MBPP EP. 673 - Knees Over Toes Guy & Kelly Starrett: Movement & Mobility Masterclass
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- Опубликовано: 1 июл 2024
- Today we are joined by Knees Over Toes Guy, Ben Patrick and The Supple Leopard, Kelly Starrett. Ben is the CEO and founder of the ATG, Athletic Truth Group. Ben had struggled with knee and shin pain for years during his basketball career. After several surgeries, Ben dedicated himself to researching and discovering the best methods to recover from his injuries.
Kelly Starrett is the OG of mobility and a Doctor of Physical Therapy, author, speaker and CrossFit trainer. His 2013 fitness book, Becoming a Supple Leopard, was featured on The New York Times bestselling sports books list. He is a co-founder, with his wife Juliet Starrett, of the fitness website The Ready State, formerly MobilityWOD.
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Time Stamps:
00:00 - Episode Preview
01:34 - VerticalDiet.com Code: PowerProject to save 20% off!
02:44 - Show start
04:01 - Ben just got lucky
06:05 - The Parking Lot of Dreams - Mark meeting Kelly
10:30 - Why Mark wanted to bring these two together
11:55 - Kelly’s thoughts on Ben’s movements
14:59 - Ben uses Kelly’s Voodoo Floss
19:14 - Flossing explained
24:42 - It’s rare for most people to get below parallel
26:44 - Kelly’s advice for Mark in the beginning
29:11 - Elevated Pigeon stretch
30:47 - Smashing vs foam rolling
37:10 - Sled drags
38:48 - Kelly got us all to move better
40:16 - Kelly’s coaching mistake
41:17 - We’ve forgotten what the point of the gym was
43:52 - Kelly’s take on recovery today
47:40 - Undoing sitting - Integrate movement into people’s lives
49:30 - We are failing society
52:53 - You can’t walk on EVERY Treadmill backwards lol
54:35 - Why are we failing society?
58:19 - Ideas to help kids in school
59:31 - We were designed to move
1:02:12 - Kids should walk a mile a day
1:03:26 - We should be eating more fruit
1:07:51 - We should be sitting on the ground
1:09:35 - The education has always been the same
1:13:25 - BubsNaturals.com Code: PowerProject for 20% off!
1:15:22 - We can all get involved in helping our communities
1:20:45 - Other foundational habits people should adopt
1:24:00 - Why do we still fail even though we have the information?
1:26:27 - Imprinting good habits in your kids
1:31:02 - Simple things to feel happy and fulfilled
1:32:33 - Ben going entertainment free
1:34:18 - 2022 Social Media Formula
1:45:17 - Don’t hate, appreciate and be consistent on social media
1:46:15 - Ben has great mentors
1:46:59 - Do Likes turn into dollars?
1:49:00 - Kelly’s most viral video
1:51:11 - Multiple part series posts on social media
1:54:30 - Dealing with Trolls online
2:00:21 - MarekHealth.com Code: PowerProject10 to save 10% off!
2:01:25 - Is “Knees Over Toes Guy” limiting?
2:06:50 - Advice for kids and technology
2:14:18 - The Couch Stretch
2:19:08 - How to stay mobile for a long time
2:27:22 - Kelly coming back from knee replacement
2:36:27 - Go learn from people who have experience
2:38:01 - Dinner with family
2:40:12 - Georges St. Pierre is so nice
2:41:40 - Show wrap up and where to find us
#KneesOverToesGuy #KellyStarrett #ATG
#PowerProject #Podcast #MarkBell
Kelly is a freaking GEM. One of my favorite convos ever. So grateful I got to be in that room and meet Kelly. Learned a lot from him about the body and about LIFE. I've also learned soooooo much from Mark. Game changer. And Nsima and Andrew are two of the best people I know. I believe you are making the best fitness podcast ever, and I don't mean that as insult to anyone else, just honest compliment to what you've built. Miss you guys already. And Nsima might be the best all-around athlete I've worked with! Also a genius, and uplifts everyone around him. What an amazing environment for self-improvement. Thank you 4, for changing lives daily.
Thanks for the input sir! I also learned from DR. Kelly Starrett from reading Supple Leopard!
