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Maximize Tension and Growth In Your Chest with This Isometric

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Maximize Tension and Growth In Your Chest with This Isometric

If you’re looking for a horizontal pressing exercise that maximizes motor unit recruitment and creates heightened levels of post activation potentiation (enhanced neural drive), the overcoming isometric barbell chest press is it. 

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Strengthen Your Back and Core With This Pullover

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Strengthen Your Back and Core With This Pullover

If you’re looking for a great upper body movement that also anilities the core, look no further than this unique pullover exercise. Essentially you’re performing an eccentric isometric dumbbell pullover while holding a hollow body leg raise.  

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Maximize Your Knuckle Pushups with The Foam Roller

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Maximize Your Knuckle Pushups with The Foam Roller

Performing knuckle pushups on foam rollers does wonders for cleaning up pushup technique and horizontal pressing mechanics. They're also some of the most difficult pushups variations you'll ever perform sure to leave your chest scorched.

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Crush Your Back and Glutes with This Unique Row

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Crush Your Back and Glutes with This Unique Row

If you're looking for a rowing exercise that not only crushes your entire upper back and lats but also hits the glutes and hams, you'll want to give this unique row on the glute ham raise station a try.  By hitting the posterior chain it also improves posture.

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Crush Your Core With This Marching Plank

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Crush Your Core With This Marching Plank

If you’re looking for a full body stabilization drill that not only taxes the core and shoulders but also acts as a dynamic warm-up and conditioning tool, try this dynamic marching inch plank.  You'll also find it to very useful to add before squats and deadlifts. 

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Use The Zercher Lunge For Lower Body Strength

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Use The Zercher Lunge For Lower Body Strength

If you’re looking for a unique lower body variation to clean up your lunge and split squat mechanics then you’ll want to give this Zercher Lunge a try. There are several unique components that make this so effective for targeting the lower body and core.

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Improve Your Bench Press & Posture With This Technique

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Improve Your Bench Press & Posture With This Technique

The head-off chest press has become one of my favorite protocols for improving horizontal pressing mechanics.  It may look unusual however the benefits it provides to your bench press mechanics, shoulder health, and chest growth are significant.   

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Blast Your Chest and Core with This Unique Press

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Blast Your Chest and Core with This Unique Press

There are 5 unique components of this chest press including the hollow body leg raise position, eccentric isometric alternating pressing protocol, eyes-closed technique, head-off position, and ankle dorsiflexion. Here’s a breakdown of each.

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Target Glutes & Hamstrings with This Unique Bridge

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Target Glutes & Hamstrings with This Unique Bridge

This unilateral anti-sliding glute bridge looks innocent and simple yet it’s deceptively difficult and highly effective. There are four unique benefits of this variation that make it highly effective for targeting the posterior chain.

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Use The Close-Grip Bench Press & Leg Raise Position

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Use The Close-Grip Bench Press & Leg Raise Position

This specific bench press variation does wonders for improving upper body strength and hypertrophy as it involves several unique components including a close grip, a pause in the eccentric isometric position, and a hollow body leg raise hold.

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Test Your Single Leg RDL with The Blindfold Test

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Test Your Single Leg RDL with The Blindfold Test

Want to know if you’ve mastered the single leg RDL and unilateral hip hinge?  One of the main tests you’ll need to pass is the eyes closed or blindfolded variation of the single leg eccentric isometric RDL.  It's the true test of stability and body mechanics.

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Fix Your Pushups with This Unique Barbell Exercise

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Fix Your Pushups with This Unique Barbell Exercise

If you’re looking for a unique way to overload your pushups and clean up your technique you’ll want to give this a try.  Besides being a highly challenging core and pushup variation, the anti-rolling barbell pushup provides several unique benefits.   

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Master The Single Leg RDL & Hip Hinge

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Master The Single Leg RDL & Hip Hinge

Mastering the single leg hip hinge is pivotal for maximizing athletic performance, muscle function, and movement mechanics. Unfortunately, it’s one of the most butchered movement patterns with many trainers, athletes and coaches performing it wrong.  

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Blast Your Glutes with This Unique Lunge & RDL Combo

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Blast Your Glutes with This Unique Lunge & RDL Combo

The lunge and the single leg RDL are two of my favorite exercises for crushing the posterior chain and improving movement mechanics. Here’s a glute blaster that combines the best elements of the lunge and single leg RDL into one glute thrasher.

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Crush Your Posterior Chain with This Inverted Row

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Crush Your Posterior Chain with This Inverted Row

Inverted rows are a great exercise for building strength and size in the upper back as well as improving posture/spinal alignment. Perform these on a single leg to increase the demands of the glutes, hamstrings, and entire posterior chain.  

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Band Resisted Dumbbell Floor Press for Chest Growth

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Band Resisted Dumbbell Floor Press for Chest Growth

Accommodating Resistance in the form of bands and chains represents a great way to overload chest presses.  Most lifters are familiar with this technique applied to barbells. However it’s just as effective when applied to dumbbell presses.

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Lunges with Makeshift Safety Squat Bar

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Lunges with Makeshift Safety Squat Bar

Besides being very effective for performing standard squats, this makeshift safety bar setup is very conducive for performing barbell lunges.  Not only will it improve your lunge mechanics but your entire lower body will get crushed from this. 

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Use The Negative Landmine Push Jerk for Power & Size

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Use The Negative Landmine Push Jerk for Power & Size

If you’re looking for a unique upper body exercise to spark new growth in your shoulders and upper body then you’ll want to try this press. Essentially you’ll be performing a single arm landmine push jerk using an accentuated eccentric or slow negative.

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Leg Training with Barbell Bulgarian Hack Squats & Lunges

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Leg Training with Barbell Bulgarian Hack Squats & Lunges

Over the past several months I’ve showcased several variations of the barbell hack lunge and split squat describing why it’s such an effective lower body lunge movement. Fortunately the same principles can be applied to the Bulgarian squat

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Use Single Leg Jumps & Hops to Improve Performance

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Use Single Leg Jumps & Hops to Improve Performance

I'm a huge fan of incorporating single leg jumps into the programs of my athletes and clients. This particular single leg plyometric drill works on rate of force development, rate of force absorption, rate of stabilization development and more. 

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Check out Dr. Seedman's Recent Blog Posts

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