How To Fix Knee Pain with

[@TheKneesovertoesguy]

I've spent most of my life without my own social media accounts, a total "nobody", watching others. Now that I am able to meet leaders in the industry, I am pleased to be able to share when someone is GENUINELY a good person. Dane and his team are that. Dane is so passionate about helping his athletes. Dane had nothing negative to say about anyone behind their backs. He just wants to help. It's freaking heartwarming to see leaders who deserve their success. Thank you so much Dane for visiting me and giving my unorthodox stuff a shot. Means a lot. I'm incredibly grateful. Much love to you and your team and your family.

[@joshs.6155]

Just curious, for the reverse squat, can you do knee ups, holding a dumbbell with your feet, hanging from a pull up bar (or that leg raise, dip stand thing, not sure what it's called, I call it a mech)?

[@GarageStrength]

Thanks a lot Ben. That really means a lot. It was a privilege to work with you. This was an incredible experience. Jake and I both have been using these exercises and feel great doing them! I can't wait for us to do more stuff in the future together. I can say beyond the shadow of a doubt that you're the REAL FUCKIN DEAL! Good luck to you man. You're a BEAST!

[@rizzwan-42069]

@@joshs.6155 you can definitely do that a 100%

[@jacobharris954]

Have you ever thought about doing a seminar in London,England.

[@LoveBystroem]

Every word you say sounds like its from a saint just trying to find fitness truth.

[@Yaboishwa]

The fact that he is just…talking normally through the exercise and everyone else is gassed REALLY tells you how legit this exercise is.

[@michaeltelaak1452]

@@andyhurdman8884 what?

[@Shouzeegestof]

@@andyhurdman8884 seriously, what ?

[@krisboudreau3475]

@@andyhurdman8884 or he just does these exercises all the time and wasn’t exerting as much effort as the other guys lol

[@numbzmaheart5489]

@@andyhurdman8884 i don't agree lol Not at all

[@meandyou917]

Agreed. It means it was a good workout for the other guys.

[@artfulenergy6673]

Ben! You are a gift from heaven! I took the advice from one of your simple videos and began walking backwards for ten minutes each day for the past week… I also challenged myself to climb the stairs in my house going backwards, each time I go down - I climb back upstairs going backward…. Knees over toes. Today, I sprinted a very short distance which is more than I was able to do for over twenty years. God Bless you young man. Thank you for contributing to humanity ❤️✨

[@123Iamawesome321]

02:57 Sled: 8 lanes 14:32 Heel Elevated ATG split squat: 5 sets, 4-6 reps 1/wk 15:18 Tibialis Raises: 3 sets, 10-20 reps 2/wk (Watson Tibialis machine) 22:03 Nordic Ham curls: 3 sets, 3-5 reps 24:52 Reverse Squat: 20 reps @50% BW

[@dippermabelthoughts]

im so happy you done this!

[@isabellescantlandlebel3510]

why isn't this comment pinned at the top? thanks bro!

[@123Iamawesome321]

@@isabellescantlandlebel3510 because kneesovertoesguy's comment is thee OG... But the keeners will know what's important.

[@minni1094]

What is attachment for the reverse squat called?

[@GarageStrength]

Thank you to Ben for letting us come out to your gym. We learned a ton! Be sure to subscribe to Ben's channel 👉 kzbin.info

[@BillyMyHomey]

Ben is on point! On Jake and on Dane too lol excellent video. Thank you for sharing the knowledge. Just got a sled at my gym and can’t wait to try those exercises. ✌🏻☘️

[@bluewaters3100]

Ben is a Beast! Just walking backwards has done wonders for my chronic pain. I am 70 and want to be active until the day I pass out of this world.

[@noahpendergrass9744]

Im actually mad about how right you are. How did I not know? Id been lifting for 10 years. I blew my knee out in BJJ and thought it was all over. I began rehabbing my knee with these exact exercises, as you prescribe them. My knees have literately never, in my whole life, felt this good. Im addicted to the reverse sled, and atg lunge particularly. My knees feel strong and springy like never before.

