How to Bulletproof Your Body & Live Pain Free - Knees Over Toes Guy

[@chrisdenning8905]

1. Tib raise 2. ATG split squat 3. ATG squat (slant board) 4. Calf raise 5. Calf raise (knee bent) 6. Nordic 7. Seated good morning 8. Backwards walking 9. Hip flexion 10. Dips 11. Pull-up 12. Horizontal row 13. Shoulder press 14. External shoulder dumbbell rotation 15. Powel raise 16. Trap 3 raise 17. Cross bench pullover 18. Couch stretch 19. Jefferson curl 20. Wall groin stretch

[@catchrec1581]

🏆 🙏🏽 💯

[@liameverson8915]

Legend thank you!! 💯👏 Can someone put the Standards Ben mentions and time stamps?! 🙏

[@waynerichardson1051]

So basically everything!! Cheers

[@catchrec1581]

@@waynerichardson1051 😆

[@devong8487]

You’re a hero

[@Alex44081]

I can actually say that Ben Patrick is a down to earth guy. Why? Because one day about two years ago I was getting to work and I saw him walking with kids and dog. I pulled up to him and asked if he was Ben Patrick. He said yes and thanks for actually knowing his name. I was excited to know he lived in the area and told him that I appreciated his content. He didn’t rush me and wanted to talk more but I’m the one that had to cut him short because I was double parked. I can’t emphasize the appreciation I have for him as a human being!

[@GreenPancakes]

He's almost at 2 million followers and he replies to literally ALL of his comments on his KZbin channel too

[@debbiecicala4467]

Coolest story ever! And not surprised one bit! He has messaged me personally as well as his wife. Just because they are PASSIONATE about helping people. Love, love, love them!!!❤❤❤

[@richspizzaparty]

Are you a Scientologist, too?

[@missjenn3963]

He's amazing!

[@majora3043]

Lower Body 1.Tibialis raises, 20% of bodyweight for 15 reps Or 10% per side. 2. Calf Raises Straight Leg, 125%bw for 12. 3. Cafe Raises Bent Knee, 125%bw for 12. 4. ATG split squat (flex back glute for hip stretch) Maintain ability to do it on flat ground It doesn't matter how much the front heel lifts as long as the ball of the foot is down. Front hamstring covers the calves, upright torso, back knee can't touch the floor. No weight standard. 5. Slant Board Squat, 25% bw goblet for 20 reps with elbows above the thighs. Or 100%bw for 5 reps in front squat position, put it on your back for 5 more. 6. Nordic Hamstring Curl for 5 (reference Marty Saint Louis nordic KZbin video for form) 7. Seated Good Morning 66%bw for 10 reps, Abs to bench without lower back rounding. Use an incline bench to adjust the angle for progression until you can do it flat. Great for stretching inner thighs. 8. Lying cable knee raises 50%bw for 20 reps. Hamstrings cover calves. Upper Body 9. Chinups 12 body weight reps 10. 20 Dips shoulder below elbow 11. Horizontal row 100% bw for 12 reps 12. Dumbbell shoulder press 25%bw in each hand for 10 reps full range of motion (demoed using neutral grip) 13. Seated Dumbbell External Rotations 10%bw for 12 reps. 14. Powell Raise 10%bw for 10 reps. Chest on an incline bench, non working arm is squeezing the bench so you are stable. 15. Trap 3 Raise 10%bw for 12 reps. Chest on a 45% incline bench without bending your elbows raise your arms all the way up. If you can't get your arms all the way up cheat to get in position and fight down slowly on eccentric. 16. Cross bench pullover 25%bw for 12 reps (Typically programs them before Trap 3 Raise since it loosens you up so you can get into the range of motion easier) Flexibility 17. Couch Stretch. If you struggle with these use a lot of padding. Shin flush, glute contracted, ability to touch shoulders to the wall. 18. Slant Board Jefferson Curl. 25%bw stretching forward, you want to be able to get your wrist below your toes while intentionally rounding your spine as much as you can. The goal is to feel fine and not vulnerable in that position. 19. Wall Groin Stretch. Sit with your butt against the wall and your legs in the air. Spread your legs to 120°. Keep a light contraction in the quads. Really stretch the groin. 20. Wall Outer Hip Stretch. Try to get 90°, similar to a butterfly stretch but one leg is straight? 1:27:15

[@israelguyilan]

Thanks

[@NFROMTHE10]

🤝

[@matthewcoore57]

All of these just need to be performed for 1 set? Or 2-3?

