VERTICAL PULL ARTICLES
- DR. JOEL SEEDMAN -
Pullups are one of the most effective staples in any training program. Unfortunately most lifters including advanced bodybuilders and “expert” strength coaches perform them incorrectly thereby negating the benefits. Here’s how to do them.
Bodyweight exercises are some of the most natural feeling movements we can perform. Here’s how to apply eccentric overload to your favorite bodyweight movements such as pushups, dips, pullups, & rows, to maximize strength, size, & performance.
Offset loading training is one of my favorite strength training techniques not only for eliminating imbalances, asymmetries, and muscle dysfunction, but also for building ridiculous levels of functional strength, hypertrophy, motor control, and core stability. Read more here.
The Trap bar is one of my favorite training tools and specialty bars. Here's how to use it for pullups and chinups. As an added bonus each variation will help spark new growth, strength, posture improvements, and enhanced muscle function.
If you’re looking for a unique but effective method for activating your lats, try these Angles90 rotational grips. There are several key benefits, including improved movement mechanics and increased functional strength and size in the upper torso.
While there are a number of unique methods I employ to help clean up pull-up form and mechanics I’ve recently found that the chaos pullup is quite effective for enhancing pullup and chin-up technique. It also crushes the lats and upper back.
If you’re looking for a unique but effective method for activating your lats, try this rotational strap method. There are several key benefits, including improved movement mechanics and increased functional strength and size in the upper torso.
The offset protocol can be applied to pull-ups and chin-ups in a number of ways. Not only does it crush the upper back and lats as well as the forearms and biceps but it also improves pullup form and mechanics not to mention posture.
I'm a huge fan of weighted pull-ups and chinups. However, I also like to incorporate plyometric and depth drop pull-ups into my training. Here's how to combine both methods for maximizing strength, size, and performance.
The Best Ways to Perform Weighted Pullups
Most individuals underestimate the importance of lower body positioning during pullups and chin-ups. See why the dorsiflexion and knee flexion loading exercises have 10 key benefits that will ensure hypertrophy, body mechanics, and strength are maximized. (Read More →)
The Proper Way to do Pullups and Lat Pulldowns
Dr. Seedman argues that most athletes (and trainers) are performing pull-ups and pulldowns incorrectly. Here, he corrects the common errors, so you can save your shoulders and produce big gains in your upper back and lats. (Read More →)
Strict & Straight: The Ultimate Weighted Pullup
When it comes to weighted pullups, many lifters see degradation in technique. By placing kettlebells on your feet you’ll be forced to perform textbook pullup mechanics, as the unique loading protocol promotes optimal body alignment. (Read More →)
New Articles
Here are 21 New Year’s resolution goals that all advanced lifters, athletes, fitness enthusiasts, and general populations should apply to their training in the new year. These will take your performance, physique, strength, size, and health to the next level.
Proper lifting technique and body mechanics are essential for long-term joint health, performance, and physique improvements. With that said, here are 20 tell-tale indications you can use to determine whether or not your form is due for an overhaul.
Everyone squats the same regardless of individual differences and joint anthropometrics. A proper squat involves 90 degree joint angles and is most easily obtained by using eccentric isometrics with perfect posture and body alignment. Here are 101 truths everyone should know.
The fitness industry has lied to us one too many times. This article highlights the truth about yoga, flexibility training, mobility drills, & “range of motion” topics, supported by deep scientific research, observational data, & experiential findings.
When it comes to maximizing your strength, size, and performance, a low to moderate level of exercise variety is critical for maintaining progress and avoiding training stagnation. Here’s everything you need to know about exercise variety.
Can you sprint without warming up?? This is something humans have been able to do for centuries up until the last few decades. Unfortunately the fitness industry has ruined people’s bodies and contributed to us losing this practical human skill. Full Experiment here!!
The sissy squat has recently gained quite a bit of popularity in mainstream fitness and bodybuilding. Unfortunately it’s not only an inferior quad and thigh builder that lacks proper muscle stimulation, it destroys the knees. Here are 12 superior alternatives to sissy squats.
When it comes to utilizing functional presses for athletes and bodybuilders, sometimes we need to look past the traditional barbell and dumbbell chest press. Here are 25 of the best functional presses for athletic performance that also build functional strength & size.
Although mastering the big 7 with eccentric isometrics is paramount when it comes to mastering movement and muscle function, periodically including rotational training can be very effective particularly for athletes. Here are my 25 go-to rotational exercises.
The abductor and adductor muscles are incredibly important for hip function and joint health. Unfortunately they’re commonly neglected. Here’s how to properly train them for maximal performance, muscle function, and joint health.
Research has shown that overcoming isometrics are one of the most effective techniques for increasing motor unit recruitment & post activation potentiation. Combining eccentric isometrics with overcoming isometrics produces even greater gains in strength, size, & performance.
Eyes-closed training is something I frequently incorporate with all of my clients and athletes. That’s because it improves movement mechanics and muscle function due to enhanced proprioceptive feedback from the muscles. Here’s how.
Loaded carries are some of the most simple yet effective strength training movements you can perform for building functional strength and size throughout the body. Here are my top 30 favorite variations along with 10 tips to help master any loaded carry or farmer’s walk.
Bodyweight training is the new rage. Unfortunately most folks end up going about their quarantine and home bodyweight workouts in a very ineffective way thereby sacrificing their gym gains. Here are 25 key tips you should implement immediately.
Pullups are one of the most effective staples in any training program. Unfortunately most lifters including advanced bodybuilders and “expert” strength coaches perform them incorrectly thereby negating the benefits. Here’s how to do them.
The squatting lat pulldown is not only one of the most effective upper back and lat exercises for building functional strength and size but it also does wonders for cleaning up pullup and lat pulldown technique. Here’s how to perform them.