Lower Back Mini-Mastery-Class

[@highcalibertrainers]

This guy saved my knees now he’s making my lower back bullet proof 🙏🏼

[@TheKneesovertoesguy]

♾️🙏 so happy to hear that!!!

[@Alwaysmoving1]

Guys please just take a minute to appreciate what Ben's giving out here. This is pure passion and experience he's sharing learned through suffering and through his journey, for free, to your finger tips. It really is insane what we have access to through KZbin don't just let it be a passing video use the tips use the info and improve your life and movement training with it.

[@TheKneesovertoesguy]

Means a lot!!! That’s the goal: using KZbin as a public record of everything I know. Then providing programs and products for those who can support. But no secrets.

[@dmarti47]

@@TheKneesovertoesguywe all appreciate you so much, Ben. Truly!

[@kostar500]

@@TheKneesovertoesguyyou know what… most movements are basic and foundational. But you highlight and present it in the most informative and useful way on youtube. And there are no secrets… 😊😊😊. Thank you for your work bro!

[@miloshehmar5789]

This man is a blessing, giving out free information, helping thousands, GOD BLESS YOU BROTHER

[@TheKneesovertoesguy]

🫡🙏

[@marshallw4492]

Video format was great. Really appreciate all of the content you put out.

[@TheKneesovertoesguy]

I appreciate that!

[@ideal9544]

I’ve also found that seated good morning can double as a fantastic ab exercise (whilst maintaining lower back activation) if you clutch the weight close to the chest all the way through the movement. Going down in a controlled manner, you’ll really feel an ab burn.

[@TheKneesovertoesguy]

Very cool! Thanks for sharing and makes sense!

[@ideal9544]

@@TheKneesovertoesguy Thank you for all you do friend. I bulletproofed my knees after suffering a PCL injury thanks to your guides!

[@neo0024]

Talk about giving back to the community. Thank you, sir!! I'm over 40 training jiu-jitsu and your lower back, hip mobility, and the obvious knee-over-toe techniques have kept me on the mats training. What you are sharing is for everyone at all ages to prolong an active lifestyle. Please keep sharing this content.

[@TheKneesovertoesguy]

Wow! This is awesome and thank you so much for sharing!

[@emartini1]

Ben's exercises have HELPED ME improve my issues. THANK YOU!!

[@TheKneesovertoesguy]

I’m so happy to hear that!!! 🫡🙏

[@crocdog5278]

​@@TheKneesovertoesguy could you talk about the si joint.

[@imhassane]

So two years ago I started watching your videos and decided I wanted to do the splits. Did the atg split squats till I was able to do them and yesterday after a year of not doing any splits, I was still able to do them. I've only done the atg split squat on a few occasions but I was surprised that I still have the splits. I'm 6'2, 250lbs and 25yo. To be able to do them at my age and weight is a blessing and a testament to how effective these atg split squats are.

[@TheKneesovertoesguy]

Wow! That’s incredible! Very cool!

[@seattlegrrlie]

The seated good morning has made a huge difference for my hips and back. I'm so glad I added it to my program

[@TheKneesovertoesguy]

That’s awesome!

[@MastaDon-GodSent]

Been on my weight lost journey for about 1 month and it’s been rough due to 2 bulging disc in my lower back! Your videos are saving my body! So thank you! 🙏🏽

[@TheKneesovertoesguy]

Happy this could help! Rooting for you🫡

[@Mautitud]

Thanks to you and Brendan, I'm giving the good fight against chronic low back pain. I was giving up hope. You two gave that back to me. So thank you from the bottom of my heart.

[@TheKneesovertoesguy]

You got this! Happy to help!

[@UncleIvan1]

Once again, thank you for helping thousands of people! My knee and shoulder feels much better now. Time to work my back

[@TheKneesovertoesguy]

That’s awesome!

[@kbrizy7490]

You’ve saved my back Ben. I’ll always exclaim your methodology. I send folks your way.

[@DMoss84]

Love the format. You're changing so many lives for the better, Ben. Thank you for all you do.

[@TheKneesovertoesguy]

My pleasure! Happy to help!

[@Lucky2bLivin]

Thanks for posting this Ben! I noticed you got rid of your older video on the lower back. That video literally saved my back after years of nagging pain from a sports injury. I regularly share it with friends so it’s good to see that you posted this. Thanks for healing so many people you’re nothing short of a class act.

[@TheKneesovertoesguy]

So happy to hear this and thank you for sharing! Happy for you!