Thanks for getting out there more Ben! Been on the program since September and have seen great results. Gym is closed from basketball right now but I can’t wait to get back. Keeping shining brother
Agreed! Been following the podcast for the last two months and is just back to back home runs. Thank you for the incredible info.
you're the GOAT Ben! you helped me w/ my knee pain for years! Kelly is one amazing dude too! one if the 1st ones to introduced me to mobility works
It's really cool to see your success. Congrats man.
I met Ben like 5 years ago at the dog park in Clearwater. His wife and my girlfriend wouldn’t stop talking so we didn’t speak much but I got his Instagram and he invited me down to his gym atg. I never went and I now realize the mistake I made 🤦♂️
You should've told your girlfriend to shut up
Dang. I wish his gym was in Ft Lauderdale, I’d be sleeping on the front stoop.
Mark, you ask some of the best questions. They go under the radar, but your ability to move conversation and get most out of your guests is incredible. Thank you for the content!
Agreed, Mark is a good listener
Yes, of course he does, he's Mark Frkn' Bell !!!😃
I started walking backwards two weeks ago, and it feels so dang good. And started walking 2x a day and sitting on the ground because of this podcast.
I'm a homeschool mom and injured powerlifter.... I've learned so much from y'all. I listen to the episodes during my walks. Thank you so much for putting out great content. It really is life-changing.
wowwwwww!!!! Incredible. Amazing work.
As a retired teacher, the 1 mile per day walk for students (and teachers) would be awesome! In fact, I would recommend a 1 mile walk prior to the first class (or start of the day) and another mile after lunch before afternoon classes. This would work for middle and high schools as well, where students don't have recess and often sit still for 6 hours or more a day during school. If Kelly can take this idea to the President and get it implemented, it would be amazing.
too add to thst great point, Is they could, while walking together, have an open discussion, or someone leads a topic, or teach teaches, etc. I think it would be a great way to break up there day, something to look forward too, and so on. just a liyyle food for thought!
When I was a kid starting 6th grade, it was such a letdown we didn’t have any recess equipment to play on.
I've had the honor of meeting all 5 of these men and although I know them all at different levels I can say 100% across the board they are the type of people you want your kids to be like. So it's awesome to see them all on board with carrying their messages on into schools and getting real health, nutrition, and fitness practices started earlier in our generations to come. Love it!
Met Kelly at the “parking lot of dreams” behind sports basement in 2011. Learned some great stuff as you would expect. Couch stretch and pigeon stretch and dead lifting realty helped my back injury. Kelly is the man.
This podcast has been amazing so far. I’ll for sure go back and listen to it in chunks and take notes.
Mark is literally my idea of the perfect father figure , Nsima is about to take the coolest guy alive award from the Rock and Andrew is the perfect example of a mordern day guy to learn from. But this freakin “knees over toes guy” may be the most golden human being I’ve “met” so far lol just a Smart, well spoken and incredibly Good ass dude . Thanks for this blessed 3 hours 💯
LEGENDARY. What a podcast!!!! Without Kelly starrett and MobilityWOD back in the day I would have taken my own life from horrendous hospitalization-level intensity scoliosis pain. So great to hear him and Ben Patrick chop it up is truly MASSIVE!!!
I have about 20 degrees of curvage near in my lumbar region, any recommendations!?
@@joeyfaoro6308 completely dial in your nutrition esp omega 3 intake
Completely familiarize yourself with everything Kelly starrett teaches and spend a lot of time rolling around on the floor. Your body is an adaptation machine and is constantly looking to remodel itself to support you. As long as you’re not dead you can make change. It took me 6 years of constantly soft tissue work with very little “high intensity exercise” to finally be able to do a pull-up pain free.
Body weight mastery and flow is everything. Ido portal really helps dial this in.
Neurogenesis to help stimulate interoception and proprioception. Wizard sciences neuralrx is the best for this.
@@exponentialagroforestryini4381 thank you!!
I take pride in my diet (of course it can always be better) but it’s just a lot of Whole Foods, means veggies fruits everything home made nothing ever bought prepared or certainly not fast food, I love to cook.
