Knees Over Toes Guy Interview (Backwards Walking, Joe Rogan & More!)

Mark Bell, Ben Patrick aka Knees Over Toes Guy & Nsima Inyang - go for a walk around the block in West Sacramento & talk about a wide array of topics.
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[@TSIMPSFILMS]

Don’t sleep on the cameraman, bruh buildin his tibs walking backwards while filming the group from the front 😴😳🚀🧠

[@seanheggie2138]

This channel has great energy. What a team

[@brainhakker7133]

I liked it better before all of the Preaching . Turned into a Sales pitch every episode or a , let me convince you of this ..... gets old

[@JesusOnlySavesEternally]

He has great energy because he workouts out everyday, likely throughout the day. Let’s go!

[@JesusOnlySavesEternally]

@@brainhakker7133 get your hinnie out and do the work he has shown instead of watching the vids for more “instructional info”

[@jons78733]

I will not go into details but, I am recovering from a bad off-road motorcycle accident that happened a year ago. I was making extremely good progress with my recovery and fitness. Then I started watching KOTs Guy and Mark’s videos. Wow! What a difference this has made! I feel twenty-years younger. (BTW, I’m 60 years-old) My strength, agility and balance is over-the-top and it has been completely pain-free. My trainer can’t believe the difference and improvement in the gym is truly amazing. Thanks so much!

[@user-dp4qn5zk5w]

I'm an over the road semi driver. Just realizing that I drop off and pick up right around the corner from you guys. Getting my knee back together so I can step back on the footballfield. So far these videos have helped. Thank you

[@TheAjaiRaj]

Love this interview format, with you guys out and about, moving and exercising while you talk. A nice change from the usual format and an inspiration to move around a bit while listening.

[@clouds413]

I don’t have access to a sled. I use the treadmill at .5 mph - backwards, forwards, & sideways. I also walk at +/-3 mph forwards, backwards, lateral (right & left)(front & back), & grapevine right & left. I was already doing the walking- you have inspired me to do the slow/heavy. Thank you for all you teach.

[@kirkusarelius3365]

Luv the conversation and sharing about yourselves.

[@kobalt77]

I loved watching this, thank you so much guys. Big learning for me.

[@sevenstringsamurai]

Your progress with the knee is outstanding Mark!

[@eugeniustheodidactus8890]

Just started *uphill backwards walking* and my legs feel great after a few times. At age 66, I have no knee pains and I certainly will do this in order to keep my knees and legs in good shape.

[@jaynestrong9211]

What type of distance do you cover or do you just do it for a specific amount of time?

[@eugeniustheodidactus8890]

@@jaynestrong9211 Hi Jayne. *CAUTION:* Backwards walking must be taken slowly and built up over time!!! I am in a wheelchair from it, after 4 days of BW and also doing midly *aggressive uphill-backwards-walking.* This is my first video reply in one week, after causing toe-sprains in BOTH FEET ! ( Yes.... stuck in the house until June.) I absolutely love how my legs feel after BW and will go back to it in time. I am a guy who lives for yoga, walking, hiking, mowing lawns and motorcycling, so my feet were already very well conditioned. So this injury totally shocked me, but _BW is said to activate muscles and tendons that have been dormant._ Also, my toe sprains may have resulted more from transitioning from forward to backwards roughly 10x in a 1mile walk. That type of twisting tension might be hard for the toes. So, if I had stayed on the level pavement during my BW segments, and transitioned carefully, I'd likely be out on my Harley right now instead of riding this wheelchair.

[@selfxmilli2715]

@@eugeniustheodidactus8890 how do you feel now because the reverse movement actually hurts you long term

[@selfxmilli2715]

Can cause non contact injuries micro tears in fascia stress fractured in bones .

[@kenminleong]

Sure hope you guys have more content with Ben! It’s an instant click when I see you guys together!

[@amandalatter3002]

Love this! Keep it up guys!

[@TimMurielloOfficial]

just the passion and energy keeps me watching this. Ben is a super cool dude. Hired him for basketball training before.

