Equipment & $50/month coaching: atgexercise.com Shoes: uncivilizedsne... To see if I’ve certified a coach near you: map.atgforcoac... Yours in Solutions, Ben
Who would have thought weak tibs would have been contributing to so much knee pain? I just do these up against the wall for 3 or 4 sets as a warm up before I lift, and it's made a huge difference! It's so nice to be able to kick out of a heavy squat without having to think about how much it's going to hurt my knee. God bless you Ben, what a difference maker you are sir!
I'm grateful you introduced me to training the tib. I had pain in my left from being just walking, since I've done your exercises this has disappeared.
im an experienced athlete and lifter but your content has been a breath of fresh air in my training. Missing link sort of thing. I'm getting very strong backwards and tibs are starting to pop. Thanks for the amazing content.
From the perspective of maximizing your physical adaptations to load, smaller muscles recover more quickly and are less fatiguing to train. It makes the most sense to train calves and TA's with at least the same volume that you train larger muscle groups.
I think you can 👍✅ - there is also the matter that calves and tibs are easier to train to failure with less warm up sets needed. So in essence, even a few sets of lower legs may match the actual intensity given to muscles above.
Thank you thank you Ive been doing this and walking backwards sleds plus other exercises that you’ve shown!this has helped me tremendously with Achilles tendonitis and plantar on both feet 😢😊
I'm literally startint my tibilias raises routine rn (been meaning to start for months!) and i see he uploaded a video on how to do them 15 minutes ago lol
2:03 I've just started bowling in cricket again and both my shins were really sore and tight hours afterwards. I don't have the specialist equipment and I struggled to tie a resistance band around my foot effectively (because the motion of the foot makes it difficult) but the standing raises worked well - I found turning both feet inwards (and keeping them there without rotation as you show) was most effective. Thanks for the advice on this and other issues.
Noooo, I wish you mentioned Banded Tibialis Raise! I don't have access to those options so Banded is my favorite. You've really become one of the top calisthenics channels on youtube, Fitness is at such an interesting place due to your work.
thank you for the "easier" version guidance! i'm trying to get active again after giving up on fitness due to a severe ankle sprain and patella dislocation, and my tibs are so incredibly weak... can't even do the version that is "both feet at the same time" with my feet close to the wall.
Gotcha! Would then try one foot at a time, this can be easier. Having access to a tib bar would also be helpful for you here, as you can do the movement with zero additional weight🙏🫡
Man tib workout is so good for jumping, and Jumpers knee rehab. 1:38 with the kettle-bell when you sit like that, you can put your heel just on the side of the bench to stabilize and further isolate the tib. For me I get a more pronounced burn, and can put a bit more weight. Either way is good tho.
Have you done anything or plan to do anything on Iliotibial band (I.t.) band pain? Or mentioned it elsewhere? Thanks for always bringing the best content
You got this! Have both knee and shoulder breakdowns on RUclips, definitely check them out: ruclips.net/video/Jwu8f42rLuI/видео.htmlsi=OxRFduO2x0M65ubC ruclips.net/video/ieNWgx5vz2A/видео.htmlsi=lCaVyD6X08EnCoDg
Please where do you get the anatomical/schematic pictures of the muscles that’s does not have copyright. Intending to use them for muscle highlights for my channel too . Thanks as you about to reply
One question, why didn't you use bands? I don't have access to any of those equipments but i am able to do more than 50 tibial raises if I do the wall variation, so i figured that bands should be a viable option but you didn't recommend it.
Thanks for this Ben, you inspired me to buy a tib bar a few months ago! In terms of rep ranges, do you think it's best to go for high reps (e.g. 15-20) for more endurance or use a lower rep range to build more strength? If injury prevention/athleticism is the goal that is
God herself sent this video. I’ve been dealing with a painful left knee with restricted ROM for 6 months. My calves are beasts and I love working them. When I did the wall move, I felt it right where the pain is. My poor tibs been getting bullied.
This could definitely help you out here and be one of the first steps for your knee ability! Would also checkout this video here: How to Start Improving Bad Knees Right Now ruclips.net/video/Jwu8f42rLuI/видео.html
Can you recommend a placement for your calves/ankles relative to the end of the bench when using the tib bar? I definitely experienced achilles cramping/friction on my first set with these.
Thank you very much for the information! I'm 33 male, i can do 20+ pistol squat on both legs, heavy squat. However, ive been having knee and akilies pain on both legs I can even do split. I did your program for a few days but I'm not sure if this is what i need.😢 it's been frustrating trying to fix this and getting no where. I suspect it's tendon issue.
