Joel Seedman Joel Seedman @dr.joelseedman_ahp

PhD in Kinesiology, owner of Advanced Human Performance, a strength & conditioning, athletic performance, fitness, sports nutrition co #drjoelseedman

1158 Posts 153688 Followers 871 Following

@dr.joelseedman_ahp

9 hours ago
Here I have MLB pro baseball players @austinmeadows13 and @parkermeadows03_ performing an eccentric isometric squat & jump superset. Austin is performing 90 degree EI constant tension squats using the hanging band technique on the earthquake bar from @bandbell which involves oscillating kinetic energy (chaotic perturbations), while parker is executing double rebound plate jump squats with a brief eccentric isometric. Bandbell equipment is some of my favorite on the market. Use code AHPBANDBELL to get 10% off. In terms of squat depth, unless you’re going to be competing in an Olympic weightlifting competition or powerlifting meet, there’s really no benefit to squatting below 90 deg (with heavy loads) as it simply serves no functional purpose. That’s because 90 deg is not only the safest & biomechanically sound position but it’s also the one that appears to produce the greatest muscle recruitment with the least amount of joint stress.  It also has the best transfer to sports (i.e. sprinting & jumping) not to mention injury prevention. And yes the depth Austin shows here is approximately 90 deg which is roughly 20 deg above parallel. Read more in full article at LINK IN BIO. With that said, breaking the 90 deg principle is perfectly acceptable when picking up objects off of the ground as it is in fact necessary for daily living & manual labor. The key difference is that during this form of “deadstop” lifting, there is no significant eccentric pre-loading or pre-stretching from a prior eccentric contraction. Simply put, the 90 deg principle is most applicable when applied to movements that involve repeated cycles of eccentric-concentric phases, deceleration, & force absorption In terms of the jump, the eccentric isometric double rebound jumping technique allows us to employ the best of all worlds when it comes to performance training as the athlete can clean up their form while also working on power output and force absorption. Read more about jumping mechanics in full article at https://www.advancedhumanperformance.com/blog/jumping-landing-eccentric-isometrics #squat #squats #squatting #barbellsquats #barbellsquat #plyo #plyometrics
1131 likes 45 comments dr.joelseedman_ahp
1 day ago
Here I have my awesome basketball athlete @yelenaleu performing a single leg hang clean from an single leg eccentric isometric RDL. Olympic lifts are incredible movements for improving athletic performance particularly components dealing with power, speed, explosiveness, and even strength & force production. However, balance & stability, particularly unilateral aspects, are equally important attributes typically not addressed during Olympic lifts. Additionally, aspects of symmetry and motor control when comparing sides of the body (left vs. right) in all biomotor capabilities are critical. Unfortunately most lifters have one side of the body they tend to favor oftentimes producing & contributing to greater imbalances & deficits in strength, power, mobility, stability, & motor control, ultimately leading to greater risk of injury. These can be further ingrained during traditional bilateral movements including double leg jumps & traditional Olympic lifts. Performing Olympic lifts from a single leg position particularly when using an eccentric isometric RDL helps to resolve many of these issues. Here are 10 reasons why single leg Olympic lifts with eccentric isometrics are so effective. 1. Allow the athletes to target each hip more intensely & with greater overload than the traditional bilateral versions of Olympic lifts. That’s because the athlete can typically handle 55-65% of the load they could handle on the bilateral counterpart. 2. Provide more low back friendly variations of Olympic lifts as the total load is considerably less than bilateral versions thereby reducing stress to the spine. 3. Provide more shoulder and wrist friendly options as the catch phase is considerably less demanding due to the relatively lighter loads. 4. Teach athletes to control their power as lack of motor control will cause the athletes to lose their balance. 5. Reminds the athlete to…Read more in full article at LINK IN BIO or copy paste https://www.advancedhumanperformance.com/blog/single-leg-olympic-lifts-for-athletic-performance Read more about eccentric isometrics in book MOVEMENT REDEFINED. #olylifting #crossfit #lifting #athletic #legday
4707 likes 199 comments dr.joelseedman_ahp
2 days ago