[@sunshinecitypersonaltraini7228]

Great conversation! I have been doing some of these little things on my walks too. When I come across stairs I sometimes walk up them backwards, some people give me confused looks but oh well haha

[@brainhakker7133]

I cannot get the backwards up the steps .... guess my knee isn't strong enough yet or something . I have been rocking the step downs and I've gotten pretty dam good at back walking but the Back-up stairs and the backward on the treadmill my brain can't get with . Any tips are welcome :-)

[@sunshinecitypersonaltraini7228]

@@brainhakker7133 Are you able to do reverse lunges? Doing these on flat ground may help you work up the strength to walk up the stairs backwards. Also, if you have access to a sled doing reverse selds at a low weight will also help you build up strength. Hope this helps!

[@user-kr8ms9mj3t]

Inside Asian countries, if two guys wear the same white t-shirt on the streets, they’re considered to be a gay couple

[@coryk2222]

Great video gentlemen. Thank you.

[@billysmith7990]

such quaility! loving the content mark and Nsima, keep it up guys! cant wait to listen to the kelly staret podcast!!

[@alanc376]

I don't have a sled, but what I sometimes have done is drive to a vacant parking lot, put my truck in neutral, kind of sit on the back bumper with the back against the tailgate and push my truck while walking backwards. Then I'll move to the front of the truck and do the same thing with my back against the grill just alternating every 40 or 50 feet to get the same effect.

[@artuvwar]

Good stuff as always guys

[@Seby-biketrial]

I ran for 2 semi maraton and in one of the trainings i thought what if i ran backwards and i was amazed how hard my muscles worked. But after watching you guys i realize how important back running is. Thanks for sharing!

[@jessmartinez5756]

you guys literally inspire me and motivate me to get at it!!!! keep sharing and preaching and teaching!! Partners in healing!!

[@user-kr8ms9mj3t]

Get rid of the metrosexual black dude and we’re good to go

[@user-kr8ms9mj3t]

Either that, or he needs to inject ten thousand percent testosterone and get rid of the estrogen, something.

[@c.r.hackett6464]

Super great info..You guys are awesome

[@diamonddbw]

I'm 75 & started walking backwards down stairs. Also walking up backwards, and focusing on bringing toes down first, with knees above. Thank you guys, BIG!

[@eniolaelisery1503]

That’s awesome

[@carmenrojas4469]

I’m gonna introduce this backward walk to my mom and myself it’s fun and helpful thank you 🙏🏼🙏🏼🙏🏼

[@paraglidingnut26]

I'm becoming addicted to all your videos Mark. Fantastic info!

[@cfvasconcellos]

thank you, getting older and need to learn new body exercises to adapt with growing.. love and light.. God Bless!

[@jcmdal3609]

Years ago i used dive into Rhadi Ferguson mobility stuff. He was a huge influence for me doing single leg piston pumps to warm up. Rad to see all this resurface in some form. Showing the benefits of the movement for over all mobility and health

[@briancaldwell1504]

Absolutely awesome and knowledgeable! I’ve had 5 surgeries and still compete! The knowledge you, Ben and Mark Wildman put out have helped me build a program to rebuild a torn adductor tendon, torn pectoral, torn rotator cuff, meniscus repair and elbow scope all on my dominant side. The knowledge is key to building a program for what each individual suffers through!! Thank you

[@sonampaldenbhutia626]

How are you now ?

[@ostron_730]

haha I love this, I run backwards up the hill by my house and getting plenty of looks. But I can feel the difference in my knees, its great stuff!

[@inutsiaqolsen3969]

Mark and Nsima is wearing Vivobarefoot shoes and Ben is wearing Xero shoes. They both have in common is 0 drop 🤘 They should make a video about the idea behimd the shoes - as there are a lot of benefits just by switching from "normal" shoes to barefoot shoes 👣

[@davidjd123]

when I was younger I used to run really fast and beat all the kids at my school, i use to race some kids running backwards, i got pretty good at it, then I would get into boxing, I saw ali jog backwards and I started adding jogging backwards in my roadwork, Ali said it helped him fight backwards and it does, I was the best at fighting backwards in my gym. I stopped doing all that, gotta get back into in.

[@quackhouseproductions5572]

That’s it! I’m off to the local farm and getting an old tractor tyre to drag up and down my driveway

[@thrill_hill]

So playing defensive back since a pop warner , college and semi pro has played a big part in why my kness still feel great into my early thirties makes more sense.