[@zerozero9457]

🐐

[@majora3043]

@@matthewcoore57 1 set, these are the standards to work towards not necessarily a program to follow.

[@sharonwright7932]

79 and only found Ben Patrick (The Knee Guy) yesterday! A shame because walking the Camino Santiago 14 years ago caused a torn miniscus, an injury that was never treated and turned into an MCL Tear and Miniscus tear a year ago?..same knee, at 78! Now working with Ben on his vids and hope to benefit my old knee!!! Wish me luck!

[@MarkBellsPowerProject]

00:00 🦵 Master tough positions to boost knee resilience. 10:02 💺 Seated tib machine for calf training. 15:10 💡 Deep knee flexion is safe with proper technique. 20:45 🏋 ATG split squat and deep squats for knee health. 23:24 💪 Maintain standards for knee and back health. 26:31 🏒 Become more resilient, regardless of terminology. 41:32 💪 Include movements outside the gym. 45:16 📈 Achieve strength benchmarks for progress. 01:05:47 🏋‍♂ Combine mobility and strength. 01:18:21 🤔 Explore new fitness ideas. 01:20:35 🦶 Shoe choice affects foot health. 01:39:41 🦶 Explore foot health practices. 01:44:28 🌬 Use compression for pain relief. 02:07:44 🏋‍♂ Include strength training for fitness. 02:18:25 🍖 Choose quality protein sources. 02:18:52 🐢 Opt for gradual fat loss. 02:19:45 🦵 Explore non-surgical options for knee injuries. 02:21:04 🔄 Enhance circulation for injury recovery.

[@JosemariaCarrascoMolina]

pretty sure that only works when added in the description (the timeline highlight thing)

[@borgullet3376]

Ben Patrick is The Legit Game Changer.

[@GreenPancakes]

What a great episode. So cool to see how concise Ben has built his methodology now. He has helped me a ton

[@zinntarapata6358]

Me too

[@vanpeltcollamer6079]

Well said. His ability to convey impactful, digestible information is so impressive. He has no doubt saved lives.

[@dmonburner8791]

ive been following ben since april 2021 and i gotta say his passion and conviction for training is something that always inspires me to keep looking for new ways to strengthen myself

[@ltec1]

Man this conversation was inspiring. I feel so pumped up and positive.

[@dmonburner8791]

i could watch these mark bell + ben podcasts all day

[@Persto1208]

I’ve gained a lot of strength and muscle mass from my current hypertrophy program. However after recently pinching a nerve in my neck, it’s been a wake up call that I need to regularly work on my mobility. Subscribed to ATG and looking forward to moving better with less pain

[@michaeldrum8369]

What exercise caused the neck injury?

[@Persto1208]

@@michaeldrum8369I felt the sharp pain when I rolled over in my sleep, but this was following the last week of my training mesocycle with lots of shrugs and other axial loading exercises. I work a desk job, so the more I learn about KOT the more I realize that my body has become very imbalanced.

[@HardcoreLegend]

I think a lot of coaches are hating because they trained under Poliquin and became a typical high level coach meanwhile Ben used the information to help regular people and made a bigger impact. I also believe that the push back is because of the ATG coaches are out there throwing “bulletproof” around while getting injured!😂

[@roundboxfitness3588]

Amazing to see what Ben has done. Amazing system and now and now all the custom equipment . Love it

[@jscotttothe]

Foot shaped basketball shoe.. Great Idea!!!!! Thank you, looking forward to trying it

[@Musthavetrav]

Haven’t watched in a couple years and I forgot how good this pod is 🔥 appreciate what you guys do!

[@sportsbodyworx2758]

For all these movements is it a good thing to add some PNF stretching to some of these exercises?

[@marklanston7256]

I relate so much to the dent in the shin from box jumps in highschool!

[@paulpallante3394]

Ben has such a great understanding of building functional, resilient, enjoyable fitness. Great episode!

[@ethan-sq6zv]

I gotta get back on this stuff. 2020 it fixed my knees and felt great on bball court. Now I’ve quit doing the stuff and I still wanna get bouncy and dunk w/o pain

[@masterbasgym]

You should have Christopher Sommer. It woudl be a great episode

[@Azaroski]

How the heck does this episode not have that many views !?

[@ChaseIrons]

What does Ben think of the torque sled vs sled and turf?

[@HardcoreLegend]

kzbin.info/www/bejne/m3zNZnh9YtSJfpYsi=gSyjzOnR16y7HzBQ

[@bigdaddygucciabg836]

1. Tib bar 2. Straight leg calf raise 3. Bent knee calf raise 4. Split squat 5. Deep squat 6. Nordic curl 7. Seated good morning 8. ? 9. * will continue to add

[@matthewcoore57]

When performing these - whats a good set range? Just one set for all for multiple?