[@noahpendergrass9744]

P.S. take it easy on heel hooks y’all

[@catriamou]

@@noahpendergrass9744 knew to this. what are they?

[@Will_Reyes4]

@@noahpendergrass9744 knee bars have messed mine up. Do you need a sled harness for the sled pulls? I’ve only ever seen him use one

[@jy2570]

@@noahpendergrass9744 does this work if I tore my meniscus?

[@caldwell971]

Bro reading this has given me hope. Some white belt tried to heel hook me and has blown my knee with an ACL sprain. Praying these exercises work

[@Tre325]

I've been suffering from Patellar Tendinitis for half my life and this guy is slowly changing my life. The sled work is something I've started to incorporate as a warmup for my workouts and it really helps woth the shooting pain in my tendons.

[@markusrowan7519]

4 months later how is it going? I have tendonitis in both my knees (right worse than left) and was wondering how much of an impact the slad has had for you?

[@Limits6]

@@markusrowan7519 Check out Jake Tuura's Jumper's knee protocol. It helped me a lot.

[@garrettlemieux4620]

I’m in the same boat has anyone had success? Should i keep doing the eccentric incline squats alongside atg?

[@nodruoJ]

How is it now?

[@randomname3383]

Dude, this collaboration is what I needed in my life. Two of my favorite channels! Thanks for all you guys do!

[@peady64]

I'm beginning to suffer from osteoarthritis in my knees. I workout all the time. I had no idea how tight and inflexible I was until I started using your methods. I suck badly right now, but I will get there. Thanks to you, I believe I'm saved from the knife. Thank you K.O.T guy and Garage Strength. You've given this 58 year old war horse new life.

[@thank_you2933]

I also was diagnosed with osteoarthritis, hopefully I will be healthy again, I love sports.

[@letsgoletsgoletsgoletsgoletsgo]

i am 41 and everyday my knee pain drags me down emotionally , i can't afford surgery

[@platisaurus9902]

@@letsgoletsgoletsgoletsgoletsgo My knee pain turned out to be a patella tracking issue, mainly from spending too much time sitting on my ass behind my laptop. Strengthening the posterior chain fixed this problem.

[@taiiiz3969]

Hey how is it going?

[@Senseibadman]

1 yr later … how’s it going ??

[@robschilke]

I adopted a lot of Ben's ideas when I was developing strength and end range position when I was learning weightlifting in 2021. It's nice to see you two collaborating!

[@jamesambrosini2026]

You guys have have helped me TREMENDOUSLY me knee pain is fading away, by the way I am 71 it's never too late to recover!😊

[@war_josh1550]

This video is a gold mine. Definitely going to be sledding atleast once a week from now. After doing the sleds today I've never had a quad pump like that and the best part was my knees felt zero pain.

[@Limits6]

How did it go?

[@frankiebiase6632]

I’m 27 and have been dealing with horrendous knee pain every lift and every day for the last 2 years. Finding this is giving me so much hope that I can fix my knee pain and get even stronger and more athletic.

[@alinsebastian9592]

How's going?

[@Zankras]

Have you kept up with it bud?

[@alefbrito2878]

I've been doing atg split squat and my knee pain got much better. I'm not feeling pain. But i'm affraid of adding extra load. Could you tell us if this worked for you?

[@EdwardsNH]

Hahaha! I'm remembering back to your comment about how he couldn't beat you on the sled, and then you threw that clip in... Brilliant! Really appreciate you for posting this. As usual, great video

[@hamm0155]

Yes, my thoughts exactly!!

[@jfb.8746]

The collab we all had been waiting for!

[@GarageStrength]

🦾🦾

[@reynoldmacabitas7919]

Thank you, i've been sufferring kneepain for 3 yrs, now started doing all these , it really changes the sthrenght of my knees, Real Deal best for knees!!

[@ugyennorbu7325]

Many people talk about bulletproof knees but this guy makes sense and his exercise actually works. Thanks for sharing

[@Kurtiswayne91]

I’m a trainer and started implementing the atg split squat with some of my clients. Several of them asked about the back leg during the squat, saying they feel it a lot in the hip flexor. I would agree, I think the atg split squat is beneficial for stretching the back leg while simultaneously working and strengthening the front leg. A truly incredible exercise all around, especially with the right intentions behind how it’s implemented.

