I’ve been promoting you to all kinds of people I meet, talking about all kinds of problems with their knees. This was exactly the kind of video we needed because most of them look at me like they understand my explanation about as well as a goldfish understands calculus.
*"Take Glucosamine Chondroitin: 2 tablets per day. I experienced crepitus and successfully resolved it with Glucosamine Chondroitin. Use it consistently for 8-9 months for noticeable results. Based on my experience, relying solely on physiotherapy may not help and could even worsen the condition. Be careful of doing physio therapy...if you do some exercises it will degenerate it more. Medications are essential because cartilage won't heal on its own. Avoid depending solely on physical therapy.*
As an athlete that's battled multiple knee injuries, following your steps to recovery has been nothing short of phenomenal. Almost 100% now thanks to you, thank you!!
*"Take Glucosamine Chondroitin: 2 tablets per day. I experienced crepitus and successfully resolved it with Glucosamine Chondroitin. Use it consistently for 8-9 months for noticeable results. Based on my experience, relying solely on physiotherapy may not help and could even worsen the condition. Be careful of doing physio therapy...if you do some exercises it will degenerate it more. Medications are essential because cartilage won't heal on its own. Avoid depending solely on physical therapy.*
I had knee soreness, sometimes unbearable, for 3 straight years! Doing these exercises helped me get back to pain free jogging! Ridiculously positive effects in just a few days. Thank you!
Found this channel following a recommendation. I have recently had trouble with my miniscus in both knees. This has given me some hope that I can pre-long my knees functionality. I had already stumbled on the lunge stretch and strengthening and deep squats and realised that I have less knee pain when running after doing these. The normal running warm-ups were not cutting it anymore. Thank you. Subscribed and about to delve into your catalogue.
I'm 35 years old and according to the doctor have a misaligned patella and osteophytes in my knee. It hurt like crazy the whole day and I noticed the bad weather would effect it more. Already had one cortisone shot in my knee. I'm a carrier for the USPS and I walk a lot. One day I decided to start doing some sets of walking backwards for 2 or 3 different days and my pain almost completely disappeared! No ibuprofen would've touched that pain. Thank you so very much! Looking forward to learning more.
This never gets old. Long time fan. I just introduced you to my company today. A bunch of old coders w bad knees :) All the best Christmas wishes to you and your beautiful family.
Yahoo!!! Nice work and you are spot on. I am a DPT and have been treating patients for 41 years. I have been teaching functional squats (Like you show) for decades. The big reason that so many healthcare providers started teaching "keep the tibia straight up and down or no knees over the toes was due to the Cyber machine and kin Com machines that we used in the 80's. The ankle pad that you kicked out when doing resisted knee extensions created an anterior shear on the knee joint. So many ACL reconstruction patients would go to rehab and we would work them out hard over several months and when doing open chain knee extensions we were actually creating this tension / torque on the new ACL graft. End result is that some failed. This was happening all over the world. Well we thought we had it figured out and they began making the shin pad or as they called it the "anti shear shin pad". It didn't do shit. We still had patients with ACL reconstructions get loose ligaments form this open chain exercise. Fast forward a few years and we started to see PTs teaching patients with ACL reconstructions to NEVER let that knee go over the toes as that can cause instability of the knee. Well it was a closed chain exercise and nothing like the open chain cyber machine. It didn't matter. The health and wellness industry jumped on it and every text book, workshop, school, health club was teaching people to do squats and never let that knee go over the toes because it will cause problems. Freaking crazy. I never changed my way of teaching as anyone could see that a functional squat and every single athletic move requires you to squat with your knees way the fuck over the foot. So do it. It is normal and healthy. Thank goodness there was the research backing this up by mid 2000's. So, keep it up. Squat the right way and that means be able to do it many ways as you showed on the video. Pistol squat till the cows come home baby. So, I thought you might like to know why that "never let the knee go over the toes" movement happened. I think the health and wellness industry has finally got it corrected now, at least all the PT schools do as they follow peer reviewed literature. But health clubs with a bunch of personal trainers and ???? I don't know. Keep up the good work.
I started working on my ATG split squat 3 years ago with my front foot elevated around my waist level. Finally I can do all 3 variations of the split squat on flat ground for reps! And my knees are SO much healthier. Thank you so much Ben! 🙌 💪
This works! Thank you so much for your diligence in teaching this method. I’ve been doing it and trying to talk my husband into the treadmill. I’m forwarding it to my very athletic grandson who had meniscus surgery months ago and is still having a little knee pain now. Again, thank you!
Don't forget the glutes! A lot of people have dead butt and need that extra glute activation to stop the hamstrings from pulling the hip joint out of alignment leading to further knee issues. Specific glute work combined with Knees over toes has worked the best for me so far.
Back in the day the academia and what it was on the textbooks was the only sport science we knew. Even my old coaches still preach 90 degrees squats and no knees over toes without even really knowing why. I think you need to get publish and the kinesiology community embrace your research and results as evidence. Thanks for what you do Ben
Interesting. I have a sore knee from plumbing and have been looking at exercises to fix this. Most people show exercises that are not knee over knee. Amazed to find your channel and with a whopping 1.7 million people subscribed to it. Will have a go. Thanks
Your exercises helped me with my backpain so much. I would say pain free at this point. I never had knee problems, but your exercises definitely improved my knees as well. Also saving me for future knee injuries. Thank you for sharing this all for our health
Could you talk more about how much pain you were in to give some of us some more inspiration? Or interview some of your clients who have reduced their pain? When you are in pain, it’s hard to believe you will recover. I have not had any injury like my knee pain that came on in the last 9 months. I’ve been an athlete my whole life and took really good care of myself. I’m 54. A lot of your ideas are things I was not doing in the last year due to a change in careers. Some days I feel discouraged about getting back to my normal activities. When you talk about your history, it gives me some hope. I really appreciate your videos and have learned a lot and am implementing many of your ideas. Thank you for how much you have shared online. 😊
Can see the thousands of success stories and my journey here: atgonlinecoaching.com Always hope: www.atgonlinecoaching.com/articles/article-the-atg-approach-to-pain
60 yr old here. I think I need this. My passion was basketball until I blew my ACL at 30. Haven't played since, until just recently I started to try shooting around again. Hoops would keep my body young as I get older, but mostly my mind and soul need it. NGL, I'm nervous...