[@majdsardini]

You're such an inspiration I'm planning to start my own channel to help people and spread this knowledge in Arabic I'm gathering the materials and working on refixing my back from a recent flare up due to a combination of stress and bad sleep Hope we can cross paths in the future Keep it up sensei 🙏🏼

[@TheKneesovertoesguy]

That is incredible! You got this🫡

[@brahamwijaya1039]

in my 4th week on sciatica/ back pain. i do some jogging and then did a light deadlift ses with high repetitions while doing dips hold to decompress between deadlift session. now my back is better than ever

[@TheKneesovertoesguy]

Awesome!

[@gaspi91]

Can't believe this dropped right when I started having issues in my back due to training. Thank you.

[@TheKneesovertoesguy]

Happy to help!

[@eenotana3563]

Bless you, brother ... MAKE AMERICA HEALTHY AGAIN!!!

[@TheKneesovertoesguy]

🙏🫡

[@CoachAlreeves]

Such a genuine guy passionate about his craft . Brilliantly put across . Thank you

[@TheKneesovertoesguy]

Thank you so much!

[@patrickf.325]

You're a skilled teacher Bro, remember to tell everyone that you're methods are for general fitness and rehab-both! I'm a retired basketball player, and your discoveries help me and the players that I coach!

[@TheKneesovertoesguy]

So happy to hear that! Thank you!

[@mitchellbenoit6243]

Thank you Ben I use your approach to movement a lot when I’m teaching.

[@TheKneesovertoesguy]

Great to hear!

[@MrPaintballfanatic]

i've had back pain since i was a teenager. every time I make progress with lifting I have a flare and end up losing all my progress. I just bought a hyperextension setup and I'm taking my core seriously. thank you!

[@TheKneesovertoesguy]

Rooting for you here!

[@goldstandardpersonalgrowth]

So much free value. Thank you

[@TheKneesovertoesguy]

You are welcome!

[@Cedarsunrun]

I hope the manufacturer of that folding chair is sponsoring you

[@broda769]

Lol if it's on Amazon maybe he can get an affiliate link

[@TheKneesovertoesguy]

😂😂😂

[@kallvt]

these videos are great, man

[@TheKneesovertoesguy]

Thank you!

[@sergiorios2118]

I suffer from my back many years and Ben is the only one that has actually made it bullet proof for the last 3 years. Question for Ben: have you tried inverting for decompression? Hanging from my feet really get my spine to realign and release all that tightness

[@TheKneesovertoesguy]

Very interesting! I think hanging from a pull-up bar can be great, and have used that option before!

[@jolawrence731]

I love how well you explain things😊

[@TheKneesovertoesguy]

Thank you!

[@TheKneesovertoesguy]

Thank you!

[@GroundZ3R0Gamer]

Knees, shoulders, low back.... You rock my dude!!! 🙌 Keeping me invincible 🙏

[@TheKneesovertoesguy]

Thank you!

[@wertyuiopasd6281]

Reverse hypers is a great addition to the holistic ATG way of exercice.

[@TheKneesovertoesguy]

Absolutely!

[@larrycezsol]

@Thekneesovertoesguy thank you for all of this great information over the last year you have dramatically increased my knowledge and made a huge impact on my mobility and strength. I wish I had this information years ago, you are the real deal and because of your information it will help me to be the fun dad that can still play with his kids even when they grow to be adults, seriously thank you so much for all you do.

[@TheKneesovertoesguy]

Wow! So happy for you and thank you for sharing. That is incredible!

[@MichaelLotito-i5k]

I don’t use this word lightly. You’re a genius Ben. Thank you for everything 😭

[@TheKneesovertoesguy]

Thank you so much!

[@bggy63]

What is your recommendation for the frequency of theses exercises? Do all of them daily, or all of them a couple times a week, or break them up and do a couple different ones daily or weekly? Great advice I just need to set a schedule.

[@TheKneesovertoesguy]

1-2 rounds of all the exercises up to 3x a week can work great. This is what we use in our Back Ability Zero Program🫡

[@bggy63]

@@TheKneesovertoesguy Thank you.

[@_maxfreedom]

Amazing. The data just keeps getting more refined!

[@TheKneesovertoesguy]

Thank you brother🙏🫡

[@D13-x5s]

Fantastic work thank you for sharing

[@TheKneesovertoesguy]

Thank you!