[@user-ee1fn4vt8b]

Don’t you mean split squat? Any squat variation can be done ATG.

[@Kurtiswayne91]

@@user-ee1fn4vt8b yes, that’s what I meant. Thanks for noticing 😅

[@efisgpr]

They can also stretch the hip flexors while sitting on a chair, especially post workout of before bed. Sit in the corner (knees across two sides at 90° between femur and chair edge), just like a box squat, then bring one knee down and internally rotate the hip to let the knee point down. The pelvis will rotate away from that leg. Abduct the other leg. Reach up with the hand of the leg that is back...knee down, hand up. The other hand can grab a table or desk...or the back of the chair for more flexible clients. This isa normal stretch of course, but without the weight bearing component. This allows it to be more focused on flexibility and allows one to relax, which helps with winding down both in the cool down and nightly wind down. Of course, it's also a better stretch this way -- though it doesn't build strength at length, of course...... however; it allows for more length next session.

[@38Fanda]

geoffrey verity schoffield does the bulgarian split squat with the back leg almost horizontal, just like kneesovertoesguy has his rear leg horizontal in his split squat variation. all in all I love it, high rep that shit and my quads get huge and I get injury prehab. amazing, and my hips feel 100000x better than doing bb squats.

[@topsysdad1]

The fitness revolution created by Ben is incredible, to turn the tied of common thought and stick by his methods is inspirational. I love that he shows humility and a desire to help others by making his content so public and open.

[@chadstrickland2389]

Love Ben Patrick. I've been doing Zero for about a month and already huge pain relief. Thank you!

[@GarageStrength]

Great to hear!

[@richardjessiejohnson9108]

this is the collaboration I've been waiting for. thank you both. a master class on. performance enhancement and injury prevention.

[@sanki7087]

Woahh 🥳 very happy to see you guys together !! Well I have to say this that kneesovertoesguy is a very humble person 🙌

[@GarageStrength]

He was awesome to work with!

[@dimitarmetodiev2877]

You are my favorite people on KZbin. Happy to see you together.

[@GarageStrength]

Thanks. It was an awesome experience!

[@EFTTappingwithHeatherAmbler]

This is such a helpful and inspiring video. Thank you, guys, all three of you! About 6 weeks ago, due to knee pain, I had to stop doing squats. I discovered Ben's knees over toes stuff a week ago. Started doing sled pushes and pulls the same day. I absolutely love it! It's really fun for me, and squats were NEVER fun for me. Up to 235 pounds so far, and my knees feel great. Am also doing backwards walking on the treadmill, and a couple of Ben's other exercises. I'm 53.

[@bryanholzer2782]

Thanks a lot for this. I've actually had a lot of pain in my right knee from ATG squats to the point where I could only tolerate doing slow eccentric squats anymore and trying to get into my snatch start position was painful. I started some rehab with a sled but hopefully this will give me a better overall rehab process.

[@AJHDC]

Yes - I had some pain initially as well! I made the mistake of not regressing it sufficiently for my strength. I actually had the mobility, but my soft tissues needed time to ramp up the intensity. Now I can roll through the atg squats clean and pain free. The "short range" patrick/poliquin step ups really helped to build while avoiding pain, if you don't have the sled.

[@mikea327]

Me too, had more pain, not while doing the excersize but during normal activity. I stuck to all the workouts and now zero pain

[@jacobharris954]

Same I stop squatting to rehab my right knee, shame and I just stated doing 100kg work set lifts few weeks ago, which my new PB

[@ardraosborne460]

😂 Yooooooo I can’t help but laugh at how exhausted they are. The intensity looks real as Ben talks to them like it’s easy. Definitely giving this a go.

[@travisoutlaw9511]

I'm trying that sled work out tomorrow. It looks money! Good stuff men, thank you🤙💪

[@ThorPughet]

Nice one guys! Both visitors became little kids again, as they were struggling with fun exercises. Congrats Ben for you calm training philosophy, it'll become standard soon. Cheers!

