BULLETPROOF Your SPINE Ft. Knees Over Toes Guy

[@TheKneesovertoesguy]

Thank you brother! For those who don’t know, Mark is a REAL ONE who does so many things behind the scenes to help people even when no one will find out. REAL ONE!!!!!!! ✊❤️

[@mattc4266]

Yo dude you blocked me what gives ?

[@CaribbeanQueen72xx]

Oh wowww such beautiful kind words , I just subscribe to follow him. He’s a beautiful spirit , as you are as well ❤️🙏🏾 Happy new year .

[@SavvyFutbol]

I hope he isn’t a FAKE ONE 😂

[@MI-mx3rh]

How much max weight can 1 with disc injuries go on this back extensions?

[@willemvandermerwe3124]

Hi @kneesovertoesguy I have a disc herniation at L4-L5 with severe pain down the leg. Do you think these are ok for me to start with now? Or should I wait till I'm pain free. Busy with Back Mechanic from Stuart Mcgill

[@gooberfishin]

Hurt my back in junior high school and I’ll be 60 soon. This is the first exercise I’ve seen that addresses my back pain. This is so innovative. Thank you for changing my life.

[@rocketman8992]

5 herniated disc and still working hard on this everyday. Got me out of chronic pain.. Awesome tutorial.

[@airbornecoffee]

This exercise fixed your discs? I didn't know discs can be fixed

[@rocketman8992]

@@airbornecoffee neither did I until I found this material and started to gradually implement it over the past 6 months. Constantly now posting my progression as I can't not believe what I'm able to to do pain free now..

[@airbornecoffee]

@@rocketman8992 It sounds to good to be true... Sorry for saying this but it's hard to believe

[@rocketman8992]

@@airbornecoffee that's what I thought to be honest I didn't buy the programme as already spent enough on chrioprators physio and acupuncture over the years. Only to find a 50 bucks back extension was the fix.. the free material provided thankfully was enough.

[@airbornecoffee]

@@rocketman8992 And you can actually be pain free no matter what you do? The discs basically healed up or what?

[@honkykong4672]

I’ve been dead for 2 years now but I resurrected when I started doing these

[@grrmtthgrrmtth3000]

I'm disabled with spine surgery it's been a long recovery. Keeping back muscles strong is key. And flexibility is a must. Found you through Joe Rogan. Thank you for the videos

[@BigDub222]

C4 incomplete quad here, this dudes stuff legitimately works for my disability it’s crazy

[@miket2916]

Any tips for specific things to do daily or weekly?

[@deliberateserendipity181]

@@miket2916 He has a book called ATG for life. That would be in there.

[@JivecattheMagnificent]

Knees Over Toes Guy is the real deal. Alec Enkiri has some amazing info on this kind of stuff, too. Would love to see him featured someday.

[@Andrew_382]

Upvote. Alec is a wealth of knowledge

[@catedoge3206]

Powerlifter here who used to have lowback pain. Diligently did this as well as mcgill big 3 and other low back mobility work + glute / ham accessories. I now squat / deadlift low back pain free. :D

[@lizzywhite4231]

thanks for commenting this. i’m in a similar situation. this gives me hope ! :)

[@gingsSon]

I can vouch for these. After an injury I couldn’t squat and deadlift for 2+ years without pain until I started incorporating these along with side planks.

[@Deondre_Clark]

His passion for this is unparalleled

[@ShyMplsMale]

I love the one legged hyperextension. Been doing this for a while and it feels like it activates so many more muscles.

[@davidicke4451]

One legged SLDL helps a ton too. Just using a light dumbbell works wonders

[@Francesco_Di_Pereira]

@@davidicke4451 SLDL: Super Light Deadlif? ?

[@BilalAhmed5]

@@Francesco_Di_Pereira single legged deadlift

[@tanthai3653]

@@Francesco_Di_Pereira it means STIFF legged deadlift. Basically a deadlift where you shift your hips way back and try to keep the legs as straight as possible to load the hamstrings

[@DelroyCraig]

@@tanthai3653 SLDL is single leg deadlift. It could be seen as stiff legged deadlift but considering they’re taking about one legged back extensions, it’s safe to say the commenter is talking about single legged deadlift

[@bobbullethalf]

Sleds are the way to go! No gym, just an open space at a park to push and pull. I have never felt better using the sled and the variety of exercises that you can do.

[@brian124Z]

What kind of sled do you use that you can take to a park? Trying to figure out what I can get for my yard.

[@Scrooks1]

I use these back bending exercises to help my back issues which were caused by years of jet flights to China, Singapore, Taiwan, Thailand and Malaysia. They help quite a bit. I haven't tried the one legged type shown here by the knees over the toes dude, but I will try it.