Several weeks ago I posted a video on the partial squatting overhead press with dumbbells.  I explained how that movement involves a quarter squat knee dip (similar to a push press) rather than a 90 deg squat since the torso needs to stay upright during traditional overhead presses and a 90 deg squat requires a torso angle. However, if you’re looking to target the 90 deg squat while also hitting the overhead press ( a movement that has a variety of benefits –see article) the landmine represents the perfect tool as I demonstrate here.  That’s because the angle of the landmine allows the lifter to move into a full 90 deg squat with a traditional forward torso lean which inevitably places the torso perpendicular to the barbell. Besides being a true full body movement that blasts every muscle from head to toe while also targeting mobility, it actually crushes the shoulders & upper back quite intensely. That’s because hip flexion and knee flexion produce elongation and stretching of the posterior chain. Because the lats and posterior chain tie together, the greater the stretch to the posterior chain and lower body the greater the stretch and elongation to the lats and upper back. As a result the lats are more taut. This creates added tension the shoulders must push against particularly in the top of the movement. In fact, the top half of the squatting overhead presses feels unusually challenging similar to the tension created by accommodating resistance such as bands & chains. Unlike most overhead presses where the top represents the resting position with minimal tension, the top of the squatting overhead press is just as hard as the rest of the movement. These high levels of constant tension make it a phenomenal strength & hypertrophy exercise. Lastly, of all the overhead presses I’ve ever done, the squatting overhead press requires the cleanest & strictest pressing mechanics thereby helping to eliminate any cheating or compensation patterns you might have. Read more in full article at LINK IN BIO or https://www.advancedhumanperformance.com/blog/functional-arm-training #shoulders #shoulder #shoulderpress #shoulderday #landmineworkout
1320 likes 51 comments dr.joelseedman_ahp
3 days ago
Here I have my awesome athlete @benlaitheasianguy performing a kickstand trap bar deadlift from blocks with 615 lbs. Before discussing this, reminder Cyber Monday 30% off all training programs with code CYBER30. Also $100 off book MOVEMENT REDEFINED with code BOOK100. Sale ends tonight at midnight. Link in bio. As for this lift, I’m not sure what’s more impressive, the fact that Ben could lift this weight from a semi-single leg supported position or that he was able to maintain balance with such a heavy load from an unstable kickstand base. Either way this is an impressive feat that not only requires incredible strength but also targets stability, symmetry, motor control, & body alignment. Ironically heavy overload on squats & deadlifts has not been the primary focus lately for Ben. Instead the emphasis particularly the last year has been improving body mechanics & activation patterns to the next level which is saying something as his technique was already more dialed in than 99% of lifters. Unfortunately for guys like Ben who’ve been lifting for years & have become quite strong, very good technique doesn’t cut it. Instead, form, technique, & activation patterns literally have to be almost perfect to consistently avoid tweaks, pain, inflammation, & injury. With that said, the next time you have musculoskeletal pain & inflammation, make sure you examine your body mechanics & lifting technique. Chances are this is where the majority of your pain, inflammation, & injuries are coming from. And just because you think your form is good and can’t quickly find any issues, make sure you examine your mechanics more closely as oftentimes even the slightest most subtle dysfunction, activation issue, & biomechanical deviations can trigger significant PAIN. I can’t tell you the number of times I’ve seen people say “my pain isn’t a form or activation issue” when in reality it WAS just that!! Just because it’s not obvious at first sight doesn’t mean that it doesn’t exist. You’re just not looking hard enough. Read more on the TRUTH about PAIN SCIENCE in full article at https://www.advancedhumanperformance.com/blog/pain-science-exercise #deadlift #deadlifts #trapbar
2240 likes 117 comments dr.joelseedman_ahp
4 days ago
Here I have my awesome client @e_leftofcenter performing a dumbbell chest press with 5 unique elements. Lets discuss each of these components. Reminder BLACK FRIDAY Special 30% off all training programs with code BLACK30. Also $100 off book MOVEMENT REDEFINED with code BOOK100. Sale ends Monday at midnight. Link in bio or copy paste https://www.advancedhumanperformance.com/store/all . 1. The head off chest press protocol is one of my go-to methods for performing barbell & dumbbell chest presses as it’s very shoulder friendly. That’s because the cervical elongation (not hyperextension) allows better t-spine positioning which ultimately produces better retraction of the shoulders & improved upper back activation on the eccentric. Article link at https://www.advancedhumanperformance.com/blog/improve-your-bench-press-and-posture-with-this-technique . 2. The double knee raise position helps eliminate excessive lumbar extension & low back arch commonly witnessed during pressing movements as it engages the core & helps produce a more neutral spine. 3. The band tension produces accommodating resistance with a strength curve that more closely resembles that of the body during the press. In other words it overloads the stronger top position & deloads the weaker bottom position which reduces joint stress while maximizing tension to the working musculature. 4. Notice the eccentric isometric (slow eccentric with a pause & co-contraction at 90 deg). This maximizes proprioceptive feedback & kinesthetic awareness allowing the athlete to fine-tune their positioning & technique for the sake of movement mastery. 5. Also notice the optimal 90 degree joint angles used here. This is something I advocate not only on chest presses but on just about every movement in the sagittal plane including squats, rows, overhead presses, pullups, pushups, lunges, hinges & more.  That’s because it’s the strongest & safest position that also happens to be where maximal muscle activation occurs. Read more about eccentric isometrics & 90 deg joint angles in my book MOVEMENT REDEFINED at link in bio. #chestpress #chestworkout #benchpress #dumbbell #dumbbells
