Eliminate Knee Pain & Become GOATA

GOATA Coaches take Mark through some corrective exercises to help him load his knee & other joints properly.
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Created and produced by Mark Bell - Sling Shot Media.

[@craigcrawford6749]

This is crazy. I was limping all evening. Popped my knee a couple weeks ago playing hockey, just one of those tweaking things. Popped again horsing around with my son tonight. An audible pop. I just followed this video and the knee pain disappeared. Completely. Damn!

[@glsperformanceteam5304]

💯💯

[@DoomsdayDisciple]

This is incredible. I actually do this and the hip and lower back mobility routines from GOATA, and have seen immense growth in my power and biomechanics while lifting. Squatting has become a joy for me. If you train GOATA and KOT, always warm-up with voodoo floss, and I promise you will open up new levels of athleticism. I’m 48, am 6’3”, and could never dunk a ball on a regulation rim. Now I can almost tap the rim with my elbows. Next is touching my head, then chest, on the rim. Oh yeah, and my knee and back pain are no more. You don’t need CrossFit, or be a pro anything, to be athletic and unlock your potential. You just have to unlock your body. The Posterior Chain is drastically neglected in many athletes, and is the reason , many Western training systems break your body down. Why do you think so many injuries happen in pro sports? Weak and tight posterior chain tendons and ligaments, and overtraining.

[@mahalkita7351]

wow, thatz really inspirational, i am older than u & shorter by 1-1.5" but will test my jumpz by early fall..i am going slowly cauz i got n2 major mashup on my bike last august 29th & where alluv my kneez ,wristz anklez etc.. recieved cartilage damage & it took me about 3 monthz 2 even walk without a limp. how long diddit take u 2 get 2 where u could jump like this...altho i know every1z journey iz different... congratz tho cowboy !!

[@grumpyguss]

I think I would really struggle to know how to marry GOATA + KOT without overtraining within just 2 weeks. Being tight and prone to injuries, I just have no idea how to marry all that volume of stretching and ligament/tendon work.

[@anthonymanuele]

This stuff is deceptively simple- and it’s easy to dismiss if you’re a lifter or used to more convoluted mobility routines. This is working with biomechanics and joint stacking to produce both loads and decompression… it’s one of these things that seems like BS until you try it like Mark, and then FEEL the results almost right away. All the disparaging comments I’m seeing are what I would’ve written a year ago before experiencing it myself, tons of value and unseen nuances in here

[@eclipsewrecker]

Yeah, people shouldn’t dismiss it all due to some problems with it, and people shouldn’t drink the koolaid either. It’s bloated and marketing. I’d say don’t throw out the baby with the bath water; that goes for the naysayers and the believers.

[@brainhakker7133]

I say ta hell with all of it !! Dumb accent included !!

[@brainhakker7133]

@BCDBC aww I get it now .... you're Matt Frasier aren't you ? That or Superman I suppose >_

[@suryashanmugavelu6579]

Where can you find more biomechanics and joint work with decompression and trying to balance the body between posterior and back dominant?

[@glsperformanceteam5304]

I appreciate you transparency. Hope it all helped.

[@peterscutti7078]

Through the video I slowly but surely I gained an immense amount of respect for this coach and feel absolutely humbled by this incredible advice. This is simply amazing!

[@Ghst-qo1ic]

Awesome ! Thank you for the breakdown of these exercises. Also wanted to ty for the authenticity of the interaction. There was no forced laughter or jokes. Just straight to it. I like that.

[@denvergriffin5555]

So cool to see a guy like Mark Bell so open to new stuff.

[@robincobb8611]

Thanks to Mark and these GOATA coaches for making these videos. I will be doing these exercises everyday.

[@MarkBellsPowerProject]

Helping us go from WOATA to GOATA!

[@KenanTurkiye]

Yeah I have the WR on WOATA, working on GOATA : )

[@Pappaoh]

Mark, thanks for sharing this. I can't begin to tell you what a valuable impact you make by showing yourself being coached, struggling with a movement, and talking about how it challenges you. You inspire me to stay humble and to keep chasing improvement. Thanks for the great content and bringing people together for great conversations.

[@AtaleToldByAnIdiot]

Omg these simple tricks help so much!