[@AdamTheBeard]

Standing calf raises with straight bar. Ten straight up as normal. Then ten rapid with a slight bend in the knees smashes my tibs immensely 🙌

[@kickturncurtis606]

Great interview

[@ChaseIrons]

Should post a link to that backwards treadmill

[@HardcoreLegend]

Discount Code: HardcoreLegend

[@jonstapleton9250]

Great video! Always enjoy listening to Ben chat and loved everyone else's insight too. Must say though, been listening to Ben on a few different podcasts and this one had the most ads by a significant margin. Was kind of distracting having so many KZbin ads + paid partnerships. Maybe it's time for me to upgrade to premium and I know everyone has to make a buck where they can, but just a heads up!

[@4000angels]

Ben is the best

[@pacmann.]

There is range of motion for reasons. If you quit moving in that range, your body adjusts to that range.

[@열심히하잨]

I am a Korean personal trainer There's one member who has a bad knee Should I do the moves in the video?

[@bigpete4864]

Awesome episode!!

[@megagermination]

If you can get me to do it then I will know it works. I could never sit Indian style as a kid , still can't. Where do I start?

[@terrytari1891]

Mark: When I go to the gym, I ride the stationary bikes & I peddle backwards. Does that help my knees, like walking backwards? Also, if I use the stair master will that help my knees too?

[@kodonnell2224]

Great stuff! In the split squat.....modified even... What if i can't bend that front leg past 90 degrees?

[@FranciscoPaiva0]

elevate front leg

[@kodonnell2224]

@@FranciscoPaiva0 Thank you....yep even with elevated front leg ..so far...my knee'ability' doesn't do past 90 degrees

[@FranciscoPaiva0]

@@kodonnell2224 by now, try to elevate front heel. time and pacience will provide your evolution, just believe and keep going

[@drioustb9182]

@@kodonnell2224 keep working on your pain free rom and it will gradually improve

[@TrevorPipkin]

Elevate the leg and sit in that stretched position and push yourself in the stretch without pain. Also, work on ankle mobility daily.

[@JCnordic2983]

If you can squat 600 lbs at parallel, then reduce the ego weight and do full squats if your hams, soleus, tibia can elongate from your hip hinge squats for 15+ years.

[@stuff8681]

Unfortunately, Vivobarefoot doesn't fit every foot, these shoe manufacturers use a particular shoe last in many of their designs that fit a particular toe shape. AFAIK, most vivos except the Gobi tend to fit a sloping toe shape, but if you have a longer third toe for example, you might have to size up excessively just to get comfort. Just putting that out there, because it's one thing to advertise a product as if it's applicable to everyone, but in my case it was a mistaken purchase that should never have happened.

[@andywidholm4595]

I might have missed this / Is there a basketball shoe with a wide toe box?

[@Therealslimchelecinema]

Anybody got the standards reps for the exercises ?

[@boyo4306]

20 standers 8 lower 1Tib bar 20% body weight 15 full reps 2+3 calf raise+Kot calf raise 25%body weight 12 reps 4 ATG split squat flat ground 5 slant board squat/vmo squat 100%body weight 6 Nordic 5 reps 7 seated good morning 66%body weight 10 reps Reverse squat 50%body weight 20 reps 8 upper 1 Dips 20 full reps 2 chins 12 full reps 3 Horizontal rows 12 full reps 4 ATG shoulder press 25% body weight 10 reps 5 Dumbell external rotation 10% 12 reps 6 Powell raise 10% 10 reps 7 TRAP 3 raise 10% body weight 8 cross bench pull over 25%body weight 12 reps 4 mobility 1 couch stretch shoulders to wall 2 Jefferson curls wrist below toes 25% body weight 3 pariformis elevated pigeon 4 wall groin stretch butterfly, knees to floor STANDARDS

[@mikeb3167]

Ahh the sled dragon!!

[@longhairmullet]

I was feeling for the two guests standing at the end of the table for 2hours 30 min while other guy sits comfortably behind the desk in his chair for this interview.

[@tyagiharsh607]

21:00

[@skymcgrew9857]

Algo !

[@thaamainevent]

When will you have men larger sizes? I'm a size 13 so according ri your chat, I would need a size 14.