1350 likes 54 comments dr.joelseedman_ahp
5 days ago
Looking to spice things up this Thanksgiving Holiday Weekend? Try this fun yet brutal anti-chaos inverted row challenge shown by my awesome client & NPC figure competitor @lpetchlee1 . Before discussing this movement, Reminder BLACK FRIDAY Special 30% off all training programs with code BLACK30. Also $100 off book MOVEMENT REDEFINED with code BOOK100. Sale ends Monday at midnight. See link in bio. As for this specific movement, besides being an incredibly difficult & fun challenge, the anti-chaos method shown here is remarkably effective for teaching lifters to master bodyweight exercises such as pushups, inverted rows, dips, and pullups. And just in case you were wondering I refer to these as the anti-chaos method primarily because you have to eliminate all of the chaotic energy & bouncing by moving incredibly slow & smooth. This inverted row is unbelievably intense as the entire posterior chain from head to toe including the upper back, lats, rear delts, neck, glutes, hamstrings, biceps, & grip get absolutely pummeled. The effects are even more pronounced with the addition of the stability ball as there’s no room for error. If you have any asymmetries or imbalances they will be immediately exposed. Just like the pushups I highlight in the article (link below), the goal when performing these is as little bouncing as possible as this will require the most rock solid mechanics & the highest level of motor control. Because the instability & potentially large oscillations can be so extreme it literally forces the lifter to perform the movements in the most effective method possible, namely the ECCENTRIC ISOMETRIC fashion. In fact, each time I have clients perform any anti-chaos exercises, the 90 deg eccentric isometric method is instinctively used out of pure necessity as anything less will result in an inability to control the bar. Check out my book MOVEMENT REDEFINED to read more about eccentric isometrics. Also see my 12 favorite chaos & anti-chaos exercises in full article at https://www.advancedhumanperformance.com/blog/master-your-bodyweight-movements-with-bands #fitnessfun #backworkout #backday #lats #workout #swissball #gymlife
3498 likes 238 comments dr.joelseedman_ahp
6 days ago
Here I have 4 NFL athletes and GSP sponsored pros Julian Williams @taylorheinicke @28_beckwith @_hit_mann performing a 2:1 BANA (Bilateral Assisted Negative Accentuated) goblet squat. The eccentric uses a single leg squat while the concentric employs a kickstand squat. Before discussing this movement, Reminder ⚫️⚫️BLACK FRIDAY Special 30% off all training programs with code BLACK30.  Also $100 off book MOVEMENT REDEFINED with code BOOK100. Sale ends Monday at midnight. See link in bio. Eccentric overload is one of the most potent forms of training not only for building incredible levels of functional strength & hypertrophy but also for reducing risk of injury. While it’s fairly easy to apply this concept to various upper body movements (e.g. partner assisted negatives on bench press) this can be tricky to apply to lower body strength training, particularly compound movements. However, the BANA (bilateral assisted negative accentuated) method also known as the eccentric accentuated 2:1 method (i.e. up with 2, down with 1) can be used to safely apply eccentric overload. Not only does it produce incredible gains in functional strength & hypertrophy, it also very effectively targets each limb individually during the eccentric portion of the lift. Besides producing extreme eccentric overload, an added bonus of these is that they also provide a very knee friendly method for performing single leg squats. Single leg squats while very beneficial are notorious for being tough on the knee joint. However the knee tension is predominately created from the concentric phase of the movement, not the eccentric phase. In fact, the eccentric phase is typically quite therapeutic on the joints. Fortunately the BANA method resolves this issue altogether as single leg squatting is only applied to the eccentric phase, not the concentric. Although there are near limitless combinations of BANA squat exercises, my article highlights my 12 top BANA 2:1 variations. Link at https://www.advancedhumanperformance.com/blog/eccentric-accentuated-training-legs #squat #squats #balance #stability #fitness #athletic #legday #liftheavy #gobletsquats
3432 likes 59 comments dr.joelseedman_ahp
1 week ago
