i always comment this on your videos, but your emphasis on the ATG split squat is an absolute game changer, it's not even just strengthening the knee it's stretching and strengthening the hip flexor on the other leg, I've been training for almost 2 decades now it's my go to exercise every leg day, it's so time efficient and effective
As someone who was always just squatting/leg pressing for years and then gave the ATG split squat a go, it absolutely exposes tight hip flexors like no other exercise. While I don't feel like it hits the quads all that great, the mobility aspect of it is a game changer
Bro, these exercises are miraculous, I've had severe knee pain, tried it for few sets, and it just went away... like miracle. I can't thank you enough 🙏🏼🙏🏼🙏🏼
Although I don't do ATG squats daily anymore, they have definitely helped me achieve nearly full flexibility in my legs. I can do high kicks very easily now, sissy squats, still working on doing pistol squats and regular squats feel less tight now, but the journey in strengthening my knees is still ongoing, but I can definitely see the significant improvements, less pain and stiffness. Thank you very much, Ben.
I love your vids. I am about to turn 48. I went to the concrete skatepark 54 times this year by 10/18, for about an hour or 2 each time! I do alot of ollies, airs and high impact still! Also had been warming up shooting baskets, and working towards being able to grab the rim again!! I am 5'11. I got about 1/4 inch from touching the rim and then injured my knee being dumb and doing a "slam dunk" on my house's gutter one day when I was feeling froggy outside doing some yard work. I have now taken (had to take) 7 weeks off of leg day, no skating, no basketball. Was in QUITE a bit of pain and discomfort for weeks, thinking I had patellar tendonitis. I am not so sure about that any more. Think/hope it was just some inflamation-bursitis? Researched and approached several things but landed on the fact that my knee injury was a result of a hip imbalance/weakness on my jump leg, which strangely is my front leg in skateboarding (very tight/weak hip flexor compared to the other leg) from years of previous injury. I also simultaneously began addressing lower back pain I had been having and did rehab on that, and core work. I thought the llow back pain was JUST from a fall I had a year before but I seem to have conquered that a bit and it was kind of upstream of the hip--..Knee problem. I Continued my push and pull days. As of today is my first day with seemingly no pain in the knee. Going to take is slow and continue with FULL KNEE strength and stretching protocols and hope to be back on the board soon. Working back in very slowly and steadily over the winter, and hoping for the best by spring. I am reviewing your many products on your website. I am DETERMINED to keep skating and to jump up and hang on a regulation basketball rim again. LET'S GOOOOOO!!!!! Thanks for your work KOTG!!
Hey Ben! Thanks for the video, what are your thoughts on using the ATG system to progress to middle splits? I hate stretching for the sake of stretching, but what i like about your system is i can tell myself i'm actually training for strength and the flexibility is an accidental byproduct. Thanks for all that you do!
Love that! This will be covered in this series! Long-story short, yes, you need some sort of middle split STRENGTH. I got front splits unintentionally from ATG split squat and full-stretch RDL… For middle splits I like a standing pancake. Middle splits tends to be tougher than front, but you can still make a lot of progress with a standing pancake going wider and wider. Others have had similar results with Cossack squat, which is very similar for the groin. Since I already do ATG split squat for the knee, I like to add standing pancake pulses x 20 and I’ve noticed my middle splits flexibility smoothly improving.
Definitely can be a great exercise! I would also checkout my Ankle Routine here: www.atgonlinecoaching.com/articles/article-atg-ankle-ability-exercise-routine
Hi Ben, thanks for the value! Do you recommend focusing on making it all the way to the ground weight free, or should I begin using weight at my current depth to help me progress to more depth?
Good question! Both options can work well! If you find you are pain-free in a movement, but lack the mobility, additional weight can help! Once you have the mobility you can further progress by decreasing front foot elevation and restart the process.
I’ve found as I’m in my low 50’s that my mobility is ok, but I’ve lost my “fast” mobility so much. So I can get into a deep squat slowly, but would be terrified to try to drop from a height for example where I’d need to deep squat the landing to absorb the shock. I feel like I’d tear something, especially in my knees.
That makes sense! But I believe you named it! Meaning gradually work on the speed a bit. Not like a big drop at all. Just pulsing in the bottom of a squat a bit. I’ve seen people in Asia doing that into their 80s and beyond as maintenance for the body.
