I'll give you Bryce Fisher, he was pretty successful in STL. 8.5 sacks isn't something to take lightly. However, that's just one year of production. You can't really tell the caliber of player you're dealing with after seeing only one good year. As for Herndon, I don't know enough about the guy, but I know he's young and also hasn't really proven anything yet. They might be upgrades, they might not. I stick to my point, I am not sold on Seattle doing anything above medocrity this year.
And what have the Rams done to take the division back?