[@pasibrzuch212]

a debate between Ben Patrick and Stuart McGill is what we need.

[@Immortalsoul669]

yes. Mcgill is robbing everyone

[@ImaCullen]

As a person with a long term back injury. Using the McGill big 3 and not developing flexibility along side it got me in to a lot trouble and pain. Since restarting the Roman chair and big3 together I am improving every week. The other exercise that has work wonders is the farmers carry with two dumbells.

[@Harry00020]

No debate needed...just action...which speaks louder than words...this guy is a genuis

[@Sheahova]

man between you and this guy you have saved my fighting and bjj career. You sir are the no lies goat

[@saddlermarcus]

Bro this came at the right time. I hurt my back deadlifting this last summer, and I'm still feeling it to this day. Haven't been able to lift my heaviest since then

[@donjowansafadi8739]

Did it work?

[@beachball240]

did it work?

[@dawsonsuderman2637]

Have you tried this exercise? And did it work for you?

[@henrydmulligan]

Have you ever watched Mark Wildman? He's a big advocate of working to prevent injury and his work with club bells echo what you say about the back needing to be strong in the different angles, not just down and up. Thought it might interest you!

[@eahuso]

iam only doing marks and bens training ;) just started this week with bens zero program, and nearly 1 year into marks heavy clubbell, macebell and kettlebell training. one year from today iam going to be a beast with bulletproof knees and spine ;) love it.

[@H_Hold]

I think I'll take his word for it because I can't whip my physique around like he did during that part in the first half when he was talking about injuries

[@outlander234]

I took his word for it when I saw some highlights from a pick up game of basketball he played... Guy is legit athlete with mad basketball skills.

[@alohatigers1199]

He’s 40, right? So, he’s legit.

[@1fes323]

I remember there was a back machine at 24 fitness. You laid your back and rocked back slowly while using a pin to decide the weight. I always see " old" people use this machine but no " young alpha" using the machine. I got to say I never got tight in my lower back and yes it was also getting thicker. Then it closed down.

[@tahirh9368]

Yh man my back felt beautiful after using this do you what they are called?

[@frankfromupstateny3796]

Every human needs to do this every day...even one set with body weight. Period.

[@punkdigerati]

That's not a back extension machine/Roman chair/hyperextension. It's the Rogue Pro Oblique Flexor. You can do the same side bend on a hyper/GHD, but that's special built just for the sides.

[@CDankies]

Is there a video with the actually set/routine of the day exercise(s)? I know this video was just convo and such but it would be cool if there was a exercise vid doing what he was saying with full explanation.

[@nomansland3840]

How many reps??? And how often a week? Please let me know before my honey moon. Thanks.

[@travisanderson8458]

In Pavels enter the kettlebell there is an excerpt from Dr Mcgill that lower back muscular endurance is more predictive of back health and strength than max effort methods. Can see how something like this figures into that equation

[@simbabuilds9338]

Que alternative: I’ve been playing around walking lunges with a dumbbell in one hand and a slight flex at the hip. Works the contralateral QL pretty well.

[@bshadrick]

Exactly what I was looking for. Have herniated disc........is much better now so I have been looking for various things to strengthen my back. I love these two types of bends. Thanks so much and Merry Christmas!!!!!!!!!!!!!!!!!!!

[@miket2916]

Laying on my back is literally the main thing that helps... and an inversion table. Any suggestions to get back to normal? Or some semblance of normal?

[@matspic]

This works instantly like i can’t believe it! Massive thanks

[@glitzandgratitude1170]

Always here learning. I have incorporated the back extention to my warm before my jiu jitsu classes. It is handy to have something to strengthen and as well protect the spine. I have pain in my upper back feels like it needs to pop into place but won't. I'm hoping eventually I will get my entire pain free mobility back. Thank you very much Ben.

[@glitzandgratitude1170]

Update, thanks to rucking my posture has improved and the pain is subsiding.

[@Shotzeethegamer]

@@glitzandgratitude1170 update?

[@glitzandgratitude1170]

@@Shotzeethegamer yes! Absolutely and you couldnt have asked at a better time. Yesterday I won my first BJJ gold medal along side my daughter who also won Gold, I continued with my routine - backwards walking on the treadmill, back extensions, side extentions, and other exercises before every class. First I no longer got little injuries and then people started telling me how strong I was and I also did daily yoga. This stuff works! I will update you guys again in 6 months as I plan to continue and maybe add more to my weekly routine without burning out lol along the way I became a pescatarian and that with mindful eating has also helped a ton.