Hello. Your videos have helped me a lot and I still have a ways to go before I am able to move like I want too such as moving up and down stairs. I went to our website but saw nothing in how to contact you or your other coaches. I would like to introduce myself and tell the history and issues i am having if possible. Will look at website again and hope I find the communicate my concerns and objectives. Again, great work on educating and informing people out there.
Hey man, I've been watching your videos for a long time and am now 120% convinced that your method is revolutionary and effective. I want to spread the word to other people but I fear that when I promote it, it might sound as a "too good to be true" thing promoted by a grifter to sell formations. That's why I'm asking you : in your opinion, what is the best video I can show to someone that never heard about you and might be skeptic ? Like, the video which you would want people to see if they just discovered you. Thank you so much for everything you are doing.
Interesting stuff! I always noticed how a baby squats down to pick something up... knees INCREDIBLY over toes. Just seems to be the position the body naturally wants to take.
Ben thanks man. i been wearing minimalist shoes for a year now but i saw not that much help throught my body wearing them. adding yo excercises is changing my life real time. 6'3'' and couldnt dunk without 20 attempts and even then it was the ugliest rim grazer. now after 2 weeks of split squats and the tib bar its a not so ugly rim grazer in about 5 attempts. no dunk training. this shit is the truth
Hi, I was hoping you could answer a question or refer me to someone that could. Can this be applied post meniscus surgery? 5 months ago I had a meniscus reinsertion, and my current PT has only gotten me so far. My surgeon is telling me I cant bend my knee past 90 degrees as this makes the femur put pressure on the menisci. I can't find any great data on this, since most of it, as you mention, seem to be outdated. Thanks for all your content, merry xmas from Denmark
Can’t guarantee results, but have helped many with meniscus issues! Would stay tuned with this series: Knee Ability Series 1 of 10 ruclips.net/video/SIff58_BpzY/видео.html
Ben I asked on your last video about regressing a nordic using bands/cable assistance or elevating a bench and you mentioned you prefer bench elevation to reduce the number of variables changing but can you clarify why measured assistance has more variables? Wouldn't doing it via elevation changes mean that when you change the bench angle you're now increasing both ROM and max load on the hamstrings which is two variables compared to just using band or cable assistance where the ROM is static since you're always doing the full ROM and the only variable that changes is the load as you slowly decrease the assistance and work towards doing it unassisted? Also, doesn't using a band/cable, especially the cables, makes it even easier to very gradually change the load via measured assistance and even using micro-pates if you want to very gradually decrease assistance over time by like 1lb or less increments which you can't really do with bench angles easily?
Totally see what you are saying here, and like I said is still a great option. The shorter range more-so allows you to perfect the form and is easier to scale and progress. If you want to use a band or cable, absolutely fine🫡. We want progressions ANYONE can do. More realistic for my mom to do a nordic with bench elevation, compared to holding onto a cable or band for assistance. Same thing for the split squat. Improve the range over time with perfect form.
I'm 29, and I've had multiple knee dislocations. Both my knees crunch constantly. I'm recovering from my most severe dislocation currently. Is this program safe for me to perform once I've seen a physio? I've bought a knee brace with springs for support on each side of my knee cap. I want to get back to BJJ but I'm terrified to do any more damage to my knee. Thankfully I'm in almost no pain, but I'm worried this is also a bad sign. I'd really appreciate any advice. Your videos are inspiring! Thank you for sharing this information.
Had similar knee issues myself and totally understand! Would checkout how I approach knee issues like this here: kneesovertoesguy.medium.com/does-your-knee-ever-pop-out-lock-and-then-have-to-be-popped-back-into-place-832c66b638cc
I am a 65 yo women. I spent many years running (mostly because I had to. I was in the military and we ran almost daily, and sometimes 6 mile runs. Not a big deal when young, and have lots of resiliency. I got addicted to the running for many years after the military, as I did tri's, and 5 and 10k's. Now my ankle's are a bit weak, and I can tell when I run, my ankle gets tired and I have to walk. My question is, got any tips for ankle strengthening? I can't do the membership yet. Thanks, Dee
great vid! for legs and knee health in general should I focus on more quad movements vs hammies? (Ik I have to train the calves, hips, etc) just asking ham vs quad
You should train both and it’s important to have structural balance. If you notice your quads are weak, you can prioritize this, and still train the hamstrings. However, everyone will be different🫡
I am 25 ex military and long time roofer. Past few years I have been getting knee pain below knee cap when impacting while walking/running and also under load e.g. squatting with weight. I can get up and down from a full squat with no weights easily without pain. Have seen many physios almost all said probably just inflamed patela fat pads however I doubt it as its been going on for years and i have my legs for months at a time. Another physio i saw who was a little more unorthodox told me my quads are too tight and creating tension in my patella tendon so the load isnt being dealt with properly. He did acupuncture which helped for some time but ultimately im back where I started. Is what you teach and promote beneficial or helpful for my issue?
Sorry to hear about the knee pain! Don’t approach specific issues, but have helped many address the pain! Checkout this article: www.atgonlinecoaching.com/articles/article-the-atg-approach-to-pain
Yes I believe I could have rehabbed without it. Years later, my right knee actually hurt even more, and “needed surgery” but I didn’t operate. That taught me a lot. My right knee is stellar now, so I know how powerful natural rehab can be. However, my knees are good proof that it can work out in the end, either way. 🙌🙏
@@TheKneesovertoesguy thanks for the response. I just ordered your backwards treadmill. My wife and I are both going to do it. Just curious. Did you personally ever have a torn meniscus?
So, does this work for a 62 year old, active woman, who has been told by an orthopedic surgeon that the arthritis in my knee can only be fixed with a knee replacement? For the most part I can bike, lift weights, walk, etc, but somethings will aggravate it, so then I wear a brace and take ibuprofen.
He probably can’t respond and give you specifics because that would be giving medical advice. As a woman in her 50’s, I’d say that yes, his program would be good for you especially since you can also do those other activities. Let pain be your guide. Surgeons don’t know everything. Their treatment is surgery. Some of them do try and offer preventative treatments, but they are still surgeons who see people all the time who are not willing to do PT type of exercises to improve. You can improve by implementing some of the Knees over toes strategies. Scale them so you are not in pain.