[@Rocksetter]

That Louisiana accent sounds so close to NY accents. Thought he was from Staten Island for a minute. Great work. Came here to help my knees

[@OldWorldNY]

This was extremely helpful! Thanks a lot coach ✊🙏

[@josephujoostaa4462]

Amazing, ive had a weird feeling in my knee and this really helped

[@happyislandboyNZ]

fixed the pain i had in my tib almost instantly, thank you fellas!

[@fabiobonetta5454]

great stuff. Stretching is way underrated among gym goers

[@marcusmiles4234]

There’s a lot more than just lengthening of tissue going on. It’s about changing how we move through space

[@marcusmiles4234]

GOATA has changed my life

[@Arabiangigachad]

fr? like did u get faster?

[@captainprice2655]

I just did this right now and my knee is already loser wow. 💯 love you guys

[@2bossedup]

Just now*

[@MrAas41]

Keep your head up mark *Immediately puts it down*

[@bijaijones581]

I loved to see this, I hope more videos are coming!

[@kevinyoung4243]

This immediately loosened the quads on the side of meniscus repair. Wow

[@jaxson3887]

Perfect timing, skiing is tough on the knees

[@hemiihemm]

Wow! Amazing stuff! Thank you!

[@shaktishaker]

great stuff to go with KOT

[@jamesniesuchouski9373]

Just twisted my knee Saturday and heard crunch crunch crunch... luckily wasnt as bad as initially thought. Can walk and function... but this video couldn't have come at a better time! thanks!

[@shaquillegamingchannel3130]

Message and mild exercise healed the tendonitis. Increasing the range of motion and strengthening in a full range of motion prevents it from coming back.

[@LeoSantos-zm3qq]

What exercises did you do for the patellar tendinitis?

[@kenmclaren7106]

Mark please do a goata for shoulder pain

[@DAVEROD84]

Thanks 👍🏽👍🏽👍🏽

[@8CIC8]

Thanks

[@alylivingston]

This is blowing my mind. I needed to hear this information. As a yoga teacher this is unlocking my practice. Thank you 🙌🏽

[@truckrest]

Bam got back

[@bradsparling3873]

Ha ha Mark, even GOATA Bam impressed by your 8 pack! But seriously, on Bam, we gotta get this dude to play Wolverine when Jackman eventually retires. He's supple, jacked and looks savage AF!😀

[@patrickderocco296]

Goata is the truth

[@andneomatmj23]

Even KneeOverToes guy didnt helped you for knees?

[@charlesk.plimpton3837]

Bam's flexibility is insane

[@jonnsmith556]

That other dude is doing it fierce

[@feziletekbiyik5114]

I'm doing fitness but my legs tremble and my knees hurt because I have edema in my knees😭Which video should I watch?

[@garythecarwashkid]

I feel as though I may have peripheral neuropathy, as I have started getting very week knees/legs and unstable walking and weak neck. So I am hoping some of these knee strengthening exercises help me

[@trentbusta1]

Have you tried Heshiwu or eating organ meats? Did wonders for my knees

[@garythecarwashkid]

@@trentbusta1 no I haven't tried either of those. Could never bring myself to eat organ meat though if you feel it may help I might read up on that as an option and maybe try it out, thanks

[@DanteEarnestCGW]

This video so good! GOATA Just got my follow!

[@pattalich284]

How often should these exercises be done?

[@glsperformanceteam5304]

You can do it everyday. It’s natural movement the more you do the less you have to. The cns wants it.

[@Boofbaff]

Cns?

[@mmccrownus2406]

@@Boofbaff Central nervous system

[@JustCauseVids]

Seems like an oversell

[@eclipsewrecker]

Bingo. No prize, though.

[@senpai6744]

how often to do these? can i overtrain these movements?

[@glsperformanceteam5304]

You cannot over train it

[@richa1147]

i wish youd remake this video and explain it clearer as i have no idea if im doing any of this right! and im not feeling anything like what these guys feel!

[@swamification]

Looks goofy as hell until you try it and experience the potency of the moves.

[@Jackson5Family]

My son needs those lol

[@alexanderohanlon8825]

More

[@Ihopeyourgood2015]

This fired up muscles in my legs I was not using as much legs feel stronger 😁💪

[@nathancragg6202]

Every time he finishes a sentence I hear Samuel Jackson saying ‘mf’er!!’

