefully with their hips. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466184270262-CP3L20AKVPPHDBWE8PBL/image-asset.jpeg Female Figure 1 - Female Figure Training: Weighted Box Jumps Using a medicine ball to load a box jump is a safe and effective way to hyperactive the nervous system, forcing the body to recruit a higher threshold motor units. Try to hold and stick a squat position both at the top of the landing and when rebounding back to the floor. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466184976358-ZNJ4S80C8GP77KSVMVPJ/image-asset.jpeg Female Figure 1 - Female Figure Training: Barbell Jump Squats The barbell jump squat is a great explosive lower body exercise to enhance power output and activation of fast twitch muscle fibers. Dr. Seedman’s client models exceptional form. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466184387600-2LITEVTZCQD4NG72EAFV/image-asset.jpeg Female Figure 1 - Female Figure Training: Unilateral Calve Raises Find out how you can hire Dr. Seedman as your sports performance coach, celebrity personal trainer, and sports nutrition specialist. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466184033130-J37IHZPYOOIMY27OWRTD/image-asset.jpeg Female Figure 1 - Female Figure Training: Kettlebell Swings (80lbs!) Here, a national figure competitor easily hitting 80lb kettlebell swings. Notice the controlled hip drive and snap at the top of the movement. The movement requires an excellent hip hinge and strong hip drive to finish. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466184184143-VG77A0T8H6F1MN3LYSHD/image-asset.jpeg Female Figure 1 - Bottoms Up Kettlebell Snatch: Continuous Double Arm Here's one of my clients and 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466184186125-AQO2CO7UEE7LECLINH00/image-asset.jpeg Female Figure 1 - Female Figure Training: Bottoms Up Kettlebell Snatch Leslie Lee, one of Dr. Seedman’s clients and a NPC figure competitor, performs 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466184481591-MEVE0O7L0X2RISX2XH0G/image-asset.jpeg Female Figure 1 - Female Figure Training: Weighted Fat Grip Pull-ups Adding Fat Grips to chin-ups and pull ups allows you to further tax grip and forearm strength. Here, Dr. Seedman has his client, and national figure competitor, Leslie Lee perform an intense set of weighted pull-ups. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466184560904-R23TMQQ7I172F23X3O5F/image-asset.jpeg Female Figure 1 - Female Figure Training: Bottoms-Up Press (w/ Bumper Plates) Dr. Seedman's client performs a very difficult bottoms-up overhead press variation. This is extremely impressive display of control and strength. Most high-level male athletes are unable to do this. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466184644260-JT6H42C7U86HY3304VHE/image-asset.jpeg Female Figure 1 - Female Figure Training: Bottoms-Up Press (w/ Kettlebells) At just over 120lbs, this national figure competitor performs iso-lateral bottoms-up presses with 30-pound kettlebells, displaying a level of control impressive for any athlete. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466185224093-TTT9SRG325WQMG5AF5BC/image-asset.jpeg Female Figure 1 - Female Figure Training: Kettlebell Cleans Kettlebell cleans are a great hip-dominant power movement that also require a high level of upper body strength and core stability. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466185583179-ME6M1LXWZII0UT0PSX6A/image-asset.jpeg Female Figure 1 - Female Figure Training: Reverse Grip Overhead Press The Reverse grip overhead press is one of my favorite variations for teaching lifters how to properly tuck their elbows and centrate their glenohumeral joint on the overhead barbell press. It’s also a great movement for teaching individuals how to maximally recruit their triceps during the overhead press which is critical for maximizing strength and size gains. Because it can be slightly tricky to grip, I generally recommend taking a slightly wider hand placement as this can take pressure off the wrist and hands. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466185663506-KM7HLP5JV92D3FCHNI7Y/image-asset.jpeg Female Figure 1 - Female Figure Training: Isolateral Overhead Press: Hanging Bands This is a fantastic way to incorporate the hanging band technique while working each side of the body individually. Setup is simple: take two cable handles, and loop bands through them while attaching plates to the bands. You now have a great way to perform isolateral hanging band technique training. Performed with the overhead press is quite difficult due to the instability and continual oscillations. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466185518186-3MHDKDDR1469G3V01T9Q/image-asset.jpeg Female Figure 1 - Female Figure Training: Kettlebell Tricep Kickbacks 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466185458176-9F3PM8DBSS2IO28C3LSW/image-asset.jpeg Female Figure 1 - Female Figure Training: Kettlebell Squat & Curl Credit to Kyle Arsenault for creating this unique but effective movement that forces the lifter to perform a strict and controlled movement and uses aforward lean to produce incredible strain on the biceps. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472496048132-1NN20XHU5U9YSVU9UI48/image-asset.jpeg Female Figure 1 - Stretched Ball Plank / Long Lever Plank on Stability Ball The stretched ball plank is an extremely intense core exercise that strongly taxes the entire abdominal region and spinal stabilizers. The key is walking your feet back as far as possible as this creates the strongest extension forces that your body will have resist throughout by contracting the core musculature. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472506467847-2KFSPF798MAX00YQFAY2/image-asset.jpeg Female Figure 1 - Double Javelin Push Press - Isolateral The isolateral javelin push press is an extremely difficult exercise as it requires incredible levels of strength, power, stability, balance, coordination, and technique. If you don't have the strength to perform this movement in a strict fashion the push press variation allows you to incorporate it into your routine only with the added challenge of controlling the highly volatile load. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1474236615257-MVX8IFBY0MQZ90E10P19/image-asset.jpeg Female Figure 1 - Heavy Barbell Lunges with Chains and Unstable Surface Here's one of my female figure athletes Leslie Lee performing very heavy chain lunges while having her front leg on a cushioned surface. The soft surface makes the movement more unstable and recruits additional muscle fibers to control the movement. If you're looking for an exercise to tax the entire lower body as well as every stabilizer from head to toe this is it. https://www.advancedhumanperformance.com/dips-1 daily 0.75 2016-06-17 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466190461006-604MJ931L8NAIJJPI2FG/image-asset.jpeg Dips 1 - Training Tutorial: Dips Technique Dips are an incredible exercise for strengthening the upper body. Unfortunately most lifters perform them incorrectly. As the video explains, the scapula and shoulders need to be depressed, retracted and medially rotated towards the spine rather then letting the shoulders roll over into internal rotation. When performed properly the dip movement is fairly compact. Going too deep on dips will compromise proper mechanics as there will no longer be centration of the glenohumeral joint. The technique for dips really involves the same osteo-kinematics as rows or pushups as the spine and shoulders must be locked into proper alignment. Be sure to hinge at the hips and hollow out the core as this will help set the spine and scapula. Dorsiflexing the feet will also assist in retraction of the shoulder blades and will cause increased irradiation, concurrent activation potentiation, and tightness throughout the body. The goal is no weak links or areas that leak energy/force whether it's on dips or any other movement. Finally, mechanics for dips will be identical on both the ring variations and parallel bar variations if proper technique is employed. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466190461006-604MJ931L8NAIJJPI2FG/image-asset.jpeg Dips 1 - Training Tutorial: Dips Technique Dips are an incredible exercise for strengthening the upper body. Unfortunately most lifters perform them incorrectly. As the video explains, the scapula and shoulders need to be depressed, retracted and medially rotated towards the spine rather then letting the shoulders roll over into internal rotation. When performed properly the dip movement is fairly compact. Going too deep on dips will compromise proper mechanics as there will no longer be centration of the glenohumeral joint. The technique for dips really involves the same osteo-kinematics as rows or pushups as the spine and shoulders must be locked into proper alignment. Be sure to hinge at the hips and hollow out the core as this will help set the spine and scapula. Dorsiflexing the feet will also assist in retraction of the shoulder blades and will cause increased irradiation, concurrent activation potentiation, and tightness throughout the body. The goal is no weak links or areas that leak energy/force whether it's on dips or any other movement. Finally, mechanics for dips will be identical on both the ring variations and parallel bar variations if proper technique is employed. https://static1.squarespace.com/static/5750d5129f72662d66448028/57644a5ef7e0ab805c58daa6/57644a7c91b1868db9a26939/1466190460418/ Dips 1 - Dr. Seedman Explains Proper Technique for Dips https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466190545101-Q5CVVF1L7SSJ6U9SWD8O/image-asset.jpeg Dips 1 - Weighted Dips Dips are often improperly performed. Be sure to create a hip hinge by leaning forward at the torso and slightly driving your feet forward while keeping the toes dorsiflexed. This is a great mass and strength exercise for the chest, triceps, and shoulders especially when using added weight. Be sure to stop at the bottom when the arms are parallel to the floor. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466190602032-W55NSGWK5ZUUZUI62JJ1/image-asset.jpeg Dips 1 - Ring Dips Dips are often improperly performed. Be sure to create a hip hinge by leaning forward at the torso and slightly driving your feet forward while keeping the toes dorsiflexed. This is a great mass and strength exercise for the chest, triceps, and shoulders. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466190654475-U1Q3REC5CU1UBX2EAI8C/image-asset.jpeg Dips 1 - Weighted Ring Dips Here's Ben both a competitive powerlifter and bodybuilder demonstrating proper form for weighted ring dips. Ring dips are a great exercise for crushing the chest, triceps, and shoulders, as well as various stabilizers throughout the core and upper torso region. Get a full range of motion without collapsing at the bottom. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466190714397-P8DWE87MF10R8P52KYH4/image-asset.jpeg Dips 1 - Training Tutorial: Ring Dips w/ Chains Here's a great dip variation for teaching the lifter how to create proper hip hinge and forward torso lean to facilitate ideal shoulder mechanics and muscle function. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466190814294-7TFVRACWMTHSJ7NJ7A5A/image-asset.jpeg Dips 1 - Dorsiflex Weighted Dips Weighted dips performed with the dorsiflexion technique are excellent for improving dip mechanics and strength. It teaches the lifter to active their whole body from head to toe not to mention that it's a very simple method for performing weighted dips. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466190916117-MQOTL929PFCWGFHLSCG7/image-asset.jpeg Dips 1 - Straight Bar Dips Here's a great dip variation that teaches proper form and mechanics. The straight bar dip requires incredible core stability as well as perfect mechanics in order to successfully complete the lift. It forces the lifter to hollow the core and hinge at the hips which represents proper dip mechanics. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466190963831-FW156UFCWGNEMZAXM1OV/image-asset.jpeg Dips 1 - Leaning Ring Dips with Chains Here's a great dip variation for hitting the chest and triceps while teaching the lifter how to create significant forward lean which is essential for optimizing shoulder position. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466191029943-XJZ6VPBHG1QV6IQJ34ZB/image-asset.jpeg Dips 1 - Chain Dips Dips performed with chains around the neck and shoulders is a great mass and strength builder for the entire upper body. Here's one of my bodybuilding athletes hitting some heavy weight with excellent form. https://www.advancedhumanperformance.com/specialty-barbells-1 daily 0.75 2016-06-17 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466188482428-AXTANWYFBJ8XJDN4CU3C/image-asset.jpeg Specialty Barbells 1 - Football-Swiss-Multi Grip Bar: Bench Press This tutorial covers the proper technique for using the multi grip bar also known as the Swiss bar or Football bar and also covers common training mistakes. The technique demonstrated here is the same for flat bench or overhead press. This bar also targets the triceps slightly more while taking pressure off the shoulders. https://static1.squarespace.com/static/5750d5129f72662d66448028/576442a04402438049d35d27/576442c209e1c42612384068/1466188482132/ Specialty Barbells 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466188482428-AXTANWYFBJ8XJDN4CU3C/image-asset.jpeg Specialty Barbells 1 - Football-Swiss-Multi Grip Bar: Bench Press This tutorial covers the proper technique for using the multi grip bar also known as the Swiss bar or Football bar and also covers common training mistakes. The technique demonstrated here is the same for flat bench or overhead press. This bar also targets the triceps slightly more while taking pressure off the shoulders. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466188534228-RSBSNVGXH7L475UQ2RNN/image-asset.jpeg Specialty Barbells 1 - Trap Bar: Deadlifts This video features the trap bar being used for deadlifts. Controlling the eccentric phase of the deadlift can be dangerous if done improperly; however, when the technique is correct, the trap bar deadlift can be very beneficial for increasing strength, size, and muscle function. Keeping the spine properly aligned is the most important cue. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466188687845-05HN7UCP5G0BZR20OW1N/image-asset.jpeg Specialty Barbells 1 - Cambered Bar: Bench Press The cambered bench press bar can be a valuable training tool if used appropriately but can also create injuries if used incorrectly. Keep the elbows tucked and don't go excessively deep. If you can easily touch your chest, then your technique needs to be adjusted.   https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466188733700-6H7HJUJLOI0QHO1VN9WI/image-asset.jpeg Specialty Barbells 1 - Fat Bar: Power Curls I typically recommend starting off an arm workout with several heavy power sets before dropping the load and performing strict curls. Form is tight but not excessively strict. This allows recruitment of the highest threshold motor units in order to tax the fast twitch fibers and potentiate the nervous system prior to lighter loads. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466188858486-N52CYO5IPIWAJHDVXUO9/image-asset.jpeg Specialty Barbells 1 - Safety Squat Bar: One-&-Half Squats My client and NPC figure competitor Leslie performing one and a half style squats using the safety bar with approximately 135lbs. Notice how she gets proper depth without collapsing or loosing tightness. This is a great technique for loading the quads particularly the vastus lateralis which gets emphasized in the bottom half of the squat. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466188928759-1BO7AL50ZESUHGA2K3OA/image-asset.jpeg Specialty Barbells 1 - Fat Bar: Hang Clean and Press The hang clean and press with the fat bar is a fantastic full body exercise that focuses on strength, hypertrophy, functional size, power, explosiveness, and athleticism. When using the fat bar this greatly increases the activation on the hands, grip, forearms, and finger muscles. https://www.advancedhumanperformance.com/explosive-power-1 daily 0.75 2016-06-17 https://www.advancedhumanperformance.com/training-tutorials-1 daily 0.75 2016-08-16 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466369798165-1NCO6NUT2Y69L3M9TNX7/image-asset.jpeg Training Tutorials 1 - Training Tutorial: Bottoms-Up Strength Training Bottoms-up exercises are one of the most effective training techniques for teaching motor control, stability, and full body tightness that transfers extremely well for producing strength and size gains. In this tutorial, Dr. Seedman discuss the proper technique that should be used with bottoms-up training, specifically good t-spine extension. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466369798165-1NCO6NUT2Y69L3M9TNX7/image-asset.jpeg Training Tutorials 1 - Training Tutorial: Bottoms-Up Strength Training Bottoms-up exercises are one of the most effective training techniques for teaching motor control, stability, and full body tightness that transfers extremely well for producing strength and size gains. In this tutorial, Dr. Seedman discuss the proper technique that should be used with bottoms-up training, specifically good t-spine extension. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466370337848-JMMFZO85CKSNXGDQTBNN/image-asset.jpeg Training Tutorials 1 - Training Tutorial: Cambered Bar Bench Press In this tutorial, Dr. Seedman examines the cambered bench press bar, discussing how to make it a valuable training tool while avoiding injuries. Dr. Seedman shares his lifting cues, and explains why easily touching your chest means you're doing it wrong. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466369700341-5HJCJ1C8FWA939CO43CM/image-asset.jpeg Training Tutorials 1 - Training Tutorial: Proper Technique for Dips Dr. Seedman walks you through the proper technique for dips--an incredible upper-body exercise most lifters butcher. He shows you how spine and shoulder alignment, hip hinge, a hollow core, and ankle dorsiflexion create a dip form with no weak links or energy leaks. https://static1.squarespace.com/static/5750d5129f72662d66448028/576706943e00be24e54cf69f/576706a45fd63b22ba32b5a0/1466369697932/ Training Tutorials 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466369747618-RVOP12HO8BJTXX52H75Q/image-asset.jpeg Training Tutorials 1 - Training Tutorial: Bottoms-Up KB Overhead Lunge In this tutorial, Dr. Seedman shows how the Bottoms-Up KB Overhead Lunge helps correct the overhead lunge mechanics, specifically because it forces the lifter to lock the load into the proper slot position. Any deviations in form will immediately result in a failed lift. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466369851463-7DZJXMNK008500JX12SE/image-asset.jpeg Training Tutorials 1 - Training Tutorial: Hanging Band Technique Hanging Band Technique (HBT) increases the difficulty of movements as it requires greater stabilization, proprioceptive feedback (from muscle spindle activation), core activation, and sensory integrated movement to control the oscillations and perturbations of the barbell. In addition, dividing the load between multiple bands increases the number of oscillations. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466369908094-49IVBZFUQ8QQYN0Q2HY3/image-asset.jpeg Training Tutorials 1 - Training Tutorial: Rapid Eccentric Isometric Lunge Rapid Eccentric Isometrics (REIs) are an advanced proprietary training technique developed by Dr. Joel Seedman, which he uses to increase proprioceptive feedback from muscle spindles with the goal of improving performance and muscle function. Here, he teaches you how to perform lunges with REIs. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466370072549-IQZ9G90RWURMI3ZOZ00X/image-asset.jpeg Training Tutorials 1 - Training Tutorial: Foot & Ankle Mechanics Proper foot and ankle mechanics are critical for performance, muscle function, and health. This video describes the correct positioning of the feet in order to achieve 3 points of contact (heel, lateral portion of foot, and big toe). https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466370115570-8UUX08LQD2X6H2F4EFMD/image-asset.jpeg Training Tutorials 1 - Training Tutorial: Single-Leg Stand The single leg stand is one of the most simple, yet effective, foot and ankle exercises you can perform. Unfortunately, most individuals perform it incorrectly. Dr. Seedman uses this tutorial to examineproper technique and form. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466370160039-VC9LQM5280EARCJ4EHRB/image-asset.jpeg Training Tutorials 1 - Training Tutorial: Single-Leg Swap Over years of working with large groups of athletes, Dr. Seedman has seen one constant--foot and ankle deficiencies. Thus, out of necessity he developed the single-leg swap, a simple exercise that cleans up foot and ankle weaknesses and challenges the core. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466370197244-9GV9NBQ26XQCGPN3NQPQ/image-asset.jpeg Training Tutorials 1 - Training Tutorial: Eccentric Isometric Squats Eccentric Isometrics offer numerous benefits in terms of muscle function, strength, stability, mobility, symmetrical loading, and hypertrophy. This video is part of a featured article on T-Nation.com.   https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466370277253-IKVLPXV7RZHNCQZVUM94/image-asset.jpeg Training Tutorials 1 - Training Tutorial: PREP Protocol Squats Using squats, Dr. Seedman presents Power Rack Eccentric Potentiation (PREP), a great negative-accentuated training protocol that maximizes strength, hypertrophy, and power while minimizing safety concerns associated with eccentric training. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466370376661-CR1EJ2E0KU2EIYQ8B2TN/image-asset.jpeg Training Tutorials 1 - Training Tutorial: Multi-Grip Bar Bench Press This Multi-Grip Bar (a.k.a Swiss or Football bar) targets the triceps slightly more while taking pressure off the shoulders. Dr. Seedman covers the proper technique and common training mistakes. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466370440400-VFM9O4O17D3VDP8B93E7/image-asset.jpeg Training Tutorials 1 - Training Tutorial: Eccentric Accentuated Trap Bar Deadlifts Controlling the eccentric phase of the deadlift can be dangerous if done improperly; however, with correct technique it is very beneficial for increasing strength, size, and muscle function. Dr. Seedman walks you through the technique, and explain why keeping proper spinal alignment is the most important cue. