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Advanced Human Performance by Dr. Joel Seedman

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Advanced Human Performance by Dr. Joel Seedman

Founded by Dr. Joel Seedman, Advanced Human Performance is an athletic performance, fitness consulting, personal training, and sports nutrition company.
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Founded by Dr. Joel Seedman, Advanced Human Performance is an athletic performance, neuromuscular therapy, sports nutrition, personal training, and strength and conditioning company in Atlanta, Georgia. Dr. Seedman also writes articles and for many magazines and websites including Muscle and Fitness, T-Nation, Men's Health, Men's Fitness, Bodybuilding.com, Self Magazine, STACK, and many others.

12/23/2025

Prevent Injuries, use 90°. My FREE book explains more & also my Right Angle Podcast on YouTube and Spotify link bio.

Best shoes code DRJOEL15.

If you want to maximize joint health & avoid injuries I highly recommend training with 90 degree joint angles. Pec tears, quad ruptures, disc injuries, joint trauma, cartilage degeneration, & muscle tears are most common when folks over-stretch & use excessive range of motion with faulty mechanics & muscle dysfunction.

On bench press, rows, shoulder press, & pullups don’t let your elbows flare. Intstead tuck your elbows by engaging your lats.

The proper elbow position and the 90 degree joingt angles should naturally occur if in fact you set your posture starting with your head. Once you set your head tall & shoulder down & back the elbows will move into their natural position. Also it will be tough to go past 90 deg unless you sacrifice posture & alignment.

The research on muscle growth, strength, & joint health is quite clear that posture, alignment, & 90 degree joint angles are key for humans.

Also this particular bench I’m using here is the code JS10 which has elbow/arm stoppers to reinforce the optimal 90 degree position.

More in my FREE ebook and Right Angle Podcast with Dozens of Pubmed References.

References:

https://pubmed.ncbi.nlm.nih.gov/29785405/

https://pubmed.ncbi.nlm.nih.gov/21590644/

https://pubmed.ncbi.nlm.nih.gov/32789068/

https://pmc.ncbi.nlm.nih.gov/articles/PMC10689975/

https://pubmed.ncbi.nlm.nih.gov/19077737/

More references in this video where I discuss the prevalence of injuries in traditional strength training at copy paste https://youtu.be/rlO4qst5At0 .

12/22/2025

10 Reasons posture matters. My FREE book explains everything and also my Right Angle Podcast on YouTube with dozens of pubmed references.

Here’s collegiate football athlete on one of my favorite squats for posture the kettlebell lat activation safety bar squat.

Without perfect posture it’s impossible to perform any exercise correctly. In contrast, with proper postural alignment it’s nearly impossible to perform a movement incorrectly. However posture doesn’t just impact biomechanics & movement patterns. It impacts so much more as research shows.

Proper posture starts with tall, elongated & retracted head position. This has a direct impact on the entire kinetic chain. Then shoulders down & back with stomach in & feet perfectly straight.

10 reasons Posture Matters According to Science.

1)neuromuscular physiology, proprioception, & activation patterns.
https://pmc.ncbi.nlm.nih.gov/articles/PMC3996429/ .
https://pubmed.ncbi.nlm.nih.gov/16621667/ .

2) Balance, stability, gait, & motor control.
https://pubmed.ncbi.nlm.nih.gov/36274469/ .

3) biomechanics and proper movement patterns.
https://pubmed.ncbi.nlm.nih.gov/31891899/ .
https://pubmed.ncbi.nlm.nih.gov/25262565/ .

4) structural muscle physiology.
https://pmc.ncbi.nlm.nih.gov/articles/PMC3201065/ .

5) Endocrine Function & Biochemical reactions.
https://pubmed.ncbi.nlm.nih.gov/20855902/ .
https://pubmed.ncbi.nlm.nih.gov/27840104/ .

6) Mood and Cognition.
https://pubmed.ncbi.nlm.nih.gov/34146977/ .

7) Pain, Inflammation, & injuries.
https://pmc.ncbi.nlm.nih.gov/articles/PMC3201065/ .
https://pubmed.ncbi.nlm.nih.gov/8374943/ .
https://pubmed.ncbi.nlm.nih.gov/31773477/ .
https://pubmed.ncbi.nlm.nih.gov/11143913/ .

8) Breathing patterns
https://pmc.ncbi.nlm.nih.gov/articles/PMC6077663/ .

9) Digestion and gastrointestinal function. https://www.health.harvard.edu/staying-healthy/3-surprising-risks-of-poor-posture .

10) Facial/cranial development & Attractiveness. https://pmc.ncbi.nlm.nih.gov/articles/PMC10663097/ .