[@hockeyhacks2.0]

I think these exercises can work. That has me curious to see how my body can function. - How these folks running goata present themselves, sorry I cannot respect that. We know that they go “over the line” on social media. That is not at all comparable with Ben Patrick’s consistent charisma and consistent practice of what he preaches. And dismissing muscle, tendon, and ligament work is very contradictory. It does not mean it won’t work, but if you want to see muscles and flexibility, look up Tom Platz - massive leg muscles, and could do these movement exercises if he wanted to and was taught them.

[@nathantustin3270]

Those wall sits burn so bad 😂

[@thecount1001]

is this an accent from somewhere in the US and A?

[@kaptainkoffee5504]

Dang, Bam has the flexibility of a 12 year old Russian gymnast.

[@MaximusThrax]

How about lack of cartilidge in my knee?

[@DanteEarnestCGW]

That’s a good question I would love to know what’s good for that because some athletes deal with that a lot

[@sk-sn4vh]

Check out dr joel Wallach you can regrow cartilage

[@glsperformanceteam5304]

Decompress the body and you will relieve the pain.

[@isaacvaha7659]

@@glsperformanceteam5304 I am a D1 football player recovering from a knee cartilage repair. I had surgery august 26, 2021, and a scope on March 3, 2022, and I haven’t really progressed to getting back on the field. Any ideas?

[@glsperformanceteam5304]

@@isaacvaha7659 you can go to gls_training and I have a lot of info there and you can inbox me

[@niksterfer6sir]

I've had terrible inside knee pain for literally years....and three things that has made it go away almost instantly....I've lost weight I did a vegan diet for a month and I quit sugar....the pain has been non existence since then

[@ProjectAsylum54]

Did you quit carbs altogether or just sugar?

[@brianmoore3063]

Can knock-knees be reversed?

[@Arabiangigachad]

idk but it shouldnt be a problem

[@ldhenderson95]

I lift so I can get chicks. It's not working like I thought it would 😂

[@tjm1015]

Are women naturally goata then? I was going to ask a similar question recently because I've always wondered why women walk and stand like the goata they're showing. Be interesting to know✌️

[@tjm1015]

@@lorenzoloviselli1900 I get that, I often I've watched people for years, people's posture etc like most on here probably do but always wondered why I always see women standing with toes pointing in or walking with toes pointing in etc but after seeing this, which I've never heard of before, are women more goata or back chain dominant because I've never seen guys stand or walk like that I don't know just curious 🤷‍♂️

[@KJSJR2]

wider hips = less easy to build the imbalance that results in the externally rotated Lebron James type walk. I have seen this from women though.

[@dh2jr317]

Tear a Meniscus.. I did

[@Ian.lifts.]

Step one: take variations of other movement systems (like Starrett and Duffin). Step two: take a grain of truth and apply convoluted and insane terminology. Step three: create a cult like following. Yes, there definitely is value in this. The vernacular used makes it satirical. “Ancient geometry!” 😂😂

[@fullrangealchemist7085]

Fibonacci is present in all things, why not our movement system ?

[@v0idbit69]

@@fullrangealchemist7085 Drawing a spiral on things does not make them Fibonacci. Just as appealing to "ancient geometry" and misusing the world "fractal" doesn't add any mathmetical rigor to what's being demonstrated in this video.

[@Ian.lifts.]

@@fullrangealchemist7085 in all open systems I would agree. In most respects humans are an open system. At the cellular level you could make the Fibonacci assertion in humans. However, our movement system is a closed system. Think of it this way, a Fibonacci sequence is present in open and relatively unhindered systems. Our movement system is hindered (as in closed system) by design. We have the ground and gravity to contend with at all times. It’s simply lazy thinking to take one phenomenon (out of many) and apply it as a holy grail to everything. Now, they do make some good points with their movement system framework. The word descriptions are asinine though. As the adage goes, separate the message from the messenger.