I totally understand the concern and would love to help out! Fortunately in our programs both the achilles and knee we approach and have helped thousands improve their pain-free ability here. The Patrick Step-Up and Seated Calf Raise could be an excellent pairing for achilles strength/length. Patrick Step-Up also amazing for strengthening the knees. If you need any guidance message us on the ATG app and would love to help you find the route suitable for you. Our new full body Ankle or Knee protocol could be a great fit for you🫡
Ben do you still subscribe to the idea of jefferson curls? I've been going down a rabbit hole of "disc degeneratation" narrative that some people are saying you get even through spinal flexion through things even like crunches and I refuse to believe the human body isnt built for flexion in the spine through controlled weight lol.
Yep! Still love the Jefferson Curl! Very safe to scale and build pain-free ability with this movement and has even helped hundreds improve their back ability through issues like this. Checkout my approach to the lower back here: ruclips.net/video/gtXb2updm3I/видео.htmlsi=Po4g1BYGAxSxN4yB Would also checkout Atlas PowerShrugged who has a video covering this movement in detail: ruclips.net/video/a97YMAYkBNE/видео.htmlsi=QtYoypTwVYStpM4o
i think my tibs are super weak. easiest on both feet is almost impossible and the ROM is not great. i have issues with balance and running so i might have to invest in a tib bar
Thanks, videos always great, informative. Haven't seen a kettlebell used like that for the feet. Can't wait to try it. Should get some for home, 5lbs or 10lbs? 🦵
Not a huge difference here. As you can see with the seated tib machine that is bent knee is a great option. As long as you aren’t extending your knee during the motion it can be very effective!
Hi ben ! And hi the subscribers if one of you can help me Dealing with knee pain (patellar tendon) because of volleyball for many months, I started to do the ATG zero exercises for a few weeks and I think that it is working ! Thanks a lot However, I am also a sprinter and long jumper and i have issues with my hamstrings : pain in my distal (behind the knee) tendons on the internal side (probably semitendinosus or semimembranosus tendon). I tried some nordics curl but they are too much intense for now (it's very hard to dose the intensity and it's quickly painful) ! Do you have any alternative i may try for healing ?
Bodyweight hamstring curl could work great for you and have a video covering that here: ATG How-to: Bridge / Nordic / Machine Hamstring Curl ruclips.net/video/jjKuTNFztRA/видео.html
Do you have advice for someone who may have just slightly torn their achilles? Not completely, but walking on this foot is a no go. Touching it is a no go. I’ve been trying to be easy on my achilles but just walking around caused this crazy shooting pain. I’ll be seeing a doctor today but I haven’t found one doctor I trust yet. ANY advice is appreciated
Backwards walking could be a great start and the Seated Calf Raise can be a great way to regress any level of ankle extension that causes pain. Would checkout this video: Achilles Advice - Hope This Helps 👊 ruclips.net/user/shortsQHDMvKJApxM?feature=share
Same here. I developed some nasty ones about 6 years ago and it never went away. Have been following some advice from Kelly Starret. Compressing, scraping with a guacha stone and oil, smashing with balls and foam rollers and stretching. Hoo yeah, and also doing calf raises, knee bent calf raises and tibial raises that I learned from Kneeovertoes.
Hoo yeah, and there's also the thing about running and walking technique. Don't strike with the heels and don't use shoes with too much cushion. Also workout the feet and the arch of the foot. Sorry about the long comment. Have been researching for a while. Hope you get better. Both of us 😅
This video covers my number 1 exercise for shin splints🫡. Can also checkout this here: 6 Exercises For Shin Splints ruclips.net/video/Ai2uAQybIxE/видео.html
your channel is a blessing
Thank you!
When I heard them talking about calves on the Joe Rogan show, I just KNEW you were going to cut it into a video 😂
😂😂😂
Short, clear and easy-to-understand video. Ben, these how-to videos are so good 👌🏻
Glad you like them! Thank you so much!
Who would have thought weak tibs would have been contributing to so much knee pain? I just do these up against the wall for 3 or 4 sets as a warm up before I lift, and it's made a huge difference! It's so nice to be able to kick out of a heavy squat without having to think about how much it's going to hurt my knee.
God bless you Ben, what a difference maker you are sir!
So glad these have made a difference for you! That’s awesome and thanks for sharing!