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

12/22/2025

Eccentric Workout 🏋️‍♂️. More in my FREE ebook MOVEMENT REDEFINED Fundamentals link bio.

Now 25% off All Training programs code HOLIDAY25, link bio.

Best shoes code DRJOEL15.

Here’s collegiate softball athlete on a 8 part workout & many exercises with eccentric overload.

Research shows eccentric overload may be superior to traditional strength training in terms of muscle growth, strength, injury prevention, athletic performance, speed, agility, power, & other measures for sports performance.

Eccentric overload simply involves perform the eccentric/negative or lowering phase of the exercise with greater weight than the concentric typically 105-130% of your 1RM. Muscles can handle 20-40% greater load & produce more force on the eccentric than concentric so eccentric overload takes advantage of that by applying more mechanical tension & potentially more microtrauma which are key for growth.

Note, I’m not referring to eccentric accentuated training with a slow negative. I’m referring to eccentric overload which is very different.

More in my FREE ebook link bio.

The 8 Exercises.

1.Partner Manual Tension Eccentric Overload Leg Curls.
2.Eccentric Overload Leg Press.
3. Chinups with Hamstring Knee Flexion Eccentric Overload.
4. Leg Extensions Partner Manual Tension Eccentric Overload.
5. Machine Shoulder Press Partner Manual Tension Eccentric Overload.
6. Split Stance RDL Row on code DRJOEL.
7. Ring Pushups.
8. Split Squat Lunges on Flex Discs code DRJOEL.

Most moves involve roughly 90 degree joint angles 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.

Reminder 25% off all training programs code HOLIDAY25.

References.
doi: 10.3389/fphys.2024.1487624
doi: 10.1519/JSC.0000000000005232
doi: 10.4081/ejtm.2022.10876.
doi: 10.3390/medicina59061111.

12/20/2025

Athletic Performance Workout🏃🏾‍♂️‍➡️! My FREE book explains all the methods link bio.

Now 25% off All Training programs code🤑 HOLIDAY25, link bio.

Here are collegiate football🏈 athletes and on a 10-part full body workout. They’re only home for a few weeks so we emphasize as many elements as possible to master their movement, form, & function for sports performance. This workout was pretty comprehensive in that it involved, stability, speed, power, symmetry, posture, motor control, balance, strength, hypertrophy (muscle growth), and more.

Here’s the workout.

1.Single Leg Sprinter Hip Flexion and ankle Dorsiflexion with Kettlebell loading on ankle. Great for hip mobility, stability, alignment, strength and also foot & ankle function that transfers nicely to sprinting & running mechanics.

2. Sprinter Single Leg Glute Bridge with min band from

3. Single Leg Band Resisted Weighted Plank.

4. Squats with Cambered Combo Trap Bar from .

5. Incline Dumbbell Rows.

6. Incline Knee Raise Dumbbell Chest Press.

7. Dumbbell Goblet Split Squat Lunge Jump.

8. Dumbbell RDL & High Pulls.

9. Plate Loaded Dorsiflexion Chinups.

10. Kneeling Overhead Barbell Press.

Bonus (11) : Sprinter Copenhagen Planks.

Aim for 2-3 sets of 2-5 reps of 90 degree Eccentric Isometrics on each exercise.

Use 90 degree joint angles in order to optimize motor unit recruitment, intramuscular tension, & muscle activation. The 90 deg EI method = more muscle growth, strength, joint health, & explosive power. It also promotes healing & restoration to injured sites & regions of pain more than any other modality including any form of soft tissue work.

Thousands of people are reporting near-miraculous results from the 90 Deg EI method. God gets all the glory!!

Read more in my FREE book as I explain all of the methods link bio.

Also more in my Right Angle Podcast on YouTube and Spotify link bio.

Reminder 25% off All Programs code HOLIDAY25 🎄🤑.

12/19/2025

Functional Strength Workout! My FREE book explains all the methods link bio.

Now 25% off All Training programs code HOLIDAY25, link bio.

Here’s fellow trainer, kinesiologist, & PhD candidate on a 6-part functional strength, power, & hypertrophy workout.

A lot of people are “weight room strong” meaning they can load a lot of weight on the barbell and do heavy squats, bench press, & deadlifts. However when it comes to anything outside the weight room including athletic movements like running, sprinting, jumping, throwing, kicking, or hitting they struggle.

Furthermore, many of these same folks are in constant pain and struggle to even walk correctly as many traditional lifts are executed with faulty mechanics such as excessive range of motion. Performing big heavy compound barbell movements with faulty mechanics is one of the worst things you can do for your body as it literally is accelerating the aging process via increased chronic inflammation associated with unhealthy muscles.