[@fullrangealchemist7085]

@@Ian.lifts. I get what you mean about the terms, but those are just labels . They had to call it something . If you understand the concept of the position they are trying to achieve you could always name it whatever you wanted , your body or clients wont care . In terms of the Fibonacci if it exists at a cellular or micro level why wouldn't that show up in the macro ? I think our bone structure , and the way our muscles and connective tissue form all do so with this pattern present . Easy example is a human ear . If that is true than the movement system should follow suit . The whole program is really simple once you spend some time with it. Just a method of safely accepting the ground and loading energy and then releasing it and leaving the ground.

[@fullrangealchemist7085]

@@v0idbit69 the landing position and leaving position are always the same regardless of movement . Crawl, walk, run , swim , swing and throw we see the same shapes . Regardless of the definition of fractal it's pretty simple to understand what they mean when you look into the system and study the slow motion video .

[@peterookotai6965]

I swear listening to the podCast, I thought Gary was black

[@glsperformanceteam5304]

😂

[@danielnye346]

Can I ask what people's thought's are on sleeveless squats? I've had knee problems my entire adult life and now at the age of 35 I have decided to run a short phase of squats without knee sleeves. This in itself is really difficult for me because I've used knee sleeves for 5 years straight now. Squatting without sleeves is really painful for me and I'm lifting about 50% of my normal numbers but my question is, IS IT WORTH IT? IS IT POINTLESS? IS USING KNEE SLEEVES ALL THE TIME A BIG DEAL ANYWAY??? TIA.

[@theodoricthegoth4027]

Depends on your goals man, if your competing in Powerlifting or any strength sport than stick to the sleeves, but I don’t think weight matters if your trying to diversify your lifts. If it hurt or is painful for a certain weight go down till it’s not painful even if it’s just bar. No shame man, we all got our bumps and bruises here,

[@danielnye346]

@@theodoricthegoth4027 thanks buddy. The goals are straight forward for me really. I train for strongman so squat events are very rare, but I have the long term goal of squatting around 220-230kg. Most of the past 3 years I have done paused squats and last year managed 190kg for 6 paused reps on back squats and 155kg for 3 reps on Front Squats paused. I never max anymore on squats. Tomorrow will be week three on a short sleeveless phase and week one I did 60kg for 5 reps and last week was 90kg for 5 reps. Without sleeves though its just grim. If I am literally going to gin nothing by squatting sleeveless I'd rather not waste my time :)

[@nl5h]

i train olympic weightlifting. when i start with lighter weights its no sleeves, no belt, etc. when i do high reps (8) low weight (80-90 for me) i dont use sleeves either. only when i get to 5s and 3s and 2s i might put on sleeves. maybe a belt-it depends.

[@patrickmiller2751]

Sleeveless squats are ideal if you can help it. The reason people buy the squat sleeves in the first place is to counter knee/joint aches or pains when lifting. But the thing is, with Goata, you’ll heal yourself eventually and therefore won’t find any purpose for a squat sleeve. Remember, Goata’s whole goal is to eliminate body discomfort in the joints/muscles by teaching healthy moving patterns and positions that essentially will heal the body permanently and allow you to become a superior mover which means a better overall athlete (speed/power/agility/strength/mobility/flexibility).

[@nathanielgates2863]

Dude it sounds like you should not be squatting and should instead be addressing whatever the underlying biomechanical issue you are dealing with that is causing the symptom of knee pain you are having. Theses Goata guys have some good principles and so does knees over toes guy. Functional patterns too but they are a rabbit hole in and of themselves. good luck and be smart... If you are not doing your training with quality form and quality movement patterns then you're leaving a ton of progress on the table while increasing injury risk.. its a lose lose.

[@brainhakker7133]

Mark shows his abs at the end and the Fat dude on the floor has the Unmitigated Gaul to say "Yeah with GOATA you get all dat fur free" LmFFao"

[@jackadoni]

looks way too hard and honestly not well explained

[@trevtkd]

It’s hard to explain because it’s nonsense. Notice how they use made up terms only used in their system. They use these terms yet they never define the terms. They do this to sound intelligent and say a lot without saying anything at all.

[@morwennahancock8626]

Or just do Pigeon Pose, Childs Pose and chair pose - big lifting bros can do yoga and say they do yoga rather than this…

[@thinkmorequestioneverything]

Ahh yoga

[@The_strength_Chiro]

Dan bell squat looks like this.