Sorry to hear about this meniscus issue, can’t guarantee results, but have helped many in similar positions! Check out this video to help you get started: Knee Ability Series 1 of 10 ruclips.net/video/SIff58_BpzY/видео.html
Hello Ben. Big fan. I notice on the lower outside of your left knee, at around 1:22, you have what appears to be a prominent fibular head. I also have something similar, but even more pronounced and whenever I start doing too much leg focused stuff consecutively, I feel a slight irritation in that knee as opposed to the other one, which has zero bumps or protrusions. Is it something you have noticed before and is it something you've ever been conscious about or overcome?.
Thank you! Bear in mind my left knee has 3 surgical changes, all done before my knees over toes journey. It has no symptoms and has had no setbacks for over 10 years now! My guess is whatever you see probably was there from my youth. I’m sorry I don’t have more info on that. I believe strongly in slowly but steadily rebuilding strength through a full range of motion. In almost all cases, that seems to be the biggest shift for the better. 🤝
When I squat deep like this, my outter knee pops. I’ve had a MRI with no ligament damage. Would like to get to the root of it then watch your videos on strengthening it. Any idea what it could be? Thanks
Sorry to hear about this! Can’t diagnose the issue, but the knee ability series I am working on can help you improve strength in these areas that can help improve structural balance and squat pain-free. Movements like the ATG Split Squat or even Knee Flossing before training can work wonders!
Is it better to continue with more knee flexion even though I can't keep my torso upright and work backwards towards doing full knee flexion with upright torso down the line. Or should I just limit knee flexion and just keep my torso upright and work from that direction?
Good question! I would try and work through a range of knee bend that allows you to put pain-free pressure and strengthen the knee over the toe. I would try knee flossing as well which can open up the range here: My #1 Knee Treatment Recommendation Over The Past 10 Years & How to Do It Yourself ruclips.net/video/9k5OLqRzCbw/видео.html
Thanks so much Ben! Should my front heel always be flat on the ground no matter where im starting?? Or i can elevate my heel? If yes, do i need anything under my heels or free elevation is okay?
You absolutely can use heel elevation pr raise the heel naturally! We make our own ATG Buddies to help assist with the split squat as well: atgequipment.com/collections/atg-equipment/products/atg-buddies
Hello, im curious if you have any knowledge on Knock knees and anyways to help rehab it, ive been heavy set most my youth and far into my adulthood, these past 2 years ive been training extensively and ive lost a substantial amount of weight but my knock knees have stayed the same, do you have any insight on this matter? Love the content Thank you!
I’ve coached some people who had this. What worked best for them was slow and steady squat strength development through a full range of motion. So, this exercise would be part of that formula. However, my next video I’m posting this weekend: Youth-to-Longevity Series 2, will show the full squat progression. 🫡
Sorry to hear about this! 6 step approach to knee pain here: How to Start Improving Bad Knees Right Now! (And How to Prevent Issues in The First Place?) ruclips.net/video/IsBwxFrUluk/видео.html Also stay tuned for my 10 part Knee Ability series. Part 1 here: Knee Ability Series 1 of 10 ruclips.net/video/SIff58_BpzY/видео.html
The Cross Bench Pullover would be amazing here: How to Improve Thoracic Mobility + Strength - Tri-Set in Dense Strength Program ruclips.net/video/jmwSEX5PNes/видео.html
i always comment this on your videos, but your emphasis on the ATG split squat is an absolute game changer, it's not even just strengthening the knee it's stretching and strengthening the hip flexor on the other leg, I've been training for almost 2 decades now it's my go to exercise every leg day, it's so time efficient and effective
That is so awesome to hear and thank you for the support!
As someone who was always just squatting/leg pressing for years and then gave the ATG split squat a go, it absolutely exposes tight hip flexors like no other exercise. While I don't feel like it hits the quads all that great, the mobility aspect of it is a game changer
So true!!!
Loving the mobility gains from following the principles you teach!! 👊
So happy to hear that!!
Bro, these exercises are miraculous, I've had severe knee pain, tried it for few sets, and it just went away... like miracle. I can't thank you enough 🙏🏼🙏🏼🙏🏼
Great to hear! Thanks for sharing!
Although I don't do ATG squats daily anymore, they have definitely helped me achieve nearly full flexibility in my legs. I can do high kicks very easily now, sissy squats, still working on doing pistol squats and regular squats feel less tight now, but the journey in strengthening my knees is still ongoing, but I can definitely see the significant improvements, less pain and stiffness. Thank you very much, Ben.
