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http://AdvancedHumanPerformance.com/

Advanced Human Performance by Dr. Joel Seedman, AHP Address: 560 Old Peachtree Road NW, Suwanee, GA (2026)

02/15/2026

Glutes, Back, Hips! My FREE book Movement Redefined Fundamentals explains all of my training methods link bio.

Looking for a brutal exercise that torches the entire posterior chain & hips? Try this barbell RDL Lateral Carry that expert trainer & kinesiologist came up with this week as he demonstrates with perfect form. Definitely give him a follow for more great fitness content👏.

7 Benefits of this RDL Lateral Carry.

1. Hits entire posterior chain including the glutes & hamstrings & spinal erectors.

2. Torches upper back & lats as you have to pull the bar against you & brace your entire upper back to keep the bar from shifting or wiggling as you move side to side.

3. Targets the hip abductors and adductors.

4. Hits the smaller muscles around the lumbopelvic hip complex.

5. Reinforces very sound RDL & hip hinge mechanics.

6. Requires full body bracing & full body tension which results in excellent transfer to other big compound lifts like squats & deadlifts.

7. Besides being a great strength exercise also involves conditioning and cardio as these will wind & spike the heart rate rapidly.

Also make sure to check out the Right Angle Podcasts episodes I’ve done with Jonathan Moore on YouTube & Spotify.

Read more in my FREE book on my website link bio.

See 30 + More of my Favorite Loaded Carries in article at copy paste https://www.advancedhumanperformance.com/blog/loaded-carry-farmers-walks .

02/13/2026

Stop 🛑 Rowing Past 90. More in my FREE book link bio.

Here’s my awesome client & NPC figure athlete showing proper rowing form.

10 Facts about Proper Rowing Mechanics.

1. Excessive range of motion on rows negatively affects all other elements of horizontal pulling mechanics as it creates compensation patterns.

2. The common tendency for many lifters is to achieve “maximal” range of motion at all costs as a means of promoting mobility. Unfortunately, this is actually the very thing that impairs mobility because of the inevitable inflammation and joint & tissue damage you create.

3. Exaggerated range of motion produces faulty mechanics & inflammation around the joints, which happen to be the factors that restrict mobility.

4. When pulling into the contracted position aim for 90 deg joint angles which is ideal for most movements. Going farther reduces activation.

5. Lack of appropriate lat activation, as well as insufficient scapular stabilization, causes the elbows to move too far behind torso. This also creates more tension in the neck, low back, shoulders, & upper traps rather than the lats & middle-upper back.

6. During the stretched position, similar rules apply. The ideal end range of motion should produce a natural stretch of the mid & upper back, not excessive.

7. As the load pulls you into stretch, the elbows will fully straighten. However, the shoulders will stay semi retracted.

8. Contrary to what many strength coaches advocate, allowing complete protraction of the shoulders & scapula (to the point that the shoulders & spine are pulled out of neutral position) represents a highly dysfunctional & hazardous position.

9. Unfortunately this is where many lifters make a common mistake of allowing their upper back & lats to stretch so much that the shoulders & upper back round forward.

10. As a result, this no longer engages or stretches the muscles of the lats & upper back simply because those muscles had to disengage.

More info in my FREE book & Right Angle Podcast on YouTube & Spotify. Link bio.

Best shoes code DRJOEL15.

02/12/2026

Foundational Strength! My FREE book MOVEMENT REDEFINED Fundamentals explains all of my training methods. Link bio.

Here’s NFL prospect on a 9-part full body workout we did yesterday as he preps for his NFL pro day. All NFL teams need to watch out for this guy. He’s from France & one of the top international football athletes in the US. He’s an absolute beast on the field with fantastic running back skills and one of the hardest workers I’ve ever seen.

The workout.

