HORIZONTAL PULL ARTICLES
- DR. JOEL SEEDMAN -
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.
The research is clear on what it takes to build muscle mass, improve functional strength, prevent injuries, and preserve joint health - simply, emphasize a movement’s eccentric phase. Here's how to apply it to the landmine apparatus for optimal results.
Looking for a unique but incredibly effective method for crushing your upper back and lats while simultaneously improving your posture and spinal alignment. Look no further than these plank rows and plank pullups. Be warned, these aren’t for the faint of heart.
In part 2 of my renegade row series, I highlight how this effective exercise can be regressed, progressed, and modified to target various muscle groups and movement patterns. Here are 50 of my favorite renegade rows and variations thereof.
If you’re looking for a unique and functional method to add strength and size to your entire upper body, the rotational barbell protocol is just what you need. As an added bonus is does wonders for cleaning up your technique and body mechanics.
Kettlebells are one of the best tools for performing a variety of movements including deadlifts, squats, rows, lunges, and more. Unfortunately the ability to overload the muscles adequately can compromise their effectiveness. Here's how to resolve that.
Targeting the upper back and lats can oftentimes be quite difficult even for advanced lifters as you have to work directly through the grip, forearms, and biceps to get to your back. Using the slingshot method overcomes this issue and crushes the lats.
If you're looking for a unique and relatively simple method for crushing your legs and upper back, you'll want to try out the longitudinal hanging barbell protocol. It's also a very natural and safe method for hitting squats, deadlifts, and rows.
If you're like me and are a huge fan of incline dumbbell rows and incline dumbbell presses, you're always looking for new ways to modify and tweak these movements. Here's how to modify these movements to make them even more effective.
If you're looking for a method that allows you to overload the daylights out of squats, deadlifts, hinges, and rows, while also minimizing stress to the spine and low back, look no further than the hanging trap bar method. Here's how to do it.
Renegade rows are some of the most effective core and back exercises there are. However performing them on the landmine station also provides additional benefits. Here are several landmine renegade row variations guaranteed to crush your whole body.
Besides providing a unique way to build significant functional strength and hypertrophy throughout your physique, the double barbell protocol can teach lifters of all levels how to maximize their body mechanics and technique on a number of lifts. Here's How.
If you're looking for unique variations of the bench press and bent over row that not only improve form, mechanics, and muscle function but also build slabs of mass in the upper body, you'll want to give offset leverage a try.
Table Top Row | The Ultimate Row Technique Fix
The tabletop row is a simple yet highly effective training tool for improving rowing technique, posture, and shoulder mechanics. Learn about all the benefits as well as how to properly perform this unique exercise. (Read More →)
Quadruped Bird Dog Rows Benefits & Variations
The quadruped bird dog bench row is one of Dr. Seedman's go-to rowing variations for teaching an athlete how to dial in their horizontal pulling technique. Learn about the benefits of this unique exercise as well as how to perform it. (Read More →)
10 Unique Rowing Movements To Fix Your Body Mechanics
For upper back strength and size, nothing beats rowing exercises. Sadly, most lifters do them improperly. Here are 10 unique rowing variations that not only crush your back (in a good way), but also eliminate form issues by forcing you to use proper mechanics. (Read More →)
Rowing Technique: The Proper Way to Row
Excessive range of motion, lost spinal alignment, and lack proper t-spine positioning can ruin your rows. Dr. Seedman shows you how to improve lat activation and create optimal scapulohumeral rhythm and shoulder mechanics. (Read More →)
Renegade Rows for Strength: Tricks, Tips & Tactics
In this interview with STACK, Dr. Seedman shares his performance tips for perfecting the renegade row--an excellent full-body movement for building strength and enhancing muscle-function enhancing movement. (Read More →)
Renegade Rows: True Test of Full-Body Strength & Muscle Function
Dr. Seedman explains why renegade rows are not only one of the most effective movements for increasing strength in the upper body and core but they’re also a great test and assessment of muscle function. (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.
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.
Stretching and flexibility training has been a controversial topic for decades in the strength and conditioning industry. Here’s everything you need to know to safely optimize your flexibility, mobility, and ROM using eccentric isometric protocols.
Are you looking for a unique yet potent mass builder for your entire back (upper, middle, and low back musculature)? If the answer is yes then you’ll want to try this modified drop set on the seated row station.
When it comes to building massive pectorals it’s tough to beat the basics such as barbell presses, dumbbell presses, weighted pushups, dips and chest flyes. Unfortunately none of these variations fully maximize the functions of the pectoral muscle fibers.
Fitting upper body isolation exercises into your training routine can be tricky particularly when you’re looking to emphasize larger compound movements in your lifting program. Here are my favorite ways to crush your arms while saving time and improving functional performance.
Want to maximize your athletic performance, strength, muscularity, stability, and joint health? Time to start taking advantage of functional training methods that utilize the anterior and posterior oblique slings via contralateral hip activation and unilateral movement patterns.
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 barbell Zercher squat is an incredibly effective lower body exercise. However it also has its share of downfalls. Here's how to use kettlebells and landmine stations to improve the effectiveness of this classic strength exercise.
The good morning exercise is one of the best posterior chain movements that crushes the glutes and hamstrings while also blasting the postural muscles of the upper body. Unfortunately it gets a bad rap. Here’s how to perform it correctly plus 20 unique variations.
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.
Excessive low back/lumbar arch on bench press movements is a common mistake even amongst advanced lifters. Not only does it set the individual up for potential injuries but also minimizes the effectiveness of the chest press itself. Let’s fix it!
The Landmine is one of the most versatile training tools in existence. Unfortunately many lifters limit its application to basic rows, goblet squats, and presses. There are dozens of unique exercises that can be performed with it. Here are my favorites.
Although I use a variety of squats and lower body drills with my clients particularly eccentric isometrics, there’s one squat variation I tend to use with just about every client due to its simplicity and effectiveness - namely, the front curled squat.
Over the years I’ve posted some pretty crazy exercises many of which can only be performed once you’ve truly mastered your body mechanics and form. With that said here are 50 brutally tough exercises you’ve likely never done and probably can’t.
The belt squat is an amazing exercise that crushes the legs and you can make it even better by combining it with front rack kettlebell squats and goblet squats. Here are multiple variations you can use to induce functional mass in the legs.
Renegade rows and variations thereof are some of the most effective exercises not only for targeting the upper back and lats but also for absolutely annihilating the entire musculature of the core. Here’s everything you need to know.