Interesting about the pull ups, I love doing pull ups and Iv never complained about my lower back with them. However when squatting (I go really deep for maximum hip flexion, hardly ever more than my own body weight) but my back does not feel good when doing it and same with lightweight RDL’s. Iv heard it’s because you have a weak core, but it doesn’t seem like a “weak muscle” type of pain, it seems more like a pinching squeezing tightness thing. I’m sure my hips are tight, and Iv heard hamstrings are the #1 reason for lower back pain. I’m only 26 and I feel like I’m 60 sometimes!
keep up the good fight, aho great spirit!
@@joeyfaoro6308 Im only 27
I nearly gave up traditional weightlifting. I would do some occasional deadlifts, squats, but absolutely no bench. My goal has always been to snatch.. once you Really dial in your mobility and utilizing what Kelly starrett calls “informed free styling” you can start to make tremendous change to your bone structure.
Your body is always looking to ADAPT to a stimulus for better or worse. If your adaptive focus is being able to move through all planes and rotations of motion uninhibited your bone structure will start to change. I recommend doing this first before anything heavy to make sure you don’t build strength around scoliosis.
As long as you’re not dead YOU CAN MAKE CHANGE. Somehow reality exists in the first place take advantage of the fact that this body is a miracle. It’s a psycho emotional thing that really propelled me.. it’s a KNOWING that you can make change.
As soon as I entered the Ben rabbit hole I was hoping I’d come across a conversation with Kelly!! I feel like It’s Christmas morning 😃🙏. Thank you, Mark🙏
I thought the most powerful statement during this awesome discussion, and why I think Ben is changing the world with his message.
“I’ll take anything negative that happens, and I’ll turn it into a positive.”
Amazing! It’s his decision to do that…it’s not up to chance. Finding a way to extract the seed of benefit from any adverse situation…I believe that we must teach that skill to our children.
I can’t wait to meet you all when I travel back to Cali. My family is doing back bridges every day, fyi.
All of you guys. Keep up the awesome work!
There is a Matrix “treadmill” at my gym that simulates pulling or pushing a sled. No motor, you just change resistant with an adjustable lever. Works great. Gym owner said he’ll eventually get turf, but it’ll be a few years.
I wonder if there is some data around how many gyms get turfs and sled after Ben on JRE…I requested the same from my gym and they promised 1st Jan 22 🤔🤔
This is my all-star lineup in one place! Thank you all for sharing your knowledge with us!
More Ben Patrick please, hes the man. The most humble genius in the fitness world.
Thanks for that guys,keep up the amazing work!Kelly is a giant,must always watch what he says 3 times to absorb and digest what he communicates!Great podcast!
1:07:33 The way that nysema laughs at throat hunger is the greatest moment in all of your podcasts
So glad to see this lineup. You guys are changing so many lives!
Thank you!!!
Ben is such a goat. And the sled is so dope. I have everyone from my 66yr old dad to the little kids I'm training to box, use it
Kelly spoke facts about THC . Very Enlightening perspective 💯
What’s the time stamp?
@@breadman5048 It’s not stamped but I think it’s towards the middle but basically it’s good in a proper perspective and discipline. It wasn’t in depth but a 420 friendly comment lol
Ben, you seemed like a little kid in a candy store..and a little in awe of K-Starr's presence. Like any of us meeting people we are fans of for sure. Great watch and listen from all of you.
Kelly's book is from 2013. I wonder if he would change anything / add anything if he was writing it today?
Love Marks honesty, and the way he allows the conversation to flow naturally. Great podcaster.
Loved this, just signed up to The Ready State. Excited!
This podcast has really helped me better my knees. They were the worst now they’re one of my strong points. You guys rock !!
Binge watch excellent idea Ben!! You totally have something there. Excellent conversation guys you're all amazing!
Awesome as f podcast. I keep learning such great info. from you and your guests. Elevated pigeon/couch stretch is a game changer.
What a freaking episode!!! Fanboyed during this entire podcast!! And my obsession with mobility has been rekindled!
Legendary podcast episode thank you all!
I definitely prefer the Torque M1 Gung-Fu sled. That's my next purchase for this summer. I'll need to start saving now.