[@matthewman249]

My hip flexors were a weakness. Thanks to y'all I know how to fix it. Back hurts, but not as bad as my ego 🤣

[@jkz628]

I can do all these movements Thanks to you

[@rochellet7303]

Loved walking and hanging out with you guys. Also glad to hear you mention the issue of what others think of you at the gym. Thought it was just me. Took me 3 times at 24 Hour Fitness to get the nerve to use the sled. (Mostly cuz there was so much weight on it I couldn't get it off! Also cuz people were in my "row" to pull the sled and I didn't want to ask them to move.) Now I'm going to just wait until people move and move the sled a little and then gradually add as people leave. I did it the other day for the first time and the workout felt phenomenal. I asked the 24 Hour Fitness employee with help on the straps. The way they were set up didn't look right. He was like, "Uuuh, I'm not really sure." Oyyy. Raise your hand if you're surprised. At least I got him off his cell phone and got him to walk over to the sled. I knew more than he did. Confidence built. And I figured out that no one else give a f*ck what you're doing. They're too busy caring about how they look. Human nature is funny. 😂 Let's GO! Sidebar: While I was walking backward on the treadmill, a guy came up to me and says, "Hey, you must be watching the same guy on KZbin that I'm watching!" Total bonding moment. Good stuff. Your word is getting out, Ben Patrick! @thekneesovertoesguy

[@samsmom400]

I'm so glad you posted your experience! I'm an out of shape 63 year old woman who went to the gym and no one knew how to help me with the sled. I rewatched the videos and ordered a sled belt and then went back to the gym. Like you, I had all these guys that were doing stretches and weights on the turf. As soon as I was about to start, this man comes over and says, "You should have more weight on that!" And was making fun of me. I said, "Youre probably right, I've never done this before, please feel free to show me how to do this." He mumbled as he walked away that he's never done that (the sled). Well, it had 40 lbs on it and I think it's too much for me right now. But, I don't know how to get it off! I've done this for a week. I'm going in tomorrow and I'm just going to ask someone to take it off and put on 25 lbs. How's it going for you? I'm afraid that if I tell too many people about this that I won't have access to the one and only sled in my very small town!

[@rochellet7303]

@@samsmom400 Hi Sam's mom. Your reply got buried in my email. Sorry it's taken me 6 days to respond. I think it's so funny we had the same experience. (Nice guy to drop a criticism and then take off, btw!) It's going well for me. I don't have a sled belt, so the most challenging part is finding the TWO 3-inch resistance bands that one of the trainers showed me how to use because they're always put away in a different place. I connect the two and then connect that to the sled, step inside the farthest loop and start walking backward. When i get to the end, I push it forward. 10 times. It feels like forever and I swear people are thinking, "Will she ever finish?!" LOL But it motivates me to keep pushing and pulling. What a great workout and building of knee strength. There is ALWAYS 3 or 45 lb. disks on the sled that i have to remove. I leave one 45 pound weight. I slowly remove them (and realized no one is coming to my rescue to get them off! haha) I tried adding an extra 20 lbs but it was too much. I'd rather have less weight and be able to move it without making guttural sounds. 😂 That's my story so far. LMK if I can answer anything for you. Did you get the sled belt connected ok? How's it working? (It was not a good experience when I tried to use the wrong size resistance bands because they couldn't find the right ones. Hoping the sled belt works for you.

[@hectordehesa2118]

Great stuff! Hey mister Mark, what kind of shoes are you wearing? I’m looking for some flat shoes like yours.

[@shredcity7217]

Nsima, I gotta know where you get that shirt from. Im a fit dude, with a fatttt neck, and always have trouble finding shirts that don’t fit like chokers. lol. Thanks yall for the video, been following all of you for awhile now. Solid stuff!

[@thecount1001]

what a beautiful bromance.

[@JamieHaleyy]

The hidden mental aspect of doing unconventional exercises is absolutely true! I noticed the same benefit from wearing Vibram Five Fingers, one of the best ways to insulate yourself from the judgement of others is to deliberately do something you know will evoke it and then sit with it

[@GabrielPipolo]

That's, pretty much parkour! hahaha amazing by the way!😂

[@brianl2595]

really cool seeing you three influencers at this level talking like real dudes

[@finnomara4148]

Would reverse motion on an elleptical machine have any of the benefits when confined to indoor house training?