1.Barbell Squats 90 Degree Eccentric Isometrics on Weck Deck (code AHPWECK) The Weck Deck is an amazing tool for teaching athletes how to screw their feet into the ground & coil themselves into the floor for max power, force, & stability. Heavy squats with proper form are key for maximizing ground reaction forces for jumping & sprinting.

2. Offset Glute Bridge on RPT Power Balance Device. Isolates glutes, hamstrings, & smaller muscles around lumbopelvic hip complex. Dorsiflex for shin activation.

3. Trap Bar RDLs. Transfer activation from glute bridge into a heavy hip hinge. Bar .

4. Deconstructed Broad Jumps over Small Hurdle. Use post activation potentiation from heavy RDL to ramp up CNS for broad jump & reinforce proper hip hinge (broad jump) form.

5. Seal Rows on Bench (code SEEDMAN10). Crushes upper back & lats.

6. Chinese Plank Dumbbell Bench Press. The longitudinal bench requires perfect form to avoid tilting off bench & losing balance. Notice lats & glutes activation.

7. Mid-Pause Chinups. More muscle mind connection to lats.

8. Trap Bar Split Squat Lunge on Hoverroler. Hits entire lower body.

9. Kneeling Overhead Dumbbell Shoulder Press. Cues proper overhead pressing mechanics.

Most exercises involve 90 degree eccentric isometrics to maximize power, strength, muscle growth, stability, athletic performance, & joint health. Thousands of people around the world are using the 90 deg EI method not only to maximize performance & physique but to heal injuries no other modality could resolve. God gets all the glory!

More in my FREE book.

02/11/2026

90 Deg is King. More in my FREE book link bio.

Congrats powerlifting champ Rodney Woodward Jr. setting new world record in the squat with 1322 lb.

What’s the secret to the most muscular & strongest athletes in the world including powerlifters, bodybuilders, & strongman athletes? They incorporate the 90 degree training method on a consistent basis. If you consistently train heavy loads with deep full range of motion below 90 deg you will NOT maximize your strength, muscle growth, & performance. Instead your joints & body will be shot. This is why many lifters who force their range of motion & mobility actually have worse joint health, mobility, & range of motion than those who don’t. The reason is that going deep actually degrades cartilage leading to osteoarthritis. Research on finite element analysis of movement has shown this. doi: 10.1016/j.jor.2023.04.016 .

Here’s what’s interesting. If these lifters who train with 90 deg had to squat deep they’d still be able to squat heavier than just about anyone else because of the insane levels of strength & muscle mass they’ve created from going to 90 deg. That’s why legend powerlifting coach and Westside Barbell Founder the late great Louie Simmons once said he’d put his 1000 lb squatters (who trained mainly to 90 deg) and have them go against any competitive Olympic weightlifter and his guys could deep squat 500 lbs better than any of those oly lifters.

This is confirmed by science as the length tension relationship curve & shape remains the same for all humans regardless of how you train. You can’t change the distribution or shape but the only thing you can change is elevate the curve. That’s exactly what 90 deg training does while maximizing muscle growth, strength gains, tissue/ joint health, & functional mobility.

Our athletes only use 90 deg eccentric isometrics. Them along with tens of thousands around the world who switch to 90 deg EI see miraculous changes in their bodies including healing & restoration to injuries & pain no other method could resolve. The methods are working & God gets all the glory.

02/11/2026

Offset Warmup!! My FREE book MOVEMENT REDEFINED explains all of the training methods. https://www.advancedhumanperformance.com/movement-redefined-fundamentals

Best Shoes Vivobarefoot code DRJOEL15.

Here are NFL athletes & NFL prospects Phil Mafah, Zach Calzada, and JT Byrnes on an offset strength training protocol we used to prep their body & CNS before traditional heavy lifts.

The 3 part protocol:

A.Offset Barbell Hold + Perfect Posture.
B. Offset Leverage Barbel Ab Rolloouts.
C. Offset Plate Pinch Sprinter Stands (45 in one hand & 25 in other).
Offset training is one of the most effective protocols that can be applied to just about any barbell, dumbbell, kettlebell, or cable movement.