Here I have MLB pro baseball players @austinmeadows13 and @parkermeadows03_ performing an incredibly effective pull & push superset that works the entire body via oblique sling activation patterns. Before discussing this movement, reminder we’re having our Thanksgiving & Black Friday Special with 30% off all training programs, books & workout routines on website. Use code BLACK30 expires Monday at midnight. See link in bio. The T-bench chest press is a movement I originally highlighted several years ago in an article at T-Nation . The idea is that the harder you drive with the legs and glutes the more it opens your posture and chest by firing the upper back as it helps optimize t-spine positioning and shoulder mechanics (i.e. retraction). It also helps produce greater hip drive during the concentric phase - a critical element of proper bench press form. The head off component further enhances this as the cervical spine is not compressed into a fixed surface which can produce shoulder crowding.  With this variation shown here by Parker, the harder you drive the opposite leg into hip flexion the greater the glute activation of the support leg thereby producing greater hip drive, shoulder retraction, and power during the press.  As an added bonus there is significant rotational forces you must resist by firing your core, abs, & stabilizers of the hips. The rowing exercise shown by Austin is deceptively difficult. Besides targeting elements of balance & stability it also taxes the oblique sling as the lats, glutes, & core work together in one synchronized motion. NOTE: this drill is only as effective as the effort & control you choose to apply. If you rush through this movement, & don’t focus on producing perfect alignment from head to toe, this drill will do very little other than reinforce sloppy activation patterns. To reap the benefits of this drill requires the athlete to pay very close attention to the smallest details including 90 deg contralateral knee drive, braced core & abs, tall packed neck & head, straight foot & ankle alignment, 90 deg arm drive, & dorsiflexed ankles. #lats #backday #chestday #fitfam #fitgoals #glutes #pullday
4145 likes 106 comments dr.joelseedman_ahp
1 week ago
Here I have 2 NFL athletes and GSP sponsored pros @brycejones17 and @imjulianwilliams performing an eccentric isometric split stance thruster on the landmine station. Before discussing this movement, reminder we’re having our Thanksgiving & Black Friday Special with 30% off all training programs, books & workout routines on website. Use code BLACK30 expires Monday at midnight. See link in bio Now lets talk about this movement. The barbell thruster exercise is a CrossFit staple. However, if we examine the movement closely we can see there is a significant mismatch of force vectors. For example, during the bottom of a properly performed front squat the lifter should demonstrate a slightly forward torso lean of 10-20 deg as this simply indicates optimal biomechanics with the hips set back as they should be. The resulting force vectors produced would indicate that the bar is ready to be launched up & slightly forward at that same 10-20 deg angle. Unfortunately, due to gravitational forces & the nature of barbell movements the lifter must immediately alter the natural path of the barbell. While it’s obviously a movement that lifters can adapt to over time & learn to make adjustments, this arguably represents an unfavorable kinematic sequence. In fact, one of the reasons why the push press exercise (arguably a more functional movement) is performed with such an abbreviated squat/knee dip is because it keeps the lifter’s torso in a more upright position thereby optimizing the force vectors for the overhead launch. With that said, one could argue that the landmine represents the optimal tool for performing the overhead thruster from either a squat or lunge position. That’s because both a proper squat and lunge involve a torso position with a slight forward lean which in this case helps produce a force vector that is perpendicular to the barbell. This allows the lifter to take full advantage of the entire lower body (glutes & quads) to launch the weight up not just the quads. As a bonus the lunge version addresses balance, hip mobility, stability, & symmetry. #landmine #thruster #thrusters #crossfit #crossfitlife #explosive #metcon
1851 likes 73 comments dr.joelseedman_ahp
one or more people
1 week ago
Biggest SALE of the Year!!! Thanksgiving & Black Friday Special 30% off all training programs, books & workout routines. Use code BLACK30 expires Monday at midnight. See link in bio. If you’re looking for a training program or workout routine we’ve got you covered with dozens of programs for any level, training goal, schedule constraints, & gym equipment. If you’re looking for the true all-in-one deal my BOOK MOVEMENT REDEFINED has not only 600+ pages of educational content & research but also 30+ eccentric isometric training templates. This was literally an 8-year project. If you’re looking for the book that explains all of my training methods, research, & protocols, plus loads of workout options, this is it. The ECCENTRIC ISOMETRIC program was created after many requests from folks wanting to know the foundational training routine I use for a bulk of my training for myself & my athletes. No fancy exercises, just the basic foundations, hard, heavy, technique applied to the eccentric isometric protocol I developed while doing my PhD at UGA. This can be used for very advanced athletes as well as intermediates & even beginners with proper supervision & small adjustments. For more unique advanced variations mixed in with the basics check out