[@bilalturkan8004]

I’m watching this video while running backwards

[@YTDLW064]

It blows my mind that this process was never taught in basic exercise classes in schools, the military or gyms. I did 20 years in Navy Aviation / Jet Mech. My knees are shot at 59 years old. I’ve already had left total knee replacement & my Surgion told me that I can never run, jump or even try pickle ball because I have no ACL or PCL and need to keep from wearing out my knee parts. I just ordered / received Ben’s book from Amazon. It’s a very easy read & explanation / pictures are great. Only thing I’ve bought was Zero 360 Shoes because all other sneakers have elevated soles which is counter productive to …. Knees Over Toes workout (my opinion). I see so many strong healthy looking men & woman, but they can’t do what Ben Patrick’s does in having strong knees w/out pain.

[@T.R.A.I.N.I.N.G.]

these guys walking around talking about how "mere" exercise can rehabilitate pain and injury whilst outside a bayer headquarters is just fucking iconic.

[@shanemalone6263]

Had a dream where knees over toes guy became my roommate and we went for a walk. Whenever we crossed a road he would do backwards ass to grass walking lunges.

[@drip369]

That's interesting that Mark brings up going downstairs backwards because of course people with knee pain that still want to lunch you would tell them to do reverse lunges but then when they start getting stronger in that single leg aspect and they want to do more I always told them to go downstairs backwards and climb up the stairs two at a time and over time they start to feel better with the knees because they are actually starting to get their knees on a bit of a load while still not putting a lot of weight in their hands and over time they start doing Bulgarian split squats but that's interesting about the backwards walking, I'm going to have to practice and test and see what I can learn from this

[@pamgibbons375]

Good for recovery from a total knee replacement ? How far to start ? Pre surgery I was walking backwards 350-500 yards everyday..

[@rickybrown6585]

Siiiick

[@LykeArgy]

Camera guy filming this has to have the strongest knees out all of you

[@arnaldosifre2706]

I walk upstairs in my house, and everyone thinks I'm nuts, but after years of knee pain it's gotten so much better. Guys this is great information for free. May God continue to bless you and give your family good health and wealth.

[@arnaldosifre2706]

It has given me outstanding balance and helped me also when I play ball.

[@meatbasedvegan4859]

you walk upstairs? lmaoooo u complete MAD MAN!

[@mohamedorayith4626]

@@meatbasedvegan4859 he probably meant walked backwards up stairs

[@shaliniagarwal6076]

I have this Chondrimalacia pain, patella maltracking. I used to run 50 to 60 km every week before this knee pain started 2 yrs back. Could you guide?

[@Angelwr1luv]

This works your abs, legs, butt, lower back on a treadmill, it feels really good.

[@JonnRamaer]

Been doing one.leg.side way step ups for a few years. From shallow range to deeper range, deliberate and slow. Makes greater strength, considering a painful knock knee condition,(clinical genu valgum).

[@brainhakker7133]

I have been doing to forward ones ... are the side ones more difficult ? I have to hold on for the front ones >_

[@JonnRamaer]

@@brainhakker7133 the forward ones were/are more difficult for me. I hold on for both, though. Exercise with genu valgum is different. Nearly all the guys we watch in these videos have good leg alignment (femur-tibia), good straight legs. Forces are transmitted properly. In genu valgum, forces are off centre, strainful. Affects spine, hip, knee, ankle, foot. With this condition we need more care. Test the side step up, shallow depth first, and do hold on for balance. That is by no means wrong.

[@JonnRamaer]

@@brainhakker7133 also, I am working on developing a corrective functional leg brace of my own. Fed up of experts saying its too late, live with it. I have a conceptual design; working out the engineering for durable disc-hinges at the knee...the gradual adjustment methodology is simple. I will develop it, make a proof of concept and use it to attain final successful result. Then figure how to share it with others who have the crooked leg issue. Closest remedy I found online has been the operations at Ladisten. I need this brace, WE (others like me) need this brace. Im working on it. Thumbs up!!