Wow! Good for you and thanks for sharing!
Amazing information. Thank you so very much. Hoping for you much success because you are so generous with your time in helping others get better. 🤗
Thank you so much!
@@TheKneesovertoesguy Of course!
Thank you so much Ben ! Happy Holidays to you and yours ! ♥️🎄🎅🏼
Thank you and same to you!!!
Thank you, Ben and crew!
Our pleasure!
WOW! What a crazy way to start a video. Love it
Glad you liked it!
I love your vids. I am about to turn 48. I went to the concrete skatepark 54 times this year by 10/18, for about an hour or 2 each time! I do alot of ollies, airs and high impact still! Also had been warming up shooting baskets, and working towards being able to grab the rim again!! I am 5'11. I got about 1/4 inch from touching the rim and then injured my knee being dumb and doing a "slam dunk" on my house's gutter one day when I was feeling froggy outside doing some yard work.
I have now taken (had to take) 7 weeks off of leg day, no skating, no basketball. Was in QUITE a bit of pain and discomfort for weeks, thinking I had patellar tendonitis. I am not so sure about that any more. Think/hope it was just some inflamation-bursitis? Researched and approached several things but landed on the fact that my knee injury was a result of a hip imbalance/weakness on my jump leg, which strangely is my front leg in skateboarding (very tight/weak hip flexor compared to the other leg) from years of previous injury. I also simultaneously began addressing lower back pain I had been having and did rehab on that, and core work. I thought the llow back pain was JUST from a fall I had a year before but I seem to have conquered that a bit and it was kind of upstream of the hip--..Knee problem. I Continued my push and pull days. As of today is my first day with seemingly no pain in the knee. Going to take is slow and continue with FULL KNEE strength and stretching protocols and hope to be back on the board soon. Working back in very slowly and steadily over the winter, and hoping for the best by spring.
I am reviewing your many products on your website. I am DETERMINED to keep skating and to jump up and hang on a regulation basketball rim again. LET'S GOOOOOO!!!!! Thanks for your work KOTG!!
Tomorrow I’ll filming knee series 1. I hope by taking these series 1 at a time, it helps you coach yourself through this. 🙏
Awesome! Thank you very much man 👍
You are welcome!
changed my life!
So happy to hear that!
Thank you !
You're welcome!
The Best.
Means a lot brother!
Hey Ben! Thanks for the video, what are your thoughts on using the ATG system to progress to middle splits?
I hate stretching for the sake of stretching, but what i like about your system is i can tell myself i'm actually training for strength and the flexibility is an accidental byproduct. Thanks for all that you do!
Love that! This will be covered in this series! Long-story short, yes, you need some sort of middle split STRENGTH.
I got front splits unintentionally from ATG split squat and full-stretch RDL…
For middle splits I like a standing pancake.
Middle splits tends to be tougher than front, but you can still make a lot of progress with a standing pancake going wider and wider.
Others have had similar results with Cossack squat, which is very similar for the groin.
Since I already do ATG split squat for the knee, I like to add standing pancake pulses x 20 and I’ve noticed my middle splits flexibility smoothly improving.
@@TheKneesovertoesguythank you! Appreciate the response.
Have you ever coached someone with an ankle replacement? It seems this exercise would be helpful in promoting range of motion in the ankle as well
Definitely can be a great exercise! I would also checkout my Ankle Routine here: www.atgonlinecoaching.com/articles/article-atg-ankle-ability-exercise-routine
Hi Ben, thanks for the value! Do you recommend focusing on making it all the way to the ground weight free, or should I begin using weight at my current depth to help me progress to more depth?
Good question! Both options can work well! If you find you are pain-free in a movement, but lack the mobility, additional weight can help! Once you have the mobility you can further progress by decreasing front foot elevation and restart the process.
Thank you : )
You are welcome!
I’ve found as I’m in my low 50’s that my mobility is ok, but I’ve lost my “fast” mobility so much. So I can get into a deep squat slowly, but would be terrified to try to drop from a height for example where I’d need to deep squat the landing to absorb the shock. I feel like I’d tear something, especially in my knees.
That makes sense! But I believe you named it! Meaning gradually work on the speed a bit. Not like a big drop at all. Just pulsing in the bottom of a squat a bit. I’ve seen people in Asia doing that into their 80s and beyond as maintenance for the body.