[@c00lbandit1]

I see Ben uploads, I click watch and like. Simple

[@TheKneesovertoesguy]

🙏🙏🙏

[@Reed_Longevity]

💯

[@gordonfagan3448]

Brilliant video as always. I’m loving moves u have taught over the years and through ur book. Starting PT and health coaching again and helping people with mobility issues and injuries and they love ur approach as well!! Thanks for everything!! Don’t suppose u have anything for a torn labrum that I think I have? Can’t train chest or shoulders at all and it’s killing me!!

[@TheKneesovertoesguy]

Appreciate your support! Checkout this video: 3-Step “Reverse Out Shoulder Pain” Routine kzbin.info/www/bejne/fZTThXivdrZ7g8k

[@gordonfagan3448]

Thanks a lot for this reply!! I have seen the video and will make these part of my workouts as soon as the injury heals. Top man Ben!!

[@chrismcneil6377]

Glad you added reverse hyper. Thats gold.

[@TheKneesovertoesguy]

🙏🫡

[@kyubi7153]

Great video, thank you so much. Keep going these are 🔥

[@TheKneesovertoesguy]

Glad you like them!

[@111AdamP]

You rock, Ben. Thanks for this.

[@TheKneesovertoesguy]

My pleasure!

[@Julia.WildNothing]

We (especially women) need something for si joint instability! 🙏🏽❤️ It's so painful, and seems tricky to solve. Thank you! ❤❤❤

[@TheKneesovertoesguy]

Will definitely benefit from many of these🙏🫡

[@Julia.WildNothing]

@TheKneesovertoesguy Ok that's great! So at a level where there's no pain while doing the exercises?

[@McDanMan84]

After 5 years of wrestling my chiropractor asked me if I had gotten into any car accidents lol. Thanks for video can’t wait to put these into action

[@TheKneesovertoesguy]

You got this!

[@rickrickerton3703]

L4-L5 partial bulging disc gang

[@TheKneesovertoesguy]

Hope this can help!

[@MikeC-pd2vq]

Awesome tutorial!!

[@TheKneesovertoesguy]

Glad you liked it!

[@randerodr7389]

Cool to see how mobile a person can get. Great information.

[@TheKneesovertoesguy]

Glad it was helpful!

[@badboijl]

Thank you sir

[@TheKneesovertoesguy]

You are welcome!

[@kdc71425]

Thank you so much for this info. Do you have a guide for hips?

[@TheKneesovertoesguy]

Yep! Check this out: 5 ATG Hip Mobility Standards kzbin.info/www/bejne/pmO5f4yagLpqoLc

[@augustinekola9402]

Great exercise I will implement in my routine

[@TheKneesovertoesguy]

Great!

[@sambeckworth7442]

This is awesome. Thanks!

[@TheKneesovertoesguy]

You are welcome!

[@Pointjourney]

Your videos are so good! You’ve helped my knee and get a better undeunderstanding of overall fitness. Do you have any exercises/protocols for neck or shoulders? I’m struggling to carry even a light backpack atm because, I think, of sitting at work a lot. Thanks!

[@TheKneesovertoesguy]

Checkout my breakdown on the shoulders here: 3-Step “Reverse Out Shoulder Pain” Routine kzbin.info/www/bejne/fZTThXivdrZ7g8k Also can work great for the neck!

[@A.c-n2p]

Had l4,l5 herniated discs. Swimming and reverse hyper extensions saved my life

[@TheKneesovertoesguy]

Awesome!

[@m-a-t-t6869]

Thanks again for saving me knees, my back is already strong from years of picking things up avoiding bent knees 😂

[@TheKneesovertoesguy]

LOL!!! I can relate to this 😂😂😂

[@KnukkaheadOG]

thank you, very educational

[@TheKneesovertoesguy]

You're welcome

[@jdubb9688]

This guy is awesome. My life is better from doing his workouts.

[@TheKneesovertoesguy]

Happy to hear that!

[@archiebennett7999]

Cheers for the information. Really helpful. Just wanted to ask - is there anything you would recommend for disc bulges/prolapses? (I have a double disc prolapse in my lower back)

[@TheKneesovertoesguy]

Don’t approach specific back issues, but this would be my approach for back ability, has helped many overcome this🫡

[@zman837]

Do you have a video for mid, upper back, & neck? Perhaps hips & knees?

[@TheKneesovertoesguy]

Check this out: ATG Lower Back Series 1: Top-Down kzbin.info/www/bejne/eZnZq3qflJdmoqM Can also find my approach on the knees here: Knee Ability Zero to Pro Mini-Mastery-Class kzbin.info/www/bejne/fn23aYtupcSVkKM

[@zman837]

@TheKneesovertoesguy Legend.