[@DarkPsyde721]

Coach sounds like he has a Boston/Kentucky accent 😂

[@brainhakker7133]

People in Kentucky sound like grown ass men... not Clowns

[@glsperformanceteam5304]

@@brainhakker7133 lol.

[@KenanTurkiye]

2:13 no disrespect but the guy is like a frog lol that's good 👍

[@dylanlasky2389]

Wow, it's worse than I thought it was going to be. No wonder people claim it works, they're just a bunch of normal stretches with extra useless crap thrown in. Except for that last one, that was just bad. That position is with the knee holding all your wieght pushing outside is not a good idea. Also what happened to that "inside ankle bone high" bs? Apparently it's not that important because half of the wall exercise was intentionally turning it down. Dude couldn't even keep his terms straight throughout the video. Just wow

[@monkeyb1820]

glad he didn't do the sandusky, hands on the hips, method.

[@patrickh9937]

Hurts to watch. I can't get my ass anywhere near my right heel.

[@glsperformanceteam5304]

Takes a lil time

[@steckage1]

Prolly works but I always find it hilariously hard to trust any trainer that looks like a slob

[@glsperformanceteam5304]

Dont let that be the reason you cant walk when you have grand kids. Pretty shallow.

[@mahalkita7351]

@@glsperformanceteam5304 yepppppppppppppppp,small mindz lead 2 small miniscule life possibilteez & x-preshunz,..............

[@alexanderohanlon8825]

Anyone that doesn't realise this is phenomenal stuff is batshit crazy.

[@brendanbutler6390]

But muhhhh scienceeeeee

[@eclipsewrecker]

I’d say anyone who completely dismisses it is blind, and anyone who sees this as phenomenal has had their head in the the wrong hole.

[@Edwardscissor]

That GOAT dudes position on all fours looks totally gay

[@panexplosivoh3113]

5:58 ok bro damn, dont show off that much cake or ur gonna make me act up bro

[@koi5740]

Why does he have his shoes on the mat?! Unacceptable.

[@eclipsewrecker]

Can you wear earbuds? I can; only in one ear though.

[@eclipsewrecker]

This is as bad as those “massage” videos.

[@downtownjb100]

This is pure BS.

[@3DHDcat]

This looks stupid. Kneesovertoes split squat, couch stretch, tib raises is all you need

[@dickdyson5672]

I am on the carnivore diet and have been for 2 years. Muscle gain, endurance, rebound from workout, gut issues, gout and last but not least knee pain and joint issues all gone. Can you say lectins much? Can you say autoimmune much? You think plants like us? Spartan warriors fought in battle until they were 60. And nobody f***** with a Spartan warrior at 59. I wonder what the Spartans ate? Mongolians, plains Indians, Eskimos, Lewis and Clark all a animals. I wonder how you get fruit and sugar year-round in nature? You don't. Rice pulls out heavy metals from the ground. Potato skins are toxic and soak up the pesticides. Don't don't start on GMO 🍞 look up bread madness. I'll stick to my steaks and eggs.

[@trentbusta1]

Get some mussels(manganese , chromium) and organ meats( much higher in all the B’s and minerals than regular steak) and pork and Trout for B1 needs .Tuna for Taurine , sardines for omega 3’s , Salmon for VIT E .

[@ethanbairdWL]

@@trentbusta1 had no idea about the mussels, thanks for sharing.

[@willowilson5753]

these guys copying Kneeovertoes or slightly different ?

[@DanteEarnestCGW]

Copying or not the information is still good because everyone can learn from it by sharing it…no one knowledge it’s only purpose is to be shared

[@s.woberts6576]

Seems like these guys were around longer than KOTG, but idk if that means he copied them or anything.

[@Bigredfitnessmoshe]

@@JDirty-w-tha-30 knee over toes guys is just Charles poliquins stuff with better marketing. This is stuff Charles was teaching in his seminars in 2003. I know because I took those seminars

[@TimboSlice_]

Goata was established in 2010

[@vedranvedran141]

@@JDirty-w-tha-30 exactly that !

[@trevtkd]

“Your erectors need to be long.” Then proceeds to make them contract the erectors, shortening them. This guy is a potato.

[@connorturk8736]

Is this a scam

[@HuginhoGaúcho10]

no