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.
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.
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.
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.
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.
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.
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).
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.
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.
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.
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.
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.
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.
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).
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.
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.
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.
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
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.
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
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
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.
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.
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
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.
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.
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.
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.
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.
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."
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.
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.
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.