I'm grateful you introduced me to training the tib.
I had pain in my left from being just walking, since I've done your exercises this has disappeared.
Way to go!
im an experienced athlete and lifter but your content has been a breath of fresh air in my training. Missing link sort of thing. I'm getting very strong backwards and tibs are starting to pop. Thanks for the amazing content.
Wow! That’s awesome! Keep it up!
@@TheKneesovertoesguy Thanks!
From the perspective of maximizing your physical adaptations to load, smaller muscles recover more quickly and are less fatiguing to train. It makes the most sense to train calves and TA's with at least the same volume that you train larger muscle groups.
I think you can 👍✅ - there is also the matter that calves and tibs are easier to train to failure with less warm up sets needed. So in essence, even a few sets of lower legs may match the actual intensity given to muscles above.
I loved your delivery. No wasted words. To the point and concise.
Glad you think so!
I bought a tib bar a few months ago. Definitely worth it!
Awesome!
Thank you thank you Ive been doing this and walking backwards sleds plus other exercises that you’ve shown!this has helped me tremendously with Achilles tendonitis and plantar on both feet 😢😊
Way to go! That’s awesome!
I'm literally startint my tibilias raises routine rn (been meaning to start for months!) and i see he uploaded a video on how to do them 15 minutes ago lol
You got this!
2:03 I've just started bowling in cricket again and both my shins were really sore and tight hours afterwards. I don't have the specialist equipment and I struggled to tie a resistance band around my foot effectively (because the motion of the foot makes it difficult) but the standing raises worked well - I found turning both feet inwards (and keeping them there without rotation as you show) was most effective. Thanks for the advice on this and other issues.
Oh wow! Great work, and glad that helped🫡🙏
Thanks! Helpful AS ALWAYS!
My pleasure!
I love you bro
Thank you!!!!
🙏🙏🙏
Brilliant bite-size vid here with good info. Much appreciated
Glad it was helpful!
ty ben have a nice day
Thank you!!
Dude I love
Thank you!
Noooo, I wish you mentioned Banded Tibialis Raise!
I don't have access to those options so Banded is my favorite.
You've really become one of the top calisthenics channels on youtube,
Fitness is at such an interesting place due to your work.
If you like banded and can perform it safely that is awesome🫡
Simply the best!
🙏🫡
Excellent as usual .🏆👍
Thank you!
thank you for the "easier" version guidance! i'm trying to get active again after giving up on fitness due to a severe ankle sprain and patella dislocation, and my tibs are so incredibly weak... can't even do the version that is "both feet at the same time" with my feet close to the wall.
Gotcha! Would then try one foot at a time, this can be easier. Having access to a tib bar would also be helpful for you here, as you can do the movement with zero additional weight🙏🫡
The Kb version is the one I've been doing ever since you introduced me to the "tibialis". I've been using Kb for hip flexors too.
Awesome!
Man tib workout is so good for jumping, and Jumpers knee rehab.
1:38 with the kettle-bell when you sit like that, you can put your heel just on the side of the bench to stabilize and further isolate the tib. For me I get a more pronounced burn, and can put a bit more weight. Either way is good tho.
That’s awesome! Keep it up!
you inspired me to build my own . using KB's an other available 'weight"- TY
That’s awesome!
Have you done anything or plan to do anything on Iliotibial band (I.t.) band pain? Or mentioned it elsewhere? Thanks for always bringing the best content
Appreciate the support! Yes, have a video covering the IT Band here: IT Band: 4 Methods For Bulletproofing
ruclips.net/video/rYhuRgCsmik/видео.html
I knock mine out in between the sets of my first major lift exercise -- gives you that nice rest component between sets to do something useful with 😂
Love it! Nice work!
I subscribed to this guy. Looking forward of fixing my right knee and left shoulder.
You got this! Have both knee and shoulder breakdowns on RUclips, definitely check them out: ruclips.net/video/Jwu8f42rLuI/видео.htmlsi=OxRFduO2x0M65ubC
ruclips.net/video/ieNWgx5vz2A/видео.htmlsi=lCaVyD6X08EnCoDg
@@TheKneesovertoesguy i also bought your ATG subscription for one month. Im going to try the Knee ability zero and shoulder protocol
Game changer!
🫡🫡🫡
Does this exercise directly strengthen the tibia plateau?
Definitely can help!
Great idea with the kettlebell!
Glad you like it!