That’s why we use the 90 degree eccentric isometrics method. And yes we still bench, squat, hip hinge, & do basic barbell movements but we perform them with functional mechanics & functional positions with proper posture, foot mechanics, & ideal 90 deg joint angles. When you do this the fundamental barbell movements actually help bring healing & restoration to the body rather than accelerate the aging process. Then once you master the basics you can do fancier and more novel variations periodically mixed in to challenge your body & improve neuroplasticity.

And yes we still periodically use machines for hypertrophy as long as 90 deg method is used.

Here’s the workout.

1.Split Stance RDL, Row, and Chest Press.
2. Leg Press
3. Double Rebound Jump Squats.
4. Pullups with Banded Knee Flexion Hamstring Loading (hits entire posterior chain).
5. Trap Bar Split Squat Lunge Jumps.
6. Band Resisted Machine Overhead Barbell Press.

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

12/18/2025

Bulletproof🔫 Shins & Ankles- NFL pro . Now $50 off Functional Weight Training program code 50LIFT. Link bio.

Functional Strength Training program is the foundational strength training program I use for all of my athletes & we consistently use throughout the year as it focuses on mastering body mechanics & building functional strength & hypertrophy that transfers to sports & life while improving joint health.

Best Shoes 👟 (code DRJOELXVIVO15). Notice most of my athletes go barefoot or wear barefoot shoes like Vivobarefoot. That’s because research shows this optimizes muscle function, joint health, & athletic performance. Traditional shoes actually degrades these as it creates dysfunctional mechanics in the legs and kinetic chain. Tons of science showing how Vivobarefoot shoes improves biomechanics & muscle function, code 🤑 DRJOELXVIVO15 .

Many athletes have relatively weak shin muscles & anterior tibialis. Besides leading to foot & ankle issues as well as injuries up the entire kinetic chain it compromises speed & power. Emphasizing dorsiflexion during basic movements even something like a pullup, floor press, or plank will also help tremendously however periodically isolating the shins can be useful as I have NFL pro Elijah Wilkinson doing here.

Great thing about these is you can add or reduce tension simply be scooting up or back. Focus on holding the top contracted 2-3 sec each for best results. Also keep feet perfectly straight or even slightly rotated in rather than letting them rotate out.

Read more about optimizing foot & ankle health in my Ultimate FOOT & Ankle Manual link in bio.

12/17/2025

Traditional Training = Injuries. My FREE book explains!

25% off All Training programs code HOLIDAY25, link bio.

Best shoes code DRJOEL15.

Yes traditional strength training with large or full range of motion causes far more injuries than you realize. But the 90 Degree Eccentric Isometrics Fixes them. (Lots of pubmed references below & my YouTube Podcast).

It’s all about ex*****on. When you train significantly below 90 deg joint angles you will be consistently injured.

In contrast training to 90 degree joint angles even with heavy loads is incredibly therapeutic & provides healing & restoration while helping heal injuries no other modality could resolve. God get’s all the glory!

90 deg training also maximizes muscle growth & strength.

Pubmed doi: 10.1177/2325967118771016.

12 facts about traditional strength training.

1. 70% of lifters in studies were currently injured.

2. 87% had an injury within past 12 months.

3.The low back, shoulder, & hip were most commonly injured.

4.Injuries seemed to occur during training suggesting training was the likely cause.

5.More than half the lifters had injuries in 2+ different body regions during that time period.

6.The squat produced highest incidence of injury (43%) when compared to bench press (27%) & deadlift (31%).

7.Only 5% of participants reported lifting technique was the reason for their injuries.

8.This suggests current definitions of proper lifting technique (particularly squat below parallel) are flawed given participants were simply following current mandates
https://pubmed.ncbi.nlm.nih.gov/29785405/.

9. In the sport of weightlifting, LBP is considered a common issue with incidence rates reaching 40.8% https://pubmed.ncbi.nlm.nih.gov/32789068/ .

10. In these lifters, 43 of 93 patients had Localized back pain & 23 cases required surgery.

11. All the participants (100%) pain was initiated during/after lifting.

12. 43.3% of powerlifters complain of problems during routine workouts. https://pubmed.ncbi.nlm.nih.gov/21590644/ .

More in my FREE ebook & YouTube Podcast.

12/17/2025

Why Eyes Closed⁉️

No the blindfold is not my Halloween costume? It’s just a prop I use to force eyes closed or visual eliminating training.

