Jeffrey just does it

GET IT TODAY
• .joelseedman_ahp Here I have athlete performing chaos band pullups with knee raise protocol which I highlighted several years ago on my website (article for chaos pullups at link in bio). Notice the 90 degree angles. Yep 90 once again. Why you ask???? Because 90 deg angles on most movements such as squats, presses, pulls, lunges, & hinges, represents the most effective & therapeutic stimulus not only for optimizing functional strength & hypertrophy but also for minimizing joint stress. Yes of course you can go farther but then it’s not longer producing the optimal training stimulus for the muscles and you’re also increasing the potential consequences.

Still don’t believe me??? Try this exercise using smooth mechanics without any bouncing while also maintaining maximal core activation, postural alignment, shoulder packing, & full body tension. Because you eliminate momentum & are forced to maintain high levels of spinal rigidity & perfect posture, you literally won’t be able to break 90 unless of course you sacrifice all of the aforementioned cues & important technique elements not to mention optimal osteokinematics & arthrokinematics.
In fact it really doesn’t matter if me or my athletes perform these with bodyweight or heavy loads, functional ROM terminates at roughly 90 deg every time. To go past this you’ll compensate in some fashion somewhere in your body even if its subtle (i.e. lumbar extension, internal rotation of the shoulder, crowding at the glenohumeral joint, forward head tilt, shoulder protraction & elevation, lack of joint centration & faulty activation patterns). To maintain maximal full body tension, posture, shoulder retraction & depression, braced core, neutral spine, & tight grip, you won’t be going past 90, not now, not ever. Case closed!

With that said the chaos pullup is one of the most effective pullup & lat exercises for blasting your upper back & lats while also cleaning up pullup form. 7 Reasons why its so effective I highlight in full article at link in bio. Also read more about 90 deg angles & eccentric isometrics in my book MOVEMENT REDEFINED at link in bio.

First time trying behind e back clap pushups. Honestly a lot harder, but a little easier than what I thought tbh 📸
-
-
-
-

Check it out!
• .joelseedman_ahp Here I have NFL and XFL GSP sponsored pros and performing Bent Over Bulgarian Split Stance Barbell Rows. 5 things to point out.

1. This is a phenomenal posterior chain exercise that crushes the entire backside including the upper back & lats as well as the glutes, hamstrings, & low back muscles. Essentially you’re holding an eccentric isometric split stance RDL while doing bent over barbell rows.

2. Besides acting as a functional strength & hypertrophy exercise this drill also addresses balance & stability as the combination of holding a split stance position while rowing a barbell requires high levels of motor control & full body stability.
3. The split stance position is one of my go-to positions for providing a functional stretch to all the larger muscles of the hips. The front leg glute & hamstring is receiving a full stretch while the back leg hip flexors are lengthening as you extend the leg behind you.

4. Although this movement can be replicated with dumbbells & kettlebells, the barbell version is exponentially more challenging for 2 reasons. First, rowing a barbell while holding a split stance position requires significantly greater balance and control as any asymmetrical pulling or deviations will cause the barbell to tilt thereby creating large rotational torques on the body that you don’t receive from dumbbells. Secondly the load is substantially farther in front of the center of mass (compared to dumbbells & kettlebells which can be held to the sides of the torso). This crushes the glutes, hamstrings, & low back muscles to a much greater degree.

5. Notice the optimal 90 degree ROM at the hip joint & elbows. This 90 deg position is something I advocate for most moves in the sagittal plane (squats, hinges, lunges, presses, & pulls). That’s because it maximizes the strength & hypertrophy stimulus while also sparing the joints not to mention having the greatest transfer to sports & everyday life by optimizing the length tension relationship of muscle fibers & enhancing proprioceptive feedback. Read more in my book MOVEMENT REDEFINED link in bio.

An old video from the TWENTIETH night, of September (so close). To do this exercise, get into a fringe stretch and hinge reallll low, and SQUEEZE those cheeks together like you have a quarter between them and you’re trying to get a bo**er outta George Washington’s nose. Big time bun toaster
-
-
-
-

give this a read!!
• .joelseedman_ahp Here I have NFL athlete .minter performing a brutal single arm chest press using the offset angle training method on a decline bench. This has 4 unique benefits.

1. The degree of anti-rotation, core stabilization, & rotary stability required is through the roof as your body literally wants to twist, rotate, & shift off the bench. In order to maintain your body position & resist these rotational forces, your entire core & abdominal musculature will be required to aggressively fire particularly in the bottom stretched position of the chest press.

2. Not only does the offset angle position produce rotational forces on the torso & spine but it also produces a strong abduction force on the shoulder (of the side that’s lowest on the bench). As a result the lifter inevitably feels as though they’re performing a combination chest press & isometric chest fly as they’re resisting abduction forces throughout the set by aggressively contracting their chest via shoulder adduction.

3. The level of posterior chain recruitment & hip activation needed to maintain proper body positioning is exceptionally high. In fact, you'll notice that your core, hips, and even your feet and ankles must work together to resist rotational forces and keep your body fixed on the bench.

4. The level of full body tension needed to dial these in are inordinately high. Once you return to traditional presses not only will they feel exceptionally easy in comparison but you’ll most likely notice you can handle heavier loads due to your improved ability to tighten up your whole body & eliminate energy leaks.

Check out my brand NEW TRAINING programs on my website for any goal & fitness level at link in bio or copy paste https://www.advancedhumanperformance.com/store

Also see 15 other offset angle exercises in article at https://www.advancedhumanperformance.com/blog/offset-angle-strength-training

My box came in yesterday. I was excited and ready to get on the grind!!!

CHECK IT
• .joelseedman_ahp Here I have 2 NFL athletes and GSP sponsored pros & performing one of the most brutal full body stabilization & core exercises you’ll ever attempt – The OFFSET LEVERAGE FLOOR PRESS. And no, this is not an upper body mass or strength builder. Instead it’s a very advanced core & ab drill that also crushes just about every stabilizer in the body.

With that said it does have excellent transfer to other movements including the bench press & floor press as it reinforces full body tightness & incredibly high levels of intramuscular tension which can do wonders for improving just about any lift not to mention athletic performance. The level of anti-rotation & rotary stability is off the charts here. Think of this as a combination barbell floor press & Pallof press.

This was both Taylor’s & Julian’s first time attempting these & as you can see it took some time for their nervous systems to wake up & get dialed in. This is one that if you go into the set with a complacent or lazy mindset & are not 100% mentally & physically engaged it will literally be impossible to perform.

If you’re in need of a movement that literally forces you to engage every muscle in your core not to mention upper body stabilizers, you’ll want to give this a go. Just be forewarned, these are inordinately tough. With that said I recommend not sliding your hands all the way out to the collar but instead start off gradual and progressively increase how far out you slide your hands.

Read more about OFFSET LOADING + my 20 favorite variations in full article at LINK IN BIO. Also learn to program unique movements such as these into your training routine with my Complete Templates Program on my website at https://www.advancedhumanperformance.com/ahp-complete-series-template