It can be used as an entire workout or as a movement prep & warmup routine before going into a traditional heavy workout. For instance we spent 8-10 minutes on 2 rounds of 3 exercises before traditional exercises like band resisted leg press, dumbbell chest press, dumbbell rows, weighted pullups, barbell military press, & Bulgarian Squats.

Offset training has many benefits.

1.Improves Neuromuscular Efficiency,

2. Exposes & addresses imbalances & asymmetries throughout the kinetic chain.

3. Improves lifting form & biomechanics.

4. Enhances Motor Control.

5. Improves joint stability.

6. Enhances proprioception & sense of feel.

7. Improved Neuromotor Connectivity.

8. Increased Core Strength.

9. Enhanced Injury Prevention.

10. Improved Athletic Performance.

More in my FREE book on my website & my Right Angle Podcast on YouTube and Spotify link bio.

Full article on Offset Training at https://www.advancedhumanperformance.com/blog/offset-loading-strength-training .

References:

doi.org/10.3390/jfmk10020180 .

doi.org/10.1007/s42978-022-00200-1 .

doi.org/10.3390/ijerph17113912 .

doi.org/10.3389/fphys.2025.1592477 .

https://izlik.org/JA86HZ56WF .

References:

Buscà, B., Arboix-Alió, J., Baraut, C., Arboix, A., & Aguilera-Castells, J. (2025). Great Offset Loading Influences Core & Bench Press Peak Prime Mover's Activity in Trained Athletes. Journal of functional morphology & kinesiology, 10(2), 180. https://doi.org/10.3390/jfmk10020180 .

Sharp, M., Ottinger, C., Gheith, R. et al. The Effects of Offset Loading Versus Traditional Loading in the Bench Press Exercise on Muscle Thickness and Strength in Trained Males. J. of SCI. IN SPORT AND EXERCISE 5, 302–313 (2023). https://doi.org/10.1007/s42978-022-00200-1 .

Jarosz, J., Gołaś, A., Krzysztofik, M., Matykiewicz, P., Strońska, K., Zając, A., & Maszczyk, A. (2020). Changes in Muscle Pattern Activity during the Asymmetric Flat Bench Press (Offset Training). International journal of environmental research and public health, 17(11), 3912. https://doi.org/10.3390/ijerph17113912 .

Gürbüz, E., & Taş, M. (2025). The Effect of Offset Strength Training Applied to the Lower Extremities on Balance Performance in Football Players. International Journal of Sport Culture and Science, 13(3), 429-437. https://izlik.org/JA86HZ56WF .

Yan, B., Yao, S., Zhang, J., Li, C., Han, T., Hu, Q., & Lv, K. (2025). Effects of asymmetric load bench press offset training on muscle activation levels and exercise-induced fatigue in collegiate bodybuilders. Frontiers in physiology, 16, 1592477. https://doi.org/10.3389/fphys.2025.1592477 https://pubmed.ncbi.nlm.nih.gov/40415788/

More in my FREE book on my website & my Right Angle Podcast on YouTube and Spotify link bio.

02/10/2026

Offset Warmup!! My FREE book MOVEMENT REDEFINED explains all of the training methods.

Best Shoes code DRJOEL15.

Here are NFL athletes & NFL prospects .calzada .t.byrne on an offset strength training protocol we used to prep their body & CNS before traditional heavy lifts.

The 3 part protocol:

A.Offset Barbell Hold + Perfect Posture.
B. Offset Leverage Barbel Ab Rolloouts.
C. Offset Plate Pinch Sprinter Stands (45 in one hand & 25 in other).

Offset training is one of the most effective protocols that can be applied to just about any barbell, dumbbell, kettlebell, or cable movement.