[@MouseRata]

Hooray!! I’ve been waiting for you two to link up!! Also, whoever edits your videos is awesome!

[@ijrebuck]

he might've gotten you in the whole going backwards thing haha. glad you put that clip in there this was a great collab. i love the positivity and exposure here. you have a new subscriber.

[@USAtoNZ]

Ben Patrick is blowing up with popularity! Glad to see it!

[@jacquihunter406]

I am old and nees to strengthen my knees and back to care foe my mom. Thanks for the information.

[@catriamou]

Great respect for your intentions!

[@m.chavez4431]

I need to find where I can get a sled. I have the worst knees, hips and lower back ever. I have herniated disk from C1 to my tail bone. I have so much pain in my thighs, knees, calves and feet. I am so glad I found this site. I am stretching my knees now. I have beat up my knees from being in the fire department and in law enforcement for so long. thank you for this, I am now so motivated. I have always been athletic and since my knees were so bad I stopped working out. but now have something with doing these exercises.

[@jamborini]

Love the curiosity & willingness to try something different. Great video!

[@makethedifference9595]

I am a strength and conditioning coach,but when I started to watch you,I found actually you are the whole Bible because of your knowledge and passion to teach,and I found myself a single letter of the alphabet of that Bible and I am overwhelmed digesting every single day your knowledge, feeling powerful,feeling full of knowledge. I am always hungry for knowledge and you are actually providing everything,just everything.I just want to eat all at one moment,that is my state of mind .❤️❤️❤️

[@mmartel]

What's better than two of the best, most genuine, and most helpful fitness coaches on the planet doing a collab to help us all get smarter? Seriously great stuff. Time to get a sled and start with those hip curls...

[@MannyRamos17]

The burning sensation is our friend. 🙏 Keep motivating and inspiring 💪👏🔥

[@flywesleybyrd]

Would climbing stairs backwards be somewhat the same as this? And then maybe descending stairs backwards?

[@DoughBoySon]

Great collaboration guys! Definitely seeing results incorporating these types of exercises in my sessions.

[@miketerenzio6547]

Wow wish I saw this before the surgery ...can't wait to try this...thx a million gentlemen. ❤🙏

[@Shahrukhsa]

Keep these collabs coming coach! You are a future KZbin giant in the making

[@Showdownxlm]

as an athlete and bodybuilder i can see that most of these exercises train muscles and movement patterns that are usually missing in our training. For example, tibial strength and hip flexion is in passive stabilisation on the way down in a squat. So basicly these exercises are training typically neglected parts/weak links. My hip issues for example were resolved with hip flexion strengthening, (i did hanging leg raises which are not alot different to the lying cable lifts)

[@pedrosalgado278]

Great video! How many sets and reps in each exercise? Thank you!

[@spud1300]

What an epic collaboration!!

[@BareStrength]

I absolutely love the KOT way of training. I try and spread it to my athletes and had great success. Love seeing you two collab!

[@michaeltruesdell6679]

What was the weight, and it's percentage relative to body weight for the sled exercises?

[@DM-sq3jm]

Two of my favorite fitness channels in one video. Awesome!!!

[@EdwardsNH]

Two of my favorites. Ben! You're everywhere!!

[@trinasmi]

I really appreciate the way you Always listen to your body!

[@derekburns8471]

Really enjoyed this! So train the opposite of the traditional lift. Seems obvious, except that no one does this. Genius!

[@PURPL3_R3IN]

It’s crazy bc I was just watching you two and literally 2-3 minutes later a collab, and a very informational one at that.

[@danafatujr7214]

hahahahah phenomenal USO...During your live talk on 11-4-22, you said, warm up, knee wraps to keep my knees warm, SLID WORK,,, thanks for the recommendation for my crunchy knees to strengthen my knees to show my wrestlers how to lower level, take a nice smooth compressed knee wrestling shot...Coming from a HWT class (in 1985) when working on lighter weight wrestlers, and if im the only coach, i have to show I can do it. I love playing with the bigger boys, low shots not too much but standing single or a power dbl..I subscribed to you but I was recommended to see this kneeovertoesguy as well...AND yes, my son is 7th grade and starting to spurt(yah baby) im one of those fathers who now i gotta see if i can make or buy a residential slid...for his football and wrestlers power and my crunchy knees...Mahalo again..