Sir pls a video for bigger calves
My training partner Fernando has a video covering how to grow your calves: ruclips.net/video/RAPtoas6RM4/видео.htmlsi=tPgw3kUR4Nz6d6Z3
Please where do you get the anatomical/schematic pictures of the muscles that’s does not have copyright. Intending to use them for muscle highlights for my channel too . Thanks as you about to reply
This is the site our editor uses to find photos for that: Shutterstock.com
@@TheKneesovertoesguy thanks so much I appreciate
Hi, am I supposed to push through the heel of my feet for this exercise when using the dorsi machine or am I raising my toes?
You are using your toes to flex your ankle here🫡
One question, why didn't you use bands? I don't have access to any of those equipments but i am able to do more than 50 tibial raises if I do the wall variation, so i figured that bands should be a viable option but you didn't recommend it.
You can do that 👍
💙💙💙
🙏🙏🙏
Hey Ben! Can I still use a belt to tie a dumbbell around my foot? Why wasn’t this method mentioned here when it was promoted in your earlier videos?
do it if you need to, I think he was just showing the most effective and practical method using weights and simply a wall.
Still can do this if that works for you! Wall version is always great and kettle bells are accessible as well!
Thanks for this Ben, you inspired me to buy a tib bar a few months ago! In terms of rep ranges, do you think it's best to go for high reps (e.g. 15-20) for more endurance or use a lower rep range to build more strength? If injury prevention/athleticism is the goal that is
I like higher reps here. 15-20 works great!
Great, thanks!
What exercises do you recommend to get rid of shin splints? I am suffering from it since my ACL injury 3 years ago…
Just made a shin splint video: Shin Ability Routine: This Fixed Our Shin Pain While Improving Our Springs
ruclips.net/video/ugc-W7MmfTY/видео.html
God herself sent this video. I’ve been dealing with a painful left knee with restricted ROM for 6 months. My calves are beasts and I love working them. When I did the wall move, I felt it right where the pain is. My poor tibs been getting bullied.
This could definitely help you out here and be one of the first steps for your knee ability! Would also checkout this video here: How to Start Improving Bad Knees Right Now
ruclips.net/video/Jwu8f42rLuI/видео.html
Ben, did you ever try to high jump, as in track and field high jump over a bar ?
I would be curious how high can you jump over the bar...
Just basketball! Haven’t performed in high jump!
@@TheKneesovertoesguy try it and see how much can you jump. Would be a great video and test.
Can you recommend a placement for your calves/ankles relative to the end of the bench when using the tib bar? I definitely experienced achilles cramping/friction on my first set with these.
You want your ankle to be slightly off the bench so your ankle can plantar flex as much as you can without your heel pinching the bench.
Thank you very much for the information! I'm 33 male, i can do 20+ pistol squat on both legs, heavy squat. However, ive been having knee and akilies pain on both legs
I can even do split. I did your program for a few days but I'm not sure if this is what i need.😢 it's been frustrating trying to fix this and getting no where. I suspect it's tendon issue.
I totally understand the concern and would love to help out! Fortunately in our programs both the achilles and knee we approach and have helped thousands improve their pain-free ability here. The Patrick Step-Up and Seated Calf Raise could be an excellent pairing for achilles strength/length. Patrick Step-Up also amazing for strengthening the knees. If you need any guidance message us on the ATG app and would love to help you find the route suitable for you. Our new full body Ankle or Knee protocol could be a great fit for you🫡
Ben do you still subscribe to the idea of jefferson curls? I've been going down a rabbit hole of "disc degeneratation" narrative that some people are saying you get even through spinal flexion through things even like crunches and I refuse to believe the human body isnt built for flexion in the spine through controlled weight lol.
Yep! Still love the Jefferson Curl! Very safe to scale and build pain-free ability with this movement and has even helped hundreds improve their back ability through issues like this. Checkout my approach to the lower back here: ruclips.net/video/gtXb2updm3I/видео.htmlsi=Po4g1BYGAxSxN4yB
Would also checkout Atlas PowerShrugged who has a video covering this movement in detail: ruclips.net/video/a97YMAYkBNE/видео.htmlsi=QtYoypTwVYStpM4o
i think my tibs are super weak. easiest on both feet is almost impossible and the ROM is not great. i have issues with balance and running so i might have to invest in a tib bar
Tib bar could be a gem for you!