I wonder what Ben's will look like and $$.
NEW FAVOURITE PODCAST!
This podcast is pure gold. Thanks to everyone of you boys! I'm off to weld up a sled 🤙
Thanks, phenomenal podcast, listened all the way through today.
I don't know how to contact Ben directly, but he should really look at teaming up with the tank sled people to see if there's a way to create a treadmill for backwards walking with their variable resistance technology.
Awesome podcast, thanks again!!
Love you guys sooo fun, funny and educational 💪🏼💕🙏🏼🥳🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🏖
Ground play/mobility, ground sitting/resting, master basic exercises, fascia, regularly expose the body to hip extension, couch stretch & pigeon pose stretch, prioritize sleep, regularly walk. LOVE the message. Simplicity!!
The most appropriately qualified person to interview Kelly would be Kelly.
Starting with our children on fitness and health is absolutely how we make the world healthy and fit!
what an impressive episode. good job everyone on killing this one
Thnks 4 opening up the discussion! Restoring a basic understanding of how the body works and how to care for it.....is soooooooo 2025! Keep leading us into the future!
Haha 100! Thank you!
Superb Podcast, never heard of Kelly before, will be checking out more of his stuff, really insightful, funny and intelligent chap. Ben is just a legend and his energy is so damn infectious you would have to be wearing 5 face daipers and have to have had 5 vaccinations not to be down with it.
Thanks guys for making 2:43.00 of my working day fly by!
Ben's exercises and principles , are enabling. I get better at sports activities each week.I like the philosophy of Kelly Starrett. Become your own ohysiotherapist? Yes!
Damn good podcast… Thank you for that! ❤️
I keep hearing about flossing and I finally pulled the trigger and got it. My son is rehabilitating from a broken leg and his ankle is really stiff. I hope it helps him. Great show! Thank you!
The shaws in my town carries G Hughes sauces. Picked up a couple and they're great
On the education subject, this is why my wife and I chose to homeschool our 4 children. She does the work and I do the best to provide for the family. It was/is a huge financial sacrifice, but it is worth it.
I understand where your point of view is coming from, but social interaction is so crucial for development of children and creating someone who can be successful in the workplace and real world. Allow your children to go to school but then allow open conversations at home to filter out what is bullshit and imply your additional homeschooling if you feel needed. Schools are getting a bad rap right now but as anyone should know, a loud minority statement isn't always correct. There are so many incredible teachers in the school system who give their all to educate our children
So amped for this episode
Another incredible video
Ben, I really enj9y when you do the video series that have 5 parts or 7 parts. It makes it simple to see the concept as I watch through the series.
A lot of great gems here
Thx for this great video, was realy interesting.
awesome conversation! thanks
Kelly definitely got me into mobilising
Bad for the treadmill argument is always funny to me.
Lol!
New favourite podcast
Definitely saving this
This is an epic duo
Kelly is like an old operating system and knees over toes guy is a new easier one
I think you missed the point
@@TheTbooth87 completely. two separate softwares both increasing the capabilities and instilling the fundamentals of both rather than competing. both of them repeated this multiple times throughout the podcast
Great podcast 🙌🏼💚⚔️
K.O.T.G + Kelly.... 🤯🤯🔥🔥🔥
Great episode 👏🏻
The dream team!!!!
So fucking rad to have kelly and ben on the same podcast!!!!! 🤯🤯🤯🤯
Fantastic podcast guys you’re killing it! ❤️ from 🇦🇺
I appreciate what Ben is doing, but Kelly shows here he's on a different level. Amazing content.
Kelly is the freaking GOAT! Love everything that man says. He is a consummate professional and always delivers. The wealth of knowledge he has and shares is second to none. Ben honestly looked like a deer in headlights in this one. Great podcast nonetheless!!
Excellent.
yo i stopped smoking weed after everyday for 6 months so I laid on the floor all night (cuz I cant fkin sleep) listening to this and I cant believe how many mind blowing things I realized just from this one podcast. pls don't stop
In boxing the foundation is stance and footwork , some coaches will just teach the stance and footwork for the first week or 2 before showing you the jab. i could see that model being used for barbell training. start with the squat for a few weeks, get strong, then work your way up.