[@jamestrains8479]

Check out the penis pump behind Ben’s head. Works great 👍

[@Big_Hoff]

What are the shoes called? Trying to look for them

[@ethan-sq6zv]

They need a hip flexor machine too lol

[@Exodus26.13Pi]

From elite athlete to dying of obesity BACK to real health. Below is my life's work distilled. 🎉 Recovery: Inclined Sleep Therapy is free & an ancient practice CPAP Exercise: *Rebounder* proven in the 1970s as the most efficient exercise still. Unique health benefits. Food: Lean poultry, onions, & sweet potatoes replace unhealthy calories Dentist gum cleaning Supplements: Threonate magnesium, NAC, vit.D, creatine, taurine, *methylene blue-not with antidepressants* TENS for soreness & vagus nerve Their's more but this's most of it.

[@MartyMcFly506]

Why is Mark Bell that color? 🤔👦🏾

[@gregorymartinez7042]

I think we're all going to be okay with age I mean if Jackie chan can still do martial art fight scenes but just not all the crazy stunts anymore then we're good

[@bradsparling3873]

Ha ha, I had to watch an ad for Functional Patterns before this video. That is targeted advertising. Well played Naudi....

[@newjak10]

Screw the knees, look at those big black arms. Is he still natural. What a gifted athlete.

[@twrecksemtwrecksem1020]

Mark is standing in the background though, he looks smaller back there lol

[@forceoneX]

Keep race out of it u ignorant

[@Emotionlessxartist]

My gym can’t afford your products…..

[@GoneGuitaring]

The ATG Zero program exists so you can get in these type of movements without equipment. Having things like a sled and tibialis bar help if you choose to commit to this type of training longterm but they're also not necessary. There are DIY workaround for all the movements they train. Id say the Nordic Curl is the hardest to DIY but it is doable

[@MyRunningjournal]

Pause

[@Emotionlessxartist]

I find it a bit out of touch in the way of what if you don’t live in California and you want those groin stretches from his colleague? What if you can’t afford his machines personally and your gym can’t? I feel like there needs to be a more linear path.

[@CankleCankle]

Do you need Ben to workout for you too? You don’t have to buy all of the products, Ben literally will offer solutions to every one of his products if you don’t have the actual products. You can learn the exercises and execute without the actual products.

[@mahalkita7351]

@@CankleCanklebeautiful response, “ some ppl have problem for every solution” 😆😆 personally 👁v learned soooooooooi much just frum what he shares publicly… rehabbed myself frumma car/bike accident where it took me 3 months to even walk correctly,..it occurred on 8/29/21. by 8/29/22 👁was for the most part normal,.. & by the beginning of the fall this year even better.. 👁 practice capoeira so my body haz much higher demands than most athletez

[@poorbob6194]

We're talking end goal standards here. In his program (and on his channel) he recommends starting with the "zero" programs, which are practically bodyweight only. I spent $30 on Amazon and I found a tree to hang rings from and that's all I needed to train my way out of chronic pain

[@cyclingtothemoon2539]

Adverts every 5 minutes! Come on guys! It ruins a good podcast.

[@cheesedoodle2327]

Never trust a scientologist

[@francescaerreia8859]

If a Scientologist tells you 2+2=4, you gonna stop believing it? Like, I hate Scientology too, but come on now

[@CankleCankle]

Never trust a person who says never trust a Scientologist

[@brucejensen3081]

​@@CankleCanklenever trust a person who says never trust a person who says never trust a Scientologist. lol

[@LatimusChadimus]

Although the Jefferson curl is a decent addition, it is extremely unnecessary. It's like going over to a cable bridge on a windy day you're taking the cables down so you can rewind them. Pointless. I would put that movement in the rehab category and not the strength category

[@CankleCankle]

Is it unnecessary because you can’t do it properly?

[@ssef3232]

all of the movements start from a rehab toned down version, that's a big part of the atg spirit

[@LatimusChadimus]

@@ssef3232 yes, but, again, i don't see it as a necessity for strength training. Maybe as a recovery method

[@young_herc]

​@@LatimusChadimusI think it serves as a preventative strength accessory, but not a direct strength loaded movement. I can agree that it's not in the same position as the majority of the other movements. But I don't think it's entirely therapeutic. There does seem to be some valid utilization for strong spinal erectors in that stretched position, particularly for specific athletes (like wrestlers) that have to deal with lots of spinal flexion. Thinking of a zercher deadlift, Jefferson curls can still find their place into the right athletes program as a true strength accessory.

[@ThaRealSunGod]

It's not for practicality. It's for preventative strengthening. The Jefferson curl is one of the best movements for increasing lower back mobility