5 Direct Lower Back Standards and How to Get There

[@chillier8363]

Thanks coach

[@TheKneesovertoesguy]

You bet🫡

[@mnyshrpknvs]

I use a ramp for weighted stiff leg deadlifts

[@TheKneesovertoesguy]

Cool!

[@jtrad3z]

this stuff is pure gold, thank you

[@TheKneesovertoesguy]

Thank you so much🙏🫡

[@danielmaina4942]

He's 46 for real ?? Thats nuts... That's a goal to aim for !

[@Bazilisk_AU]

Man… I still got years before I get to his level 😢 At least 10 years (36 now)

[@TheKneesovertoesguy]

Absolutely!

[@ccmmrrnn]

Seriously, Derek looks closer to 30 than 50. Something to aspire to.

[@franopecotic4018]

man lookin like a greek statue at 46. absolutely awe-inspiring

[@zakphillips976]

I dream of a day I can be this strong. Been recovering from a back injury for 2 years, never been the same and I'm only 25... definitely going to give these a shot. Thanks for the video.

[@TheKneesovertoesguy]

Rooting for you! Would love to help you address the back and have found this can be a great approach: www.atgonlinecoaching.com/articles/5-basics-to-help-unscramble-the-mystery-of-the-lower-back

[@qbateast3464]

It’s so cool to see family working together

[@TheKneesovertoesguy]

🫡🙏

[@Leethal18]

I love this stuff - thank you!!

[@TheKneesovertoesguy]

Glad you enjoy it!

[@sharan5822]

Hi ben, Could you teach the progressions / exercises on how you guys reach you're split ?

[@TheKneesovertoesguy]

Can checkout this video: Front Splits From Strength Training kzbin.infosYUWl80KQlY?feature=share

[@sharan5822]

@@TheKneesovertoesguy amazing 🙌

[@roop_bajwa]

hey ben . i got osteophytes in my knees after 4 knee surgeries . can it be cured ?

[@TheKneesovertoesguy]

Sorry to hear about this! Don’t approach specific knee conditions, but have helped thousands improve their knees and find a pain-free level through our training system. Check these out: www.atgonlinecoaching.com/articles/knee-ability-zero-basics-pro www.atgonlinecoaching.com/articles/pain-free-ability

[@sarahm3614]

My grandmother could touch the floor with her palms regularly. The grandkids loved to see her do that.

[@TheKneesovertoesguy]

That’s awesome!

[@woods3757]

What if I can’t touch my toes yet? Any exercises I can do to get me to that baseline level of flexibility/mobility first?

[@TheKneesovertoesguy]

The Elephant Walk can be a great exercise to improve the length and strength behind the knees🫡

[@haroonkhan2953]

The best fitness standards for all ages

[@TheKneesovertoesguy]

🙏🙏🙏

[@DetrickRoberson-l2c]

Love this channel! Became aware of it 2weeks ago & I've already seen significant strength and mobility gains!! Awesome!! Thanks!!

[@TheKneesovertoesguy]

Appreciate that!

[@DetrickRoberson-l2c]

@@TheKneesovertoesguy My pleasure, man!! Thank you!! And please keep posting great videos!!

[@pablo-zn1mg]

Love these videos. the standards are great to see in different forms and lifestyles. I'll continue to work towards wrists below toes.

[@TheKneesovertoesguy]

Awesome! You got this!

[@ScubaShneve]

I love doing the good mornings on the bench with DBs. Learned about it from watching this channel. I only have access to DBs, so to get a deeper range, I hold it at my chest with two hands.

[@TheKneesovertoesguy]

Awesome! Well done!

[@sarahm3614]

The back extension exercise kills my lower back so I avoid it?

[@TheKneesovertoesguy]

I wouldn’t necessarily avoid the ability to round the lower back, rather find a regression that is comfortable for you. Work in that pain-free range and use assistance with the handle bars as needed🫡

[@sarahm3614]

@@TheKneesovertoesguy Okay. I'll work on that. Thank you.

[@rustyfeatherstone93]

This and the Low Back Ability channel are hands down the best fitness content creators on KZbin. So informative and relatable.

[@TheKneesovertoesguy]

Thank you! He was one of my first ATG certified coaches. Outstanding coach. 🔥

[@rustyfeatherstone93]

@@TheKneesovertoesguy Brendan's coaching me just now! So impressed by him and you guys. Thanks again

[@thomasbudi2000]

This display is really important as I am 47 and your mom is 70. I know where I should aim and hope for in the future. God bless you all ATG people. I am currently rehab-ing my right knee that got hurt from over cycling (50km a day for more than a month). It's been hurting me for years. I hope it will heal over time as I continue your training. So far I got more mobility back and less pain. Again, thank you and God bless 🙏

[@TheKneesovertoesguy]

Way to work and keep progressing! Here is my knee formula here: Knee Ability Routine kzbin.info/www/bejne/mZWsYWRsh7Snnpo

[@ultralyrics1]

My favorite fitness channel of all time, I basically only do ATG stuff now at the gym.