Thanks, videos always great, informative. Haven't seen a kettlebell used like that for the feet. Can't wait to try it. Should get some for home, 5lbs or 10lbs? 🦵
That could be great! Start light and as you progress can always add more weight🙏🫡
What is that curved thing under your leg called? it is shown at 1:41
Abmat which you can find here: abmat.com/products/original-abmat?variant=37768835760304
@TheKneesovertoesguy thank you sooo much I will buy it I really need it when doing tibialis, for comfort under my knees
As with calf raises, do you think there is a difference between bent leg and straight leg tib exercises?Thank you so much Ben for your time!
Not a huge difference here. As you can see with the seated tib machine that is bent knee is a great option. As long as you aren’t extending your knee during the motion it can be very effective!
Hi ben ! And hi the subscribers if one of you can help me
Dealing with knee pain (patellar tendon) because of volleyball for many months, I started to do the ATG zero exercises for a few weeks and I think that it is working ! Thanks a lot
However, I am also a sprinter and long jumper and i have issues with my hamstrings : pain in my distal (behind the knee) tendons on the internal side (probably semitendinosus or semimembranosus tendon). I tried some nordics curl but they are too much intense for now (it's very hard to dose the intensity and it's quickly painful) ! Do you have any alternative i may try for healing ?
Bodyweight hamstring curl could work great for you and have a video covering that here: ATG How-to: Bridge / Nordic / Machine Hamstring Curl
ruclips.net/video/jjKuTNFztRA/видео.html
Okay thanks ! I will try them and pray for results!
Do you have advice for someone who may have just slightly torn their achilles? Not completely, but walking on this foot is a no go. Touching it is a no go. I’ve been trying to be easy on my achilles but just walking around caused this crazy shooting pain. I’ll be seeing a doctor today but I haven’t found one doctor I trust yet. ANY advice is appreciated
Backwards walking could be a great start and the Seated Calf Raise can be a great way to regress any level of ankle extension that causes pain. Would checkout this video: Achilles Advice - Hope This Helps 👊
ruclips.net/user/shortsQHDMvKJApxM?feature=share
I wonder if tib raises would benefit the low kick for MMA/kickboxing/Muay Thai. As in throwing the kick, not receiving one.
Definitely could be a gem here!
Would it be a good idea to train this muscle for knee health even if your not jumping a lot in your sport? Like for people who run or do martial arts?
Absolutely! Ability builds from the ground up. If this becomes stronger there is a lower risk of knee injury🫡
i just had a shin splint and my tib feels really tight, do you recommend to do some light work on the tibialis or first it has to loosen up?
Tib work could be great for you! Very safe to scale as well!
❤🙏
🙏🙏🙏
Thank you. What balance exercises you recommend?
Movements like the step-up and split squat will naturally train your balance🫡
For the algo!
🫡😂
사랑해용
🙏🙏🙏
Ben - could you do a video about shin splints and how to prevent or build tolerance to them
Same here. I developed some nasty ones about 6 years ago and it never went away.
Have been following some advice from Kelly Starret.
Compressing, scraping with a guacha stone and oil, smashing with balls and foam rollers and stretching. Hoo yeah, and also doing calf raises, knee bent calf raises and tibial raises that I learned from Kneeovertoes.
Hoo yeah, and there's also the thing about running and walking technique. Don't strike with the heels and don't use shoes with too much cushion. Also workout the feet and the arch of the foot.
Sorry about the long comment. Have been researching for a while.
Hope you get better. Both of us 😅
This video covers my number 1 exercise for shin splints🫡. Can also checkout this here: 6 Exercises For Shin Splints
ruclips.net/video/Ai2uAQybIxE/видео.html
Share your routine and diet for getting Shredded abs.
80+% healthy/whole foods🫡
can i dunk with these exercises??
Checkout my How-To Dunk Checklist: ruclips.net/video/7QgQt1g4n1E/видео.htmlsi=OeXvGJdKtpeH0Pja
This can help lead you in the right direction🫡
Is that a Nordic bench?
Yep! Can find at atgequipment.com
Does this help against shin splints?
Amazing for shin splints: This Handled My Chronic Shin Pain, For Good. 🙏
ruclips.net/user/shortsGdybvTslqVY?feature=share
@@TheKneesovertoesguy Thank you for answering! I Will try these today with a Kettlebell in the gym!
Bench 225 - 🙄
Tib Raise 225 - 😤
😂😂😂
ThumbUp& LeaveAComment 4AIgosAll
🙏🫡
Hello from is Russia🇷🇺🇷🇺🇷🇺
🫡🙏