Always hope, can’t guarantee results, bur if you can walk, you can improve your knees. Have helped thousands with arthritic knees improve their knee pain🙏 kneesovertoesguy.medium.com/confronting-the-1-2-3-of-cartilage-arthritis-knee-replacement-b9882d3c93c6
Are sled pushes and pulls good to bulletproof entire leg or just knees? I´m a runner and I want to purchase a treadmill to practice sled on it, but I want to know if your bulletproofing plan is good to deal with running stress due to constant impact.
Excellent content. I've had insertional Achilles tendon issues for a few years now. It heals with restricted range of motion, quite tight now. Would your movements assist with this? Thanks, Ben.
Have helped people address their achilles issues with exercises like the KOT or Seated Calf Raise. Checkout my ankle routine here: www.atgonlinecoaching.com/articles/article-atg-ankle-ability-exercise-routine
Quick question. I have hyper mobility which on the plus side has meant I’ve been lucky enough to keep some of these deep ROM positions without having to train them but I was wondering specifically what affects it has on my knees to look out for as my knee can track a good 3 inches backwards beyond vertical. The main thing I’ve learned is that it mainly just takes longer to recover from injury due to the instability in the joint but I don’t know much else.
This may cause joint issues like you mentioned. However, by building a foundation of strength and slowly improving your pain-free ability, hopefully this won’t be an issue🫡
@@TheKneesovertoesguy great thank you! Yeah I try to do that anyway. It doesn’t affect me at all except I have to be aware of not letting it go that way when I standing.
Totally understand! Fortunately every exercise can scale. Using a range of motion that feels pain-free and comfortable for you can work well. With the step-ups, squats, and split squats, a slant will require less flexion of the ankle.
Greetings, I hope you are doing well. I injured my knee in the meniscus. After a month, my knee got better, but I feel that it is not stable. I hope that with your experience, you can help me as well. Approximately, when will I return to playing football?
Can’t guarantee results or say when you will return to football, however by training with this approach we have helped thousands return their sport pain-free! Always hope!
I've been watching your content for a few months but I'm struggling to get started because I don't have a backwards treadmill and my gym doesn't have sleds. How can get backwards walking into my daily life without these things? My knees already hurt so the other exercises are a challenge :(
Simply walking backwards works great still. Checkout this video: How to Find Your Sweet Spot with Step 1 of Knee Ability Zero ruclips.net/video/1JYHZkKdWl8/видео.html
Clever idea! But not quite the same, as you are not strengthening from the ground up and building through the foot like you would with actually walking. It’s a good idea, some properties might carryover. But nothing seems to beat sled or the backward treadmill for improving pain-free knee ability! That being said, don’t underestimate simply backwards walking alone! Has helped thousands improve their knees! Here you can find the benefits of that: www.atgonlinecoaching.com/articles/article-10-benefits-of-walking-backward
I’m dealing with two issues: shin splints and knee pain. Do you think they might be connected? I used to play tennis daily, but due to the pain, I’ve had to cut back to playing every other day. I have flat feet!
Don’t approach specific conditions, however, strengthening and building ability below and above the knee can work great! Checkout my hip standards here: 5 ATG Hip Mobility Standards ruclips.net/video/p2VNYdKU7jU/видео.html Ankle protocol here: www.atgonlinecoaching.com/articles/article-atg-ankle-ability-exercise-routine How we address the knees here: www.atgonlinecoaching.com/articles/article-knee-ability-zero-basics-and-pro
Absolutely! We strengthen the glutes and hamstrings as well through training knee flexion and hip extension movements like the Nordic or Seated Good Morning.
Is walking backwards up and down stairs as effective/recommended? My living space is very small and the staircase is the longest unbroken stretch of walking space without going outside or to the gym and using a treadmill.
It’s an interesting idea! Not something we advise for safety reasons, reverse step-ups on the other hand can work great and the use of steps would be beneficial for that!
I just learned from my Ortho yesterday that my ACL is gone. I had ACL reconstruction twenty eight years ago. I also have arthritis in that knee and torn meniscus that will be cleaned out. Now for the question... I'm 54 and too young (they said) for a complete knee replacement. Does this type of strength treatment enable someone (wink) to skip having another ACL reconstruction.
Ankle protocol here: www.atgonlinecoaching.com/articles/article-atg-ankle-ability-exercise-routine Elbow video here: How to Reverse Out Knee Pain… For Shoulders & Elbows! 6 Exercises w/ Special Guest Josh Gessner ruclips.net/video/CmaNSY9YOMU/видео.html
Can’t guarantee results, but step 1 is always backwards walking. Check this out: kneesovertoesguy.medium.com/confronting-the-1-2-3-of-cartilage-arthritis-knee-replacement-b9882d3c93c6
@thekneesovertoesguy I may be wrong but ill shoot this idea at you anyway as to why i think the idea of knees over toes was/is "taboo". when i look at your videos of you exercising and i draw an imaginary line vertically through you (where most of the weight is) it doesn't pass through your knees. the muscles necessary to bare the weight are all directly under the weight. Sure the knee is fully bent into full range of motion but it is not the primary weight baring body part, your muscles are. but imagine doing a barbell squat where a vertical line from the weights to the ground passes through the knees (assuming they are over toes) you can imagine that 1. you're probably off balanced with the weights too far forward. 2. you're probably putting heaps of weight on your lower back trying to maintain balance and instead of legs to lift you use lots of back and 3. the primary weight baring muscles are almost not engaged at all and bulk of the weight pushed unto the knee (no muscle in there) making you susceptible to injury/pain. So i think the no knees over toes rule was kind of a wide sweeping piece of advice about posture/center of gravity/etc that just became some golden rule ppl followed without understanding why it existed.
Would all this help me strengthen my ligaments , I’ve had an ACL SURGERY last year and every time I bend my knee or flex it I get a surge of pain in the back of the knee
Does it matter if I do it with shoes on or barefoot? Also do I have to squat evenly like 10 on the floor and 10 on the slant board? Lastly I can do a deep squat without any pain but my foot isn't flat on the ground does that mean the form is wrong? (I can deep squat with my foot flat on the ground but it's not anymore knees over toes and it feels like my back is the one being trained in this position)
Find what feels most comfortable for you, the use of shoes or without won’t make a major difference. As far as slant goes, I would encourage a slant for knee health, while training split squat heel flat. I would continue squatting where you can make sure you have full knee coverage with an upright torso. Squatting with heel elevation and split squats will be great for you!