[@TheKneesovertoesguy]

That’s awesome!

[@Sheyshel]

Very useful video, thank you!

[@TheKneesovertoesguy]

You are welcome!

[@Ls2ELevation]

Thanks for sharing this.

[@TheKneesovertoesguy]

My pleasure!

[@TB-LivingFree]

ThumbUp &LeaveAComment 4AIgosAll

[@TheKneesovertoesguy]

🙏🙏🙏

[@Treasurerose11]

Interplay has layers to it.😊 thank you for this.

[@TheKneesovertoesguy]

🙏🙏🙏

[@davezeid-y4r]

Do you have any idea for how to improve Dorsey flection

[@TheKneesovertoesguy]

Ankle Routine here can help improve the dorsiflexion: www.atgonlinecoaching.com/articles/ankle-ability-exercise-routine

[@unknownmovement]

Hey ben, could you do a video in more specifiek issues like shoulder impingement? Lots of people suffering from this and there is so much differenct info online on how to tackle this

[@TheKneesovertoesguy]

Shoulder breakdown here: How to Reverse Out Shoulder Pain kzbin.info/www/bejne/n5axiJquatutaKM Don’t approach specific issues, but address the shoulder itself in great detail🫡

[@zmeiners]

Shoulder impingement sucks I've had that. You need a few basic pt moves you can find on KZbin and then do the shoulder program. Band pull apart.. also stop sleeping on that shoulder

[@mikibenshishi6934]

Thanks for the Incredible content! I'm trying to improve my mobility but I've noticed that since i herniated a disc and am dealing with sciatica, I can't bend over with a stiff leg (the rdl exercise I've seen in the program). It's not even about pain, it's about mobility - I can't seem to bend at all with straight back (i can with round back). What can i do to progress in this area?

[@TheKneesovertoesguy]

Just recently made a mobility video which can definitely help: The 10 Mobility Exercises I’ve Done Most Over The Past 10 Years kzbin.info/www/bejne/aYaVY6pmZpioh7s

[@shinobi339]

Amazing video!❤ One question tho Why do i feel a popping thing in my shoulders with pain while performing powel raise even tho i can control the weight nicely?

[@TheKneesovertoesguy]

Good question, even if you can control the weight here, it may be your body telling you that it is too much force to handle at the moment. Doing an exercise perfectly is great! However, doing it perfectly while being pain-free is the ultimate goal here🫡

[@shinobi339]

@@TheKneesovertoesguy thanks alot

[@DefinitelyDean]

Thank you 🙏

[@TheKneesovertoesguy]

You’re welcome!

[@poypoypoypoypoy]

Is the movement a spine curl or a hinge at the hip?

[@TheKneesovertoesguy]

You will be curling through the spine on the Jefferson Curl🫡

[@ruvamsi]

Love the seated good morning, the mind-muscle connection felt automatic especially when I get to set up using the low cable row.

[@TheKneesovertoesguy]

Good stuff!

[@johnhenderson8149]

I'm 77 this guy simple instructions got me walking after my knee pain became unbearable.No pain whatsoever.Tell everyone you know about Ben.

[@TheKneesovertoesguy]

That is INCREDIBLE! So happy for you!

[@Treasurerose11]

Mom aka Longevity 😊 Love that!! Awesome son 😎

[@TheKneesovertoesguy]

🙏🙏🙏

[@RyanEgan-b7l]

Worlds greatest exercise routines

[@TheKneesovertoesguy]

Thank you!

[@NikiforosDim]

I almost feel like you could add the ATG split squat to this. I found It will stretch out the hip flexors and promote lower back health

[@TheKneesovertoesguy]

Yes! 100% 🤝 This is my lower back health video: kzbin.info/www/bejne/naW7k2Wrpcmgaassi=tjRNLN8uvrmR58bR

[@djj3357]

You guys are awesome! But Mom is boss!! 💯🔥💪🏾

[@djj3357]

Your programs scale to all levels!

[@someonefox992]

My lumbar hernia make it dificult with some pain

[@TheKneesovertoesguy]

Totally understand, this is why we have regressions for each exercise. Would also checkout my approach to the back here: www.atgonlinecoaching.com/articles/5-basics-to-help-unscramble-the-mystery-of-the-lower-back

[@jscho9606]

If you can barely go down with a straight back on seated good mornings or struggle with buttwink, is that just tight hamstrings/adductors/hips/ etc? or is it more back related? What would you focus on with that issue?

[@Solaxer]

Tight hip abductors. The abductors allow you to flex at the hip. The looser they are, the more you can sink into them. But, tight hamstrings can also be a limiting factor.

[@thatdad1897]

You can just go as low as you can without rounding your back while still feeling a stretch in your adductors, and over time you can go lower as you get more flexible

[@TheKneesovertoesguy]

Everyone is different. Tends to be tight adductors and hips though! Elevating the bench can help here and I would also checkout my 10 mobility movements here: The 10 Mobility Exercises I’ve Done Most Over The Past 10 Years kzbin.info/www/bejne/aYaVY6pmZpioh7s

[@spelgubbe]

buttwink probably requires tight hips and hams, as you can't really wink your butt without tensing glutes or hamstrings. Essentially you're losing control of your hips. Seems like an abs/low back weakness. Can't have loose hips nor legs without a stable spine.