[@abdul-rahmanlawal2183]

5:10 Props for putting that in the edit😂😂😂😂😂

[@rquino4210k]

Been dealing with knee pain for the last year while squatting even with regular walking depending on how my foot hits the ground. Definitely going to incorporate this going forward

[@rawreal477]

So what should I do when there is so much fluid in my knee that it is painful to try knees over toes? Is there a way to reduce the fluid when it’s there and reduce how often it comes back?

[@ozancanca9740]

I had just started to get knee pain from jump trining this was perfect timing!

[@cesterly4668]

love Ben Patrick.....thank you.

[@bryan212]

Amazing collab! Great video

[@GarageStrength]

Glad you enjoyed it!

[@jiujitsuismyoutlet]

Dane, thank you for the expert info you bring to the game. I’ve learned so much watching your channel and applied it to my jiujitsu training program. You helped me bounce back from a bad concussion and get strong again. Thanks man 😊

[@BenjiManTV]

Thanks for this.

[@GarageStrength]

Thanks man. Glad you found it helpful 💪💪

[@slade7764]

Greatest Collab the world will ever see

[@diagonals792]

Ok I'm so excited by this. I'm post ACL surgery and I've struggled to comfortably do much squatting or lunging volume without pain or swelling. Stoked to find this alternative approach

[@BD.647]

You got some updates?

[@diagonals792]

@@BD.647 the ATG split squat seemed to aggravate my knee swelling. The Peterson step up is amazing. I do Bulgarian split squats and high bar squats instead of atg split squats because I can't seem to push the full range of motion at the knee just yet. Everytime I tried the ATG split squat my knee would swell up. But perhaps that's unique to my knee, can't comment

[@christianharrison4448]

@@diagonals792 perhaps try scaling down like Ben says? For example using no weight, and putting your front foot up on a step and working until you can do it without pain

[@diagonals792]

@@christianharrison4448 nope, doesn't make a difference. I've taken this movement out of my training and I'm doing much better than I ever did with it

[@sergiosalinas2408]

Is it safe to do those exercises when you suffer the bone on bone knee problem???…..thank you!!!

[@Deondre_Clark]

The collab I've been waiting for

[@fifthlevelbard9541]

"The way back I was dying...." but it was a gentle kind of dying, it was so polite.

[@IronMantisMartialArts]

great video, nice seeing other working on this flexibility. Very common in traditional Iron Mantis Kung Fu and the Sports Performance Training as taught to me. Thanks for sharing. I love the sled details as well.

[@1adamgarcia2003]

this would be ok for osteoarthritis? please anyone that is going through pain.

[@lucitapelayo6226]

been waiting for this collab for quite some time coz i know it's goin to happen. and now here it is! awesome! there's so much gem in this episode. savor it while it lasts...

[@simianrogue]

KOT Guy is the man I want if ever my car needs a bump start.

[@cygarner1834]

Thank you for the insight to improve the things that I do!!!

[@johnjustice8478]

Great info. Just what I kneed!

[@IMGDirect]

This was amazing!! I’m pretty seasoned as a lifter and I learned a ton. Definitely going to try this stuff.

[@saized7494]

i dont have knee pain ... i have tried this exercise with a siimilar house made one and it is excellent for strength and endurance

[@subbaraonalinimurthy1113]

Does this help with bone on bone of knee and lower back pain

[@NintCondition]

Lol I love how in the last video the big dude issues a challenge to The Kneesovertoesguy that he’s not stronger than him backwards and he had to eat his words and I love how he admits it in this video ❤️

[@2ira2]

Where can I find a program or smth for a beginner?

[@cosmoinnes5039]

Been struggling with knee pain for last few weeks.. did this had instant relief. Kept at it for a few days and now no pain. Thank you!

[@matthewbickham4065]

Makes sense great video with knee pain will def try it. Thanks

[@hamm0155]

Love it! Glad you got him on!