[@gino55yo]

Hello Sir, when exercising the head remains straight or can it be lifted slightly? I never know. Thank you

[@TheKneesovertoesguy]

Do what feels most comfortable for you🫡

[@powertothepeople3832]

Deadlift lockouts is a great way to get a back of steel with low risk.

[@TheKneesovertoesguy]

Awesome!

[@305vibesss]

Damn. The reverse back extension. I’ve never seen one in any gym I’ve been to D:

[@TheKneesovertoesguy]

🫡🫡🫡

[@alexp3919]

Hey Ben appriciate everything. My lower back is okay, but my middle upper back hurts in the spine from working from the couch at my laptop for years. Got also rounded shoulders and back. Should I do the same exercises like for lower back plus working on better posture? My back is super weak and my head heavy. Cant work or walk for a long time wizhout pain. Thanks man. You the best ❤

[@TheKneesovertoesguy]

Great question! Here is a more detailed form video relating to mid-back: Eccentric Trap-3 Raise Form kzbin.info/www/bejne/fpmTlIN_nbeMrtU - and I’ll be sure to do further breakdowns on mid-back 🙏

[@alexp3919]

@@TheKneesovertoesguy thank you so muchhhhh

[@MisterGreen33]

I've had my second back surgery, I'm dying these exercises make me feel like I'm gonna break in half. Need more chilled ones for post surgery

[@TheKneesovertoesguy]

Every exercise scales back and would find the range that you feel comfortable working through. I also have a zero equipment back ability program. Could be a great start for you: atgonlinecoaching.com

[@eugeemz]

Hello Ben, i ovecame my anxiety and joined a gym two weeks ago, been training barbell squats and back extension since then its taking a toll on my lower back and I've been pondering what to train instead and thats when i realized! Hip extension, the back side of my muscles feel strong and tight now but the front is loose and weak, i know you train it already with sissy squats and reverse nordic curls so maybe youre already naturally strong in that area? Well im not, really affected my calisthenics and lower back health. I think you should make a video putting more focus on hip extension

[@eugeemz]

Forgot to say i have pectus excavatum, might be affecting it

[@TheKneesovertoesguy]

Just recently made a Knee Ability Mastery video. Would check that out for strengthening the front of the knee! You also would benefit from hip-flexion and strengthening the core. Watch this video: Burning Calories & Training The Core: 5 Unusual Things I Do kzbin.info/www/bejne/epzXaqmFpttgnq8

[@LouisGuagenti]

Thank you!

[@TheKneesovertoesguy]

You're welcome!!

[@stowlo]

my back since getting into your content 2 years ago is now outstanding. smaller guy carrying big loads in the Marines 'ruined' my lower back or so I thought. Then you opened my eyes to the idea of strengthening my weakness from the ground up! Curious what your thoughts are with a 90 vs 45 back extension. I got a Freak Athlete 6 months ago (did my first no regression nord last week) and I really like the feel of the 90 but seems like it is hitting different muscles than the 45.

[@TheKneesovertoesguy]

Awesome! Yes 90 is great too! Even further extended tension. 45 is simply more affordable and user friendly, and does get the extended job done. That’s why I use it. 90 is awesome too.

[@mikibenshishi6934]

Thank you for all the information! I want to ask about the RDL progression - i have a herniated disc and sciatica in my left leg, and I can't bend at all while keeping a straight back (loke you should in RDL's). It's not even about pain, it's about mobility. How would the progress look like with this exercise?

[@TheKneesovertoesguy]

Having the necessary hamstring mobility will help. Training movements like the elephant walk can go a long way!

[@cjhotsaucethebridger]

Love all that you do man. Your work truly is changing the world! Would love any basketball specific content if you wanna bring that back!

[@TheKneesovertoesguy]

Appreciate you! Can checkout this video: kzbin.info/www/bejne/pIWxYX5nYtSFndEsi=lpu84jdXktUDv8XR

[@huytruong7370]

I used to squat 3x a week and whenever I played ball or stood for a long time i had a lot of lower back pain. Turns out my lower back muscles were just weak. Started doing seated good mornings and it never came back.

[@TheKneesovertoesguy]

Well done!

[@JesusLovesU24]

Is any of this good for sciatic nerve pain? I’m 17 I play basketball and I’ve been having pressure in my lower back and a pinching nerve just trying to find something to get rid of the pain, let me know !

[@TheKneesovertoesguy]

Can’t guarantee results, but definitely have helped me with sciatic nerve pain by addressing these movements at a pain-free level!