@ so just to clarify sir the goal is get my full foot touching the ground when I squat? Since I could deep squat with my body straight but it’s just that I’m top toe. I try to “fix” this by slowly pushing back but I just fall on my butt
I have had bad knees since the age of 10. I get tendonitis in my knees every 5 years or so and I cannot lunge or do many squat exercises because of my knees
Sorry to hear about this! I would checkout steps 1-3 of my Knee Ability Series, can help you find a safe start: ruclips.net/p/PL0TN3xZe5s24fLUC6UDZytm-iHpB6ym2V&si=q69XY2vXUbUlzmmb
Ive bee doing a baskc stretching routine ( split squat hip flexor stretch, touching my toes, etc). Is it safe to assume all of these strerches should be held dor 30 seconds? Is 60 seconds also okay?
Question…… I’ve been told by a knee doctor that my left knee is almost bone on bone ( after an X-ray )…… I really want to run a 50k trail race in a couple of years….. will your exercises possibly help me to do this ?
Can’t guarantee results, but always hope. Have helped thousands return to running or their sport pain-free. Step 1, backwards walking! Checkout how we approach the knees: www.atgonlinecoaching.com/articles/article-knee-ability-zero-basics-and-pro Rooting for you here!
Could definitely help improve here! This is how I address the knees: Have helped many address this. First step is backwards walking. Checkout our approach to the knees here: www.atgonlinecoaching.com/articles/article-knee-ability-zero-basics-and-pro Can see me solutions for knee noise here: Knee Noise Solutions! ruclips.net/video/ovs7_PtahLw/видео.html
Strengthen and lengthen the calves with the standing and seated calf raise. As well as stretching your calves with a slant calf stretch. This could help!
Can you do a collaboration with Martial Artists? Muay Thai and BJJ are taking over and will totally replace The NFL and NBA in the next 50 years. Probably 20 at the rate these leagues are fucking their fans over
![Blox Fruits Dragon Rework Update [Full Stream]](http://i.ytimg.com/vi/EqDAp8udhm0/mqdefault.jpg)
I’ve been promoting you to all kinds of people I meet, talking about all kinds of problems with their knees. This was exactly the kind of video we needed because most of them look at me like they understand my explanation about as well as a goldfish understands calculus.
I laughed out loud!! And I’m so happy to hear that
so true Bart. I am always evangelizing - people think I work for them lol
61-year-old with arthritis and worn meniscus. Your videos are helping me get back to mobility!
So happy to hear that!
*"Take Glucosamine Chondroitin: 2 tablets per day. I experienced crepitus and successfully resolved it with Glucosamine Chondroitin. Use it consistently for 8-9 months for noticeable results. Based on my experience, relying solely on physiotherapy may not help and could even worsen the condition. Be careful of doing physio therapy...if you do some exercises it will degenerate it more. Medications are essential because cartilage won't heal on its own. Avoid depending solely on physical therapy.*
Have you had a knee replacement? I am 42 and bone on bone in my right medial compartment. Looking earnestly at this as a hope to avoid that fate
@ I have not as yet. It’s likely in my future, but I’m holding out as long as I can.
@@kenthawley5990 take glusoamine
As an athlete that's battled multiple knee injuries, following your steps to recovery has been nothing short of phenomenal. Almost 100% now thanks to you, thank you!!
Wow! Way to go and thanks for sharing!
@@darthbrader9979 what type of knee injuries did you have?
Same results. Couldn't do even 1 asian squat 4 year ago... now I'm back to playing hoops and snowboarding.
Its absolutely a blessing
@ did docs want to do surgery on you?
*"Take Glucosamine Chondroitin: 2 tablets per day. I experienced crepitus and successfully resolved it with Glucosamine Chondroitin. Use it consistently for 8-9 months for noticeable results. Based on my experience, relying solely on physiotherapy may not help and could even worsen the condition. Be careful of doing physio therapy...if you do some exercises it will degenerate it more. Medications are essential because cartilage won't heal on its own. Avoid depending solely on physical therapy.*
I had knee soreness, sometimes unbearable, for 3 straight years! Doing these exercises helped me get back to pain free jogging! Ridiculously positive effects in just a few days. Thank you!
That is awesome! Thanks for sharing!
Found this channel following a recommendation. I have recently had trouble with my miniscus in both knees. This has given me some hope that I can pre-long my knees functionality.
I had already stumbled on the lunge stretch and strengthening and deep squats and realised that I have less knee pain when running after doing these. The normal running warm-ups were not cutting it anymore.
Thank you. Subscribed and about to delve into your catalogue.
Great video giving us a simple explanation of what KOT is! Thanks
Happy to help!
Hey thank you for helping this content for free. You inspire me everyday to keep fighting and keep faith in me
You are so welcome! Happy to hear that!
Love this guy, the whole team, and everything they do.
Thank you so much!
Knee over toes is life!
🫡🙏
@@TheKneesovertoesguy we need a cool hashtag like #KOT_Life
Thanks so much for your videos! Love your commitment, energy and honesty =)
Greetings from Germany
Very happy to help! Thank you 🫡
I'm 35 years old and according to the doctor have a misaligned patella and osteophytes in my knee. It hurt like crazy the whole day and I noticed the bad weather would effect it more. Already had one cortisone shot in my knee. I'm a carrier for the USPS and I walk a lot. One day I decided to start doing some sets of walking backwards for 2 or 3 different days and my pain almost completely disappeared! No ibuprofen would've touched that pain. Thank you so very much! Looking forward to learning more.
Wow! So happy for you! Keep it up!
I recommend the Zero program its where I started 4 y ago
Your walking backwards on a manual treadmill significantly reduced my knee pain. Thank you so much!
Way to go!
Knees bullet proof now at age 60 you have my thanks too. Now what about plantar fasciitis
@@TheKneesovertoesguy I don't believe my Planet Fitness gym has a manual treadmill? Do I just not turn it on to work electronically? Thanks.
I'm the only one at Planet Fitness walking backward on a powered off treadmill. People look at me weird I love it
Thank you for helping millions of people
God bless you
Happy to help!
This never gets old. Long time fan. I just introduced you to my company today. A bunch of old coders w bad knees :)
All the best Christmas wishes to you and your beautiful family.
You rock! Thank you and happy holidays!
As a Personal Trainer, Yoga & Pilates teacher It makes MUCH sense. Time that books and accredited certifications keep up on reality. 5:13 5:14
🙏🙏🙏
This might be the only channel I've subscribed to based on their opening video. Looking forward to strengthening my knees with you.