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466370485156-FNUOQP9C34HZ6G346IRF/image-asset.jpeg Training Tutorials 1 - Training Tutorial: Bumper Plate Farmer's Walk Excellent farmers walk variation for grip, forearms, and finger strength. Also provides powerful training stimulus to full body via concurrent activation potentiation (forces you to stay tight). https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466370528802-XCS1Z49EH5AQZIET4HQ3/image-asset.jpeg Training Tutorials 1 - Training Tutorial: Inverted Row Dr. Seedman walks a client through the inverted row, a great rowing variation for reinforcing proper positioning from head to toe. He focuses on the essential cues, including hollow core, scapula placement, and feet dorsiflexion. Implement these cues and watch your inverted row immediately improve. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466370572229-3NJUN2IO9EYFZGHVJSGI/image-asset.jpeg Training Tutorials 1 - Training Tutorial: DB Chest Press on Foam Roller While working with a client training for the University of Georgia's swim team, Dr. Seedman discusses how the chest press on a foam roller is excellent for increasing activation of stabilizers, forcing the body to stay tight, engraining proper spinal alignment, and also allowing the scapula to move freely. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466370632764-MSOHPMEOPHR9X36R6BIL/image-asset.jpeg Training Tutorials 1 - Training Tutorial: Quadruped One-Arm DB Row Dr. Seedman walks a client through this excellent exercise for teaching the body how to engage the core, while simultaneously working the lats and upper back. Dr. Seedman uses this exercise to re-enforce strict rowing technique as any cheating, excessive momentum, or excessive rotation will cause you to lose your balance. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466370887171-L3JL60S1YAUTEM3NULV8/image-asset.jpeg Training Tutorials 1 - Training Tutorial: Plate Hinge Dr. Seedman shares one of his drills for teaching proper hinge and swing mechanics. This is a perfect exercise to perform before moving onto more dynamic movements such as kettlebell or plate swings. This video is part of a featured article on T-Nation.com. Read the article, review the videos, and start swinging--plates, that is https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466370681602-G7UE3AZT36E6F4V4CYZQ/image-asset.jpeg Training Tutorials 1 - Training Tutorial: Plate Swings Plate swings are a great alternative if you don't have access to kettlebells, and an excellent movement for correcting swing and hinging technique. This video is part of Dr. Seedman's featured article on T-Nation.com. Read the article, review the videos, and start swinging--plates, that is. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466370749625-LADE2Z58H67AEUWP3MZF/image-asset.jpeg Training Tutorials 1 - Training Tutorial: Double-Plate Swing The double-plate swing is great for reinforcing proper scapula positioning. The plate swing tutorials are part of Dr. Seedman's featured article on T-Nation.com. Read the article, review the videos, and start swinging--plates, that is https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466370814063-AA5BWU2Z2I9JY7S4G4YF/image-asset.jpeg Training Tutorials 1 - Training Tutorial: Close-Stance Double Plate Swing A highly effective substitute to traditional kettlebell swings that allows the load to be swung from the sides rather than the front. This video is part of an featured article on T-Nation.com. Read the article, review the videos, and start swinging--plates, that is https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466370958638-70XSN8D5XEZQ7XJA99FS/image-asset.jpeg Training Tutorials 1 - Training Tutorial: Bottoms-Up Plate Clean An alternative to the traditional bottoms-up kettlebell clean as well as an amazing exercise for full body strength and stabilization. This video is part of Dr. Seedman's featured article on T-Nation.com. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466371042552-2X3JRVAS0YDZN8PP63TH/image-asset.jpeg Training Tutorials 1 - Training Tutorial: Bottoms-Up Plate Press One of the most demanding variations of the overhead press and a suitable alternative to the traditional bottoms-up kettlebell press. This video is part of a featured article on T-Nation.com. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466371116497-AZ9E5RS9WKPBPE23V01M/image-asset.jpeg Training Tutorials 1 - Training Tutorial: Bottoms-Up Plate Snatch An incredible power exercise for the lower body as well as an intense stimulus for the grip, core, shoulders, and back. This video is part of Dr. Seedman's featured article on T-Nation.com https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466371195065-QODAMPDFVSJPGTZBBJT4/image-asset.jpeg Training Tutorials 1 - Training Tutorial: Squat-Stance Deadlift 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. In this tutorial, he discusses why the squat-stance deadlift is the most natural, safest, and most effective deadlift technique for improving strength, size, and movement mechanics. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466371239876-HQC3C0BGPIHL7X18OYFN/image-asset.jpeg Training Tutorials 1 - Training Tutorial: Ring Dips w/ Chains Here's a great dip variation for teaching the lifter how to create proper hip hinge and forward torso lean to facilitate ideal shoulder mechanics and muscle function. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466371279068-A06B2G3VGFPXII9CWIML/image-asset.jpeg Training Tutorials 1 - Training Tutorial: Common Rowing Mistakes Rows are one of the best exercises for strengthening the upper back. Unfortunately, most individuals use improper form. Dr. Seedman examines some of the most common technique errors, and explains how one important cue can clean up the whole movement. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466371321791-AC1K1SI4W1X21W20KN3I/image-asset.jpeg Training Tutorials 1 - Training Tutorial: Seated Row Supramaximal Modified Drop Set Dr. Seedman explains how to perform a supramaximal (heavier than your 1RM) seated cable row, which is very effective for strength, size, posture, and muscle function. Performing these as a modified drop set increases gains in size and strength. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466371369539-201C5BYPSUZM6TWUNJZO/image-asset.jpeg Training Tutorials 1 - Training Tutorial: Pullups and Lat Pulldowns Dr. Seedman examines the most common mistakes he sees lifters make on lat pulldowns and pullups, and explains how correct the mechanics. Video was included in Dr. Seedman's T-Nation Tip: Avoid This Pulldown & Pull-Up Mistake. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466371416807-SCUNWE4YKY5YKGD7TF54/image-asset.jpeg Training Tutorials 1 - Training Tutorial: Pull Through Modification Here's the best method of performing the cable pull-through as the load vectors match with how the hips hinge and function optimally for maximal muscle activation and ideal movement mechanics. https://www.advancedhumanperformance.com/training-tutorials-2 daily 0.75 2016-10-09 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466371517118-T5LI01VK9MADQZSDYQYZ/image-asset.jpeg Training Tutorials 2 - Training Tutorial: Shoulder Mechanics & Hand Positioning Are you allowing grip position or hand placement to dictate their shoulder mechanics and body positioning? Dr. Seedman explains why this should never occur and why--regardless of what variation is involved (wide grip, reverse grip, or standard)--the elbows, shoulders, and scapular positioning will be nearly identical: "as the hand position and grip changes the shoulders and elbow position remain constant." https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466371517118-T5LI01VK9MADQZSDYQYZ/image-asset.jpeg Training Tutorials 2 - Training Tutorial: Shoulder Mechanics & Hand Positioning Are you allowing grip position or hand placement to dictate their shoulder mechanics and body positioning? Dr. Seedman explains why this should never occur and why--regardless of what variation is involved (wide grip, reverse grip, or standard)--the elbows, shoulders, and scapular positioning will be nearly identical: "as the hand position and grip changes the shoulders and elbow position remain constant." https://static1.squarespace.com/static/5750d5129f72662d66448028/57670da115d5db34615b415a/57670dbcfc0155183044292e/1466371516760/ Training Tutorials 2 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466371576732-53JNBXEAVW842HXKFOUY/image-asset.jpeg Training Tutorials 2 - Training Tutorial: Overhead Press T- Spine Extension & Mobility Proper t-spine extension and mobility are critical for most upper body movements because they create proper glenohumeral positioning and optimal scapulohumeral rhythm. Dr. Seedman shows you how to create optimal extension and mobility, and explains how creating both can actually act as a cure for the neck, shoulder, elbow, and low back pain during overhead presses. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466371655130-FWCKHIZ8N43V56XJ8VXQ/image-asset.jpeg Training Tutorials 2 - Training Tutorial: Pseudo Elbow 'Tuck' The “tuck your elbows” cue may be causing more harm than good. Many lifters unknowingly incorporate something Dr. Seeedman calls 'pseudo elbow tuck,' which produces shoulder crowding that resembles internal rotation and anterior displacement of the shoulder girdle. Dr. Seedman shows you how to avoid this and how to create ideal elbow position. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476056132676-VOAJ8NCF1LTDJGQY49PP/image-asset.jpeg Training Tutorials 2 - Pushup Tutorial with Dr. Joel Seedman: Why Everyone's Screwing Up Pushups In order to properly analyze a pushup it’s important to understand that it is not a linear movement but instead is a rotational movement. The reason why pushups falls into the category of rotational rather than linear movement is that there’s an axis of rotation or single pivot point, which your body rotates around, which in this case is the feet. As a result, the body should move as one unit through a small yet apparent semi-circular fashion rather than a perfectly linear straight up-and-down motion. Proper technique for pushups not only promotes optimal shoulder health and shoulder function but also optimizes strength and muscular hypertrophy in the chest, shoulders, triceps, lats, and core. https://www.advancedhumanperformance.com/explosive-power daily 0.75 2016-08-09 https://static1.squarespace.com/static/5750d5129f72662d66448028/t/57aa0fee2994ca9ff07a13eb/1466277454857/ Explosive Power 1 https://static1.squarespace.com/static/5750d5129f72662d66448028/57659c4abe659449f97ea67c/57659e4e05b037bab049a4bb/1466277454857/ Explosive Power 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466277781115-66G1MH5O8C9O0S358A80/image-asset.jpeg Explosive Power 1 - Plate Swings Plate swings are a great alternative if you don't have access to kettlebells, and an excellent movement for correcting swing and hinging technique. Video is featured in Dr. Seedman's T-Nation article on plate and kettlebell movements. Read the article, review the videos, and start swinging--plates, that is. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466277965652-4M4734FRH2FNTSSSHQHM/image-asset.jpeg Explosive Power 1 - Double Plate Swing The double-plate swing reinforces proper scapula positioning and hinge technique. Video is featured in Dr. Seedman's T-Nation article on plate and kettlebell movements. Read the article, review the videos, and start swinging--plates, that is. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466278023444-DP8B97RHRPON5FZDCVHO/image-asset.jpeg Explosive Power 1 - Close-Stance Double Plate Swing A highly effective substitute to traditional kettlebell swings that allows the load to be swung from the sides rather than the front. Video is featured in Dr. Seedman's T-Nation article on plate and kettlebell movements. Read the article, review the videos, and start swinging--plates, that is. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466278066073-65N1FAFGR81LP37KB4H3/image-asset.jpeg Explosive Power 1 - Bottoms-Up Plate Clean A challenging alternative to the traditional bottoms-up kettlebell clean, as well as an amazing exercise for full body strength and stabilization. Video is featured in Dr. Seedman's T-Nation article on plate and kettlebell movements. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466278111706-NUQU45PQ4GQDDJFQHH8E/image-asset.jpeg Explosive Power 1 - Bottoms-Up Plate Snatch An incredible power exercise for the lower body as well as an intense stimulus for the grip, core, shoulders, and back. Video is featured in Dr. Seedman's T-Nation article on plate and kettlebell movements. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466278354570-CPU0RRZM2SS2CJLDOJ19/image-asset.jpeg Explosive Power 1 - Bench Press: Rapid Eccentric Isometric Dr. Seedman performs bench presses with Rapid Eccentric Isometrics (REIs), an advanced proprietary training technique he developed to improve performance and muscle function. REIs should be used only after proper form has been established with standard eccentric isometrics. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466278531898-4PUDB4PLOUB5TIBOUSJC/image-asset.jpeg Explosive Power 1 - DB Chest Press: Rapid Eccentric Isometrics Dr. Seedman coaches some of his collegiate and NFL athletes through a set of db chest presses performed with Rapid Eccentric Isometrics (REIs). Despite emphasis on aggressive eccentric and concentric phases, none of these athletes sacrifice shoulder positioning or form to complete reps. REIs are an advanced proprietary training technique developed Dr. Joel Seedman developed to improve performance, muscle function, force development, and stabilization. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466278820893-IJOH1A55LP0LINEJTL45/image-asset.jpeg Explosive Power 1 - Kneeling DB Press: Rapid Eccentric Isometrics Rapid Eccentric Isometrics are an advanced proprietary training technique developed by Dr. Joel Seedman, which are used to increase proprioceptive feedback from muscle spindles with the goal of improving performance and muscle function. REI also improve rate of force development (RFD), Rate of Stabilization Development (RSD), Rate of Force Absorption (RFA), and Reactive Stabilization as the muscles are forced to turn on rapidly to absorb high impact forces. REI should only be used once proper form has been established with standard eccentric isometrics. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466277455218-0JAXRG7NPLKWGEA1PYR3/image-asset.jpeg Explosive Power 1 - Single-Arm DB Push Press Here I'm trying to control the negative rather than simply letting it free fall. Because its a push press variation I'm able to use 85 pounds rather than 65-75 pounds I would typically use if it were a strict press. Therefore controlling the eccentric portion allows for substantial overload and true negative accentuated training. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466278435160-GSS1COT5FJXVA73OHTPU/image-asset.jpeg Explosive Power 1 - Bent Over Rows: Rapid Eccentric Isometrics Dr. Seedman performs bent over rows with Rapid Eccentric Isometrics (REIs), an advanced proprietary training technique he developed to improve performance and muscle function. REIs are an advanced technique, and should should be used only after proper form has been established with standard eccentric isometrics. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466278761108-I5XPITQ1JYDCH0P8RR7V/image-asset.jpeg Explosive Power 1 - Pullover: Rapid Eccentric Isometrics Rapid Eccentric Isometrics are an advanced proprietary training technique developed by Dr. Joel Seedman, which are used to increase proprioceptive feedback from muscle spindles with the goal of improving performance and muscle function. REI also improve rate of force development (RFD), Rate of Stabilization Development (RSD), Rate of Force Absorption (RFA), and Reactive Stabilization as the muscles are forced to turn on rapidly to absorb high impact forces. REI should only be used once proper form has been established with standard eccentric isometrics. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466278693588-4FLR7FQUIT675ZSTO2L0/image-asset.jpeg Explosive Power 1 - Pullup: Rapid Eccentric Isometrics Rapid Eccentric Isometrics are an advanced proprietary training technique developed by Dr. Joel Seedman, which are used to increase proprioceptive feedback from muscle spindles with the goal of improving performance and muscle function. REI also improve rate of force development (RFD), Rate of Stabilization Development (RSD), Rate of Force Absorption (RFA), and Reactive Stabilization as the muscles are forced to turn on rapidly to absorb high impact forces. REI should only be used once proper form has been established with standard eccentric isometrics. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466279101133-61K923OHAG96TM3ZCYLM/image-asset.jpeg Explosive Power 1 - Lat Pulldown: Explosive Concentric This is an example of using compensatory acceleration (maximal concentric lifting speed) with lighter loads. This technique is excellent for increasing power and explosive movement. Focus on staying as controlled and tight as possible while using maximal lifting speed on the pull. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466278885865-4GMOUG82HU83TC7WDNZI/image-asset.jpeg Explosive Power 1 - Romanian Deadlift: Rapid Eccentric Isometric Rapid Eccentric Isometrics are an advanced proprietary training technique developed by Dr. Joel Seedman, which are used to increase proprioceptive feedback from muscle spindles with the goal of improving performance and muscle function. REI also improve rate of force development (RFD), Rate of Stabilization Development (RSD), Rate of Force Absorption (RFA), and Reactive Stabilization as the muscles are forced to turn on rapidly to absorb high impact forces. REI should only be used once proper form has been established with standard eccentric isometrics. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466278627682-NA9BZ4DIMMJAH8LEU3S9/image-asset.jpeg Explosive Power 1 - Lunge: Rapid Eccentric Isometrics Rapid Eccentric Isometrics are an advanced proprietary training technique developed by Dr. Joel Seedman, which are used to increase proprioceptive feedback from muscle spindles with the goal of improving performance and muscle function. REI also improve rate of force development (RFD), Rate of Stabilization Development (RSD), Rate of Force Absorption (RFA), and Reactive Stabilization as the muscles are forced to turn on rapidly to absorb high impact forces. REI should only be used once proper form has been established with standard eccentric isometrics. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466279151825-SELCQZUWDPZAAUENF369/image-asset.jpeg Explosive Power 1 - Push Press Focus on driving the bar up and back at the top position. Use the legs and upper torso to explosively accelerate the bar into the overhead slot position. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466279187772-OV4YUGKBELVNR660PIDE/image-asset.jpeg Explosive Power 1 - Jump Shrug (Hang Clean Position) The jump shrug similar to a power shrug is an excellent lift for increasing power and explosiveness in the entire body particularly the hips. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466279371816-B0XKA7QUTCNV0CGATSNA/image-asset.jpeg Explosive Power 1 - Hang Snatch The hang snatch is one the single most effective power exercises that forces the lifter to accelerate the hips with maximal effort in order to drive the weight overhead in one complete motion. Keep the bar close to the body and catching it slightly in back of the head (not in front of it) to achieve the proper finishing/slot position. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466279240885-RD6Z4X9NTS6V7RCQ3IWX/image-asset.jpeg Explosive Power 1 - Snatch Jumps from Hang Position The snatch variation of the jump shrug allow slightly greater motion in the flexed position (bent over position), thereby increasing the amount of power the hips can produce on the jump. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466279469742-49WVM2PQLZPD5ZDMNFDS/image-asset.jpeg Explosive Power 1 - Kettlebell Swings Kettlebell Swings are an excellent exercise for activating the entire posterior chain especially the glutes and hamstrings. Focus on driving the weight back and forth with the hips rather than up and down. Keep perfect posture and spinal alignment throughout. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466279505916-RV65PK0RIMAO5AMHIYG5/image-asset.jpeg Explosive Power 1 - Single-Arm Kettlebell Swing Kettlebell swings are a great exercise for targeting the entire posterior chain especially the glutes and hamstrings. Add in the single arm variation and you'll also challenge stabilizers of your core that are responsible for anti-rotation and rotary stability. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466278220881-KM77N8GFO8WX8IY24KED/image-asset.jpeg Explosive Power 1 - Squats: Rapid Eccentric Isometrics Dr. Seedman performs squats with Rapid Eccentric Isometrics (REIs), an advanced proprietary training technique he developed to improve performance and muscle function. REIs are an advanced technique, and should only be used once proper form has been established with standard eccentric isometrics. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466279920098-40JXP06UYR90HB32WQO0/image-asset.jpeg Explosive Power 1 - Rapid Lunge Jumps This is a great rapid plyometric type movement that also helps improve running and sprinting mechanics. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466279697685-ALXUPSFV29ZBXWQNJDZL/image-asset.jpeg Explosive Power 1 - Bodyweight Jump Squats with Pause The bodyweight jump squat is a great power movement that can be performed anywhere. Squat down slowly, pause, and explode upwards while keeping perfect body alignment. In reality you are performing both an eccentric isometric (pause at the bottom of a squat) followed by an explosive jump. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466279745971-JBZFT0RNGGB8460P4JVD/image-asset.jpeg Explosive Power 1 - Weighted Squat Jump The weighted jump squat is a great exercise for increasing vertical jump performance. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466279628384-NH3085E7VDVQ4ZX26LPE/image-asset.jpeg Explosive Power 1 - Jump Squats Catch and Hold Weighted Jump Squats are treating for increasing explosiveness in the entire lower body and improving vertical jump. Try landing back in the bottom of a squat, pausing, then exploding up again for each rep. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466279036679-C782DVJUSX3OBJ80RTQ8/image-asset.jpeg Explosive Power 1 - Box Jumps Focus on driving the arms to accelerate the hips and increase power output. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466278994539-QKJN6WAZY4U3SFLUYJQQ/image-asset.jpeg Explosive Power 1 - Stride Simulated Box Jumps This is an excellent exercise for improving sprint technique and jumping performance. Focus on driving with opposite arm and leg to propel you into the air with maximal power. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466277706183-AC9O165JQQPY6ODJCZSY/image-asset.jpeg Explosive Power 1 - Single-Leg Box Jump-Overs This is an advanced single leg drill that should only be performed once the athlete has developed appropriate levels of stability and strength in the ankles, feet, and toes. This is another great exercise for working rate of stabilization development (RSD). https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466277748911-M6LS9HR4XRLRF4LW3M18/image-asset.jpeg Explosive Power 1 - Single-Leg Medicine Ball Chest Pass This is a great exercise for working rate of stabilization (RSD) of the lower body particularly in the feet, ankles, and toes. It can also be performed against a wall but the partner variation is preferred. https://www.advancedhumanperformance.com/eccentric-isometrics-1 daily 0.75 2016-08-14 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466445676894-OPGQ4V609MHKYLRFPGUG/image-asset.jpeg Eccentric Isometrics 1 - Eccentric Isometrics: Squats Performing squats in an eccentric isometric fashion is perhaps the single most effective method there is very improving squat mechanics and eliminating lower body dysfunction. By performing a slow negative then pausing in the bottom position this allows the lifter to fine-tune their position and optimize their movement mechanics. Be sure to keep a neutral spine (slight arch) and avoid collapsing at the bottom position. Parallel is ideal for most. See Dr. Seedman's T-Nation article for more information on eccentric isometrics. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466445676894-OPGQ4V609MHKYLRFPGUG/image-asset.jpeg Eccentric Isometrics 1 - Eccentric Isometrics: Squats Performing squats in an eccentric isometric fashion is perhaps the single most effective method there is very improving squat mechanics and eliminating lower body dysfunction. By performing a slow negative then pausing in the bottom position this allows the lifter to fine-tune their position and optimize their movement mechanics. Be sure to keep a neutral spine (slight arch) and avoid collapsing at the bottom position. Parallel is ideal for most. See Dr. Seedman's T-Nation article for more information on eccentric isometrics. https://static1.squarespace.com/static/5750d5129f72662d66448028/57682f30440243e26b5a7d93/57682f6cf951af61ce1262b9/1466445642185/ Eccentric Isometrics 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466445763638-H6FXR552MY6HG4YGFT49/image-asset.jpeg Eccentric Isometrics 1 - Eccentric Isometrics: Overhead DB Press Any overhead press performed with eccentric isometrics is going to be highly effective for producing size and strength throughout the shoulders, traps, upper back, upper chest, triceps, and core. The dumbbell variation tends to be the most natural for maximizing technique. See Dr. Seedman's T-Nation article for more detail. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466445824603-4NZKZ3QF2HA79IG2AWW6/image-asset.jpeg Eccentric Isometrics 1 - Eccentric Isometrics: Seated Cable Row First, make sure you're keeping a neutral spine throughout with solid t-spine extension and keeping a tight core. Also make sure you're not producing cervical hyperextension as this can completely eliminate tension from the lats. In addition it's important to make sure the shoulders are fully depressed and not elevated at all. Keep the elbows tucked and use an underhand grip as it's more conducive for activating the lats. Finally, don't over-row at the contracted or top position as this can cause you to use excessive help fro the shoulders and traps. The bar should stop an inch or two from your stomach when rowing. Also, try closing your eyes and squeezing your lats by tuning into the muscle mind connection. You may have to use lighter loads but that's all part of the neuromuscular re-education process. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466445877797-VSLUUB1T31DJCNWBI788/image-asset.jpeg Eccentric Isometrics 1 - Eccentric Isometrics: Incline DB Press Proper horizontal pressing mechanics are a key factor when it comes to maximizing performance and muscle function. Performing chest presses with eccentric isometrics are very effective for creating this response as the protocol allows the lifter to tune into their body's proprioceptive feedback and make the necessary adjustments for optimizing body mechanics. Dumbbell variations tend to be easier and more natural for performing eccentric isometrics although other tools such as barbells, kettles, and specialty barbells can also be used. See Dr. Seedman's T-Nation article for more on eccentric isometrics. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466445922596-GZMCPAHDQZHIR2YGK4T0/image-asset.jpeg Eccentric Isometrics 1 - Eccentric Isometrics: Romanian Deadlift If you have tight glutes and hamstrings, poor posture, or lack the ability to hinge at the hips, the eccentric isometric Romanian Deadlift (RDL) is an exercise you'll want to add into your routine. Allow the knees to bend slightly as an overly straight leg position can place too much tension on the low back. See Dr. Seedman's T-Nation article for more on eccentric isometrics. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466445980842-M6UX458R2ESGAH4C7RFX/image-asset.jpeg Eccentric Isometrics 1 - Eccentric Isometrics: Pull-ups If you want to improve your pullup or chin-up technique the eccentric isometric pull-up variation is fantastic for improving shoulder stability, shoulder stability, t-spine mobility, postural alignment, and spinal positioning. Avoid having the shoulders collapse, protract, or excessively elevate at the bottom position. See Dr. Seedman's T-Nation article for more on eccentric isometric. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466446887921-IM1YWZL0A9BPOOPF2FP5/image-asset.jpeg Eccentric Isometrics 1 - Eccentric Isometrics: Overhead Lunges The overhead barbell lunge performed in an eccentric isometric fashion is one of the best exercises for improving mobility, stability, coordination, motor control, and strength from head to toe. Any dysfunction is quickly exposed and corrected as you perform this movement. Focus on keeping the hips back and arms in line or slightly in back of the ears. Check out Dr. Seedman's T-Nation article on eccentric isometric training. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466446951428-PYLVGQ6T3SSQPRWONBOL/image-asset.jpeg Eccentric Isometrics 1 - Eccentric Isometrics: Plate Hinge A great drill to teach proper hinging and swinging mechanics. This is a perfect exercise to perform before moving onto more dynamic movements such as kettlebell or plate swings. This video is part Dr. Seedman's T-Nation article on plates and kettlebell movements. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466447034437-G57TR76R1LTXDK0JKF2G/image-asset.jpeg Eccentric Isometrics 1 - Eccentric isometrics: Kneeling Bottoms-Up Overhead Press w/ Plates This is a very tricky overhead press variation requiring incredible core activation and stabilization throughout the body https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466447094519-YP6BLK7MMX82GM2S3RXJ/image-asset.jpeg Eccentric Isometrics 1 - Eccentric Isometrics: Squat on Bosu Ball This eccentric isometric BOSU squat is one of the most challenging stabilization exercises for the lower body. The stimulus to the feet, ankles, and toes is very intense. Progress first by starting with the eyes open variation then move to the eyes closed version shown here. Remember we're not trying to overload the primer movers of the lower body here as that's what normal squats are for. We're simply targeting foot and ankle activation as this is a common area of weakness even in the most advanced athletes. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466447184170-9T1YZ3SD2VI33VOAFFWR/image-asset.jpeg Eccentric Isometrics 1 - Eccentric Isometrics: Proper Squat Foot & Ankle Mechanics My client Graham demonstrating proper foot and ankle positioning on eccentric isometric pause squats. Notice the arches in his feet as well as his ability to place more weight on the outer portion of his feet and ankles all of which helps stabilize the movement. You can also see that his toes are just slightly flared (mostly straight ahead) rather than excessively flared or externally rotated (a common flaw with many lifters). https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466447267235-HAYRZFAPB08RVZ3BDV8V/image-asset.jpeg Eccentric Isometrics 1 - Eccentric Isometrics: Speed Pause Squats w/ Bands & Chains After 2 months of working with Ben (who competes in bodybuilding, physique, powerlifter, and Olympic lifting),continues to demonstrate huge increases in strength and size with excellent improvements in muscle function and technique. The bands and chains add accommodating. The bottom is approximately 325 and the top is well over 400. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466447367610-T63BDGXP5GU63YNLNUIM/image-asset.jpeg Eccentric Isometrics 1 - Front Squat Most individuals perform the front squat improperly as they allow their knees to shift too far forward. The hips need to sit back just like any other proper squat variation. Performing this slowly with an eccentric isometric will more easily allow the lifter to correct and adjust their technique. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466447430069-GHU27CEAJ09WKSF939LV/image-asset.jpeg Eccentric Isometrics 1 - Eccentric Isometrics: Knuckle Pushups Eccentric Isometric Knuckle Pushups are a great pushup variation for improving shoulder stability, scapular positioning, and overall pushup mechanics. Keep the elbows tucked throughout with your core tight. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466447468279-HE31ANNQH1SJ9PW3WHR9/image-asset.jpeg Eccentric Isometrics 1 - Eccentric Isometrics: Dumbbell Lunge Lunges performed in an eccentric isometric fashion (slow negative followed by a 3-5 second pause in the stretched position) are excellent for targeting and stretching all muscles of the lower body. Pause with your back knee just above the floor. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466447506590-Y00TAPJP6H33G3VYKPS1/image-asset.jpeg Eccentric Isometrics 1 - Eccentric Isometrics: Bodyweight Jump Squats The bodyweight jump squat is a great power movement that can be performed anywhere. Squat down slowly, pause, and explode upwards while keeping perfect body alignment. In reality you are performing both an eccentric isometric (pause at the bottom of a squat) followed by an explosive jump. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466447552080-6G56BIEWXST4GDVYD63Z/image-asset.jpeg Eccentric Isometrics 1 - Eccentric Isometrics: Weighted Pushups Combo Try this combination eccentric isometric pushup drill for a challenging upper body strength training movement. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466447618450-587BJXDM89JMHF7T8CVZ/image-asset.jpeg Eccentric Isometrics 1 - Eccentric Isometrics: Decline Pushups w/ Single-leg Alternations Many individuals lack hip flexor strength when performing pushups. Because hip flexor strength is critical it's important to perform movements that emphasize this area. The single leg pushups particularly when performed with the feet elevated not only tax the upper body and core but really hit the hip flexors and quads quite intensely. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466447785520-021NFSJYO0OOC2B5AIRX/image-asset.jpeg Eccentric Isometrics 1 - Eccentric Isometrics: Decline Single-Leg Knuckle Pushups Many individuals lack hip flexor strength when performing pushups. Because hip flexor strength is critical it's important to perform movements that emphasize this area. The single leg pushups particularly when performed with the feet elevated not only tax the upper body and core but really hit the hip flexors and quads quite intensely. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466447837179-XQKN2HY6846SBZV0Y0FD/image-asset.jpeg Eccentric Isometrics 1 - Eccentric Isometrics: Knuckle Pushups w/ Feet Elevated Knuckle pushups are a great diagnostic tool to determine if your pushup technique is locked in. If your mechanics are off and you're not producing perfectly vertical force vectors then your knuckles will receive harsh and uneven tension with significant rubbing forces. When everything is locked in the tension across the knuckles is actually quite minimal. Elevating the feet further maximizes the effectiveness. Eccentric Isometrics are a great technique for improving form, movement mechanics, and overall muscle function.   https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466447888554-Y1JAEVL75XOH4IGRCAVO/image-asset.jpeg Eccentric Isometrics 1 - Eccentric Isometrics: Weighted Pushup Hold w/ Single-Leg Alternations If you want a simple yet effective pushup variation for producing strength, size, mobility, and stability throughout the body, try performing weighted pushups on dumbbells in an eccentric isometric fashion. Simply lower your body slowly and hold the bottom position several seconds. This will allow the lifter to fine-tine his or her body position as a means for maximizing movement mechanics and joint positioning. Also feel free to use small micro-adjustments of the feet to lock your body into the proper position in terms of hand distance relative to the feet. Eccentric Isometrics are a great technique for improving form, movement mechanics, and overall muscle function. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466447936178-XFR5UE51DY3RGE8OQ089/image-asset.jpeg Eccentric Isometrics 1 - Eccentric Isometrics: Weighted Pushups This is one of my go-to variations for bodyweight exercises on the go or when traveling. If you don't have access to equipment this pushup variation will provide a strong stimulus to the upper body, core, and hip muscles making it conducive for using when there is lack of training equipment or weights. Eccentric Isometrics are a great technique for improving form, movement mechanics, and overall muscle function. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466447984943-KK8Z79VMU8Q0YK8HWCUY/image-asset.jpeg Eccentric Isometrics 1 - Eccentric Isometrics: Knuckle Pushups w/ Single-Leg Alternations Eccentric Isometrics are a great technique for improving form, movement mechanics, and overall muscle function https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466448034872-11GD6PNGYGMJYTUF1M4X/image-asset.jpeg Eccentric Isometrics 1 - Eccentric Isometrics: Single-Leg Knuckle Pushups Eccentric Isometrics are a great technique for improving form, movement mechanics, and overall muscle function. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466448096655-7BY6EWOV66SW43JA7QCF/image-asset.jpeg Eccentric Isometrics 1 - Eccentric Isometrics: Single-Leg Calve Raises Eccentric isometrics are one of the most effective methods for inducing hypertrophy not only in the calve muscles but through the entire body. They're also excellent for improving muscle function, mobility, strength, and stability. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466448146911-YIFTMU5Q11G9TC0VD7CZ/image-asset.jpeg Eccentric Isometrics 1 - Eccentric Isometrics: Leg Press Calve Raises This single leg calve raise variation is an excellent and simple movement for producing high levels of muscular hypertrophy throughout the entire lower leg particularly in the gastrocnemius muscles. Rather than going at a rapid pace try slowing the movement down by squeezing at the top and holding the stretched position. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466448196218-MRZ7SO1RAU5YSW41LDLG/image-asset.jpeg Eccentric Isometrics 1 - Eccentric Isometrics: Machine Calve Raise Unilateral calve raises on the smith machine are very effective at inducing strength and size gains in the entire calve muscle particularly when performed with eccentric isometrics. It's also excellent for improving mobility in the ankles and eliminating tightness in the calves or achilles areas. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466448321889-ZNP61ABXH4UGIIHKL7G6/image-asset.jpeg Eccentric Isometrics 1 - Eccentric Isometrics: Eyes-Closed Squat Most athletes and advanced level trainees should be capable of performing eyes closed movements with at least 80-90% of the same load they use under eyes open conditions. If this is not feasible its often a strong indication that they lack proprioception, stability, motor control, and proper muscle spindle activation. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466448380817-4MD0367XQ66C586N5N8W/image-asset.jpeg Eccentric Isometrics 1 - Eccentric Isometrics: Squat-Stance Defecit Deadlifts Combining eccentric isometrics with squat-stance deadlifts (semi-sumo deadlift similar to what Ed Coan used), is a great method for improving technique, proprioception, sensory feedback, movement mechanics, mobility, stability, strength, and hypterpohy. Perform the eccentric phase very slowly and pause at the bottom position for several seconds before powerfuly driving the weight up. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466448426157-5IC20S8L9J2WG50UUHM3/image-asset.jpeg Eccentric Isometrics 1 - Eccentric Isometrics: Seated Row Supramax Modified Drop Set Dr. Seedman explains how to perform a supramaximal (heavier than your 1RM) seated cable row, which is very effective for strength, size, posture, and muscle function. Performing these as a modified drop set increases gains in size and strength.. https://www.advancedhumanperformance.com/rei-1 daily 0.75 2016-08-12 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466283038457-W4ZLUTMYUQ05060W10RI/image-asset.jpeg REI 1 - Rapid Eccentric Isometrics: Bench Press The rapid eccentric isometric bench press is a great movement for improving pressing power on your horizontal chest pressing movements. Adding in the band tension further emphasizes the declaration component due to the bands producing a sling shot effect that launches the bar towards the lifter. The amount of deceleration and force absorption is quite high making it a very effective neural charging movement that also activates the highest threshold fast twitch motor units. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466283038457-W4ZLUTMYUQ05060W10RI/image-asset.jpeg REI 1 - Rapid Eccentric Isometrics: Bench Press The rapid eccentric isometric bench press is a great movement for improving pressing power on your horizontal chest pressing movements. Adding in the band tension further emphasizes the declaration component due to the bands producing a sling shot effect that launches the bar towards the lifter. The amount of deceleration and force absorption is quite high making it a very effective neural charging movement that also activates the highest threshold fast twitch motor units. https://static1.squarespace.com/static/5750d5129f72662d66448028/5765b3ff15d5db3461569d56/5765b41e03b723179a59b847/1466283038070/ REI 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466283091059-55ESAVPVT3VWZU64ERIU/image-asset.jpeg REI 1 - Rapid Eccentric Isometrics: Barbell Squats Performing rapid eccentric isometrics on squatting movements including barbell squats, front squats, goblet squats, overhead squats and others, is a highly effective speed and power movement for the lower body. In essence the effect is very similar to advanced plyometric drills that involve a rapid eccentric phase. Adding in the band tension further emphasizes the declaration component due to the bands producing a sling shot effect that launches the lifter into the bottom of the squat. The amount of deceleration and force absorption is quite high making it a very effective neural charging movement that also activates the highest threshold fast twitch motor units of the lower body. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466283144570-WH9XA4NIP140UM99KDWL/image-asset.jpeg REI 1 - Rapid Eccentric Isometrics: Bent Over Rows If you're looking for a back or rowing movement that emphasizes force absorption and deceleration then the rapid eccentric isometric bent over row is perfect. Essentially you're launching the weight down after you row it up. This produces a quick and abrupt pull on the back muscles that forces the body to activate the highest threshold motor units in order to properly absorb the force. The key is proper spinal alignment and technique. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466283189450-W2VRN6MTJM1XBL62TIW6/image-asset.jpeg REI 1 - Rapid Eccentric Isometrics: DB Chest Press Here are a few of Dr. Seedman's NFL and collegiate football players demonstrating a highly effective speed and power movement for the upper body in the form of rapid eccentric isometric dumbbell presses. The key is to pull the weight down quickly by using the back muscles then immediately deceleration the load. This wakes up high level fast twitch muscle fibers as a means of decelerating the load and absorbing shock. . https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466283285134-SVKFN764IC269I4GEU0R/image-asset.jpeg REI 1 - Rapid Eccentric Isometrics: Pullups The rapid eccentric isometric pull-up/chin-up variation is a highly advanced yet very effective back exercise that teaches the muscles of the lats, arms, and core, to activate rapidly as a means of absorbing force and quickly decelerating the body. The key is to avoid collapsing at the bottom position by allowing the shoulder to excessively elevate or protract. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466283355096-URE36AD9MYPZ23JVWGZB/image-asset.jpeg REI 1 - Rapid Eccentric Isometrics: Pullover Before performing this variation it's imperative that the lifter has mastered basic pullover technique with standard pullover variations. Once you've mastered those, adding in the rapid eccentric isometric variation of the pullover is one of the best exercises you can do to activate the fast twitch survival fibers of the core, lats, and shoulder stabilizers. If you can learn to properly do these your level of core and shoulder stability will be phenomenal. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466283400863-23SE5JXCQDC8EFJL80EH/image-asset.jpeg REI 1 - Rapid Eccentric Isometrics : Kneeling DB Press The rapid eccentric isometric overhead press is an advanced exercise for improving your overhead pressing mechanics. Focus on pulling the weight down as quickly as possible while under control and rapidly decelerate the load. This wakes up the highest threshold motor units as means of absorbing force and also forces the body to assume proper positioning (as long as the person is fairly efficient with the mechanics already). In essence (once the person has been properly trained) the body will instinctively and reflexively adjust it's mechanics and produce proper positioning as a means of efficiently handling the high levels of force it has to deal with. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466283440101-W5I2WAJQ1Y9Q95MONXBB/image-asset.jpeg REI 1 - Rapid Eccentric Isometrics: Romanian Deadlift Once you've mastered your hip hinging mechanics the rapid eccentric isometric RDL is an excellent way to reinforce the proper movement pattern into your central nervous system. The effects are similar to a kettlebell swing as there is a high level of deceleration and force absorption involved particularly as you hinge over into the RDL position. Focus on rapidly lengthening and contracting the glutes and hamstrings while maintaining a neutral spine throughout. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466283250825-CPWT0FV9986OCG3UOGFX/image-asset.jpeg REI 1 - Rapid Eccentric Isometrics: Lunge The rapid eccentric isometric lunge is highly effective for improving and correcting sprinting and stride mechanics as it teaches the body proper stride positioning as well as optimal recruitment patterns associated with running form. Focus on using the arms to rapidly drive the body into position, decelerate before touching the ground, pause, then drive the arms again to explosively propel the body upwards out of the lunge. https://www.advancedhumanperformance.com/explosive-power-2-1 daily 0.75 2016-08-29 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466280573803-UTMVJBN3TGMF85JHDQHE/image-asset.jpeg Explosive Power 2 - Depth Drop Plyometric Pushups Here's one of my clients performing an advanced plyometric exercise for the upper body. This depth drop pushup variation produces high levels of fast twitch fiber activation and also forces them to turn on quickly while firing at a very fast rate. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466280573803-UTMVJBN3TGMF85JHDQHE/image-asset.jpeg Explosive Power 2 - Depth Drop Plyometric Pushups Here's one of my clients performing an advanced plyometric exercise for the upper body. This depth drop pushup variation produces high levels of fast twitch fiber activation and also forces them to turn on quickly while firing at a very fast rate. https://static1.squarespace.com/static/5750d5129f72662d66448028/5765aa4fe3df283360327132/5765aa7d05b037bab049f128/1466280573372/ Explosive Power 2 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466280605675-NPRF9OTCP7F59LTJ2R9J/image-asset.jpeg Explosive Power 2 - Plyometric Lunge Jumps Here's one of my athletes performing a variation of the plyometric lunge jump with a closer stance that emphasizes the quadriceps to a greater degree. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466280647328-GFZJC7QDSCC4ZOAB1VPA/image-asset.jpeg Explosive Power 2 - Non-Alternating Lunge Jumps Besides enhancing power and jump performance this variation of the plyometric lunge requires greater motor control and balance. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466280691721-IRSR0MU673X7A6T9BJ3Z/image-asset.jpeg Explosive Power 2 - Box Jump Overs Here's one of the college football players I've been training performing a very effective box jump variation. The goal is both maximal height and distance forcing the hips to explode powerfully. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466280729111-FCN2WMA6QLPKIQJ6OIHX/image-asset.jpeg Explosive Power 2 - Long Jump The long jump is a great explosive exercise for working hip power and hip explosiveness. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466280761190-S2SWRNILWEYD9VLF0THD/image-asset.jpeg Explosive Power 2 - Weighted Box Jumps Using a medicine ball to load a box squat is a safe and effective way to hyperactive your nervous system and force your body to recruit higher threshold motor units. Try to hold and stick a squat position both at the top of the box when landing and when rebounding back to the floor. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466280809031-NEN7HN3Q24CMO8XQIWPD/image-asset.jpeg Explosive Power 2 - Lateral Box Jump Overs Here's one of my athletes demonstrating the lateral box jump over. This is a great explosive drill for working on power, jump performance, lateral explosion and lateral stability. Make sure to use the arms to fully engage the hips. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466280855270-RF39JRXCP4E82KI020VW/image-asset.jpeg Explosive Power 2 - Single-Leg Broad Jump The Single Leg Broad Jump is a great exercise for working on unilateral explosive hip power. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466280900713-GDV7I5JT7D0HVRKYQ2K6/image-asset.jpeg Explosive Power 2 - Bottoms-Up Snatch with Kettlebells 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466280949418-E6AUSGQT9I8Z3WCF977G/image-asset.jpeg Explosive Power 2 - Single-Leg Botttoms-Up Clean Bottoms-up exercises are some of the most difficult strength training movements there are. This particular variation, the single leg bottoms-up clean is an incredible exercise for hip power, balance, foot and ankle strength, shoulder stability, and core activation. This is one of the most difficult movements to successfully perform and takes Jedi-like focus. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466281060200-9DDBSA3MQRQYY98FNMVS/image-asset.jpeg Explosive Power 2 - Plyometric Box Jumps Series Here's a great plyometric series for improving power, explosiveness, rate of force development, and force absorption. These are effective for any sport or athletic event. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466281127163-HF8XLH3FSV36PV9C0ADP/image-asset.jpeg Explosive Power 2 - Speed Squat-Stance Deadlifts w/ Chains Here's one of my clients using excellent form for squat stance deadlifts. Adding chains with a moderately light loads is a great way to provide accommodating resistance and work on power output. Focus on driving with the hips and squeezing the glutes powerfully at the top. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466281188669-KPNIP2F8QK5B77TIW5T3/image-asset.jpeg Explosive Power 2 - Single-Leg Hop and Hold (Eyes Closed) Here's one of my football players working on ankle stability as well as unilateral lower body power. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466281264461-4FA10BBJ3RB0VAV5M50K/image-asset.jpeg Explosive Power 2 - Eyes Closed Snatch Here's a difficult but highly effective method for perfecting your Olympic lifting technique. Seen above is one of my athletes performing a typical power snatch from the floor with his eyes closed. This trains and improves proprioception and kinesthetic awareness. On a side note it's best not to have any one behind you when performing an Olympic lift variation as that can be somewhat dangerous if you dump the weight. This was a mistake that was quickly remedied in subsequent sets. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466281349022-G124X5V69GTKHM18V4HT/image-asset.jpeg Explosive Power 2 - Low Bar Speed Squats w/ Chains Low bar speed squats are great for improving power, force production and movement mechanics in the hips. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466281414756-WTOA5Y443IEFDRNXSOPQ/image-asset.jpeg Explosive Power 2 - Band-Resisted Kettlebell Swings If you're looking for a great variation of the kettlebell swing this one is a must try. The movement emphasizes deceleration forces the lifter must deal with as they absorb force in the eccentric position. The bands also create constant tension in the glutes particularly in the fully contracted position. If you're looking for a new variation to crush your glutes and hamstrings as well as one that improves hip power and hip function you'll definitely want to give this a try. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466281470545-947N79Q6W0Z3U2HXJ1UI/image-asset.jpeg Explosive Power 2 - Weighted Box Jumps & Depth Drops Weighted Box jumps and depth drops are an advanced exercise that's fantastic for improving vertical jump height, power output, force absorption, deceleration capabilities, and overall explosive ability. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466281574554-6F6WVUQ8Q5ZGWWAZQEVW/image-asset.jpeg Explosive Power 2 - Fat Bar Hang Clean & Press The hang clean and press with the fat bar is a fantastic full body exercise that focuses on strength, hypertrophy, functional size, power, explosiveness, and athleticism. When using the fat bar this greatly increases the activation on the hands, grip, forearms, and finger muscles. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466281615418-X8TUYF29G91J5NRAGR8E/image-asset.jpeg Explosive Power 2 - Box Jump Overs The box jump over is a great explosive lower body movement that emphasizes both a vertical jump and broad jump as the athlete has to accelerate in both the horizontal and vertical planes. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466281650463-0VLS9M5NGDJNV5EX7CPH/image-asset.jpeg Explosive Power 2 - Explosive Hand Clap Pushups Here's one of my NFL wider receivers Larry Pinkard demonstrating his incredible upper body power as he blasts out explosive hand clap pushups very effortlessly. Hand clap pushups are a great strength, power, and explosive upper body exercise for the chest, shoulders, triceps, and core stabilizers. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466281785432-V1WLQU9QJ146K4VBXN5L/image-asset.jpeg Explosive Power 2 - Overhead Kneeling Med Ball Catch & Pass The overhead kneeling medicine ball catch and pass is a great power exercise not only for the upper body but also for the core as it involves anti-extension particularly on the catch and deceleration phase. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466281912340-HZUJSKDNAN1G2M5YV24X/image-asset.jpeg Explosive Power 2 - Sledge Hammer Tire Slams The tire slams with a sledge hammer are a great combination power and conditioning movement. Performed properly and the exercise really does hit all of the muscles in the upper body, core, and legs. The key is to coil through the core and hips, stretch and hold at the top, then unload with maximal force and full body power. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466281967745-EEZOSZG4OQ39OKH1OFG1/image-asset.jpeg Explosive Power 2 - Barbell Jump Squats The barbell jump squat is a great explosive lower body exercise to enhance power output and activation of fast twitch muscle fibers. Here's Leslie one of my national level figure competitors showing proper form. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466281859500-M1KD7LW0JE2FWF3GDZ6R/image-asset.jpeg Explosive Power 2 - Swinging Dumbbell Snatch The swinging dumbbell snatch is a great explosive movement that really forces powerful hip drive. Rather than keeping the weights close to the body during hip extension the dumbbells will slightly drift away from the body as they complete a circular path. Again this requires powerful hip and glute drive. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466282318812-9Y8PMAVL43O32LQC9YU0/image-asset.jpeg Explosive Power 2 - Rotational Slams on BOSU Ball The overhead rotational slam is a great exercise for athletes that participate in rotational sports such as tennis, golf, and baseball. Throwing in a BOSU ball makes it more challenging as it forces the individual to control and harness their power which is critical for precision sports such as golf, tennis and other sports. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466282353817-MU7XM3W8IETC1PFKI1AJ/image-asset.jpeg Explosive Power 2 - Narrow-Stance DB Jump Squats The narrow stance dumbbell squat jump is a great way to simulate a typical jump position in terms of foot placement while providing a high amount of external loading. Besides being an excellent speed and power movement for the lower body, the traps and upper back get absolutely crushed from this due to the rapid eccentric contraction produced from having to catch and delegate the dumbbells during the landing phase. Ideally the goal is to work up to handling at least half of your bodyweight when combining the weight of both dumbbells. However start with very light loads to work on mechanics and technique before increasing the weight. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466282461847-X9PLZRSVPHRRRHGSO1LP/image-asset.jpeg Explosive Power 2 - Multi Stance Hang Cleans from Pins Changing your stance on cleans and snatches provides a slightly unique stimulus to your body and teaches athletes to explode from a variety of positions and stance widths. The first clean incorporates a wider position, then second uses a moderate stance, and the final rep uses a close stance. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466282507338-T6KASZCO0NR05V5Z1BKU/image-asset.jpeg Explosive Power 2 - High Pulls from Hang Clean Position The high pull is a great Olympic lifting variation/accessory movement as well as a solid speed and power movement for the hips and lower body. As an added benefit it crushes the upper back, traps, and deltoids as the entire upper back and shoulder region has to assist the legs to drive the weight up. The catch at the bottom also provides a strong and rapid eccentric jolt to the upper body musculature as you're forced to quickly decelerate the weight. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466282563414-HQFFQN1WK43MBNPVAI7Y/image-asset.jpeg Explosive Power 2 - Box Jump to Reverse Depth Drop The box jump and reverse depth drop is an excellent combination power movement that's excellent for improving jump performance, speed, and overall power output. The reverse depth drop is one of my favorite lower body deceleration drills as it places the body into a more hip dominant position compared to the typical depth drop going forward. As a result it's easier on the knees and reinforces optimal hinge mechanics. Here's a few of my NFL and college football players showing how it's done. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466282599960-XVFMZM5RIXD1FGNYR1SD/image-asset.jpeg Explosive Power 2 - Hand Clap Pushup to Single Arm Plank This is a unique combination exercises that involves upper body power and strength along with incredible levels of full body stability, motor control, rotary stability, anti-rotation, contralateral hip and shoulder activation, core stability, reactive stabilization, and rate of stabilization development. It's one thing to have strong levels of rotary stability but many athletes have to be able to produce this type of stability rapidly in order to avoid injury particularly when aggressive contact is involved. This hand clap pushup into a single arm plank addresses that very issue as it works two unique yet often overlooked biomotor capabilities namely reactive stabilization and rate of stabilization development. The key is maintaining proper spinal alignment throughout and not loosing postural positioning. It's also important to to avoid hyperextending the elbow joint when landing. https://www.advancedhumanperformance.com/nfl-training-1 daily 0.75 2016-08-08 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466365244468-25YXWT4728XQ0C9B6LXF/image-asset.jpeg NFL Training 1 - NFL Training: Shoulder Stability (Bottoms-Up DB Press) Shoulder stability and positioning are critical for the 225 bench press test as well as overall upper body performance. I use various bottoms-up pressing variations with many of my collegiate and professional athletes to help improve this. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466365244468-25YXWT4728XQ0C9B6LXF/image-asset.jpeg NFL Training 1 - NFL Training: Shoulder Stability (Bottoms-Up DB Press) Shoulder stability and positioning are critical for the 225 bench press test as well as overall upper body performance. I use various bottoms-up pressing variations with many of my collegiate and professional athletes to help improve this. https://static1.squarespace.com/static/5750d5129f72662d66448028/5766f523cd0f681b33054deb/5766f53c376cebc3efcf8e35/1466365243957/ NFL Training 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466365317757-T03UWNXERY5HTQNPPW63/image-asset.jpeg NFL Training 1 - NFL Training: Lower Body Stability Most of the collegiate as well as professional athletes I work with come to me with very poor levels of stability and muscle function especially in their lower extremities and core. We spend time daily particularly when training for the NFL combine to address these weaknesses and imbalances in order to maximize their speed, power, stability, strength,and mobility. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466365355398-KH909RIZUX6B0L0LR6IB/image-asset.jpeg NFL Training 1 - NFL Training: Single-Leg Hop & Hold Here are some of the collegiate and professional athletes (mainly football players) that I work with performing a very difficult variation of the single leg stand. A majority of the athletes I see have significant weaknesses and imbalances in their feet, ankles, and toes, therefore a good amount of time is devoted to correcting these issues. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466365408247-08608J3LIKU6IO6V9BI8/image-asset.jpeg NFL Training 1 - NFL Training: Single-Leg Med Ball Chest Pass This is a great variation of the single leg med ball chest pass. The formation shown in this video really challenges the feet and ankles as well as the core (rotary stability and anti-rotation). By catching the ball from the outside of your planted foot it creates a valgus force on your ankle and hips. This forces you to resist pronation (by firing your the muscles responsible for supination) essentially turning this into an anti-pronation exercise which is an area most athletes lack strength in. It's also great for teaching proper force absorption while simultaneously addressing stabilization of the lower body. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466365450439-JE23XKK3OCZKQ73DB22L/image-asset.jpeg NFL Training 1 - NFL Training: NFL QB Taylor Heinicke Minnesota Vikings QB Taylor Heinicke is featured here. After suffering a shoulder injury earlier in the season we used this exercise as well as many others to greatly improve the health, strength, and function of his shoulder in order to prepare him for the NFL. The bottoms-up floor press is a great exercise for improving shoulder and core stability. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466365578460-ANJ877SRNLSPQX78BGKQ/image-asset.jpeg NFL Training 1 - NFL Training: Chest Press (Rapid Eccentric Isometrics) Rapid Eccentric Isometrics are an advanced proprietary training technique developed by Dr. Joel Seedman used to increase proprioceptive feedback from muscle spindles with the goal of improving performance and muscle function. Rapid Eccentric Isometrics (REI’s) also improve rate of force development (RFD), Rate of Stabilization Development (RSD), Rate of Force Absorption (RFA), and Reactive Stabilization as the muscles are forced to turn on rapidly to absorb high impact forces. Rapid Eccentric Isometrics should only be used once proper form has been established with standard eccentric isometrics (EI’s). https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466365615636-DDOTOBQJ8F8KRB3ADPWK/image-asset.jpeg NFL Training 1 - NFL Training: Incline Press w/ Hanging Bands This is a great exercise I use frequently with my athletes to improve pressing stability, strength, proprioception, tightness, and form. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466365661015-5TQ3JGJ0VUWI6KNXX8OP/image-asset.jpeg NFL Training 1 - NFL Training: Stretched Plank The stretched plank particularly when performed in socks on a slick surface is one of the best core exercises and working anti-extension. Stretch as far as possible and hold 10-15 seconds. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466365826635-18PYVWG4YF5V9JQ78RYT/image-asset.jpeg NFL Training 1 - NFL Training: Increasing Stability Stability training is something I focus on with my athletes throughout NFL combine training to make they have eliminated movement dysfunction and neuromuscular deficiencies. Strength is excellent but the athletes must learn to control it with using appropriate movement patterns. Here is an example of that. Notice the amount of motor control required to perform these exercises appropriately. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466365875998-TLEU7SHZ7JY7RBB85OV7/image-asset.jpeg NFL Training 1 - NFL Training: Correcting Ankle Pronation This is one of the most critical drills an athlete or any individual can perform who demonstrates weak ankles especially valgus ankle collapse or pronation. Performing this drill several times per day will gradually remedy pronation and valgus ankle collapse of the feet and ankles. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466365931104-L2FQYSYVZ9D2XTJSKBSR/image-asset.jpeg NFL Training 1 - NFL Training: Hanging Band Squats Here's Al prepping his nervous system for NFL combine training. The hanging band technique forces the lifter to stabilize and control the load while correcting movement dysfunction. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466365973101-4KY0LCJP8Z7ML5QYLGNF/image-asset.jpeg NFL Training 1 - NFL Training: Hanging Band Lunges Here's Marcus, an NFL veteran who's spent several years with the New York Jets. We spent a lot of time this off season improving his strength and stability. Here I have him performing an eccentric isometric variation of barbell lunges using the hanging band technique. This method forces all of the stabilizers and proprioceptive mechanisms such as muscle spindles to work overtime to balance the free hanging load. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466366024132-5YRHYIXLBSLD2F7R0C1F/image-asset.jpeg NFL Training 1 - NFL Training: Power Hold w/ Hanging Bands Marcus, an NFL veteran who's spent several years with the New York Jets. and I spent considerable time this off season improving his strength and stability. Here I have him performing an overhead power hold variation using the hanging band technique. This method forces all of the stabilizers and proprioceptive mechanisms such as muscle spindles to work overtime to balance the free hanging load. The core and stabilizers really have to work overtime on this not to mention the entire upper body https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466366108604-K4BRGQ4VK8JX30JQ4BV3/image-asset.jpeg NFL Training 1 - NFL Training: Unilateral Power & Stability Here's a few of the NFL guys I work with performing a combination of explosive power, stability, and balance. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466366172163-PB34NQ8G6GD85DWSS910/image-asset.jpeg NFL Training 1 - NFL Training: Box Jump, Depth Drop, & Plyometric Combo Here's a few of the NFL and collegiate football guys I work with performing a great drill for explosive power. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466366214916-YZHD8KQNLYYUYUR7FXIH/image-asset.jpeg NFL Training 1 - NFL Training: QB Taylor Heinicke Shown in the video is NFL quarterback and all-star collegiate QB Taylor Heinicke. After suffering a shoulder injury earlier in the season we used this exercise as well as many others to greatly improve the health, strength, and function of his shoulder in order to prepare him for the NFL. Rapid Eccentric Isometrics are a great way to improve force absorption, deceleration, and activation of fast twitch muscles. The pullover REI is particularly useful for activating the core, back, chest, arms, and stabilizers. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466366277821-4Z43MD7CGVK8Z37V73A8/image-asset.jpeg NFL Training 1 - NFL Training: Core Strength (Body Saw) Dr. Seedman uses the slideboard quite frequently with his NFL and collegiate athletes because it's a great method for increasing core strength and optimizing spinal stabilization. The bodysaw creates extension that causes the body/spine to collapse down to the floor. Resisting that requires incredible core activation to produce significant anti-extension. Slideboard exercises can also be done with Valslide disks, feet on towel, socks on slick surface, furniture sliders, or any other combination that allows the feet to slide. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466366323988-9RKPTCY7TDGB9M9O3ZZL/image-asset.jpeg NFL Training 1 - NFL Training: Pause Squat Low bar pause squats are a great movement not just for powerlifters but also for athletes including football players as it teaches the athlete to use there hips. Here's one of my athletes working on low bar technique as it's only the second time he's tried it. Typically after several sessions the movement feels locked in. If the goal is to maximize strength, hypertrophy, athletic performance, muscle function, proprioception, and overall joint health then approximately parallel for squats is best. However if you’re a competitive Olympic weightlifter then dropping below parallel to catch the load will most likely allow you to achiever higher PR’s. It’s all about goals. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466366376995-VBG9WWW7Y0OO5XW7VVYL/image-asset.jpeg NFL Training 1 - NFL Training: Head-Off Incline Press Here's NFL wide receiver Larry Pinkard demonstrating a great chest press variation. Besides working the muscles that stabilize the neck (something that's critical for football) it's also excellent for teaching proper t-spine extension as the the head is allowed to extend to a greater degree. Make sure the extension happens from the t-spine rather than the cervical spine. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466366412604-5OOQS3Q9LJ9KYNEC30ZP/image-asset.jpeg NFL Training 1 - NFL Training: Box Jumps & Depth Drops Series Here's a great plyometric series for improving power, explosiveness, rate of force development, and force absorption. These are effective for any sport or athletic event. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466366552458-JZGHEIHMX585C1GTPV3A/image-asset.jpeg NFL Training 1 - NFL Training: DB Pullover with Leg Raise Here's a few of my NFL combine athletes performing a very effective core, lat, tricep, chest, and upper body strength exercise, the dumbbell pullover. When performed as shown in the video it's one of the most challenging variations of the pullover exercise. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466366761834-JSPYUQYP50BZK50QS3VR/image-asset.jpeg NFL Training 1 - NFL Training: DB Skull Crushers w/ Leg Raise Tricep strength as well as muscular endurance is critical for the NFL 225 bench press test. Dumbbell Skull crushers are a great movement for targeting the triceps as well as the core especially when performed with the feet elevated as my athletes demonstrate. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466366844289-DM3DUHJ73CKCW0UD2AL1/image-asset.jpeg NFL Training 1 - NFL Training: Overhead Press & Renegade Plank Rows Here's several of my NFL combine athletes performing a highly effective upper body superset consiting of overhead press with chains and renegade plank rows. This combination is great for improving strenght, hypertrophy, and full body stability all of which are critical for their combine test and pro day test. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466366909110-LPPN2N5R4U22K0F3F1ZM/image-asset.jpeg NFL Training 1 - NFL Training: Close-Grip Hang Snatch The close grip hang snatch is a movement I use frequently with my athletes and NFL combine guys as it greatly emphasizes power output due to the exagerated distance the bar has to travel in order to complete the lift. It's a great movement for enhancing hip power, jump performance, and speed. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466366990432-X6Z8NC1OXHBY1DMD6BWE/image-asset.jpeg NFL Training 1 - NFL Training: Floor Press w/ Feet Elevated Here's one of the many variations I use with my NFL combine athletes not only for improving their bench press strength but also for cleaning up their technique and movement mechanics. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466367024707-APJKRGYPP38RK5JAEHG7/image-asset.jpeg NFL Training 1 - NFL Training: Weighted Pushups w/ Pause The eccentric isometric weighted pushup is a great exercise for increasing strength and size in the upper torso as well as helping improve bench press strength. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466367088106-MCBFI3C4ECYM8K04F3EK/image-asset.jpeg NFL Training 1 - NFL Training: Overhead Chain Press Here's some of my NFL guys training their upper body with chain military presses which is a fantastic upper body strength and mass builder. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466367128668-S0K2F5ZH9KBG15XQPPVE/image-asset.jpeg NFL Training 1 - NFL Training: Low Bar Speed Squats w/ Chains Low bar speed squats are great for improving power, force production and movement mechanics in the hips. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466367231499-NTB9PDAF4MFTCA00EVMG/image-asset.jpeg NFL Training 1 - NFL Training: Mid-Pause Weighted Pullups Pausing midway through the pull-up is a great way to increase tension on the lats and upper back as well as the arms. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466367285728-B8ZKGPW43FR6OS1SY9NE/image-asset.jpeg NFL Training 1 - NFL Training: Incline Press w/ Band Resistance The incline barbell bench press with band resistance is a great strength, hypertrophy, and overall mass builder for the chest, triceps, and shoulders. This is one I use quite a bit with for my NFL players and NFL combine guys. https://www.advancedhumanperformance.com/eccentric-isometrics-2 daily 0.75 2016-09-18 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466448586934-8KVQQ1U7ER42FY0WZFTC/image-asset.jpeg Eccentric Isometrics 2 - Eccentric Isometrics: Double-Pause KB Deadlift w/ Chains If you're looking to change up your deadlift or squat workout, try performing this unique kettlebell variation. If you're needing an added boost in intensity try adding chains. As far as the protocol goes, you simply lift the weight up 1 inch off the floor, pause, drive to the top, lower slowly, pause 1 inch from the floor, set the weight back to the floor gently, then repeat. Simple but brutal and highly effective for increasing, strength, size, functional muscle mass, motor control, and technique. https://static1.squarespace.com/static/5750d5129f72662d66448028/57683ab08419c29d0408480d/57683aca379f94f53820defe/1466448586494/ Eccentric Isometrics 2 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466448586934-8KVQQ1U7ER42FY0WZFTC/image-asset.jpeg Eccentric Isometrics 2 - Eccentric Isometrics: Double-Pause KB Deadlift w/ Chains If you're looking to change up your deadlift or squat workout, try performing this unique kettlebell variation. If you're needing an added boost in intensity try adding chains. As far as the protocol goes, you simply lift the weight up 1 inch off the floor, pause, drive to the top, lower slowly, pause 1 inch from the floor, set the weight back to the floor gently, then repeat. Simple but brutal and highly effective for increasing, strength, size, functional muscle mass, motor control, and technique. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466448646188-TCXQOA1CLGUBSMN973VG/image-asset.jpeg Eccentric Isometrics 2 - Eccentric Isometrics: Overcoming Isometric Barbell Squat Overcoming isometrics are a great training tool for creating post activation potentiation, and can be employed on squats and other movements, including deadlifts, RDL's, bench press, bent over rows, incline presses, pull-ups, bicep curls, and overhead presses. These are great for strength, power, and hypertrophy. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466448707534-G17UQGC0FD7N9QIK3UKH/image-asset.jpeg Eccentric Isometrics 2 - Eccentric Isometrics: Eyes-Closed Bottoms-Up Press 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. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466448758997-YEQCQQ2F2M3JZ5QV4COS/image-asset.jpeg Eccentric Isometrics 2 - Eccentric Isometrics: Goblet Bulgarian Squats on Stability Ball This Bulgarian squat variation is a very difficult lower body lunge movement that targets all of the larger muscles of the legs including the quads, glutes, and hamstrings, as well as the smaller stabilizers throughout the feet, ankles, hips, and core. Adding eccentric isometrics by pausing going slow on the negative then holding the bottom stretched position makes it even more challenging yet also more effective for growth, strength, and muscle function. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466448805119-ZZFB9C6JD5K1KZSQVGMG/image-asset.jpeg Eccentric Isometrics 2 - Eccentric Isometrics: Barbell Ab Rollout The barbell ab rollout variation is another great ab rollout movement that crushers the entire core as well as the lats, triceps, chest, and shoulder stabilizers. Try using an eccentric isometric and holding the stretched position for greater improvements in strength, hypertrophy, and muscle function. The ab rollout is also a very similar movement pattern to the pullover exercise as it involves nearly the same musculature and very similar activation patterns and mechanics. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466448853435-O3MH8Z8QCX7E9ALYSJYC/image-asset.jpeg Eccentric Isometrics 2 - Eccentric Isometrics: Ab Rollout w/ Hollow Core Position Most individuals perform the ab rollout with too much hip and low back extension by allowing the hips to sag and drop. To avoid this I like to use a variation with my athletes where they hollow their core by keeping the hips slightly higher and stomach pulled in tight. This increases activity of the core musculature while taking stress of the low back. When performed with eccentric isometrics it's a fantastic movement for the core as well as the lats, triceps, and chest. The ab rollout is also a very similar movement pattern to the pullover exercise as it involves nearly the same musculature and very similar activation patterns and mechanics. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466448901344-BXGMA56942ADBSZOMML9/image-asset.jpeg Eccentric Isometrics 2 - Eccentric Isometrics: Ab Rollouts on BOSU Ball Here's a great way to increase the difficulty of the traditional ab wheel rollout and provide additional instability and core activation. Combining this combination with eccentric isometric holds makes it even more effective with great time under tension in the stretched position. The ab rollout is also a very similar movement pattern to the pullover exercise as it involves nearly the same musculature and very similar activation patterns and mechanics. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466448977332-1VGS9ECNCRB33QTXCJBB/image-asset.jpeg Eccentric Isometrics 2 - Eccentric Isometrics: Ab Walkout w/ Pause The ab walkout is a great core exercise that also targets the triceps, lats, and chest in a very similar fashion as the pullover movement. Try holding in the stretched position similar to an eccentric isometric as this will produce greater strength and hypertrophy as well as muscle function. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466449198381-74E5D0T0YW6CKT3P41SL/image-asset.jpeg Eccentric Isometrics 2 - Eccentric isometrics: Single-Leg RDL & Swap The single leg Romanian deadlift swap is an incredible drill for improving mobility and stability of the hip hinge position. Simply perform a single leg RDL and perform swaps while holding the eccentric isometric position. Just be prepared to deal with a serious burn in the glutes and hamstrings as well as the feet and ankles. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466449269900-MIV112Z8FH329BJ45WDC/image-asset.jpeg Eccentric Isometrics 2 - Eccentric Isometrics: Bulgarian Squat w/ Kettlebell Swap The Bulgarian kettlebell swap is perhaps the most painful yet also one of the most beneficial variations of the swap. Simply perform an eccentric isometric Bulgarian squat, and then hold this position while passing the weight between the legs. This is also one of the single most effective drills for simultaneously improving mobility and stability in the lower extremities. You’re essentially forced to stabilize your lower body and core while the surrounding musculature are contracting in a stretched and loaded position. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1474237699356-NGMW6U2DZC7XEVSRIFRI/image-asset.jpeg Eccentric Isometrics 2 - Eccentric Isometric Overhead Bulgarian Squats Overhead Bulgarian barbell squats performed in an eccentric isometric fashion are one of the single most effective movements you can. It improves improves mobility, stability, postural alignment, balance, symmetrical loading, proprioception, strength, and hypertrophy from head to toe. For the eccentric isometric perform a slow negative followed by a several second pause in the stretched position. This allows the lifter to attend to the high levels of sensory feedback produced from muscle spindles and other proprioceptive mechanisms. As a result this allows the lifter to fine-tune and optimize their body positioning and movement mechanics.   https://www.advancedhumanperformance.com/plates-kettlebells-1 daily 0.75 2016-08-08 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466283882758-8QOR7NKOBVN0ETO3CM6W/image-asset.jpeg Plates & Kettlebells 1 - Plate Swings Plate swings are a great alternative if you don't have access to kettlebells. Also an excellent movement for correcting swing and hinging technique. This video was part of a featured article on T-Nation.com. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466283882758-8QOR7NKOBVN0ETO3CM6W/image-asset.jpeg Plates & Kettlebells 1 - Plate Swings Plate swings are a great alternative if you don't have access to kettlebells. Also an excellent movement for correcting swing and hinging technique. This video was part of a featured article on T-Nation.com. https://static1.squarespace.com/static/5750d5129f72662d66448028/5765b70946c3c42a384df16c/5765b76a85c5bde326dd2bc4/1466283882211/ Plates & Kettlebells 1 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466283918521-VFF5K3M4BGZDGNGFPSKN/image-asset.jpeg Plates & Kettlebells 1 - Double Plate Swing Another kettlebell swing alternative that's great for reinforcing proper scapula positioning. This video was part of a featured article on T-Nation.com. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466283960722-7IADH9H7RKE3ISYC5ZNT/image-asset.jpeg Plates & Kettlebells 1 - Close-Stance Double Plate Swing A highly effective substitute to traditional kettlebell swings that allows the load to be swung from the sides rather than the front. This video was part of a featured article on T-Nation.com. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466284009709-0UR00KE9ZEDNM3XCCGEZ/image-asset.jpeg Plates & Kettlebells 1 - Plate Hinge (Eccentric Isometric) A great drill to teach proper hinging and swinging mechanics. This is a perfect exercise to perform before moving onto more dynamic movements such as kettlebell or plate swings. This video was part of a featured article on T-Nation.com. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466284065516-K6EJKO59950CFZ4OZUP8/image-asset.jpeg Plates & Kettlebells 1 - Bottoms-Up Plate Clean An alternative to the traditional bottoms up kettlebell clean as well as an amazing exercise for full body strength and stabilization. This video was part of a featured article on T-Nation.com. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466284117805-838CJ7JYNGW9DPDI6J8T/image-asset.jpeg Plates & Kettlebells 1 - Bottoms-Up Plate Press One of the most demanding variations of the overhead press and a suitable alternative to the traditional bottoms up kettlebell press. This video was part of a featured article on T-Nation.com. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466284162204-6QY9HKDFT8M8UPJRX6JK/image-asset.jpeg Plates & Kettlebells 1 - Bottoms-Up Plate Snatch An incredible power exercise for the lower body as well as an intense stimulus for the grip, core, shoulders, and back. This video was part of a featured article on T-Nation.com. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466284205491-QSW30RD24W1JI100GRXW/image-asset.jpeg Plates & Kettlebells 1 - Plate Pinch Exercises Great variation for grip strength and for producing concurrent activation potentiation (irradiation) which enhances technique specific to the squat and hinge. You can also use smaller plates held to the sides (2 in each hand) and perform conventional deadlifts or close stance squats (similar to a trap bar deadlift). https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466284247952-D5V1LJMZAAZC0YZA90DD/image-asset.jpeg Plates & Kettlebells 1 - Bumper Plate Pinch Farmers Walk Excellent farmers walk variation for grip, forearms, and finger strength. Also provides powerful training stimulus to full body via concurrent activation potentiation (forces you to stay tight). https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466284286121-Y9L07TZXRLKTW3FU8YS6/image-asset.jpeg Plates & Kettlebells 1 - Bottoms-Up Press w/ Bumper Plates An excellent grip and hand strengthening exercise not to mention the incredible strain it places on the upper body stabilizers and overall core musculature. The drop and catch is a very intense eccentric stimulus for the forearms and finger muscles. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466284488403-J1WRJ9VWAFXDIUQTQ2FF/image-asset.jpeg Plates & Kettlebells 1 - Plate Press Variations These plate variations are perfect for reinforcing proper scapulohumeral rhythm. If you're having trouble with any pressing or overhead movements I highly recommend these. You'll get immediate feedback as failure to perform correctly will result in dumping the the weight. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466284532420-EV923K3M8I6DJRMEO5CP/image-asset.jpeg Plates & Kettlebells 1 - Kneeling Bottoms-Up Press w/ Bumper Plates This is a very tricky overhead press variation requiring incredible core activation and stabilization throughout the body. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466284607404-TI4BXRJUCRN38X5C1KSY/image-asset.jpeg Plates & Kettlebells 1 - Full Body Stabilization Exercise This is a single leg bottoms up press with bumper plates. I consider this the epitome of full body stabilization from head to toe as it greatly challenges all of the stabilizers from the feet up. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466284646811-LR23U8GAWQ8EDIJQQB6G/image-asset.jpeg Plates & Kettlebells 1 - Stability Training w/ Bumper Plates Stability training is something I focus on with my athletes throughout NFL combine training to make they have eliminated movement dysfunction and neuromuscular deficiencies. Strength is excellent but the athletes must learn to control it with using appropriate movement patterns. Here is an example of that. Notice the amount of motor control required to perform these exercises appropriately. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466284708195-Q8CWNT1SW43CRGK6N13F/image-asset.jpeg Plates & Kettlebells 1 - Bottoms-Up Chest Press This is a great stability exercise for the whole body as it requires a clean, squat, sit back, and chest press all in the bottoms-up position. It also helps to correct pressing technique by forcing the lifter into the proper position. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1466284781008-5PERGPQ6PQ0D8VJU8VVS/image-asset.jpeg Plates & Kettlebells 1 - Kneeling Overhead Plate Press Dr. Seedman teaches you how to use the pizza plate press to make immediate improvements to your overhead press. The 'pizza press' gives you immediate feedback as to whether or not your shoulder mechanics and overhead pressing technique are dialed in. https://www.advancedhumanperformance.com/product-reviews-1 daily 0.75 2016-08-10 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470605990779-DKJNWAD4JM0V82JYHDKI/image-asset.jpeg Product Reviews - Review: Pedestal Footwear Dr. Seedman reviews Pedestal Footwear, examining design, use in training, and determining if their designs supports maximal foot and toe activation. More info also available from Pedestal Footwear. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470605990779-DKJNWAD4JM0V82JYHDKI/image-asset.jpeg Product Reviews - Review: Pedestal Footwear Dr. Seedman reviews Pedestal Footwear, examining design, use in training, and determining if their designs supports maximal foot and toe activation. 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Between the weight on the bar as well as the chains the total weight is well over 300 lbs. The close grip floor press using accommodating resistance in the form of chains is one of the most effective tricep and chest builders there is. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472503298742-6PRP2WA006LDOVFF53XF/image-asset.jpeg NFL Training 3 - NFL Training: Close Grip Floor Press with Chains Here's a few of my NFL athletes including Green Bay Packers Adrian Hubbard and Larry Pinkard demonstrating close grip floor press with chains. Between the weight on the bar as well as the chains the total weight is well over 300 lbs. The close grip floor press using accommodating resistance in the form of chains is one of the most effective tricep and chest builders there is. https://static1.squarespace.com/static/5750d5129f72662d66448028/57c49dec20099ef52cea6cf5/57c49e0299a7b11e47a82ca9/1472503295578/ NFL Training 3 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472503754660-MT3SZYQYNP12AARXLA7R/image-asset.jpeg NFL Training 3 - Bottoms Up Eccentric Isometric Overhead Press with Partner Perturbation: NFL Training Looking for a movement that promotes full body stabilization especially around the scapula and glenohumeral joint then you'll want to give this bottoms-up eccentric isometric overhead press variation with partner perturbation a try. Here I'm having Minnesota Vikings quarterback Taylor Heinicke perform this on an active recovery day to promote increased proprioception, stability, motor control, mobility, blood flow, and functional shoulder strengthening to prep him for the upcoming season. I've used quite a few bottoms-up exercise with Taylor to enhance function and strength after several injuries he sustained during his college career. These have been vital in maximizing his performance, shoulder health, and ability to continue crushing the heavy iron all while being able to avoid surgery and other invasive treatments. Whether you're a throwing athlete or simply looking for a movement to improve function, stability, and strength this one's great for adding in either as a dynamic warmup before heavy upper body movements, in between heavy training days as a form of active recovery, or at the end of a workout to act as a functional finisher. Performing these seated on a ball requires greater innervation to the surrounding core musculature, hips, and feet and ankles making it an excellent full body activation drill. As an added bonus, the high levels of tension created while holding an occluded stretch produce heightened levels of mechanical tension and metabolic stress both of which are critical factors for promoting functional size and muscle hypertrophy. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472503831731-U3BD9NYEFPJE0N1M5JYN/image-asset.jpeg NFL Training 3 - Single-Leg Pallof Press Looking for an exercise to fix ankle pronation, fallen arches, flat feet, valgus ankle collapse, external rotation of the feet, and general weakness in the feet, ankles, toes, and hips, then you'll want to give this single leg Pallof press a try. Here's a few of the NFL and collegiate football players I work with demonstrating it including Minnesota Vikings quarterback Taylor Heinicke. Not only does it address issues in the foot and ankle complex but it also works on core stabilization, anti rotation, rotary stability, balance, scapular stabilization, spinal alignment, and postural control. Essentially this is a combination of anti-rotation for the upper torso and hips but anti-pronation and anti-valgus collapse of the lower extremities. If you fail to resist the valgus forces you'll lose balance by falling inward. This forces the individual to supinate their feet and grip into the floor aggressively. As a result you'll almost immediately witness the arches of the feet begin to re-form as a flat foot and fallen-arch position makes the movement feel almost impossible. To perform this simply hold a standard Pallof press position however lift the inside leg and keep the outside leg planted on the floor while maintaining proper posture. Both feet should be inline with each other and the body should not rotate or deviate laterally. Hold for 30 seconds then switch sides by facing the opposite direction to work the opposite leg. The movement can also be modified by standing on the inside leg for individuals who demonstrate excessive supination or overly high arches although this is a fairly rare issue. All variations of the single leg Pallof press can be performed with resistance bands or with a standard cable column. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472505300331-MHCRM82PJSZYZWCK89QZ/image-asset.jpeg NFL Training 3 - NFL Training: Eccentric Isometric RDL Hang Clean Performing hang cleans from an eccentric isometric RDL position is a great movement for improving technique, mobility, hip mechanics, hip extension, power output, sensory feedback, and muscle function for all athletes and lifters. The same principle can be applied to snatches as well. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472505370433-NDUP7SZJ1U6MR1IDXXUB/image-asset.jpeg NFL Training 3 - NFL Training: Lateral Box Jump Plyometric Series Here's a great plyometrics drill for improving power, jump performance, acceleration, deceleration, agility, lateral stability, force absorption, body control, speed, and explosive capabilities. https://www.advancedhumanperformance.com/shoulder-overhead-3 daily 0.75 2016-08-29 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472506729152-5E40WMO4NZAHJT7BZYBT/image-asset.jpeg Shoulder & Overhead 3 - Double Offset Overhead Press (Different Loads & Tools) The double offset sounds complicated in theory but it’s quite simple in practice. There’s essentially 2 forms of offset loading involved; one is the actual load being heavier on one side, and the other is the use of different training tools in each hand. While one arm is essentially performing a relatively standard overload movement in the form of a heavy dumbbell press, the other arm is performing a lighter yet highly unstable pressing variation in the form of a bottoms-up press. The goal is to transfer the same crisp and proper mechanics produced from the bottoms-up kettlebell technique to the arm that’s simultaneously pressing the heavier dumbbell on the opposite side. Once mastered, the movement should appear seamless and synchronized as if you were using the same tools and loads on each side with no visible differences in body position and mechanics. This requires in incredibly high degree of neuromuscular coordination, body awareness, sensory integrated movement, and mental engagement. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472506729152-5E40WMO4NZAHJT7BZYBT/image-asset.jpeg Shoulder & Overhead 3 - Double Offset Overhead Press (Different Loads & Tools) The double offset sounds complicated in theory but it’s quite simple in practice. There’s essentially 2 forms of offset loading involved; one is the actual load being heavier on one side, and the other is the use of different training tools in each hand. While one arm is essentially performing a relatively standard overload movement in the form of a heavy dumbbell press, the other arm is performing a lighter yet highly unstable pressing variation in the form of a bottoms-up press. The goal is to transfer the same crisp and proper mechanics produced from the bottoms-up kettlebell technique to the arm that’s simultaneously pressing the heavier dumbbell on the opposite side. Once mastered, the movement should appear seamless and synchronized as if you were using the same tools and loads on each side with no visible differences in body position and mechanics. This requires in incredibly high degree of neuromuscular coordination, body awareness, sensory integrated movement, and mental engagement. https://static1.squarespace.com/static/5750d5129f72662d66448028/57c4ab11f7e0ab9190de3c00/57c4ab67f76caded31cb3547/1472506725504/ Shoulder & Overhead 3 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472506803384-YLIAGSC7IJ7TJ7N18WC2/image-asset.jpeg Shoulder & Overhead 3 - Overcoming Isometric Overhead Barbell Press If you’re looking for an exercise that maximizes motor unit recruitment and creates high levels of post activation potentiation (enhanced neural drive), the overcoming isometric overhead press is it. Here’s NFL defensive end and Super Bowel Champion Jarius Wynn demonstrating it with maximal intensity as we prep him for the upcoming season. Because you’ll be pressing with maximal effort against an immovable load (safety pins in a squat cage), this allows for the optimization of a physiological phenomenon known as temporal summation. Simply put it typically takes several seconds for an individual to achieve maximal motor unit recruitment. Unfortunately most traditional repetitions end before maximal innervation can occur. The overcoming isometric allows the nervous system to progressively ramp up with each passing second until he or she reaches maximal recruitment. In other words the first second you may achieve 50% maximal recruitment, the second 75%, then the third second you may finally reach close to 100% activation as you press with maximal intensity against the pins. At this point you’ll experience heightened levels of intramuscular tension build up throughout your upper torso that’s almost impossible to replicate with any other training method. As an added bonus the high levels of tension act as a strong stimulus for inducing muscular hypertrophy and size gains. This training technique can be used on a a variety of movements including bench press, squats, deadlifts and other exercises as a means of eliminating sticking points or simply to increase neuromuscular efficiency. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472506856691-VZU8KPOZ47KQUGSP20KW/image-asset.jpeg Shoulder & Overhead 3 - Kneeling Overhead Barbell Press with Band Resistance This is a highly difficult yet effective overhead press variation. It's also a great option for individuals that are not strong enough to press out bands when they're fully stretched in the standing position. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472506929560-587RX550TWFCBZSD1BSF/image-asset.jpeg Shoulder & Overhead 3 - Isolateral Overhead Press with Hanging Band Technique (HBT Training) This is a fantastic way to incorporate the hanging band technique while working each side of the body individually. Simply take 2 cable handles and loop bands through them while attaching plates to the bands and you now have a great way to perform isolateral hanging band technique training. Performed with the overhead press is quite difficult due to the instability and continual oscillations. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472506929426-EMQ28LT9A9VBATTDF85F/image-asset.jpeg Shoulder & Overhead 3 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472506979510-MK6QT9COLAPVRHSA5JEE/image-asset.jpeg Shoulder & Overhead 3 - Band Assisted Kneeling Overhead Barbell Press This is great kneeling variation of the overhead press that utilizes accommodating resistance in the form of band assistance. The bottom of the movement involves assistance however midway through the bands totally release placing 100% of the load on the musculature. Unless you have very short bands this is the best way to perform band assisted overhead presses as the kneeling version allows the ideal amount of assistance in the appropriate position while deloading the necessary portion of the lift in just the right fashion. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472507024079-INMHRRQXQYVRRX6H57PK/image-asset.jpeg Shoulder & Overhead 3 - Kneeling Overhead Pizza Plate Press: Technique Training for the Military Press This one’s a bit funky looking but it serves a very distinct purpose. Most lifters lack ability to properly centrate their glenohumeral joint. This deficiency is even more pronounced during the overhead press. The pizza plate press (using the flat side of an old-school iron weight plate) will give you immediate feedback as to whether or not your shoulder mechanics and overhead pressing technique are dialed in. If you fail to create 3-dimensional shoulder stability by depressing, retracting, and medially rotating your scapula and shoulders towards your spine you’ll dump the weight plate. Simply, hold an old-school iron weight plate flat in your hand and perform a press while tucking your elbows to the front of your body. Even if you’re able to avoid dumping the load, record yourself and observe the weight plate. If the plate stays completely parallel to the floor while keeping your elbows tucked to the front of your body then you know that your shoulder function and overhead pressing mechanics are most likely spot on. If the plate fails to stay parallel to the floor then you’ll want to address your specific areas of weakness before you produce further dysfunction and significant injury. https://www.advancedhumanperformance.com/explosive-power-3 daily 0.75 2017-12-11 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472504093993-IODLH13JGHMA2GNK79BX/image-asset.jpeg Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) Here's a advanced yet highly effective plyometric box jump variation that emphasis both acceleration and declaration with additional overload. The key is keeping proper mechanics, alignment, and joint angles throughout while sticking the landing on both ends. The deceleration catch phase when performing the reverse depth drop is excellent for forcing the entire posterior chain (glutes and hamstrings) as well as the quads and spinal stabilizers to turn on quickly as a means for rapidly absorbing force. Here's I'm suing 30 pound dumbbells on a 20 inch box. If you're looking to increase vertical jump height, power, speed, sprint performance, squat performance, agility, and lower body deceleration capabilities this one is a must. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472504093993-IODLH13JGHMA2GNK79BX/image-asset.jpeg Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) Here's a advanced yet highly effective plyometric box jump variation that emphasis both acceleration and declaration with additional overload. The key is keeping proper mechanics, alignment, and joint angles throughout while sticking the landing on both ends. The deceleration catch phase when performing the reverse depth drop is excellent for forcing the entire posterior chain (glutes and hamstrings) as well as the quads and spinal stabilizers to turn on quickly as a means for rapidly absorbing force. Here's I'm suing 30 pound dumbbells on a 20 inch box. If you're looking to increase vertical jump height, power, speed, sprint performance, squat performance, agility, and lower body deceleration capabilities this one is a must. https://static1.squarespace.com/static/5750d5129f72662d66448028/57c4a0ecc534a58d9265d8d1/57c4a10a9656ca50a90c3f09/1472504074600/ Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476053907214-2HJLGFL6VTCQO2VQ58XT/image-asset.jpeg Explosive Power 3 - Goblet Squat Jump: NFL and Collegiate Football Training Here's a great explosive box jump drill using a loaded goblet squat with's excellent for improving vertical jump height and explosive power. Because of the anterior loading in the goblet squat position, this box jump variation taxes the quads and anterior core muscles to a greater degree than traditional box jumps. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472504075951-6JXDSWA6DO553169U83Q/image-asset.jpeg Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472504074952-6ECVIPOJOY86YMWSSWGL/image-asset.jpeg Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472504077320-O3UC1W3VTER6CTN2HBLR/image-asset.jpeg Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472504077166-2XXF1OO6VQ7PCVHJCXGH/image-asset.jpeg Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472504077166-2XXF1OO6VQ7PCVHJCXGH/image-asset.jpeg Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://static1.squarespace.com/static/5750d5129f72662d66448028/57c4a0ecc534a58d9265d8d1/57c4a10f5a730f290eadba5f/1472504079292/ Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://static1.squarespace.com/static/5750d5129f72662d66448028/57c4a0ecc534a58d9265d8d1/57c4a10ff951af1e7d1b529c/1472504079548/ Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://static1.squarespace.com/static/5750d5129f72662d66448028/57c4a0ecc534a58d9265d8d1/57c4a10ffc01557917c76190/1472504079518/ Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472504079764-XR70Q0NUHFZF7LTQUH3J/image-asset.jpeg Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472504079810-TWHIGD55XSQ9B7SA48NA/image-asset.jpeg Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472504080109-9G3KEL0KBWAPS5D7IM3M/image-asset.jpeg Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472504079810-TWHIGD55XSQ9B7SA48NA/image-asset.jpeg Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472504081386-0RVLST08BXJD0LOTP45G/image-asset.jpeg Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://static1.squarespace.com/static/5750d5129f72662d66448028/57c4a0ecc534a58d9265d8d1/57c4a1112985267f0900ec8a/1472504081676/ Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://static1.squarespace.com/static/5750d5129f72662d66448028/57c4a0ecc534a58d9265d8d1/57c4a111890b270c93dd9ba1/1472504081676/ Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472504081588-1VG7N8J0X11ZI6PJSPT5/image-asset.jpeg Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472504081588-1VG7N8J0X11ZI6PJSPT5/image-asset.jpeg Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472504082290-KKU06HKKPW64GLYBQXVI/image-asset.jpeg Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472504081977-1LV8ECSKIUWJ1NAW5U5Z/image-asset.jpeg Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://static1.squarespace.com/static/5750d5129f72662d66448028/57c4a0ecc534a58d9265d8d1/57c4a115890b270c93dd9c00/1472504084437/ Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472504085917-R3QV1HYAMWNYZUZM7VU7/image-asset.jpeg Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://static1.squarespace.com/static/5750d5129f72662d66448028/57c4a0ecc534a58d9265d8d1/57c4a116376cebb5dacf3101/1472504086402/ Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472504086133-8D13721ZCM4OM2BKQ8EA/image-asset.jpeg Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472504087014-CR0KQAWGQ5RN4VT3SX2F/image-asset.jpeg Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472504086996-9O5ZWLPXUQXA334W5GVG/image-asset.jpeg Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472504088057-3OOCMUBGY3RH3CYYK0MQ/image-asset.jpeg Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472504088298-8M8QWJWWXXQLCG463M0X/image-asset.jpeg Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472504089002-66FZJNHYFKMFC97VRM0T/image-asset.jpeg Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472504093283-PQ0CRF2OQYFN4J6N5MUT/image-asset.jpeg Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472504093265-TKX4U9OMLOZISVYHWNOH/image-asset.jpeg Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472504093418-Z54EO6UCVSJ4K5CB2UI5/image-asset.jpeg Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472504093418-Z54EO6UCVSJ4K5CB2UI5/image-asset.jpeg Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472504093507-BE8WS12IJU1Q7RYVS6Y5/image-asset.jpeg Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472504093507-BE8WS12IJU1Q7RYVS6Y5/image-asset.jpeg Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472504093601-87OI3UBUPQ44GQO9NCG7/image-asset.jpeg Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472504093811-5Q2XVJ2GUVOM4Z0MZJKT/image-asset.jpeg Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472504093669-QR443CM0Y502MEV6QBI9/image-asset.jpeg Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472504093811-5Q2XVJ2GUVOM4Z0MZJKT/image-asset.jpeg Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472504093876-K6ITJI7T90FNP073CY8C/image-asset.jpeg Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472504093876-K6ITJI7T90FNP073CY8C/image-asset.jpeg Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472504093669-QR443CM0Y502MEV6QBI9/image-asset.jpeg Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472504094152-DRSLQRM2RBVBY4DWB3JS/image-asset.jpeg Explosive Power 3 - Weighted Box Jump and Reverse Depth Drops (drop jumps - depth jumps) https://www.advancedhumanperformance.com/lunges-and-variations-2 daily 0.75 2016-09-18 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1474235694324-GE8QI5MEI7O8UMJM84M3/image-asset.jpeg Lunges and Variations 2 - Heavy Barbell Lunges with Chains and Unstable Surface Here's one of my female figure athletes Leslie performing very heavy chain lunges while having her front leg on a cushioned surface. The soft surface makes the movement more unstable and recruits additional muscle fibers to control the movement. If you're looking for an exercise to tax the entire lower body as well as every stabilizer from head to toe this is it. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1474235694324-GE8QI5MEI7O8UMJM84M3/image-asset.jpeg Lunges and Variations 2 - Heavy Barbell Lunges with Chains and Unstable Surface Here's one of my female figure athletes Leslie performing very heavy chain lunges while having her front leg on a cushioned surface. The soft surface makes the movement more unstable and recruits additional muscle fibers to control the movement. If you're looking for an exercise to tax the entire lower body as well as every stabilizer from head to toe this is it. https://static1.squarespace.com/static/5750d5129f72662d66448028/57df0ce11b631b2a786d7a47/57df0d2e0f20f3a265b54e09/1474235673921/ Lunges and Variations 2 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1474237323495-OMXTMWLQKUOCLYJCD996/image-asset.jpeg Lunges and Variations 2 - Eccentric Isometric Overhead Bulgarian Squats Overhead Bulgarian barbell squats performed in an eccentric isometric fashion are one of the single most effective movements you can. It improves improves mobility, stability, postural alignment, balance, symmetrical loading, proprioception, strength, and hypertrophy from head to toe. For the eccentric isometric perform a slow negative followed by a several second pause in the stretched position. This allows the lifter to attend to the high levels of sensory feedback produced from muscle spindles and other proprioceptive mechanisms. As a result this allows the lifter to fine-tune and optimize their body positioning and movement mechanics. https://www.advancedhumanperformance.com/female-figure-2 daily 0.75 2016-10-09 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476051644452-SDA6OG2ZC3KY86H4B3KV/image-asset.jpeg Female Figure 2 - Single Arm Barbell Suitcase Carry Here's a great unilateral loaded carry variation demonstrated by one of my national figure competitors Leslie Lee. This is an awesome exercise for crushing the core as well as the stabilizers throughout the shoulders and lower body. If you have low back issues this is also one of the best exercises you can perform for improving spinal health and posture. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476051644452-SDA6OG2ZC3KY86H4B3KV/image-asset.jpeg Female Figure 2 - Single Arm Barbell Suitcase Carry Here's a great unilateral loaded carry variation demonstrated by one of my national figure competitors Leslie Lee. This is an awesome exercise for crushing the core as well as the stabilizers throughout the shoulders and lower body. If you have low back issues this is also one of the best exercises you can perform for improving spinal health and posture. https://static1.squarespace.com/static/5750d5129f72662d66448028/57fac29d725e25a7b5e51c2e/57fac2bc91b1860c3306b7a2/1476051644078/ Female Figure 2 - Single Arm Barbell Suitcase Carry https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476054689776-J6XLSTLF8U7LPQJF4NCH/image-asset.jpeg Female Figure 2 - Squat Stance Speed Deadlift with World Class High Jumper Here's one of my athletes Bailey Weiland who's a world class high jumper for Georgia Tech performing squat stance deadlifts with high speed and accommodating resistance. This is a great protocol not only for improving lower body mechanics but also for increasing power, speed, jump performance, and explosive capabilities. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476054799736-TLGI5QQUIDHR4GT1TT47/image-asset.jpeg Female Figure 2 - 1.5 Deadlift Protocol with Squat Stance Deadlift Technique The one and a half or 1.5 protocol has recently gained quite a bit of popularity due to its ability to enhance body mechanics and eliminate cheating. Applied to the squat stance deadlift it teaches proper form, tightness, motor control, and provides incredible levels tension as it essentially eliminates momentum. Here’s one of my national level figure athletes using it to build mass and strength from head to toe. https://www.advancedhumanperformance.com/more-products daily 0.75 2018-12-17 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1545013515327-JFLSN5JPAOIPZXCKH61F/Movement+Redefined+-+Brick+Background+%28AHP%29.jpg More Products - Movement Redefined https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1545013515327-JFLSN5JPAOIPZXCKH61F/Movement+Redefined+-+Brick+Background+%28AHP%29.jpg More Products - Movement Redefined https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476384534081-1X63XJA2WPLJZJLRQZJR/Complete+Templates+Book+Display+-+Main+Product+Page.jpg More Products - Complete Templates https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1510100180847-ELKIXOA59B2W4DD4H77N/Monster+Mass+Thumbnail.jpg More Products - Monster Mass https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476384514161-SZNKVJXV70WOAFM07RFJ/6+Day+Split+Product+Page+Display.jpg More Products - Advanced 6 Day Split https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476384549221-5ZYSVY443BV6N56VRWRK/Stabilization+Book+Display+-+Main+Product+Page.jpg More Products - Stabilization Routine https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1510101199053-5T5UYSX9DZ31YDA9G15D/Foot+%26+Ankle+Manual+%28Multiple%29+-+Joel+Seedman+%28AHP%29.jpg More Products - Foot & Ankle Manual https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1510101249839-DAZV12BVVNZOXXLE0CS2/Beginner+Blitz+Book+Display+-+Main+Product+Page.jpg More Products - Beginner Blitz https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476384511254-TFDZDPOJ68ZPN2Z6TT6I/4-Day+Split+Book+Display+-+Main+Product+Page.jpg More Products - 4 Day Training Split https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476384516546-JX0WQ3BOU2P6D2HMXBU6/Back+Restoration+Book+Display+-+Main+Product+Page.jpg More Products - Back & Spinal Restoration https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476384506607-ZJ3B4ERMCPJMZ5X6SSJK/3-Day+Split+Book+Display+-+Main+Product+Page.jpg More Products - 3 Day Training Split https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476384507925-LYQD37O4HNMTWCT099PV/2-Day+Split+Book+Display+-+Main+Product+Page.jpg More Products - 2 Day Training Split https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476384547353-A9TC3JVJGT8EEK3GA57U/Speed+%26+Power+Book+Display+-+Main+Product+Page.jpg More Products - Speed & Power Program https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476384522338-T31XKC4E95VRHTXB26OG/Bodyweight+Book+Display+%28Red%29+-+Main+Product+Page.jpg More Products - Bodyweight Training https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476384534890-8QS9BOJN47IF6WN8UNB8/Female+Fitness+Book+Display+-+Main+Product+Page.jpg More Products - Female Fitness Training https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476384539680-37466MR35BE2HMXW7T8S/Foot+%26+Ankle+Book+Display+-+Main+Product+Page.jpg More Products - Foot & Ankle Routine https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476384538351-PP48R6B1N44AZ02HYX4D/Fitness+%26+Health+Book+Display+-+Main+Product+Page.jpg More Products - Fitness & Health Program https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476384542355-C0H1ZQEGK1ETPPJ9FU5J/Golf+Program+Book+Display+-+Main+Product+Page.jpg More Products - Golf Training Program https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476384544803-NS1XTRKY9F8OBTUBV9TU/Shoulder+Blitz+Book+Display+-+Main+Product+Page.jpg More Products - Shoulder Blitz https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476384551447-TNNOTD03QDBKYN7GU9IJ/Training+Templates+%28Red%29+Book+Display+-+Main+Product+Page.jpg More Products - Training Templates https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476384591110-AF7P6A6TTYI395N44GTS/Monster+Calves+Book+Display+-+Main+Product+Page.jpg More Products - Monster Calves https://www.advancedhumanperformance.com/chest-horizontal-pressing-3 daily 0.75 2016-10-09 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476055536762-WRL7NWG4OYPHQMM3Q5TN/image-asset.jpeg Chest & Horizontal Pressing 3 - Reverse Grip Barbell Floor Press The floor press is an incredibly effective movement for crushing the pressing muscles of the body. However the reverse grip variation further taxes the tricep musculature for several reasons. First, during any floor press, the arms touch the floor several inches before the bar reaches the chest. By eliminating the bottom portion of the movement this reduces shoulder and chest involvement, which places greater stress on the triceps. Second the reverse grip promotes greater elbow tuck and scapular depression which also places greater emphasis on the triceps muscles and reduces the emphasis to the shoulders and outer chest. Third, the reverse grip places more equal tension across all three heads of the triceps (lateral, medial, and long heads) rather than solely targeting the lateral head – a common case with most pressing movements. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476055536762-WRL7NWG4OYPHQMM3Q5TN/image-asset.jpeg Chest & Horizontal Pressing 3 - Reverse Grip Barbell Floor Press The floor press is an incredibly effective movement for crushing the pressing muscles of the body. However the reverse grip variation further taxes the tricep musculature for several reasons. First, during any floor press, the arms touch the floor several inches before the bar reaches the chest. By eliminating the bottom portion of the movement this reduces shoulder and chest involvement, which places greater stress on the triceps. Second the reverse grip promotes greater elbow tuck and scapular depression which also places greater emphasis on the triceps muscles and reduces the emphasis to the shoulders and outer chest. Third, the reverse grip places more equal tension across all three heads of the triceps (lateral, medial, and long heads) rather than solely targeting the lateral head – a common case with most pressing movements. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476055562161-MZBR82AGPJUFER2C9P9X/image-asset.jpeg Chest & Horizontal Pressing 3 - Single Arm Barbell Bench Press With Eccentric Isometrics This single arm barbell bench press variation performed by one of my bodybuilding athletes Ben Lai is an incredibly challenging yet effective movement for building the chest, shoulders, and triceps, as well as promoting proper pressing mechanics and shoulder stability. Adding an eccentric isometric by performing a slow negative then pausing in the bottom position is key for enhancing proprioception and body mechanics. https://static1.squarespace.com/static/5750d5129f72662d66448028/57fad0cc37c58144891a3127/57fad1f05a655b237ac5d27b/1476055536361/ Chest & Horizontal Pressing 3 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476055585144-JDK0V5Q05X5KQLNAEU8W/image-asset.jpeg Chest & Horizontal Pressing 3 - Dead Stop Bench Press from Pins Here's a great bench press protocol that's excellent for building power and strength at the bottom portion of the movement. By using the dead stop technique from pins it forces the lifter to move the weight from a stationary position and overcome inertia to get the weight moving. Besides improving strength and power it's also very effective for building hypertrophy and functional size in the upper body pressing muscles including the chest, shoulders, and triceps. Here's one of my bodybuilding athletes Ben Lai demonstrating it. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476056304932-TG8ZWVTSB0KB90WDMZ69/image-asset.jpeg Chest & Horizontal Pressing 3 - T Bench Dumbbell Press with Band Resistance Here's a cool chest press variation that involves several unique features. First off I've been having many of my athletes and clients use the T bench position (laying widthwise rather than lengthwise on the bench) as this allows the hips to be off the pad as well as the head and neck. As a result you're forced to support more of your body and contract your posterior chain from head to toe to a much greater degree. It also does wonders for posture as it allows greater thoracic extension and cervical elongation (not cervical hyperextension). For athletes involved in contact sports it's also excellent for strengthening the neck muscles. Finally the accommodating resistance in the form of bands combined with dumbbells is a great way to incorporate band resistance in isolateral exercises (each side working independently) as accommodating resistance is typically only incorporated with bilateral movements such as barbell exercises. Here's one of my NFL athletes Jarius Wynn demonstrating it with 90 pound dumbbells and a heavy band which is quite impressive given the total amount of tension. https://www.advancedhumanperformance.com/planks-variations-2 daily 0.75 2016-10-09 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476057054309-8O7K2IS8A6UBN2OPS0MW/image-asset.jpeg Planks & Variations 2 - Weighted Quadruped Bird Dog on Bench Another effective and simple method for increasing the overall tension and physiological demands of the quadruped bird dog is to perform it weighted by placing a plate on your mid/low back. Besides providing greater stimulation and overload to the targeted musculature, this variation punishes any twisting or rotational movements as the weight will begin to shift and slide off your back. To keep the plate locked in you’ll be required to produce very smooth motions and resist any rotation or lateral deviations. The bench variation makes this movement even more challenging. https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1476057054309-8O7K2IS8A6UBN2OPS0MW/image-asset.jpeg Planks & Variations 2 - Weighted Quadruped Bird Dog on Bench Another effective and simple method for increasing the overall tension and physiological demands of the quadruped bird dog is to perform it weighted by placing a plate on your mid/low back. Besides providing greater stimulation and overload to the targeted musculature, this variation punishes any twisting or rotational movements as the weight will begin to shift and slide off your back. To keep the plate locked in you’ll be required to produce very smooth motions and resist any rotation or lateral deviations. The bench variation makes this movement even more challenging. https://static1.squarespace.com/static/5750d5129f72662d66448028/57fad7bcebbd1a12e8bfd359/57fad7de35a11a8ff6302f92/1476057037076/ Planks & Variations 2 Another effective and simple method for increasing the overall tension and physiological demands of the quadruped bird dog is to perform it weighted by placing a plate on your mid/low back. Besides providing greater stimulation and overload to the targeted musculature, this variation punishes any twisting or rotational movements as the weight will begin to shift and slide off your back. To keep the plate locked in you’ll be required to produce very smooth motions and resist any rotation or lateral deviations. 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https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471325165174-6L9BNIE20CB3SNB5XBK4/image-asset.png Foot & Ankle https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1513110228178-9IXK9FT35M83KLJIPK7R/line+2+copy.png Foot & Ankle https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1513110252573-H9BOR83ZZIOOUT096V19/Dr.+Seedman%27s+Official+Website+for+Videos.png Foot & Ankle https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1513110283290-W8VO2DKK550HY4LQ7EOX/Dr.+Seedman%27s+Youtube+Channel.png Foot & Ankle https://www.advancedhumanperformance.com/explosive-power-2 daily 0.75 2021-04-15 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471678855891-H3GUTW4NRP9CMPPBWJJE/Olympic+Lift+Clean.jpg Explosive Power https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471326191622-A1PEXVRAKMALB5PXETXD/image-asset.png Explosive Power https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1513065017640-0Q3SKYH4IBK1O1GYANJR/Dr.+Seedman%27s+Official+Website+for+Videos.png Explosive Power https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1513065041611-345F0J91HC0N5JJJT79N/Dr.+Seedman%27s+Youtube+Channel.png Explosive Power https://www.advancedhumanperformance.com/plates-kettlebells daily 0.75 2021-04-15 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471807567243-9D5IIVHHYZ7ZY0AJAUJF/Holding+Plate+%28Double+Color+and+B%26W%29.jpg Plates & Kettlebells https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471323841957-VC1QBKOLENFTAWRWP9ZM/image-asset.png Plates & Kettlebells https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1513119697892-LHWDCZ3UK5DO1HI5RS4B/line+2+copy.png Plates & Kettlebells https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1513119846726-AT7GXDC3EAD30WM918UL/Dr.+Seedman%27s+Official+Website+for+Videos.png Plates & Kettlebells https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1513119887147-0W0G23XYFXRMGOULWJJU/Dr.+Seedman%27s+Youtube+Channel.png Plates & Kettlebells https://www.advancedhumanperformance.com/rowingexcessiverom daily 0.75 2016-08-11 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471826093186-9ZYT3N3MTWQTLA1VYPGC/Row+Dumbbell+%28Female%29.jpg Stop Rowing With Excessive ROM https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470781596805-EAHMOBCR2JKHGQ0U5LD6/image-asset.png Stop Rowing With Excessive ROM https://www.advancedhumanperformance.com/offset-training daily 0.75 2021-04-15 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471768804210-L4M6ZRPG3ZWYTYHRGATH/Offset+Kettlebell+2.jpg Offset Training https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471332446955-6SHUI1EW50ED3UCZVBU0/image-asset.png Offset Training https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1513121775904-4QT7ZQ4JTQ5BZYCU06U9/image-asset.png Offset Training https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1513121798078-HGKDMFK3RSNRZECNVJP6/Dr.+Seedman%27s+Official+Website+for+Videos.png Offset Training https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1513121818378-JWMNID2TDJSXCL8RVLIZ/Dr.+Seedman%27s+Youtube+Channel.png Offset Training https://www.advancedhumanperformance.com/nfl-pro-combine-training-1 daily 0.75 2021-04-15 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472375119822-MEL450WPKML2L3E6GI9C/NFL.jpg NFL & Combine Training https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471324841622-SP9MIJPP9Y9OT71UPPJM/image-asset.png NFL & Combine Training https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1513121097149-I27XNOH9B2EJC13KGVYT/line+2+copy.png NFL & Combine Training https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1513121119587-1XX543BBB7UF3CIE5UPP/Dr.+Seedman%27s+Official+Website+for+Videos.png NFL & Combine Training https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1513121140373-OFCQ8W148Z3E0ZGB16YI/Dr.+Seedman%27s+Youtube+Channel.png NFL & Combine Training https://www.advancedhumanperformance.com/bands-chains daily 0.75 2021-04-15 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471669953889-AHNCOUHPGD58QWVP5M5X/Chains.jpg Bands & Chains https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471325911661-RGRZIDJAG4Q3OR7BMFFA/image-asset.png Bands & Chains https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1513044723352-WK3WLN79NCQKZJWL5U4X/line+2+copy.png Bands & Chains https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1513044740268-7Y7F6GEZ2A7QDKP6ZUMV/Dr.+Seedman%27s+Official+Website+for+Videos.png Bands & Chains https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1513044770469-93TZH94W7ZZ8GRYE7PJQ/Dr.+Seedman%27s+Youtube+Channel.png Bands & Chains https://www.advancedhumanperformance.com/by-bodypart-vers-2 daily 0.75 2017-12-14 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471563155206-2P8A6MQNFP2JLIIZDS0C/Bicep+Curl+Dumbbells+6.jpg Articles By Muscle Group https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471310796896-C8HGTIG7Y8ZA0BIBTGJ3/image-asset.jpeg Articles By Muscle Group Chest https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471303867327-EIRCH3DB9SODM9T96T6N/image-asset.jpeg Articles By Muscle Group Back https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471303527282-OZDRV4KD0T8NHB24IE27/image-asset.jpeg Articles By Muscle Group Shoulders https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471147585303-44FWMTPF3K4GP5QUZAXF/image-asset.png Articles By Muscle Group https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471303087189-3RZPXJU3ZILSLE7C8WXA/image-asset.jpeg Articles By Muscle Group Arms https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471303552052-F53M4IBWGAR9KJPMCRUC/Abs+3.jpg Articles By Muscle Group Core https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471311034097-V0JM4BAVHUATXIIZODAG/image-asset.jpeg Articles By Muscle Group Legs & Lower Body https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471303760129-PMICEBQ00XSJ8JAWYC9X/image-asset.png Articles By Muscle Group https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471303607433-L8N21UY2QVK8WK2YDXZ9/image-asset.jpeg Articles By Muscle Group Calves https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471303735904-Z4OFG6I7UHSRAFDSQGW7/image-asset.jpeg Articles By Muscle Group Feet and Ankles https://www.advancedhumanperformance.com/eccentric-isometrics daily 0.75 2021-04-15 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471801320373-3SIE5O9H38X36F64MOV1/Pullup+7.jpg Eccentric Isometrics https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471325101125-95QVMTOLLS7HQ6SZO789/image-asset.png Eccentric Isometrics https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1545676969841-7X7WFK96Y7MW921JZS1M/Line.png Eccentric Isometrics https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1513059542178-75IVKXXKODL3VKH65I9Q/line+2+copy.png Eccentric Isometrics https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1513059564716-S74RBDZF92B9CFZIPG0A/Dr.+Seedman%27s+Official+Website+for+Videos.png Eccentric Isometrics https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1513059588434-2Z06HJGLTQAFDLBT8Z9Z/Dr.+Seedman%27s+Youtube+Channel.png Eccentric Isometrics https://www.advancedhumanperformance.com/tnstrengthenanklesfeet daily 0.75 2016-08-11 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471825573689-RFRRFSYTKGIEPGMJK2I1/Kettlebells+and+Female.jpg Strengthen Your Ankles & Feet https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470781260725-4LIYQ091LO1AYXM1OX1Y/image-asset.png Strengthen Your Ankles & Feet https://www.advancedhumanperformance.com/dipsyouredoingthemwrong daily 0.75 2019-12-18 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471841813372-95FRUHOQB4BUAHGLS9TS/Dips+2+%28Smaller+Plates.jpg Dips: You're Doing Them Wrong https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470784708287-R1A2232IPQP1H9Z83KW4/image-asset.png Dips: You're Doing Them Wrong https://www.advancedhumanperformance.com/negativepowerlifts daily 0.75 2016-08-10 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471843142479-AG7NKGBM4GXRMMBCYVNZ/Bench+Press.jpg Negative Powerlifts: Size & Strength https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470788541423-8OGP48FCTFDVNLZXYNRZ/image-asset.png Negative Powerlifts: Size & Strength https://www.advancedhumanperformance.com/cureforweakglutes daily 0.75 2019-12-18 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472018037935-ROQCRU9ZYIMY9CDUPU8Y/Figure+Competitor.jpg The Cure for Weak Glutes https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470782742918-QP7UI9MI03A13CG4D7AB/image-asset.png The Cure for Weak Glutes https://www.advancedhumanperformance.com/rapid-eccentric-isometrics daily 0.75 2021-04-15 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471769206946-0QDN0P495EX7TVBJXZIV/Dumbbell+Incline+Chest+Press.jpg Rapid Eccentric Isometrics https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471326260953-DCD4TOVY4KXEWIYH9QJL/image-asset.png Rapid Eccentric Isometrics https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1513126721664-RO41940M2I25LNVWQPAH/line+2+copy.png Rapid Eccentric Isometrics https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1513126771086-D8DSZLUO9ZYUE8CZ5RX6/Dr.+Seedman%27s+Official+Website+for+Videos.png Rapid Eccentric Isometrics https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1513126792758-KE9QWVAYBOI2LVIT6Y1L/Dr.