[@knockoff5924]

Hey Ben, I've been hitting Bulgarian split squats after my ATG split squats in order to hit the glutes harder. Do you ever work Bulgarians into your programing or is it redundant?

[@TheKneesovertoesguy]

I don’t use them, I believe there isn’t a bad exercise. I do find the ATG Split Squat when trained correctly does a great job working on the glutes and other movements like the seated good morning can help here as well!

[@KazBrekker158]

Isn't the QL Extension also Part of direct lower back?

[@TheKneesovertoesguy]

A gem for the lower back as well, I mention it in this article: www.atgonlinecoaching.com/articles/5-basics-to-help-unscramble-the-mystery-of-the-lower-back

[@MA-cy7su]

Celia, you are my hero!

[@TheKneesovertoesguy]

She is AMAZING! Thank you🙏🙏🙏

[@Ls2ELevation]

Would you suggest only body weight reps for those working to strengthen a tight or previously injured spine? Then progress to weighted reps?

[@TYLERSCHRIMSHER]

Coming from no spinal injury but I did hurt my back and am now doing a lot of his stuff to get better. Yes! Even I didn’t start with weights. The first time I did this stuff after a long break I’d go so light I could do it again the next day. As you rest and continue out of the gym recovery protocols and eat to lower inflammation you should definitely add load! I am now going pretty hard on some of the movements but some I still don’t go to hard because it’s not the point of that movement. Hope that helps! P.S I’m a random guy on KZbin take what I say with a grain of salt.

[@Ls2ELevation]

@@TYLERSCHRIMSHER haha. Thanks random guy on KZbin for your input. It's appreciated.

[@TheKneesovertoesguy]

Always starting with bodyweight can be safe to progress!

[@Ls2ELevation]

@@TheKneesovertoesguy thank you.

[@Cryttanz]

Doing this with straight legs doesn't feel like it's stretching my back or leg muscles it hurts behind my knees.

[@TheKneesovertoesguy]

If it hurts behind your knees can start with level 1 and progressing. Elephant Walks are also a great exercise which can help!

[@Kylecombes4]

Why does Fernando have to be looking that good 😅

[@TheKneesovertoesguy]

😂😂😂

[@laylabono4035]

Good Morning Folks

[@TheKneesovertoesguy]

🫡🙏

[@Solaxer]

Are these standards the same for someone with a bulging disc?

[@TheKneesovertoesguy]

These are just our goals. They are NOT medical goals and I can never comment on a medical condition. I’m sorry. 🤝❤️

[@dogie8c]

@@TheKneesovertoesguyDo you have alternative workouts with those with bulging disc?

[@aToMc.]

Any Excerises for the Muscle Behind the knee? (popliteus)

[@TheKneesovertoesguy]

I like the slant toe touches for that, and this category: Knee Flexion (Hamstring Curl) kzbin.info/www/bejne/oJuupoeEe9-niKM

[@val136Amstel]

Once again, great to see ATG Mom and the whole crew showing us concrete examples to help reach our goals. P.S. I've been using your standard knee routines faithfully since April(?) and I'm literally dancing faster and stronger than some of the youngsters in my latin class now. No more 'old lady knees' for me😁🙌🏾

[@TheKneesovertoesguy]

That is incredible! So happy for you and thanks for the support!

[@MrCagree]

how does it compare to standing good morning i feel like i can feel my glutes hams and erectors all at once doing it but i never tried it sitting down

[@connorbarthyt]

Very similar movements and result on hamstring stretch just loading on the back vs the neck. Personally find it easier to get an even deeper stretch with RDL since your holding the weight and it doesn’t start sliding onto your head 😂

[@MrCagree]

@@connorbarthyt I don't really like to use heavy weight nor having to use straps so I prefer good mornings they feel safer and more practical

[@wertyuiopasd6281]

The standing goodmorning is more hamstrings, glutes, erectors. The seated is more inner hips, adductor mobility and erectors. Both are great movements.

[@TheKneesovertoesguy]

RDL and standing Goodmorning are similar. Seated Goodmorning is much more inner thigh flexibility, whereas RDL is much more hamstring flexibility. Together, I feel better than one or the other.

[@LegsON]

First!

[@TheKneesovertoesguy]

🫡

[@jackjax7921]

Have you seen Arnold doing Barbell Rows? Is it safe for the back?

[@ericmalitz]

Yep. Do those with 5 pounds. Back ok? Ok do with 8 pounds. Etc.

[@TheKneesovertoesguy]

Safe is relative. ABILITY is more safe than lacking ability, BUT then you want to choose step by step routes, so you can safely get there. So yes, I think that and just about any exercise are safe, if you break down the steps, or start with a light load, etc. 🤝🙏