Awesome! Thank you and looking forward to your results!
Yahoo!!! Nice work and you are spot on. I am a DPT and have been treating patients for 41 years. I have been teaching functional squats (Like you show) for decades. The big reason that so many healthcare providers started teaching "keep the tibia straight up and down or no knees over the toes was due to the Cyber machine and kin Com machines that we used in the 80's. The ankle pad that you kicked out when doing resisted knee extensions created an anterior shear on the knee joint. So many ACL reconstruction patients would go to rehab and we would work them out hard over several months and when doing open chain knee extensions we were actually creating this tension / torque on the new ACL graft. End result is that some failed. This was happening all over the world. Well we thought we had it figured out and they began making the shin pad or as they called it the "anti shear shin pad". It didn't do shit. We still had patients with ACL reconstructions get loose ligaments form this open chain exercise. Fast forward a few years and we started to see PTs teaching patients with ACL reconstructions to NEVER let that knee go over the toes as that can cause instability of the knee. Well it was a closed chain exercise and nothing like the open chain cyber machine. It didn't matter. The health and wellness industry jumped on it and every text book, workshop, school, health club was teaching people to do squats and never let that knee go over the toes because it will cause problems. Freaking crazy. I never changed my way of teaching as anyone could see that a functional squat and every single athletic move requires you to squat with your knees way the fuck over the foot. So do it. It is normal and healthy. Thank goodness there was the research backing this up by mid 2000's. So, keep it up. Squat the right way and that means be able to do it many ways as you showed on the video. Pistol squat till the cows come home baby. So, I thought you might like to know why that "never let the knee go over the toes" movement happened. I think the health and wellness industry has finally got it corrected now, at least all the PT schools do as they follow peer reviewed literature. But health clubs with a bunch of personal trainers and ???? I don't know. Keep up the good work.
Amazing insight!!!! Thank you
Really appreciate your comment and input here! Thank you for sharing and thanks for the support!
I started working on my ATG split squat 3 years ago with my front foot elevated around my waist level. Finally I can do all 3 variations of the split squat on flat ground for reps! And my knees are SO much healthier. Thank you so much Ben! 🙌 💪
Wow! That’s amazing, keep it up!
This works! Thank you so much for your diligence in teaching this method. I’ve been doing it and trying to talk my husband into the treadmill. I’m forwarding it to my very athletic grandson who had meniscus surgery months ago and is still having a little knee pain now. Again, thank you!
So happy to help and thank you for sharing!
Don't forget the glutes! A lot of people have dead butt and need that extra glute activation to stop the hamstrings from pulling the hip joint out of alignment leading to further knee issues. Specific glute work combined with Knees over toes has worked the best for me so far.
Totally agree! Need structural balance🫡
Grateful for your talks. I change tires all day and I’m the only guy over 40 in the shop. You keep me young!
That is AMAZING!
Back in the day the academia and what it was on the textbooks was the only sport science we knew. Even my old coaches still preach 90 degrees squats and no knees over toes without even really knowing why. I think you need to get publish and the kinesiology community embrace your research and results as evidence. Thanks for what you do Ben
Really appreciate your support🫡🙏
Every time I watch you, I learn something useful. That's a fact.
Thanks so much 👍🏻
So happy to hear that?
Interesting. I have a sore knee from plumbing and have been looking at exercises to fix this. Most people show exercises that are not knee over knee. Amazed to find your channel and with a whopping 1.7 million people subscribed to it. Will have a go. Thanks
You are welcome! Can also learn more here: www.atgonlinecoaching.com/articles/article-knee-ability-zero-basics-and-pro
You got this!
Your exercises helped me with my backpain so much. I would say pain free at this point. I never had knee problems, but your exercises definitely improved my knees as well. Also saving me for future knee injuries. Thank you for sharing this all for our health
Wow! So happy to hear this! Keep it up!
Thank you so much for deciding to come to socmed! I would have never gotten the chance to see this content if you didnt.
🫡🫡🫡
Could you talk more about how much pain you were in to give some of us some more inspiration? Or interview some of your clients who have reduced their pain? When you are in pain, it’s hard to believe you will recover. I have not had any injury like my knee pain that came on in the last 9 months. I’ve been an athlete my whole life and took really good care of myself. I’m 54. A lot of your ideas are things I was not doing in the last year due to a change in careers. Some days I feel discouraged about getting back to my normal activities. When you talk about your history, it gives me some hope. I really appreciate your videos and have learned a lot and am implementing many of your ideas. Thank you for how much you have shared online. 😊
Can see the thousands of success stories and my journey here: atgonlinecoaching.com
Always hope: www.atgonlinecoaching.com/articles/article-the-atg-approach-to-pain
60 yr old here. I think I need this. My passion was basketball until I blew my ACL at 30. Haven't played since, until just recently I started to try shooting around again. Hoops would keep my body young as I get older, but mostly my mind and soul need it. NGL, I'm nervous...
Totally understand and would love to help you out here! Have helped many return to sport and it can be a very safe and scalable journey🫡
Very helpful info. Saves knees
Glad it was helpful!
Greetings and congrats from Ottawa (Canada)---Charles Poliquin's hometown. Cordially,
Thank you!
Got you again you GOAT there is no escape😅
Hahahaha 🙌🙌🙌🙌😂🙏
Hello. Your videos have helped me a lot and I still have a ways to go before I am able to move like I want too such as moving up and down stairs. I went to our website but saw nothing in how to contact you or your other coaches. I would like to introduce myself and tell the history and issues i am having if possible. Will look at website again and hope I find the communicate my concerns and objectives. Again, great work on educating and informing people out there.
Would love to help you out and you can message our team on instagram at atgexercise: instagram.com/atgexercise?igsh=aGk0cm55cjY0bTJj
Hey man, I've been watching your videos for a long time and am now 120% convinced that your method is revolutionary and effective. I want to spread the word to other people but I fear that when I promote it, it might sound as a "too good to be true" thing promoted by a grifter to sell formations.
That's why I'm asking you : in your opinion, what is the best video I can show to someone that never heard about you and might be skeptic ? Like, the video which you would want people to see if they just discovered you.
Thank you so much for everything you are doing.
Thank you! That’s the main reason I made this video, for someone new. But if you have more ideas, please let me know. Thank you so much!