It can be used as an entire workout or as a movement prep & warmup routine before going into a traditional heavy workout. For instance we spent 8-10 minutes on 2 rounds of 3 exercises before traditional exercises like band resisted leg press, dumbbell chest press, dumbbell rows, weighted pullups, barbell military press, & Bulgarian Squats.

Offset training has many benefits.

1.Improves Neuromuscular Efficiency.

2. Exposes & addresses imbalances & asymmetries
throughout the kinetic chain.

3. Improves lifting form & biomechanics.

4. Enhances Motor Control.

5. Improves joint stability.

6. Enhances proprioception & sense of feel.

7. Improved Neuromotor Connectivity.

8. Increased Core Strength.

9. Enhanced Injury Prevention.

10. Improved Athletic Performance.

More in my FREE book on my website & my Right Angle Podcast on YouTube and Spotify link bio.

Full article on Offset Training at https://www.advancedhumanperformance.com/blog/offset-loading-strength-training .

References:

doi.org/10.3390/jfmk10020180 .

doi.org/10.1007/s42978-022-00200-1 .

doi.org/10.3390/ijerph17113912 .

doi.org/10.3389/fphys.2025.1592477 .

https://izlik.org/JA86HZ56WF .

02/09/2026

Makeshift Safety Bar Squats. My FREE book MOVEMENT REDEFINED Explains all of my training methods.

Best shoes code DRJOEL15.

Safety bar squats are a phenomenal squat variation not only for blasting the legs with heavy weight but they tend to be much more joint friendly particularly on the shoulders, T-spine, wrists, & elbows.

Unfortunately most gyms don’t have safety squat bars. Fortunately, you can create your own makeshift safety squat bar that not only provides similar effects but may actually provide several additional benefits over the traditional variation.

Here are 7 Benefits of Makeshift Safety Squat Bars.

1. The straps can be gripped as high or as low or as wide or as narrow as you need them to accommodate any size lifter.

2. It’s more unstable which forces the lifter to use very strict mechanics & dial in their form otherwise the barbell will tilt to one side or slide off their back.

3. Cues the lifter to pull the bar into their back - a common but important training cue. Rather than simply allowing the bar to rest on your back, pulling or squeezing the bar into your back increases spinal rigidity, enhanced lat activation, & a more stable bar position.

4. Reinforces “hips back cue”. The lifter will be required to keep their hips to create a slight forward torso lean in order to keep the bar from sliding off their back.

5. Cues rigid spinal mechanics. Although the arms are pulling forcefully against the straps to keep the weight anchored onto the traps, even the slightest loss of spinal rigidity or proper postural alignment will cause the bar to tilt, become unstable, or simply roll off your back.

6. Similar to a standard safety squat bar, these are much more conducive for promoting proper lower body squat mechanics primarily because t-spine & shoulder mobility are not an issue.

7. Can be modified with 4 variations.

The 4 Variations.

1.Cable Handles.
2. Wrist Straps.
3. Bands.
4. Front Squat Variation with bands or wrist straps.
5. (bonus) Traditional bar elitefts.

Variation 2 shown with Weck Deck for foot activation.

02/07/2026

STOP 🛑 going Past 90. My FREE ebook & YouTube podcasts explain all of the training methods as well as the science and research studies. Link bio.

Our thoughts and prayers to anyone who experiences these types of injuries including this man Ranieri Lopes Filho. I’m posting this not to scare people but to help people avoid serious injuries.

A majority of research in kinesiology shows that roughly 90 degree joint angles or natural/partial range of motion optimizes muscle growth & strength. Some of these even show going below 90 deg not only is unnecessary but may be counterproductive.

Unfortunately, the negative ramifications from excessive range of motion such as significantly going past 90 degrees is not simply compromised strength & muscle mass. In fact, traditional strength training with full range of motion is one of the most injurious activities humans can participate according to latest research (30 references below).