Amazing podcast!! Where did you get those flannels??❤️❤️
I think we need to get rid of processed foods and chocolate milk in school and bring back the option of 2% or whole milk. 100 agree we need more movement for our kids in school. It is proven to help depression and behaviors, too.
Yesssss!!!!! 💪🏻
Hybridizing your two approaches is the cream of the crop.
Getting rid of expensive furniture which makes your body a prison is my number one life transformation suggestion.
Killed it
The GSP commentary holds up from what I've seen of him - strong Canadian strategy to kill them with kindness.
1:35:00 how does he add the text? On phone? What software to use on the phone to cut the extra bits in the middle out.
"Oh I been waiting for this you know what i mean! "
Where do I find the knees over toes program
Vorrei un super abbraccio muscoloso potente dato da tutti voi
Yoga is freaking amazing.
I just realized that a lot of the shapes that Ben recommends in his training are archetypes that Kelly discusses so frequently but without implements. It seems like Kelly wants us to achieve the range of motion, Ben wants us to strengthen certain muscles & tendons w/ ROM assistance.
I'm in my 60s, and it it is shocking to see how many things have changed since I was a kid. First of all, I have to disagree with the idea of PE in schools. Back in the late 1960s, PE consisted of flag football, basketball, baseball, a few calisthenics, and jogging around a track. This system was designed to spark interest in three sports, give jobs to "coaches" who sounded as if they had marbles in their mouths, and ridicule those who had no interest, or athletic ability. Things did start to change around 1970 (I lived in NorCal) when electives gave more choice to break through the old model, which I thought was much better mainly because choice, and variety is always a good thing. From my view, though, PE was not needed because we did all of the things mentioned in this show: walking two miles to school, and then walking several miles after school let out for the day. Weekends, and summers were all about hiking in the hills from morning 'til night, which got us off pavement, and developed situational awareness due to rattlesnakes, and other dangerous wildlife, swimming in rivers, and lakes, discovering new moves on playground equipment (monkey bars) and just plain having fun which helped make imaginations flow. I love hearing people such as Ben, and Kelly who take the dogma out of living a healthy life, and take us back to a world I have always known that is filled with common sense, sans experts, and "recent studies show."
This is a paradigm shift
Poliquin had the best answer to the trolls: "If you walk on water, the haters will say it's because you can't swim". They're not worth engaging with.
The only problem with these guys is they have 50 hours per day worth of stuff I want to do and there are less than 50 hours in a day! Two of the really smart and creative guys in this business. Ben's "reverse Nordic" alone has increased the ROM in my surgically repaired and stiff knee in the span of a couple of weeks more than months of conventional PT ever did - I'd never be able to adequately thank him.
I think another place kids can get time sitting on the ground is team sports. When I played soccer and ultimate frisbee we'd get ground time while sitting on sidelines, group ground stretches, sitting down to put on cleats, etc.
Could anyone expand on the breath hold protocol they mentioned? Kelly mentioned while walking breathhold at the top of a minute. Then take a break and repeat each minute? He also mentioned Laird Hamilton. Id really like to know more.
I wonder if Kelly will mention his reconstructive knee surgery 🤔
Great stuff, fellas! Quick question, what are y'alls thoughts on voodoo flossing someone who is on blood thinners? Is it too much of a risk?
Did they ever say which is better knees over toes or not!!!!
Have Paul Chek on please. For the good of us all. Thank you!!
BRO I need a time stamp section for that dune spoiler wtf!! lol
Fitness avengers assemble
it must be really cold in this room...
I was freezing lol! I need these guys to move to Florida ;)
Have to get into the breath work and deliberate cold exposure like Nsima and Mark. It’s not cold for them.😉
what does kelly mean in 1:26:55 when he talked about the separation of the kids and we haven’t even paid the price?
Online school = less or no socialisation of kids
I appreciate Kelly's knowledge but government mandates never work. I think Ben's approach of building from the bottom up is much more realistic
Remix Mike Jones - Flossin' song with Kelly's name and "I stay flossin' so my joints don't hurt, while I put in work"
Kinda wish Ben got to talk more