Interesting stuff! I always noticed how a baby squats down to pick something up... knees INCREDIBLY over toes. Just seems to be the position the body naturally wants to take.
🙏🙏🙏
Very big thanks to you for this very wisdom information
My pleasure
Thank you, Ben!
My pleasure!
Ben thanks man. i been wearing minimalist shoes for a year now but i saw not that much help throught my body wearing them. adding yo excercises is changing my life real time. 6'3'' and couldnt dunk without 20 attempts and even then it was the ugliest rim grazer. now after 2 weeks of split squats and the tib bar its a not so ugly rim grazer in about 5 attempts. no dunk training. this shit is the truth
Wow! That is amazing and thanks for sharing!
Tried recommending your program to my mother as she is starting to have issues with her knees. But she's super stubborn sadly :(
Appreciate you trying to share! Even just backwards walking would be an excellent start! Rooting for you!
Are backwards farmers walks a decent way to simulate backwards walking with resistance?
No, the force of the weight acts downward, which is not opposite to the direction of motion.
Not quite the same, would be great since still backwards walking though!
I'm looking forward to legs over head which is doing wonders for my lower back!
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OK that made my laugh out loud
Please make a video for flat feet and knee pain associated with squats
Great video for foot ability: ruclips.net/video/RjZCdtOi7VE/видео.html
crazy good editing
Glad you think so!
Hi, I was hoping you could answer a question or refer me to someone that could. Can this be applied post meniscus surgery? 5 months ago I had a meniscus reinsertion, and my current PT has only gotten me so far. My surgeon is telling me I cant bend my knee past 90 degrees as this makes the femur put pressure on the menisci. I can't find any great data on this, since most of it, as you mention, seem to be outdated. Thanks for all your content, merry xmas from Denmark
Can’t guarantee results, but have helped many with meniscus issues! Would stay tuned with this series: Knee Ability Series 1 of 10
ruclips.net/video/SIff58_BpzY/видео.html
Ben I asked on your last video about regressing a nordic using bands/cable assistance or elevating a bench and you mentioned you prefer bench elevation to reduce the number of variables changing but can you clarify why measured assistance has more variables?
Wouldn't doing it via elevation changes mean that when you change the bench angle you're now increasing both ROM and max load on the hamstrings which is two variables compared to just using band or cable assistance where the ROM is static since you're always doing the full ROM and the only variable that changes is the load as you slowly decrease the assistance and work towards doing it unassisted?
Also, doesn't using a band/cable, especially the cables, makes it even easier to very gradually change the load via measured assistance and even using micro-pates if you want to very gradually decrease assistance over time by like 1lb or less increments which you can't really do with bench angles easily?
Totally see what you are saying here, and like I said is still a great option. The shorter range more-so allows you to perfect the form and is easier to scale and progress. If you want to use a band or cable, absolutely fine🫡. We want progressions ANYONE can do. More realistic for my mom to do a nordic with bench elevation, compared to holding onto a cable or band for assistance. Same thing for the split squat. Improve the range over time with perfect form.
I'm 29, and I've had multiple knee dislocations. Both my knees crunch constantly. I'm recovering from my most severe dislocation currently. Is this program safe for me to perform once I've seen a physio? I've bought a knee brace with springs for support on each side of my knee cap. I want to get back to BJJ but I'm terrified to do any more damage to my knee. Thankfully I'm in almost no pain, but I'm worried this is also a bad sign. I'd really appreciate any advice. Your videos are inspiring! Thank you for sharing this information.
Had similar knee issues myself and totally understand! Would checkout how I approach knee issues like this here: kneesovertoesguy.medium.com/does-your-knee-ever-pop-out-lock-and-then-have-to-be-popped-back-into-place-832c66b638cc
I am a 65 yo women. I spent many years running (mostly because I had to. I was in the military and we ran almost daily, and sometimes 6 mile runs. Not a big deal when young, and have lots of resiliency. I got addicted to the running for many years after the military, as I did tri's, and 5 and 10k's. Now my ankle's are a bit weak, and I can tell when I run, my ankle gets tired and I have to walk. My question is, got any tips for ankle strengthening? I can't do the membership yet. Thanks, Dee
Hey Dee! Absolutely do! Checkout our ankle protocol here: www.atgonlinecoaching.com/articles/article-atg-ankle-ability-exercise-routine
@@TheKneesovertoesguy Thank you so much. I appreciate all your help with this. I will start small
:)Dee
great vid! for legs and knee health in general should I focus on more quad movements vs hammies? (Ik I have to train the calves, hips, etc) just asking ham vs quad
You should train both and it’s important to have structural balance. If you notice your quads are weak, you can prioritize this, and still train the hamstrings. However, everyone will be different🫡
@@TheKneesovertoesguy awesome thank you for the reply ben!always a pleasure
I am 25 ex military and long time roofer. Past few years I have been getting knee pain below knee cap when impacting while walking/running and also under load e.g. squatting with weight. I can get up and down from a full squat with no weights easily without pain. Have seen many physios almost all said probably just inflamed patela fat pads however I doubt it as its been going on for years and i have my legs for months at a time. Another physio i saw who was a little more unorthodox told me my quads are too tight and creating tension in my patella tendon so the load isnt being dealt with properly. He did acupuncture which helped for some time but ultimately im back where I started.
Is what you teach and promote beneficial or helpful for my issue?
Sorry to hear about the knee pain! Don’t approach specific issues, but have helped many address the pain! Checkout this article: www.atgonlinecoaching.com/articles/article-the-atg-approach-to-pain
Are you glad you did the major surgery on your left knee? I’m asking if you thought you could have rehabbed your knee without it?
Yes I believe I could have rehabbed without it. Years later, my right knee actually hurt even more, and “needed surgery” but I didn’t operate. That taught me a lot. My right knee is stellar now, so I know how powerful natural rehab can be. However, my knees are good proof that it can work out in the end, either way. 🙌🙏
@@TheKneesovertoesguy thanks for the response. I just ordered your backwards treadmill. My wife and I are both going to do it. Just curious. Did you personally ever have a torn meniscus?
So, does this work for a 62 year old, active woman, who has been told by an orthopedic surgeon that the arthritis in my knee can only be fixed with a knee replacement? For the most part I can bike, lift weights, walk, etc, but somethings will aggravate it, so then I wear a brace and take ibuprofen.