Furthermore, a majority of strength training injuries occur below 90 degree joint angles or using excessive range of motion. There are literally thousands of clips online of lifters injuring themselves (muscle tears, ruptures, and extreme acute damage) during their training session. Without fail almost all of those occur below 90 degree joint angles. This is not a coincidence this is cause and reaction based on science.

There is a reason for this. Some occur with near max loading but most of them are with submaximal loads under control with loads the individual has been able to handle without issues in the past for multiple reps. Most of these are with lifters who have been lifting for years. That means we can rule out tissue adaptation & load management as issues. Instead the primary culprit is faulty biomechanics and excessive range of motion.

Yes there are multiple factors at play including steroids, previous injuries, nutrition etc. But the key culprit as shown by research is biomechanics & range of motion.

My FREE ebook & YouTube Podcasts explain.

doi: 10.1177/2325967118771016.

doi: 10.1080/02640414.2025.2481534.

30 More references below.

02/06/2026

Explosive Workout💥! My FREE book Movement Redefined Fundamentals explains all of my training methods. Also more in my Right Angle Podcast on YouTube and Spotify link bio.

Here’s NFL pro on a 6-Part full body workout that emphasized explosive power, impact/deceleration, stability, strength, & hypertrophy.

Best shoes code DRJOEL15.

The 6 Exercises.

1.Squat Jump to Lunge Catch.

2. Hanging Band Bench Press with Football Bar from bands from .

3. Squats with Cambered Trap bar from .

4. Split Stance RDL and Row on (code DRJOEL).

5. Wide Neutral Grip Lat Pulldowns.

6. Bottoms Up Overhead Kettlebell Shoulder Press.

Most moves involve roughly 90 degree joint angles and 90 degree eccentric isometrics as research shows this optimizes muscle function, strength, growth, joint health, and injury prevention. Thousands of people around the world are using the 90 deg EI method and reporting incredible results. God gets all the glory!!

More in my FREE ebook and Right Angle Podcast on YouTube and Spotify.

02/05/2026

Rotational Workout! My FREE book MOVEMENT REDEFINED Explains all of my training methods. Link bio.

Best shoes code DRJOEL15.

Here’s MLB pro on a workout involving rotation, anti-rotation, rotary stability, & core stabilization using 8 exercises for full body workout.

A majority of our exercises (80%+) are basic foundational moves like barbell, dumbbell, trap bar, & cable drills using 90 degree eccentric isometrics. 10-20% of the time we use novel stimuli which also includes more sport specific, rotational movements & dynamic drills.

But I’m going to let you in on a little secret for rotational training. The key is just like it is for every other sport!! Master the foundational movement patterns (especially the Big 7) using 90 degree eccentric isometrics & your rotational quality of movement will improve immensely. In fact we only use a very small amount of rotational training in the workouts of my golf, baseball, & tennis athletes.

A majority of the movements emphasize the Big 7 which are squat, hinge, lunge, horizontal push & pull, and vertical push & pull. Once you master these with 90 degree eccentric isometrics every type of movement you do whether running, hitting, kicking, jumping, swinging, & rotating, etc, will greatly improve. In fact, rotational movements I consider bonus & perhaps not even entirely necessary.

Simply it only provides a slight benefit above & beyond what they’re already getting from mastering the Big 7 90 Deg EI. Doing single arm exercises such as single arm chest press, renegade rows, single arm overhead press etc, these also torch the rotational muscles via anti-rotation while instilling high levels of motor control.

Just keep in mind these stability rotational exercises represent the small fraction of unique variations of the 90 deg EI’s we do as most of them are more simple variations & not unstable. However, periodically implementing unstable training, rotational moves, & sport specific drills is a great way to expose & address any imbalances, instability, faulty firing patterns, & dysfunctional movement.

02/05/2026

Abs & Hips🔥! My FREE book MOVEMENT REDEFINED Fundamentals explains all of my training methods link bio.

Here’s football athlete on a brutal abs, hip, & core exercise. It’s a hanging knee raise but using kettlebells on the feet for offset loading. He’s using a 25 lb on the heavy leg and 10 lbs on the lighter doing 4 reps on each side before switching sides.