the 30, 60, & 90 DAY WOROTKOUS which are the most versatile & advanced training routines on the market. The ULTIMATE FOOT & ANKLE Manual is another one I consider a must for coaches, athletes, trainers, & anyone looking to maximize their muscle function as activation begins with the feet & ankles. For bodybuilders & athletes looking to pack on functional mass check out MONSTER MASS routine or ADVANCED 6 DAY. For those looking to recover from injuries & pain check out WOUNDED WARRIOR. For the most unique, versatile, effective, & fun cardio program in the industry check out CARDIO REDEFINED. For the most effective educational content on exercise programming & customizing workout routines check out the COMPLETE TEMPLATES. Don’t forget to check out BUNDLES for additional options & savings. LINK IN Bio or copy paste https://www.advancedhumanperformance.com/store/all #drjoelseedman #eccentricisometrics #workouts
297 likes 11 comments dr.joelseedman_ahp
1 week ago
Here I have 2 of my awesome clients @martochkaukraine and @parralilburn performing the anti-seated row or squatting cable row using the eyes closed eccentric isometric protocol. This is an incredible movement for teaching the lifter how to keep their posture locked in during horizontal pulling movements. Although it looks quite similar to the traditional seated cable row the stimulus is quite unique. Besides taxing the legs & core, most folks will feel their lats & upper back work overtime as you're required to use very strict mechanics while keeping your posture perfectly dialed in to maintain your position and avoid being pulled out of alignment. Simply put if you allow your shoulders to round and excessively protract (a common problem for many lifters), they’ll lose their position. With that said optimal levels of protraction during rows or any loaded exercises is much more subtle than what most coaches suggest. Allow the arms to full straighten and the shoulders to move forward naturally while keeping perfectly tall posture & not letting the upper back round. Additionally, the levels of full body tension from head to toe on these are incredibly high. When performed eyes closed as shown here this effect is further magnified as it requires precise execution to maintain one’s position. Eyes closed training also helps to improve proprioceptive feedback and technique enhancement particularly when combined with eccentric isometrics as the muscles spindles work overtime to provide sensory feedback & kinesthetic awareness. Also notice how Marta and Christian produce an eccentric snap in the fully elongated position as this maximizes co-contraction in reciprocal muscle groups (something I discuss in detail in my book MOVEMENT REDEFINED. If you’re in need of a drill that fixes your rowing mechanics, improves your posture, teaches full body tension, enhances motor control, and taxes the entire body, look no further than this drill. Select 50-75% of the weight you typically use on seated rows. Learn more about all of these topics & more in my book MOVEMENT REDEFINED at link in bio. #backworkout #backday #lats #buildmuscle #rowtogrow
3978 likes 161 comments dr.joelseedman_ahp
1 week ago
Here my 2 awesome clients @benlaitheasianguy and @lpetchlee1 are showing 2 variations of something I refer to as co-contraction pushups with a mini band using either a slideboard, sliders or @flexdiscfit (use code DRJOEL to get 20% off at https://flexdiscfit.com/ ). This same concept can be applied to normal chest presses & overhead presses. So how does it work??? Many folks struggle during pressing exercises such as pushups to open their chest by retracting their shoulders & scapular particularly during the eccentric portion of the lift. For instance you’ll often see folks too arm & elbow-joint dominant as their shoulders stay too fixed & stuck into protraction as they’re not using their using their upper back, lats, rear delts & rhomboids during the eccentric. This is often while you’ll see individuals go lower than 90 degrees during pushups as they’re simply allowing gravity to push them down rather than relying on their upper back and rear deltoids to pull/row them into the proper position. The same rules apply to bench press & other chest presses. For instance many powerlifters say best way to increase bench press strength & technique is to work on firing their upper back during presses as you essentially want to row the bar into proper position rather than just allowing it to free fall. The reason for this is that by creating strong upper back activation on the eccentric phase of a chest press you’re producing co-contraction of agonist & antagonist muscle groups ultimately maximizing force and power on the concentric due to eccentric-induced reciprocal inhibition (slingshot effect). This con-contraction model has shown to be a critical component for optimal motor control, power, & joint stability of muscular contractions for any movement. Research shows the greatest co-contraction occurs at 90 deg further highlighting the importance of dialing in 90 deg positions. This is why I advocate ECCENTRIC ISOMETRICS as it helps maximize this neurophysiological mechanism. Read more about mastering your body mechanics with eccentric isometrics in my book MOVEMENT REDEFINED at link in bio. #pushup #chestday #chestworkout
1501 likes 81 comments dr.joelseedman_ahp