He probably can’t respond and give you specifics because that would be giving medical advice. As a woman in her 50’s, I’d say that yes, his program would be good for you especially since you can also do those other activities. Let pain be your guide. Surgeons don’t know everything. Their treatment is surgery. Some of them do try and offer preventative treatments, but they are still surgeons who see people all the time who are not willing to do PT type of exercises to improve. You can improve by implementing some of the Knees over toes strategies. Scale them so you are not in pain.
Always hope, can’t guarantee results, bur if you can walk, you can improve your knees. Have helped thousands with arthritic knees improve their knee pain🙏
kneesovertoesguy.medium.com/confronting-the-1-2-3-of-cartilage-arthritis-knee-replacement-b9882d3c93c6
Are sled pushes and pulls good to bulletproof entire leg or just knees? I´m a runner and I want to purchase a treadmill to practice sled on it, but I want to know if your bulletproofing plan is good to deal with running stress due to constant impact.
Excellent for strengthening the entire lower body, and something we use to help people return to running!
Excellent content. I've had insertional Achilles tendon issues for a few years now. It heals with restricted range of motion, quite tight now. Would your movements assist with this? Thanks, Ben.
Have helped people address their achilles issues with exercises like the KOT or Seated Calf Raise. Checkout my ankle routine here: www.atgonlinecoaching.com/articles/article-atg-ankle-ability-exercise-routine
@@TheKneesovertoesguy Excellent. I will check it out. Thank you, Ben.
Could this be a good rehab for a torn patellar tendon? Going down stairs with the damaged knee is too difficult right now.
Simply walking backwards will be a great start, and the training has helped thousands with the same issue🫡🙏
Quick question. I have hyper mobility which on the plus side has meant I’ve been lucky enough to keep some of these deep ROM positions without having to train them but I was wondering specifically what affects it has on my knees to look out for as my knee can track a good 3 inches backwards beyond vertical. The main thing I’ve learned is that it mainly just takes longer to recover from injury due to the instability in the joint but I don’t know much else.
This may cause joint issues like you mentioned. However, by building a foundation of strength and slowly improving your pain-free ability, hopefully this won’t be an issue🫡
@@TheKneesovertoesguy great thank you! Yeah I try to do that anyway. It doesn’t affect me at all except I have to be aware of not letting it go that way when I standing.
I wonder what kind of adjustments could be made when one of your ankles is fused you do a lot of ankle flexing in these movements
Totally understand! Fortunately every exercise can scale. Using a range of motion that feels pain-free and comfortable for you can work well. With the step-ups, squats, and split squats, a slant will require less flexion of the ankle.
Greetings, I hope you are doing well. I injured my knee in the meniscus. After a month, my knee got better, but I feel that it is not stable. I hope that with your experience, you can help me as well. Approximately, when will I return to playing football?
Can’t guarantee results or say when you will return to football, however by training with this approach we have helped thousands return their sport pain-free! Always hope!
@@TheKneesovertoesguy please what's the exercise for the meniscus
I've been watching your content for a few months but I'm struggling to get started because I don't have a backwards treadmill and my gym doesn't have sleds. How can get backwards walking into my daily life without these things? My knees already hurt so the other exercises are a challenge :(
Simply walking backwards works great still. Checkout this video: How to Find Your Sweet Spot with Step 1 of Knee Ability Zero
ruclips.net/video/1JYHZkKdWl8/видео.html
If a person has osgood-shlatter disease would you recommend the knees over toes program
Have helped many with this same issue: ruclips.net/video/PClSpcXxDS8/видео.html
Always hope!
would going in reverse on a elliptical machine have any benefit?
Clever idea! But not quite the same, as you are not strengthening from the ground up and building through the foot like you would with actually walking. It’s a good idea, some properties might carryover. But nothing seems to beat sled or the backward treadmill for improving pain-free knee ability! That being said, don’t underestimate simply backwards walking alone! Has helped thousands improve their knees! Here you can find the benefits of that: www.atgonlinecoaching.com/articles/article-10-benefits-of-walking-backward
Hey Ben,
How often should I train my knees weekly? I do sled pulls every day right now
That’s great! Up to 3x a week works well!
I’m dealing with two issues: shin splints and knee pain. Do you think they might be connected? I used to play tennis daily, but due to the pain, I’ve had to cut back to playing every other day. I have flat feet!
Could be yes! Would checkout my shin protocol here: www.atgonlinecoaching.com/articles/article-atg-shin-ability-exercise-routine
Do you have any recommendations or advice to help correct varus knee formation?
Don’t approach specific conditions, however, strengthening and building ability below and above the knee can work great! Checkout my hip standards here: 5 ATG Hip Mobility Standards
ruclips.net/video/p2VNYdKU7jU/видео.html
Ankle protocol here: www.atgonlinecoaching.com/articles/article-atg-ankle-ability-exercise-routine
How we address the knees here: www.atgonlinecoaching.com/articles/article-knee-ability-zero-basics-and-pro
Walking backwards builds the quads... shouldn't we also be building our glutes for muscle balance ?
Absolutely! We strengthen the glutes and hamstrings as well through training knee flexion and hip extension movements like the Nordic or Seated Good Morning.
@@TheKneesovertoesguy thank you very much
Ben, do you have any standards for the sled ? How much weight should I look to build up to (pain free, of course)? And for how long ?
Each sled turf is different so there’s no universal standard. Some more have more resistance or less.
No set standard here, but find something that is challenging and pain-free! 5-10 minutes works great!
Is walking backwards up and down stairs as effective/recommended? My living space is very small and the staircase is the longest unbroken stretch of walking space without going outside or to the gym and using a treadmill.
It’s an interesting idea! Not something we advise for safety reasons, reverse step-ups on the other hand can work great and the use of steps would be beneficial for that!
@ Ahh that makes sense, would you consider reverse step ups a decent substitute for backwards walking then?
I just learned from my Ortho yesterday that my ACL is gone. I had ACL reconstruction twenty eight years ago. I also have arthritis in that knee and torn meniscus that will be cleaned out. Now for the question... I'm 54 and too young (they said) for a complete knee replacement. Does this type of strength treatment enable someone (wink) to skip having another ACL reconstruction.
Can’t guarantee results or advise on medical issues, but absolutely have helped many avoid surgery and regain their knee ability!
As an avid jumper who wishes to dunk, I wish I knew ATG during my HS years (94-98)
Never too late! Have helped many regain their jumping ability with our jump protocols🫡
Wheres the video on what exercises to do?