5 Benefits.

The offset loading requires greater neuromotor connectivity & motor control as you have to synchronize 2 unevenly loaded or asymmetrically loaded limbs. Done properly you’ll have to summon your entire CNS to the maximum to get both hips & kettlebells to move seamlessly, evenly, and symmetrically. Talk about improving neural connections & cognitive benefits of strength training.

2. Torches the re**us abs, transverse abs, obliques, hip flexors, & smaller muscles around the lumbopelvic hip complex.

3.Exposes & addresses imbalances throughout the regions listed above.

4. Great for improving hip pain & low back pain.

5. Hits the shins/ankle dorsiflexors which is key for athletes not only for knee, ankle, & foot health but for overall speed, sprinting, mechanics, & athletic performance.

Read more about all my training methods in my FREE book as well as my Right Angle Podcast at link bio.

Clothing 👕 .

References: Buscà, B., Arboix-Alió, J., Baraut, C., Arboix, A., & Aguilera-Castells, J. (2025). Great Offset Loading Influences Core and Bench Press Peak Prime Mover’s Activity in Trained Athletes. Journal of functional morphology and kinesiology, 10(2), 180.

Sharp, M., Ottinger, C., Gheith, R. et al. The Effects of Offset Loading Versus Traditional Loading in the Bench Press Exercise on Muscle Thickness and Strength in Trained Males. J. of SCI. IN SPORT AND EXERCISE 5, 302–313 (2023).

Jarosz, J., Gołaś, A., Krzysztofik, M., Matykiewicz, P., Strońska, K., Zając, A., & Maszczyk, A. (2020). Changes in Muscle Pattern Activity during the Asymmetric Flat Bench Press (Offset Training). International journal of environmental research and public health, 17(11), 3912.

02/03/2026

Heavy Stability Workout🔥! My FREE book MOVEMENT REDEFINED Fundamentals explains all of my training methods link bio.

The biggest programming mistake folks make when performing stability exercises is not going heavy enough. You need to go heavy while still dialing in form as personal trainer shows here. But it takes enormous effort and concentration.

Yes, I understand the key to stability training is motor control and body mechanics but there’s simply too little strain on the CNS on light & low intensity stability exercises. There must be an intense demand to create an adaptation response both at the neurological & structural level.

Taking stability exercises & loading them as heavy as possible with perfect form on 90 degree eccentric isometrics for 1-4 reps is one of the most effective training modalities. The combination of instability with heavy loads requires near perfect body mechanics, high levels of motor unit recruitment, maximal intramuscular tension, full body tightness, & incredibly focused mental concentration. Then once you return to traditional loads it will feel exponentially easier.

So the next time you do stability workouts go heavy 1-4 perfect reps with 90 degree eccentric isometrics. More in my FREE book.

The 7 Exercises.

1.Hanging Strap Squats & Cambered Trap bar .

2. Single Arm Stability Ball Ab Rollouts.

3. Incline Bench Hanging Strap from Spud Inc with Cambered Trap bar from Repfitness.

4. Inch Chinups Weighted.

5. Standing Shoulder Press with Hanging Straps.

6. Hanging Strap Split Squat Lunges.

7. Kickstand RDL & Bent Over Dumbbell Rows.

People around the world using the 90 degree eccentric isometrics method not just because of the incredible improvements in physique, muscle growth, strength, power, & athletic performance but also because of the healing & injury restoration as well as elimination of pain that no other modalities including medical intervention could resolve. God gets all the glory!

Read more in my FREE book Movement Redefined & on my Right Angle Podcast on YouTube & Spotify.

Advanced Human Performance by Dr. Joel Seedman

02/15/2026

02/13/2026

02/12/2026

02/11/2026

02/11/2026

02/10/2026

02/09/2026

02/07/2026

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02/03/2026

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