[@brainhakker7133]

@@JonnRamaer Awesome ! My right leg is shorter and my entire body is very different from left to right . The back walking has saved my right knee and I'm trying hard to fix myself .... but now I'm 42 ...... and man ole man , 40+ is a whole nother animal completely. :-(

[@JonnRamaer]

@@brainhakker7133 keep going man. Don't give up. I recently was doing those tear-drop squats...squatting down to the tip-toes... was getting good workout. Then one day (rolls eyes) over did it!! Was loving the burn, went for overkill on the reps...so yeh, now have inflammed right knee for about three weeks now. LOL. Take that over zealous-man!! Ha! Over Zealous-man, my alter ego...whose super power is stressing out his joints and inflamming them. LOL.

[@andi280379]

I just tried the atg split squat. Elevated. During the first rep my knee made a loud cracking sound. Should i be worried? There is no pain or anything else.

[@Thisisit164]

Nope! The split squat will strengthen the tendons and muscles around your knee and will eventually eliminate that noise! Just use a higher elevation and slowly regress

[@meatbasedvegan4859]

YEs be worried. You should be doing A$$ to mouth split squats instead.

[@rmmm6725]

Nah

[@helenjohnson7583]

Where are you guys walking, please? But seriously, this is so watchable! Learn as we go.

[@hawg427]

Mark, did you watch the IPA Pa. State meet at York Barbell. My buddy Mark & Ellen Chaillet put it on. Look up Ellen Chaillet on FB and she has videos there. Somebody set a Bench record of 1236 I think.

[@michaelwellner6292]

I am doing the backwards walking “ But I will start backwards jogging and the sprinting ASAP. Thanks folks

[@miroslavmusalek9194]

Hey, what does Ben think about Pistol squats or even harder version Dragon squats? And does he know Ido Portal or his friend Roye Goldschmidt .. his mobility and control are so crazy!

[@willgathers9555]

Is the backwards run/walk still effective on a treadmill? And also is there any value to doing it at an incline?

[@mikecastelluccio7072]

Do it flat on a treadmill with no power. Heck…unplug it. That resistance will be perfect to assimilate backwards walking with a sled

[@LetterQu]

My gym added a sled to it couple months back and no one besides me and 2 other people use it. I really hope people don't start using it cause then I wont be able to use it haha.

[@treefitty937]

Recently I’ve been seeing people use it more often😂

[@charleswaples4574]

It's the attack of the killer short shorts 🤣

[@gabrielcerminara8257]

Dead, they brought back the 70's

[@charleswaples4574]

@@gabrielcerminara8257 👍🤣🤣

[@answrtomeb8076]

Any advice for young athletes that play flat footed ?

[@johnjustice8478]

"Strength is never a weakness. Weakess is never a strength." You never met my girlfriend.

[@charlieparkeris]

Talking about getting weird looks in the gym, last week I was doing shoulder bulletproofing exercises, and some douche and his girlfriend were muttering to each other, I heard him saying, "hey look, what's he doing?", and them laughing to each other. They were being totally inappropriate in the gym in other ways, all over each other, making fools of themselves but thinking they're doing the opposite.

[@seanandrews5329]

haha they are doing correct exercising and you’re not

[@yassirgammouh1083]

please anyone to answer me , i got a meniscus injury because of football then i do a MRI so the doctor told me that i need just rehab , but until now my knee still hurting me and it's not stable as before , i cant run freely and do my normal activity , btw am 22 yo , please any help .

[@rossgooding7423]

Those blue shoes-are they Zeroes?

[@frankosou]

Ben runs faster backwards than I do forward

[@Blacknight200]

I would love to know if his training applies with knee pain associated with a torn tendon, or if he has a plan on on something like this. Been dealing with my knee issue with this torn tendon and nothing has been working. Even resting to doing knee stretches/ workout’s , hip flexer work, walking backwards hasn’t been working for me.

[@brainhakker7133]

How long ago did you year it ? Or better yet , when did you have it surgically repaired ?

[@Blacknight200]

Possible torn 2020, saw a specialist last year who finally ID'd the issue, he mentioned surgery isn't needed, just PT but if it's still an issue a blood transfusion into the knee (forgot the name of the procedure) would possibly be the next option before surgery

[@brainhakker7133]

@@Blacknight200 You're thinking "Platelet Infusion" ,..... or as doctors call it "Money Extraction" Lmao

[@louiswilliams984]

The knee is also a ROTATIONAL joint! You might want to try bending your knees in a split stance and slowly twist from side to side with some slight resistance. Hope this helps!