This can work great: Knee Ability Zero to Pro Mini-Mastery-Class
ruclips.net/video/HLT8X8p_bZA/видео.html
Has anybody found gurus for the elbow and ankle? There are routines but I haven't found someone like ATG for those two joints
Ankle protocol here: www.atgonlinecoaching.com/articles/article-atg-ankle-ability-exercise-routine
Elbow video here: How to Reverse Out Knee Pain… For Shoulders & Elbows! 6 Exercises w/ Special Guest Josh Gessner
ruclips.net/video/CmaNSY9YOMU/видео.html
Does it work on degenerative knee osteoarthritis ? Doctor said it’s almost impossible to regenerate cartilage on your knee
Can’t guarantee results, but step 1 is always backwards walking. Check this out: kneesovertoesguy.medium.com/confronting-the-1-2-3-of-cartilage-arthritis-knee-replacement-b9882d3c93c6
Is the pain going to get worse before it gets better? Do I workout through the pain or give myself breaks?
Try and find your pain-free level and build from there. First step is backwards walking🫡
@thekneesovertoesguy I may be wrong but ill shoot this idea at you anyway as to why i think the idea of knees over toes was/is "taboo". when i look at your videos of you exercising and i draw an imaginary line vertically through you (where most of the weight is) it doesn't pass through your knees. the muscles necessary to bare the weight are all directly under the weight. Sure the knee is fully bent into full range of motion but it is not the primary weight baring body part, your muscles are. but imagine doing a barbell squat where a vertical line from the weights to the ground passes through the knees (assuming they are over toes) you can imagine that 1. you're probably off balanced with the weights too far forward. 2. you're probably putting heaps of weight on your lower back trying to maintain balance and instead of legs to lift you use lots of back and 3. the primary weight baring muscles are almost not engaged at all and bulk of the weight pushed unto the knee (no muscle in there) making you susceptible to injury/pain. So i think the no knees over toes rule was kind of a wide sweeping piece of advice about posture/center of gravity/etc that just became some golden rule ppl followed without understanding why it existed.
Yep ✅
That is an interesting idea, I don’t know the exact reason why but I appreciate your input!
How do I get going on your program?
Can checkout atgonlinecoaching.com and can learn more about our programs🫡
Would all this help me strengthen my ligaments , I’ve had an ACL SURGERY last year and every time I bend my knee or flex it I get a surge of pain in the back of the knee
These movements have helped many with those issues! Can’t guarantee results, but always hope!
Does it matter if I do it with shoes on or barefoot?
Also do I have to squat evenly like 10 on the floor and 10 on the slant board?
Lastly I can do a deep squat without any pain but my foot isn't flat on the ground does that mean the form is wrong? (I can deep squat with my foot flat on the ground but it's not anymore knees over toes and it feels like my back is the one being trained in this position)
Find what feels most comfortable for you, the use of shoes or without won’t make a major difference. As far as slant goes, I would encourage a slant for knee health, while training split squat heel flat. I would continue squatting where you can make sure you have full knee coverage with an upright torso. Squatting with heel elevation and split squats will be great for you!
@ so just to clarify sir the goal is get my full foot touching the ground when I squat?
Since I could deep squat with my body straight but it’s just that I’m top toe. I try to “fix” this by slowly pushing back but I just fall on my butt
I have had bad knees since the age of 10. I get tendonitis in my knees every 5 years or so and I cannot lunge or do many squat exercises because of my knees
Sorry to hear about this! I would checkout steps 1-3 of my Knee Ability Series, can help you find a safe start: ruclips.net/p/PL0TN3xZe5s24fLUC6UDZytm-iHpB6ym2V&si=q69XY2vXUbUlzmmb
Ive bee doing a baskc stretching routine ( split squat hip flexor stretch, touching my toes, etc). Is it safe to assume all of these strerches should be held dor 30 seconds? Is 60 seconds also okay?
Both of those options can work!
Question…… I’ve been told by a knee doctor that my left knee is almost bone on bone ( after an X-ray )…… I really want to run a 50k trail race in a couple of years….. will your exercises possibly help me to do this ?
Can’t guarantee results, but always hope. Have helped thousands return to running or their sport pain-free. Step 1, backwards walking! Checkout how we approach the knees: www.atgonlinecoaching.com/articles/article-knee-ability-zero-basics-and-pro
Rooting for you here!
Do you use zero drop shoes?
Yep! Can checkout these sneakers here: uncivilizedsneaker.com
Cleveland Street!
🫡🙏
what if you have had a total knee replacement, is this still worth doing to improve mobility and strength
Have helped hundreds with the same concern. Always hope!
@@TheKneesovertoesguy thank you, just starting
So knees over toes is good right? I have been recommended by everyone to place my knees before my toes until now i see this video.
Yes, when performed safely and pain-free. Improving your knee over toe strength can be great!
Any advice for runners knee?
My exact approach to knee ability can be found here: Knee Ability Zero to Pro Mini-Mastery-Class
ruclips.net/video/HLT8X8p_bZA/видео.html
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I have clicking knees. Would knee over toes exercises help? Thanks.
Could definitely help improve here! This is how I address the knees: Have helped many address this. First step is backwards walking. Checkout our approach to the knees here: www.atgonlinecoaching.com/articles/article-knee-ability-zero-basics-and-pro
Can see me solutions for knee noise here: Knee Noise Solutions!
ruclips.net/video/ovs7_PtahLw/видео.html
@TheKneesovertoesguy Thanks again, appreciate your reply.
I'm 59 and my knees feel better than when I was 9.
Well done!
When I am going faster on sled or add weight, my calves becoming more tight and not allowing to go go fast or more weight. What to do?
Strengthen and lengthen the calves with the standing and seated calf raise. As well as stretching your calves with a slant calf stretch. This could help!
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What happened to all of your videos??
Making new playlist on RUclips, which will make it easier to navigate through my videos🫡
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Can you do a collaboration with Martial Artists?
Muay Thai and BJJ are taking over and will totally replace The NFL and NBA in the next 50 years. Probably 20 at the rate these leagues are fucking their fans over
Actual have Martial Arts Programs on our ATG app: atgonlinecoaching.com
Would checkout Nsima Inyang: youtube.com/@nsimainyang?si=5v3LEXkXwMXvA5nn
🦵🏿Here we go!🦵🏿
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