[@Shotzeethegamer]

@@glitzandgratitude1170 stay hard 🥂

[@glitzandgratitude1170]

@@Shotzeethegamer roger that

[@williamwallace410]

I appreciate your openness!

[@timothyvonvictory7105]

Goddamn, never thought I would be stoked to do back extensions lol

[@sulongman]

Hello, how will these work for ppl with scoliosis? Thank you, in advance, for your kind reply.

[@majorcutz4733]

I’m so glad I’ve found This channel and Ben! What is being taught is so powerful and I am a believer- I am in PT for a L4 bulging disc, L5 herniated disc and fractures- PT had me doing deadlifts, planks, stretches, chopping like exercises (forget the name) and carrying stuff around the office-NOT one extension or talk of it occurred during my 22 sessions. It has put me into more pain than not! I will be slowly working on this skill as IT JUST MAKES SENSE! The entire ATG program just makes sense! I can’t wait to experience the results for myself.Thank you for the real content people need!

[@mohamedanouar9363]

How do you feel now? And deadlifts! Wouldn’t that make things worse?

[@jbeard8728]

Thanks for your time could you tell me what angle that piece of equipment is

[@dankykong7676]

It seems like you can fix scoliosis with these exercises. Any thoughts on this?

[@Pa7NaSS]

Plz lemme know if anyone answers

[@DH-bg1qo]

This machine is the exact thing that caused my back injury. I wish I could heal it.

[@MrChico809]

Thank you! Makes more sense now on how it should be used

[@anthonycr2502]

Going to give this a shot. I’m coming off a back injury right now and need to really strengthen my back

[@Nazeem971]

How did you go

[@martashea159]

Thank you for sharing this!!!!

[@user-wj8pi5bj3k]

Ben is legit.

[@federicoarmando8359]

How would I find such product. Is it called a back extension?

[@artemthetrain14]

Just put together my back extension, used it today for the first time

[@riddlescom]

I use a pull up bar and hang upside down and do levers and back extension. And we do sleds also. I use that back extension machine. It's ok. Plain old stretching with a yoga ball is what I do .

[@TurnTheStoveOnBlaze]

None of that does anything for the QL.. you have to strengthen them directly.

[@shingalani]

Is there any alternative way to get the benefit of this back exercise without using equipment?

[@CriticalThinking101]

Superman Plank Hold and do it on the grass. Also lay on a chair and do a superman hold

[@granthayward39]

I have so much BRO love for u 😂 Great work and please keep it up!!!!!

[@yellowleaf28]

Haha love his physical demos

[@ryanmora3334]

Hes such a dork low key lol. He knows his ish tho

[@jacoblocklear6809]

Thanks for the tip, Brother

[@benjaminperez4570]

This is perfect for me as I'm going to be wrestling in college very soon!!

[@SchuyFit]

Great video, thank you!

[@juancito762]

you have to have back straight?

[@jaybosher6144]

For the money I'd say titans back hyper v2 is the best value back extension. Prices on all gym equipment is flying unfortunately

[@ct5589]

Dudes, he is so right about injuries happening when you reach to the side for things. I herniated my discs going to some heavy dumbell incline bench, when I was just getting into position.

[@falcon127]

LIKE, THIS WAS LIKE, A GOOD LIKE, VIDEO,... LIKE! ;-) YOU KNOW WHAT I MEAN? GREAT JOB TOE GUY!

[@doodiebean4870]

“3 sets of 10 reps of trying to get one” 😂😂😂

[@Alex-rb5fs]

Are supposed to squeeze the glutes or no?

[@debrawalker7768]

Excercise for sciatica Thanks

[@mindfulmomentswithColm]

lil trick i found, you can find a green wheely bin & push that along or uphill as I did!

[@DoseofFitness]

Great channel !!

[@kosukekoichi8666]

I tried the single leg hyper before. I still find ghr better. I think the oblique raises need to be done in a different way, like a jacket with clips attached to cable machine

[@thebestever333]

I didn't really understand. Should I just go to parallel and not go up all the way?

[@jonashylten6741]

Thank you. 👍

[@patrikfurberg6494]

Thank you!

[@dzmachine]

I have been doing both of those exercises for years. Love them! If you have any disc issues though loading, flexing and compressing the disc. That is how discs herniate. So you would have to do more of a hip hinge to keep the lumbar spine in a neural position but under much tension. . Take a look at Stuart McGill’s book on lower back. I am a mechanical engineer and chiropractor.

[@GoemonLovesFujiko]

So this with herniated discs should NOT do this exercise?

[@MonsterFishKeepersPH]

I rarely hurt my back, the only time I got hurt was doing conventional with really slow eccentrics for volume. But everything is fine now, I think the reason why my spine is really strong is because I don't stay away from hunching over throughout the day. I intentionally reach out my toes with a rounded back to stretch my hamstrings and lower back, I also do stiff legged deadlifts with a rounded back using really light weight.