❤❤
🙏🙏🙏
Mom running like that at 70 🤝🤝
🙏🫡
Had medial meniscus tear surgery 9mths ago now retorn will these help after surgery??
Sorry to hear about this meniscus issue, can’t guarantee results, but have helped many in similar positions! Check out this video to help you get started: Knee Ability Series 1 of 10
ruclips.net/video/SIff58_BpzY/видео.html
Hello Ben. Big fan. I notice on the lower outside of your left knee, at around 1:22, you have what appears to be a prominent fibular head. I also have something similar, but even more pronounced and whenever I start doing too much leg focused stuff consecutively, I feel a slight irritation in that knee as opposed to the other one, which has zero bumps or protrusions.
Is it something you have noticed before and is it something you've ever been conscious about or overcome?.
Thank you! Bear in mind my left knee has 3 surgical changes, all done before my knees over toes journey. It has no symptoms and has had no setbacks for over 10 years now! My guess is whatever you see probably was there from my youth. I’m sorry I don’t have more info on that. I believe strongly in slowly but steadily rebuilding strength through a full range of motion. In almost all cases, that seems to be the biggest shift for the better. 🤝
When I squat deep like this, my outter knee pops. I’ve had a MRI with no ligament damage. Would like to get to the root of it then watch your videos on strengthening it. Any idea what it could be? Thanks
Sorry to hear about this! Can’t diagnose the issue, but the knee ability series I am working on can help you improve strength in these areas that can help improve structural balance and squat pain-free. Movements like the ATG Split Squat or even Knee Flossing before training can work wonders!
Is it better to continue with more knee flexion even though I can't keep my torso upright and work backwards towards doing full knee flexion with upright torso down the line.
Or should I just limit knee flexion and just keep my torso upright and work from that direction?
Good question! I would try and work through a range of knee bend that allows you to put pain-free pressure and strengthen the knee over the toe. I would try knee flossing as well which can open up the range here: My #1 Knee Treatment Recommendation Over The Past 10 Years & How to Do It Yourself
ruclips.net/video/9k5OLqRzCbw/видео.html
Thanks so much Ben! Should my front heel always be flat on the ground no matter where im starting?? Or i can elevate my heel? If yes, do i need anything under my heels or free elevation is okay?
You absolutely can use heel elevation pr raise the heel naturally! We make our own ATG Buddies to help assist with the split squat as well: atgequipment.com/collections/atg-equipment/products/atg-buddies
Hello, im curious if you have any knowledge on Knock knees and anyways to help rehab it, ive been heavy set most my youth and far into my adulthood, these past 2 years ive been training extensively and ive lost a substantial amount of weight but my knock knees have stayed the same, do you have any insight on this matter? Love the content Thank you!
I’ve coached some people who had this. What worked best for them was slow and steady squat strength development through a full range of motion. So, this exercise would be part of that formula. However, my next video I’m posting this weekend: Youth-to-Longevity Series 2, will show the full squat progression. 🫡
I hyper extended my knees I don’t if I torn my knee ligaments where should I start
Sorry to hear about this! 6 step approach to knee pain here: How to Start Improving Bad Knees Right Now! (And How to Prevent Issues in The First Place?)
ruclips.net/video/IsBwxFrUluk/видео.html
Also stay tuned for my 10 part Knee Ability series. Part 1 here: Knee Ability Series 1 of 10
ruclips.net/video/SIff58_BpzY/видео.html
So the split squat is king for the lower body. What is the equivalent for the upper body for thoracic mobility?
The Cross Bench Pullover would be amazing here: How to Improve Thoracic Mobility + Strength - Tri-Set in Dense Strength Program
ruclips.net/video/jmwSEX5PNes/видео.html
@@TheKneesovertoesguy thank you!
🥇
🤝🙏
Anything to address rear achilles pain? I have been dealing with this for a year.
Here’s a video covering two movements for your achilles: Achilles Advice - Hope This Helps 👊
ruclips.net/user/shortsQHDMvKJApxM?feature=share
❤
🙏🙏🙏
Can you send me the links tonyour program?
Checkout atgonlinecoaching.com
I’m in India how can I join
Can checkout our online coaching here: atgonlinecoaching.com
What is ATG?
Athletic Truth Group: atgonlinecoaching.com
ass to grass
Tattoo that 180 rim grab back to perfect depth on the center of chest!
🙏🫡😂