Best shoes (code DRJOEL20). When it comes to eyes close training kinesthetic awarenes is key. Traditional shoes blunt this response in your feet whereas Vivobarefoot optimize it making it perfect for eyes closed protocol.

I do a lot of eyes closed 90 degree eccentric isometrics in my own training & my athletes. But why?

1st, 90 degree eccentric isometrics are the single most effective training method for maximizing strength, size, joint health, & athletic performance. That’s because they maximize number of cross bridges, length tension relationship of sarcomeres, & anatomical leverage. That means more muscle activation, less joint stress, & more muscle growth.

However, learning to hone in on optimal 90 degree positions & fine tune your movement mechanics using proprioceptive feedback from muscle spindles is the key. Eyes closed training or blindfold training (you can’t cheat by peaking) can help with this process tremendously. Here’s why.

When it comes to mastering one’s movement, they key is optimizing motor control & body mechanics. What this often comes down to is responding to subtle & virtually imperceptible inputs deep within the nervous system that are not visible to the naked eye & can only be tuned into at the neuromuscular level by the individual.

It is also why individuals should rarely use the mirror when training. The better the athlete becomes at tuning into this subtle yet critical feedback the more they will master their mechanics. This is where eyes closed comes in.

I’ve seen it do wonders for my athletes immediately particularly when combined with 90 deg Eccentric Isometrics. That’s because closing your eyes on any exercise forces your muscle spindles & other proprioceptive mechanisms to work overtime in order to stabilize the movement.

In other words, it teaches the lifter to rely more on kinesthetic awareness rather than sight. Instead of watching your way through the movement, feel your way through.

Article link below.

12/16/2025

⚠️ The Answer is NOT Conventional or Sumo!

Best shoes code DRJOEL20.

Most folks feel the necessity to perform deadlifts with only 1 of 2 options. Either conventional deadlifts with a very narrow stance or sumo deadlifts with a very wide stance. However you can actually find a better balance somewhere between the 2 positions.

In fact the squat stance deadlift as I show here represents the perfect compromise between the 2 as it’s a more natural & comfortable stance similar to if you were going to pick up a heavy kettlebell.

I’ve seen this variation increase lifters’ PR on their deadlift by 10% in just their first session because it feels stronger & safer for their hips & spine. While it doesn’t work for everyone (depending on limb length & individual differences) I’ve found roughly 75% of the lifters I’ve used this with end up preferring this position.

Even if you don’t find it to be your strongest position it’s still a great variation to mix in as you’re actually getting the benefits of both the squat & deadlift in one lift since the position is similar to both. In fact one of the great things with this squat stance deadlift as it transfers to both the deadlift & the squat.

Still not sold? Legend powerlifter used a very similar technique (semi-sumo) where he broke multiple records and is still considered one of the best deadlifters of all time.

With that said, I’m still not a huge fan of barbell deadlifts from the floor & don’t often use them with my athletes. We typically use trap bar & other similar variations. But if you’re going to perform barbell deadlifts this might be one of the best methods you’ve never tried but should.

Read more in full article at copy paste https://www.advancedhumanperformance.com/the-best-way-to-deadlift-squat-stance-deadlift .

12/16/2025

Eccentric Overload: 10 Moves! 25% off All Training programs code HOLIDAY25, link bio.

Also my book MOVEMENT REDEFINED Fundamentals is FREE & explains all of my training methods.

Best shoes code DRJOEL15.

Here’s collegiate softball athlete .cintron on a full body eccentric overload workout from today.

Research shows eccentric overload is one of the most effective methods for strength gains, muscle growth, & bulletproofing the joints/injury prevention.

The 10 Eccentric Overload Exercises.

1.Split Stance Cable Rotational Drill + Eccentric Overload. See below ⬇️ about Valgus.
2. BANA 2:1 Goblet Squat. Go from single leg to kickstand for slight assistance on concentric.
3. BANA 2:1 Leg Extensions.
4. Eccentric Overload Lat Pulldown Direct Lat Stimulation.
5. BANA 2:1 RDL into High Pulls.
6. Eccentric Overload Prone Seal Rows on .
7. BANA 2:1 Split Squat to Bilateral Squat.
8. Eccentric Overload Bench Press Football Bar.
9. BANA 2:1 Leg Curls.
10. Eccentric Overload Manuel Tension Shoulder Press.

I want to briefly valgus collapse. As you can see from the 1st slide it’s not quite as stable as it should be with the front leg however most of what people might see here as valgus is actually internal rotation which is perfectly fine & ideal especially when you have rotational force vectors. However there is just a bit more movement at the knee than I’d like to see most of which can be fixed by simply cueing the athlete to avoid the knee collapse while still allowing the hip to internal rotate. Closing the eyes would also help.