[@FluksWorkouts]

Great Collab!

[@BluBlu111]

Genius stuff

[@thomaskishmanii2675]

What kind of back extension equipment is that? I just did this at our local gym and it was tough the one leg variation

[@carlostejada1479]

Does this works for a high back injury??

[@fp7290]

for me this is a hamstring exercise, thats where i feel most of the tension. is that where youre supposed to feel tension?

[@keithdanmendoza2559]

01:27 Reminds me of that Assassins' Creed glitch where he folded into the floor lol

[@Knockout_KINGZ]

This should be a daily training regime for bull riders

[@chriswilliams5291]

I have tingling in upper chest, sides of neck front of neck jaw up to ear from a chiropractic adjustment. Would these help with my issue?

[@TheWisdom3]

Lots of people without spines though. Maybe you can do a video one how to get one in the first place. :P J/k thanks for the video. :)

[@JoseSalazar-pl7mn]

I have seen the Chinese Olympic lifters on their videoclips do warm ups with an Olympic bar on their shoulders doing partial side bends sort of like modified good mornings sort of like this demonstration.

[@wilsonroofer]

Its mostly commone sense if you think about it. Weak things break, if you are strong and flexible like this in all ranges of movement you more than likely will be fine unless in some freak accident

[@gnd1549]

What's the best Zero version of this if you don't have a roman chair?

[@michaelandrew8493]

Dr. Stewart McGill fixed my back with his book. Hes has 30 years of being a back dr.

[@truthsearcherforever3211]

When I do this exercise with both feet on the machine I feel like my left hamstring is going to rip. What’s that mean n how can I get rid of it.

[@cornelbritz5162]

Great content

[@dharmapunk777]

What is the advantage of this over side extensions? Or sandbag shovels?

[@robert7668]

What is this machine called? I could seriously use one of those

[@tombarni6009]

Sorry, what makes this 'one legged Hyperextension' better than the standard one? Might have missed his explanation

[@salvatore5415]

Is the rounding at the lower back at the bottom bad??

[@zacharyzwane5433]

How many times should you perform these exercises?

[@nbtc539]

What’s a good one for upper back?

[@BenjaminSmithWrestling]

Where can I get this piece of equipment?

[@JD-59]

Are there any back extension brands that hold the feet at the shoe (like a metal bracket) rather than the mid-calf???

[@rafaelestrada1846]

Bro.... Talking about the importance of sledding. Everyone used to sled. We used to all live off the land and push and pull heavy plows. I watched a video where an intellectual from India talks about the traditional Indian plow and she says it so the best piece of human technology ever invented. She says that someone like Jeff Bezos would laugh at that idea because it requires one human to do large amounts of work requiring too much time to build an empire like Amazon. But she says that the plow emphasizes our connection to the planet and nature and as you know it is a fundamental exercise for building the human body

[@kirpaS]

What's this equipment called?

[@jayl2331]

One leg extensions are awesome.

[@hewhoderps4362]

When you get to the lowest point on those movements, do you arch your back to get lower or keep it straight the whole time?

[@sloppyjonuts9162]

Depends do you want to work spinal erectors or glutes

[@UmeshBx]

Where can I buy one of these then?

[@TrinidadJamesWoods]

They got Mark Normand out here

[@seanaguayo]

How do we do this at home without a machine like that?

[@ozgurgurkan5571]

I only have access to a GHD machine at the gym. Can I still do the QL movement?

[@albietzaesthetics1064]

I needed this damn near my whole spine is herniated

[@Meangenehimself]

Me too bro. 6 disks. Swapping dead’s for Back extensions has honestly saved my life.

[@albietzaesthetics1064]

@@Meangenehimself I just started incorporating dead’s again but only with 135 no heavy deads

[@ayaanlifts]

Guys be careful. Don't play with your life deadlifting

[@albietzaesthetics1064]

@@ayaanlifts I do light weight 135 when strength wise I could probably do 405 if I wanted

[@chronic_serenity]

whats the name of that machine?

[@tommytoolbag3076]

KNEE GOAT

[@sumsar0125]

1:28 (In Keanu Reeves voice): Whoa!

[@MrSham3less]

Guy on the right looks so surprised all the time lmao

[@ivoivic2448]

people greatly underestimate the importance of hyper extension, myself included. now that I'm religiously doing them, my squat is more fluid and my deadlift keeps form even at 10 rpe

[@futbol1972]

I got the rogue reverse hyper thinking it will work on my 2 low back buldgimg disk but infortunally it makes my back sore