[@kojsiusoaliu6772]

Just try some skillmill, especially reverse walk with heel finish. Changed my life.

[@jeljel4037]

Knees Over Toes Guy was recommended by another utuber I subscribe to when I wrote I've had very bad knee pain for at least 8 months now - MRI and Xray - did not show anything. Feels like a ligament pull on the outer back side of my knee. I know I was bending wrong and had been feeling a bit of strain when I had to bend down, but one morning I woke up and felt like a truck ran over my leg. It's also started to hurt on the inside front of the knee from one of the PT exercises a therapist had me do, even though I was very slow, careful and deliberate I felt a quick "stab" in the area. So between the 2 sore spots I just hurt all the time. I finally began an Rx pain pill but I don't want to go that route for very long. Pt thinks I should be better by now, and although its not as severe as it initially was, its still a far cry from being "normal". Is there any help for me? I'm not sure whether I should be stretching it or leaving it alone. Biking is easier than walking for me, less pressure.

[@blaizewhitaker7345]

should I do these all in one day or implement them into my current program

[@sanki7087]

Well I knew this from a long time that you guys will collaborate in future😎

[@owen2002]

Woahh this is the video calloboration, ive been waiting for🥰

[@OLPHC13F]

Do you have any fixes for Shoulder Pain? Or which resources I can use for that. I have arthritis in my right shoulder and it had substantially affected my strength gains in that arm

[@jeanne8380]

So 😂 and extremely educational ❤too. Thanks for sharing.

[@Pacmanrxa]

“Knee’s over toes guy” I have been following you forever I would love for you to have a work out program on Tonal. Maybe become a coach thank you for all you do👍😊

[@khalidboussif8850]

Hi Ben Thanks for charge, advices with science behind action How do we plane some tools and drills with another train sequence ?

[@Iconic3509]

Hey Ben , Some of your videos have the angle block while doing the split squats , others don’t . Do we need a block ? Is the goal to eventually NOT use it ? Thanks so much !!

[@789genie]

I love y'all's relationship ❤️

[@danielboschmann1701]

Awesome stuff! One of the best videos out there!! Thanks !!!

[@kirkusarelius3365]

OUTSTANDING 👊💥

[@youngsuit]

What's the distance on the sled run and pull?

[@dianeadamick1405]

I just bought the book "ATG For Life" and have been following the 1st program. My question: can I do this daily, or nearly daily, or is there some sort of law of diminishing returns at play here if I perform this more than say 2-3 times per week? TYIA!

[@tedlessor3887]

You can do all of them daily

[@factoryoffaith]

I have a partially torn meniscus and am hoping to avoid surgery if possible. Is it plausible that a person could strengthen the right muscles to avoid further damage?

[@btarb242]

i got partial tears in both of mine about a year ago. Recently went to a specialist and she said surgery is reserved for more extreme situations where the knee fully locks. She advised physical therapy to strengthen quads and core muscles to take strain off the knees. I'm of normal weight so it didn't come up, but i imagine if there's an overweight issue then that'd probably be a priority to resolve to reduce strain as well. I just picked up ben's book and going to give it a try for a month or two to see how it goes.

[@ronaldnichols9945]

There is no sled at my gym, but it has a cable machine. I started pulling 50 pounds walking backwards. After 8 months, today I pulled 170 pounds for 5 reps. My legs are super strong now! My dead lifts are getting easier.

[@DeturaArizona]

I just came to the comments to see if there was an alternative if your gym doesn't have those sleds, so thank you for your comment. What position do you keep your hands/arms while walking backward with the cable machine?

[@ronaldnichols9945]

@@DeturaArizona I use the lowest setting to the floor so that I'm pulling up as I walk backwards.

[@johnjustice8478]

3:30 You've both got long legs but see the way, Patrick was taking fewer steps, driving the legs in full range of motion

[@562Samarie]

Can you please share a link or tell me the name brand of the black wedge that you used in this video on exercise #2. Thanks

[@Th3FuNkMan]

Did you ever find one in looking for one too

[@nickfleming3719]

What about lateral motion?