+Seedman%27s+Youtube+Channel.png Rapid Eccentric Isometrics https://www.advancedhumanperformance.com/tnavoidpulldownmistake daily 0.75 2016-08-11 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472017307154-TJBENIPM181W3RZGJJUP/Pullup+and+Ceiling+Background.jpg Avoid This Pulldown Mistake https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470781214610-RHY28QM5KRZCZS37VVIP/image-asset.png Avoid This Pulldown Mistake https://www.advancedhumanperformance.com/returningaftertraininglayoff daily 0.75 2016-10-22 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471823332787-4RKTB5YHYFK58M0SMKSB/Squats.jpg Returning After a Training Layoff https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470774266196-MUP1U4COQ58VJQU6FEI6/image-asset.png Returning After a Training Layoff https://www.advancedhumanperformance.com/sexaffectsathleticperformance daily 0.75 2016-08-09 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471823599062-MR11YGG3E8Z1WDAE61HZ/Sex+Article+3.jpg How Sex Affects Athletic Performance https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470780234720-ZBDWPO537R8GTZF3XLGT/image-asset.png How Sex Affects Athletic Performance https://www.advancedhumanperformance.com/squatstancedeadlifts daily 0.75 2016-08-11 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471842060714-AP5CCBW86WRN51I2H0MX/Deadlift+%28Olympic+Style%29.jpg Squat-Stance Deadlifts: Strength & Size https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470785190150-6F9JCIRPTZWWBTMGGEZ8/image-asset.png Squat-Stance Deadlifts: Strength & Size https://www.advancedhumanperformance.com/mflowbackpain daily 0.75 2016-08-09 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471823440513-X5ESWOM95MZ83K7U0WOI/Back+Inflammation+%28Black+Background%29.jpg Low Back Pain: Treat & Prevent It https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470777782141-ZV87YNUERM68MKZ2IOLG/image-asset.png Low Back Pain: Treat & Prevent It https://www.advancedhumanperformance.com/ngetleanandmuscular daily 0.75 2016-08-09 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471823007472-VPCIXOF3QODKAXWV7AY4/Abs+5.jpg Get Lean and Muscular https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470773324341-57WS2QIQGRKG61NP59KD/image-asset.png Get Lean and Muscular https://www.advancedhumanperformance.com/exercisesformonsteryoke daily 0.75 2019-12-18 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472016889724-JQGOTIYUHFUIP7R1G7ZA/Shrugs+with+Barbell.jpg 15 Best Exercises for a Monster Yoke https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470775281759-2L551EY898WOG7OJ6DTC/image-asset.png 15 Best Exercises for a Monster Yoke https://www.advancedhumanperformance.com/eliminatekneecollapse daily 0.75 2016-08-29 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471826531095-6U7H05YNIYOQQMIP9MOH/Squats+with+Dumbbells.jpg Eliminating Valgus Knee Collapse https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470782065011-C3MK4BS91SJVW0ADXVDW/image-asset.png Eliminating Valgus Knee Collapse https://www.advancedhumanperformance.com/fatlosswithoutmuscleloss daily 0.75 2016-08-09 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471823069747-NHWW5UOVAHTBJDVXA2ZX/Abs.jpg Fat Loss Without Losing Muscle Mass https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470773597299-FG3G20BWRZP77QLSI5M7/image-asset.png Fat Loss Without Losing Muscle Mass https://www.advancedhumanperformance.com/tnsexandtraining daily 0.75 2016-08-09 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471824778382-9118D53GVRY1ICZ64NXA/Sex+Article+1.jpg How Sex Really Affects Training https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470781136935-HMDQ6MXPAM9KN7GQ4LUS/image-asset.png How Sex Really Affects Training https://www.advancedhumanperformance.com/testglutestrengthandfunction daily 0.75 2016-08-09 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471841383339-E3F2ZP5X9DW638JXSAMU/Glute+Bridge.jpg Test Your Glutes https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470781773449-W9LTZ3AHHG6YDD73N0MM/image-asset.png Test Your Glutes https://www.advancedhumanperformance.com/weirdesttrainingmethod daily 0.75 2016-08-11 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471827218770-NSAWWRI3Y761Q537AR2W/Bottoms-Up.jpg Weirdest Training Method That Works https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470783611775-PNJ2D823N4Y7Q1TFIT6C/image-asset.png Weirdest Training Method That Works https://www.advancedhumanperformance.com/truthbarefoottraining daily 0.75 2019-12-18 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472252710831-RIB9P2S3QOQ8CDZXAMJO/Minimalist+Running+Shoes.jpg Truth About Barefoot Training https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470786762441-STT19AXSP9846LT29RG0/image-asset.png Truth About Barefoot Training https://www.advancedhumanperformance.com/bestdamnwaytosquat daily 0.75 2019-12-18 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471834738793-G2O4WQ7ECP2BMR99C0JD/Squat+Female.jpg The Best Damn Way to Squat https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470783053258-MLUWR4Y8QXQ75DX8PPG6/image-asset.png The Best Damn Way to Squat https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1545687639953-AOCXF97IJSSFK67FMP9M/image-asset.png The Best Damn Way to Squat https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1545687743563-TRRQBBBSVG1AKTGJHGPK/Line.png The Best Damn Way to Squat https://www.advancedhumanperformance.com/12strengthtests daily 0.75 2019-12-18 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1479428191617-BE1PPY4MPYPUR7ZLYMQ0/Deadlift.jpg 12 Tests of Functional Strength and Body Mechanics https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470785497890-8NJ52CBXWJNNETO2QXGE/image-asset.png 12 Tests of Functional Strength and Body Mechanics https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1545686738994-DR0IAB9ACK0LKQASPA4O/Line.png 12 Tests of Functional Strength and Body Mechanics https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471736088148-LV4LEYZ3LE5O4V3SGKKQ/image-asset.png 12 Tests of Functional Strength and Body Mechanics https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1479546110086-UZITN9CKS3BF7GXP7VU6/image-asset.jpeg 12 Tests of Functional Strength and Body Mechanics https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1479537709574-VFYI3MCOXUY8FAX1613H/image-asset.jpeg 12 Tests of Functional Strength and Body Mechanics https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1479537832756-UBODB1SDVV5TJOSHPRXW/Foot+%26+Ankle+Manual+-+Single+Book+Cover+Image.jpg 12 Tests of Functional Strength and Body Mechanics Improve Your Foot & Ankle Mechanics with Dr. Seedman's Ultimate Foot & Ankle Training Manual LEARN MORE HERE https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1545686877618-3YAQJBPHEMCMB9TFIRSF/image-asset.png 12 Tests of Functional Strength and Body Mechanics https://www.advancedhumanperformance.com/buildmusclewithhangingbands daily 0.75 2020-02-02 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471842396928-6LYY1GVETXEZUWVM84AW/Hanging+Band+Press+4.jpg Build Muscle With Hanging Bands https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470786428483-7CGV3EDN7BFLGE7Q78CH/image-asset.png Build Muscle With Hanging Bands https://www.advancedhumanperformance.com/testbenchpresstechnique daily 0.75 2016-08-11 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472413404981-JW7JX6534F8NGPHWJYKX/Incline+Dumbbell+Chest+Press+%28Dark+Background%29.jpg Test Your Bench Press Technique https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470781072592-MR1400LWXXWOIIF6UMYW/image-asset.png Test Your Bench Press Technique https://www.advancedhumanperformance.com/breakyourstrengthrecords daily 0.75 2016-08-09 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471824234787-W5HFQV43CSJVNOBMGMJW/Squat+Starting+Position.jpg Break All Your Strength Records Today https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470780694527-VCH04YV24N8TK6Y39SOJ/image-asset.png Break All Your Strength Records Today https://www.advancedhumanperformance.com/makepullthroughsevenbetter daily 0.75 2016-08-11 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Parallel Squats https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470784275354-Q08JTZM3CFPF1FP8L5CB/image-asset.png Ass-to-Grass v. Parallel Squats https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1545687023683-FCSAWU7L9PNDT2YWJSDG/Line.png Ass-to-Grass v. Parallel Squats https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1545687460583-8LY3JNFR7M86U2UJESAA/Line.png Ass-to-Grass v. Parallel Squats https://www.advancedhumanperformance.com/tombradytraining daily 0.75 2016-08-09 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471845750720-H9BYZ0OYG3HRLGLLRDSU/Tom+Brady+Passing.jpg Is Tom Brady’s Training Legit? Interview with Dr. Seedman and Dr. Rusin https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470768821520-QCY4AJ31ER7X6YQIBOOB/image-asset.png Is Tom Brady’s Training Legit? Interview with Dr. Seedman and Dr. Rusin https://www.advancedhumanperformance.com/eftsbottomsup daily 0.75 2019-12-18 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472418232153-FYHI4BN0D7CEFJ2J5H21/Bottoms-Up+4.jpg Bottoms-Up Training: Fix Your Shoulders https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470772901549-VXDPS1YOIBD8GPCKU4DP/image-asset.png Bottoms-Up Training: Fix Your Shoulders https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1477637726912-KUFG9DE3473EEUR7AOK2/image-asset.jpeg Bottoms-Up Training: Fix Your Shoulders https://www.advancedhumanperformance.com/singlelegkbswap daily 0.75 2021-03-14 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1483775810711-ZCEFYI66C0A3QG4VKRDJ/Kettlebell+Hold+-+Advanced+Human+Performance.jpg Single-Leg KB Swap: Most Important Exercise You’re Not Doing https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470768719427-U1A3OV1JN4S5HK2CFGH7/image-asset.png Single-Leg KB Swap: Most Important Exercise You’re Not Doing https://www.advancedhumanperformance.com/workoutfortoolong daily 0.75 2016-08-09 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471822859030-IL7M298EUHP313G7XNMU/Bench+Press+Preparation.jpg 5 Things That Happen When You Workout For Too Long https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470772837052-VHWCLIFSOX2S84I6J5AQ/image-asset.png 5 Things That Happen When You Workout For Too Long https://www.advancedhumanperformance.com/tenmethodsstrengthsize daily 0.75 2016-08-09 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471823542649-S6PQ27IMJHAUALTFDLOB/Bicep+Curl+with+EZ+Bar.jpg 10 Methods: Increase Strength & Size https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470779968389-OKG8820TD30TB1RHPNG1/image-asset.png 10 Methods: Increase Strength & Size https://www.advancedhumanperformance.com/exerciseinducednausea daily 0.75 2019-12-18 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471822416561-HTU5YBDCNN9BEM0YDAOD/Overtraining+and+Exhaustion.jpg Exercise Induced Nausea: Why it Occurs and How to Prevent It https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470770789906-AC49K1AYB0POEPQFZ00Z/image-asset.png Exercise Induced Nausea: Why it Occurs and How to Prevent It https://www.advancedhumanperformance.com/teststrengthandweaknesses daily 0.75 2016-08-09 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471818979612-83S5C3KMW9LRJ8EGOKJ8/Chest+Press+Dumbbell+Preparation.jpg Test your Strength and Weaknesses to Maximize Athletic Performance https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470770016938-T8LZEXBPKFGKG4T2D0V7/image-asset.png Test your Strength and Weaknesses to Maximize Athletic Performance https://www.advancedhumanperformance.com/importancehipglutefunction daily 0.75 2016-08-09 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471819155689-40STRF8WKYWO9D8LWYLU/Glutes+Female+4.jpg The Importance of Hip and Glute Function https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470770280715-AD9SAL5EMHMAT7D9TZYA/image-asset.png The Importance of Hip and Glute Function https://www.advancedhumanperformance.com/creatinesupplementation daily 0.75 2016-08-09 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472020136111-XAQCSQ4AFNDVQ84FW3EO/Supplement+5.jpg Creatine: Muscle Growth & Sports Performance https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470763474647-0LVBR5GSD1GPCWZURC6U/image-asset.png Creatine: Muscle Growth & Sports Performance https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470763590514-YI2X52OKLZS97XHTV5TC/image-asset.png Creatine: Muscle Growth & Sports Performance https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470763930882-Q4F0JSQC3MMBGJFUP3CY/image-asset.png Creatine: Muscle Growth & Sports Performance https://www.advancedhumanperformance.com/abrolloutscorestrength daily 0.75 2016-08-09 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471815505690-OWJDZ747I47S0HDOUON7/Ab+Rollout+Female.jpg Ab Rollouts for Core Strength https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470769051752-9LWFY4QG19TKAYQ5KIEP/image-asset.png Ab Rollouts for Core Strength https://www.advancedhumanperformance.com/upperbodymechanicssquats daily 0.75 2016-08-09 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472016308440-TN2FKJG1NCTBU0Y74NF5/Squat+%28Female%29.jpg Proper Upper Body Mechanics on Barbell Squats https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470769676238-BWHHDHS18X2HKACWGZF3/image-asset.png Proper Upper Body Mechanics on Barbell Squats https://www.advancedhumanperformance.com/barefoottrendandmobility daily 0.75 2016-08-29 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472253070261-7TUM5JZAUNJCP3ZYU8K8/BIcep+Dumbbell+Curl+with+Ripped+Female+%28Smaller+Version%29.jpg The Fitness Industry Is Changing https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470770457179-MS1I56AVOLL3CPAGK62F/image-asset.png The Fitness Industry Is Changing https://www.advancedhumanperformance.com/explosivestrength-eccentricisometrics daily 0.75 2016-08-29 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471822683468-XYHR4FLORJQCJ84PZAG5/Chest+Press+Dumbbells.jpg Build Explosive Strength and Power with Eccentric Isometrics https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470772757342-N2FWT4SKO8J97KAMJLVS/image-asset.png Build Explosive Strength and Power with Eccentric Isometrics https://www.advancedhumanperformance.com/fiveoverheadpresses daily 0.75 2016-08-09 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471811914293-18J1DDSGCGOWQRS9H8I5/Spine+Posture+Back.jpg 5 Overhead Presses Better Than The Military Press! https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470762654257-ZBCLJTSY7KLWQ08CYN9M/image-asset.png 5 Overhead Presses Better Than The Military Press! https://www.advancedhumanperformance.com/frontsquatsforperformance daily 0.75 2019-12-18 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471814214423-EPI1WZ8FDPYXTFFXMUHC/Front+Squat+2.jpg Front Squats for Performance Benefits https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470768163336-L483MMYD7R26EEBWB9Y4/image-asset.png Front Squats for Performance Benefits https://www.advancedhumanperformance.com/upperbodytrainingmistakes daily 0.75 2019-12-18 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471826438114-GOQ7KGO4WM22MLV5S367/Pullup+Outside.jpg 5 Upper-Body Training Mistakes https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470781868058-K154KUZ0PYOSMMMQ6N47/image-asset.png 5 Upper-Body Training Mistakes https://www.advancedhumanperformance.com/windmillplanks daily 0.75 2016-08-29 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471826719037-KUA7ABAV53B27MMW3ZJN/Windmill.jpg Windmill Planks: Core Power & Strength https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470782448196-03AXYFSWG7X0VVF5021N/image-asset.png Windmill Planks: Core Power & Strength https://www.advancedhumanperformance.com/testyourselfrenegaderows daily 0.75 2016-08-09 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472591777597-PTCH5ULIEN64E8EL1MK7/Renegade+Row+%28Female+with+Blue+Dumbbells%29.jpg Test Yourself: Renegade Rows https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470784627811-UO1BUGJRFD7M1HU1P0G0/image-asset.png Test Yourself: Renegade Rows https://www.advancedhumanperformance.com/tneccentricisometrics daily 0.75 2019-12-08 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471842885500-L8QTHBM11WYG7PQEA00I/Incline+Bench+Press.jpg Eccentric Isometrics: Best Way to Lift https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470788077973-48UKB280X7PE4Q2O8KCP/image-asset.png Eccentric Isometrics: Best Way to Lift https://www.advancedhumanperformance.com/commonmistakestrainers daily 0.75 2016-08-09 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472016626073-CPMNABWQFMA596S8SDRE/Leg+Press+with+Girl+Watching.jpg Common Mistakes by Trainers and Strength Coaches https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470769762751-FCECG6T2Y2TJA9HK121M/image-asset.png Common Mistakes by Trainers and Strength Coaches https://www.advancedhumanperformance.com/gripforearmstrength daily 0.75 2016-08-09 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Check out Dr. Seedman's Ultimate Foot & Ankle Manual (Learn More HERE) https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1478320752554-1NOHA9HSV37OKS66NURR/image-asset.jpeg Foot and Ankle Workouts for Athletic Performance ULTIMATE FOOT & ANKLE TRAINING MANUAL https://www.advancedhumanperformance.com/goodmornings daily 0.75 2019-12-18 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471817114221-7HB2XSCBAMZ5SQJRMSDO/Glutes+Female+%28Lower%29.jpg Good Mornings: Fix Low Back, Hips & Posture https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470769598733-UI54WVYBPTEWUSWA2NVE/image-asset.png Good Mornings: Fix Low Back, Hips & Posture https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1546049736242-6NJ96IKZ7TC9UJNHJ7BI/Line.png Good Mornings: Fix Low Back, Hips & Posture https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1546049833867-TU8JIV6OM3L5QKXMRINQ/Line.png Good Mornings: Fix Low Back, Hips & Posture https://www.advancedhumanperformance.com/benchandsquatpreptraining daily 0.75 2017-02-16 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471819523541-FMWSM79WZCRP6FSGSIOC/Bench+Press+and+Spotter.jpg Increase your Bench Press and Squat with PREP Training https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470770362696-0SN97SPXMKMSU710JZGA/image-asset.png Increase your Bench Press and Squat with PREP Training https://www.advancedhumanperformance.com/bcaas daily 0.75 2016-08-09 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471812216835-ZNZFJOCB4G4MGSQ7GAA9/Supplement+3+%28Centered%29.jpg BCAA's: Recovery, Performance & Hypertrophy https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470763689304-UM0Q3HOWJYCCGS1B1JHA/image-asset.png BCAA's: Recovery, Performance & Hypertrophy 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and Tactics https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470769726540-E0SLTOFIXBZ5MSTUFMZK/image-asset.png Renegade Rows for Strength: Tricks, Tips, and Tactics https://www.advancedhumanperformance.com/specialtybarbells daily 0.75 2016-08-09 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471814092340-V0HEMJUHBA1484EPOEE2/Specialty+Bar.jpg Gain Strength and Size with Specialty Barbells https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1470767835831-GQMUY9FR84OQ373RHL3A/image-asset.png Gain Strength and Size with Specialty Barbells https://www.advancedhumanperformance.com/ginsengsupplementation daily 0.75 2018-04-01 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471813626262-PEGK37FOIX9KFCJ3M0BF/Bench+Press+Female.jpg Ginseng for Energy, Immune Function & Cognitive Function 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https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472027565992-H9V6U0KLRJTQFQH01T0R/image-asset.jpeg TonyGentilcore.com https://www.advancedhumanperformance.com/bird-dog-exercise-variations daily 0.75 2016-08-20 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471807851478-O5SYJXDL71EL0N2UKX8M/Quadruped+Female.jpg Bird Dog Exercise Variations https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471722661214-SIB4QEKHZ8VZHT2H5XYH/image-asset.png Bird Dog Exercise Variations https://www.advancedhumanperformance.com/tip-close-your-eyes-on-this-lift daily 0.75 2016-08-17 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471811675832-NF8K9XNWD6SOPO0PCLNQ/Should+Press+Dumbbells+Female.jpg Tip: Close Your Eyes On This Lift https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471471057398-FVS11CI1WZICPYG1PXHZ/image-asset.png Tip: Close Your Eyes On This Lift https://www.advancedhumanperformance.com/earthquake-training-6-unstable-overhead-lifts-for-quick-gains daily 0.75 2017-02-06 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471818744236-442MFX8THL7JB1HIAOSO/Hanging+Bands.jpg Earthquake Training: 6 Unstable Overhead Lifts for Quick Gains https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471544109356-ZODPY38BZJH3ODG5HKIW/image-asset.png Earthquake Training: 6 Unstable Overhead Lifts for Quick Gains https://www.advancedhumanperformance.com/tip-do-the-pizza-plate-press daily 0.75 2016-08-24 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472066181569-IZNTO73LX5ZDZ772XAQH/Pizza+Press+2.jpg Tip: Do the Pizza Plate Press https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471471612829-XHKKIRDLCYZ4UQ93XKHE/image-asset.png Tip: Do the Pizza Plate Press https://www.advancedhumanperformance.com/ask-men daily 0.75 2017-12-25 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471907447290-901SQO55CGHNSJUAVPMY/Ask+Men+Banner.jpg Ask Men https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471907333192-ZB52KWUGLFNQOAYH27ZL/image-asset.png Ask Men https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472027616939-M09FOOSIO0ENHW6YVXS4/image-asset.jpeg Ask Men https://www.advancedhumanperformance.com/tip-correct-your-mechanics-for-painfree-squats daily 0.75 2016-08-28 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472018977970-72IVZF1AHBTJJLAU4HBM/Front+Squats+5+%28Straight+Bar%29.jpg Tip: Correct Your Mechanics for Pain-Free Squats https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1471623947719-69IG81ZVALSF2HC223UC/image-asset.png Tip: Correct Your Mechanics for Pain-Free Squats https://www.advancedhumanperformance.com/article-submissions daily 0.75 2017-01-16 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472070796854-F5R25GT2A913AT2JFA1S/Shoulder+Press+-+Male.jpg Submit Article https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472071467832-86VIYQ6GKH9ABQQXC30T/image-asset.png Submit Article https://www.advancedhumanperformance.com/podcasts daily 0.75 2017-12-14 https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472270554364-1AWVTN6EPYEP86AKQWJR/Podcasts+Banner.jpg Podcasts by Dr. Seedman https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1472277237851-PY0WGL6UK3VN63JE8S7V/image-asset.png Podcasts by Dr. Seedman https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1513295219051-1KMXWPC4RGU51YX6WR2T/Back+Inflammation+%28Black+Background%29.jpg Podcasts by Dr. Seedman https://images.squarespace-cdn.com/content/v1/5750d5129f72662d66448028/1482358372350-SNSNOJT5TMLASXGEX9HX/Male+and+Female+Posing+%28Thumbnail%29.jpg Podcasts by Dr. Seedman 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