[@Blacknight200]

Louis thanks for the advise below i”ll add that in. I completely forgot about my comment from a year ago but as an update i kept up with various forms of this routine along with others and no joke my knee currently is nearly/ almost pain free. I still dont have a sled but once i do this all will forever be in my warmup/workout routine.

[@bernardo569]

IS MARK BELL THE UNDERTAKER?

[@rickybobby76]

Just three jacked dudes filming themselves walking around lunging on slanted objects. Nothing weird here folks

[@joeychicago6322]

My gym and all the gyms were I'm at just aren't made for the sleds, I've gotta figure out how to achieve this, maybe backwards uphill??

[@paulduynhoven2655]

I am doing it pulling a cart with weights in it backwards uphill.

[@tioswift3676]

Soooi what does walking backwards do for you? Is any of this studied?

[@michaelsalgado5862]

What about something for behind the knee

[@artuvwar]

As they casually stroll by Bayer building at 8:00 mark.....nothing to see here....

[@heythere6983]

So with this knee over toe stuff , essentially it’s just rehabbing you’re knee with knee over toe type exercises? Little by little and that’s it. I actually thought it was different than that but it seems from what I’m seeing it’s just rehab but with different exercises

[@csmrfx]

This is the good stuff.

[@timothyfeagles880]

Imagine driving by that.. and not knowing what is happening 😂

[@happybackchiropractic]

Question: At the end … did he say “Strengthen every weakness and weaken every strength”?

[@efisgpr]

"Strength is never a weakness and weakness is never a strength."

[@terryfirth2465]

What about backwards up hills?

[@jr-ik2mo]

Another Charles Poliquin technique! Stop posing! Check out Strength Sensi

[@geo4239]

wolf's don't fear sheep

[@aronisink1]

You guys should consider exercise bike in reverse motion..

[@dja.selekta]

Walking backwards uphill is a cheat code if you have no sledge

[@ScottGlisson74]

Dream Job.

[@MT-if8ye]

How about walking upstair backward

[@jodyroper5105]

Does Ben have any exercises for plantar fasciitis?

[@samsmom400]

Since I've been doing his exercises,I haven't had any problems. I just started.

[@riaconradt2554]

The cameraman walking backwards and carrying weight the whole time must’ve been good exercise for him. He must have strong knees, too?

[@brianrice1613]

I have a friend, I do not know his name, we text often.... ah story of my life

[@joeychicago6322]

So tru, what will people think watching u do these wonderful weird different workouts? Who cares because these r game changers and u can refer them to this channel.

[@jakethesnake1847]

What are your thoughts of walking up steps backwards

[@owen2002]

Ive been doing that aswell. I like it cause it fires up my vmo

[@jakethesnake1847]

Do you walk down the steps backwards as well

[@owen2002]

@@jakethesnake1847 yeah i do randomly sometimes throughout my day, but unless ur holding onto a rail or u have good balance u could fall and injured urself. Its good for ankle mobility aswell.

[@daorkykid]

It's great until you trip and fall down the stairwell.

[@LykeArgy]

Honestly I did some backwards walking randomly even before i heard of this guy, and it just felt nice but didn't really pursue it like it's something important

[@Je66384]

Dang ben, your shorts got way shorter

[@hdsjakaoaosixhhdsisisiuf2680]

Just a bunch of men in short shorts doing split squats in the middle of the street

[@thepudge6953]

My knee pains gone and my knees feel juicy after doing these excercizes after one day. Feels like a liquid is slushing around in my knees they feel very mobile.

[@louiswilliams984]

Synovial fluid and Hyrulonic Acid!! 😊

[@wesleysmith2900]

7:00 minute mark the video is just in reverse

[@Blade70]

I used a manual treadmill. Not use a deadmill. Feels more natural.

[@brandonwoods589]

What shoes are these guys wearing?

[@user-nr2kb3mw8i]

Xero shoes and Vivobarefoot shoes

[@johnhenderson9257]

To get this info for free.great.

[@joeychicago6322]

Listen to Joe Rogan because he knows Alex freakn Jones, nuff said!! Good people care about other people and that's these guy's.