I’d also like to see a little more internal rotation of the front foot as this will also help clean that up. But notice how she goes from internal rotation of the hip & knee on the eccentric coiled position into external rotation on the concentric drive phase. This is what we want for athletes. So once again most of this is not valgus but internal rotation where we ideally want it although a very small amount is valgus collapse that we have been & will continue to address. Agree, disagree? Comment below.

More in my FREE book.

12/15/2025

Make Exercise Great Again 🇺🇸!! This post is a direct call to action for RFK Jr as he’ll be one of the top folks in charge of health for the new Trump administration.

Strength Training is the one of the most powerful tools we have at our disposal for impacting our health, wellness, & fitness. However, strength training has the potential to both heal the body as well as destroy it. The key lies in the ex*****on of the movements. Done improperly, intense strength training is one of the most damaging practices we can participate in. You’d probably be better off just being physically active rather than performing intense strength training incorrectly.

However, if done correctly intense strength training is one of the most effective tools we can participate in to directly improve our overall physiological function & quality of health.

Here’s why.

Most diseases & health disorders of the human body can be traced back to inflammation & oxidative stress.

Research suggestd one root cause of inflammation may be found in human skeletal muscle function & muscle health as skeletal muscle is the largest endocrine organ in the human body.

Healthy muscles exert endocrine effects that are physiologically beneficial, while the endocrine effects of unhealthy muscles are physiologically detrimental.

Studies show individuals who consistently strength train with traditional “full range of motion” demonstrate greater levels of dysfunctional movement, neuromuscular aberrations, joint pain, & injuries than those who do not strength train.

This is likely due to the incorrect training including many traditional training protocols such as full ROM that promotes muscle dysfunction & faulty biomechanics.

The pain, injuries, & dysfunction associated with traditional full ROM strength training is directly linked to higher levels of systemic & chronic inflammation as measures by CRP.
Using 90 deg joint angles allows individuals to reap all the health benefits of resistance training without the consequences, diseases, & health issues associated with chronic inflammation.

Lets advocate for 90 deg training to Make Exercise Great Again. MEGA!

12/15/2025

Healthy Shoulders💪! 25% off All Training programs code HOLIDAY25, link bio.

Also my book MOVEMENT REDEFINED Fundamentals is FREE & explains all of my training methods.

Here’s collegiate 🏈RB on a 10 part full body workout for shoulder health, t-spine extension, posture, shoulder stability, shoulder mobility, & alignment.

I’m a big believer in hitting full body including “Big 7 Movement Patterns” each workout. However we do alter the routine to emphasize certain attributes. For instance as a running back, Ryan’s shoulders can get a bit beat up from all the contact & hits. So this workout was designed to emphasize shoulder health while still hitting “Big 7” I highlight in my FREE ebook.

The 10 Exercises.

1.Kneeling Bottoms Up Dumbbell Shoulder Press. I love kettlebell bottoms up too but the hex dumbbells are even harder since they’re taller and tougher to grip meaning they require higher levels of motor control, stability, & alignment.

2. Bulgarian Split Squats + Dumbbell Pinching Lateral Raises. Dumbbell pinch position cues lifter from raising too high.

3. Prone Rotational Dumbbell Seal Rows on . Great posture & back exercise.

4. Banded Bear Crawl Ab Rollout on (code DRJOEL). Core, lats, & shoulder stability.

5. Supine Bench Row (reverse bench press) with mini band . One of my favorite upper back, lats, & posture exericises. The mini band cues even more Upper back + posture muscles.

6. Wide Stance Hanging Squat with Makeshift Kettlebell. Requires upper back activation to keep weight under center of mass.

7. Seated Overhand Lat Pulldowns. Notice emphasis on elbow tuck & posture.

8. Reverse Grip Bench Press EZ bar . Very comfortable position for presses due to enhanced shoulder centration & shoulder stability.

9. Underhand Barbell RDL’s Kensui Bar. Helps to ensure proper posture & shoulder retraction.

10. Leg Curls on Flex Discs (bonus exercise for posterior chain & hamstrings).

Address

AHP Address: 560 Old Peachtree Road NW
Suwanee, GA
30024

Opening Hours

Monday	9am - 9pm
Tuesday	9am - 9pm
Wednesday	9am - 9pm
Thursday	9am - 9pm
Friday	9am - 9pm
Saturday	12pm - 9pm
Sunday	12pm - 9pm

Telephone

+16789022477

Website

http://AdvancedHumanPerformance.com/

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