[@katherinesmith6820]

Great video! Are you guys going to sell the reverse hyper extension attachment that goes on the mobility box you sell? We have the mobility box and love it.

[@TheKneesovertoesguy]

Thank you! Hoping to have this available at some point in 2025🫡

[@satinderpinder7280]

Ben, any suggestions for someone that has experienced pinched nerve/bulging disc from time to time from doing squats or dead lifts and would like to strengthen and mitigate future occurrences?

[@TheKneesovertoesguy]

Movements like the split squat and seated good morning could be safe ways to improve your ability to squat and improve back ability necessary for deadlift. Don’t approach specific issues like this, but the approach to the low back could be helpful!

[@carl_anderson9315]

So, the ATG Split Squat (knee fully bent in 180°) and the Patrick Step (knee bent in ~10°) can be considered opposites of the same spectrum? And combined, they strengthen the knee in the whole range, correct?

[@TheKneesovertoesguy]

That’s right. Short + long range knee strengthening. The split squat alone will work through the whole range, but having a step-up does a good job with more emphasis in the top quarter🫡

[@mds7569]

Hi! I have a pretty serious back pain the day after squats and deadlifts, which protocol are you suggesting me to follow? Thank you

[@TheKneesovertoesguy]

Some of the movements in this series can work great! Seated good morning and split squat can both be great ways to prep for squats and deadlifts!

[@mds7569]

@@TheKneesovertoesguy I can do pretty heavy split squats with 50-55 kgs for 8-10 reps, but for two days after the leg day I can barely put my socks on. It's getting weird, while I workout I feel ok, and after I feel really horrible and even getting up from a chair triggers me instant pain at low back/low abdomen.

[@arthurvanderkooij5456]

you can also use a resistance band with the back extension, you will have tension through the whole motion, what do you think?

[@TheKneesovertoesguy]

Interesting idea! Have not tried this, but for safety the dumbbell loaded option works great and would be advised🫡

[@platogenova9573]

Great video. Just been told I have L1 - L5 herniation and have suffered from excruciating sciatica for the last fortnight. I’d like to purchase the mobility box but can’t see that reverse hyper attachment. Is it available?

[@TheKneesovertoesguy]

Thank you so much for the support! Glad you are looking into the mobility box! Plan on having the Reverse Hyper Attachment available as well in the future! Will be here when available: atgequipment.com In the meantime, supermans will be a great zero equipment option!

[@gnicevids]

Great video

[@TheKneesovertoesguy]

Thanks!

[@anitahendrix7573]

Just found your videos.I am 80yo and used to be nice a flexible. Now have 2 hip replacments and am very stiff in back hips and knees. I am afraid my hips would dislocated with these exercises.

[@TheKneesovertoesguy]

Fortunately they all can scale and you can find a safe entry point by using a range that is comfortable for you🫡

[@JeremyLambert0531]

Been lifting for 6 years now and have had back pain the majority of the time . Unsually only feels better when I take time completely off lifting and I have also purchased a back extension and I do atg split squats which does seem to help but not completely. Overall wondering why my body feels to inflamed when lifting but better when taking time off or lifting less.. I also do each exercise 1-2 sets to failure 4-5 exercises per workout and 3-4 workouts per week. I wouldn’t think it’s overtraining but possibly is. I just feel loose and athletic when I’m not lifting as much compared to being stiff and inflamed, which I usually do more bodybuilding type lifting

[@TheKneesovertoesguy]

Could possibly mean you just need to scale back the intensity. Find that pain-free and athletic level and slowly progress from there. The movements you are doing work great!

[@SaahilNadeem]

Thank you , undoubtedly you have set me up for success in my sport ,cricket, but my only question is my dad with arthritis in his hands and knees who suffers with the normal problems of people aged 50-60 does he have to do anything differently even with arthritis?

[@TheKneesovertoesguy]

Every exercise scales and would start with backwards walking and finger extension for the knees and hands🫡

[@SaahilNadeem]

​@TheKneesovertoesguy thank you 🙏 when I become a big star in cricket I will preach this way of training most definitely

[@dalec7490]

I have lower back pain most of the time, when doing exercises like you have demonstrated my back hurts/goes numb, do you think it could be to do with a nerve or disk? Seen doctors and physio there all usless. Any help thanks

[@TheKneesovertoesguy]

Sorry to hear about that back issue and can’t diagnose the issue, but every movement scales, and have helped thousands find their pain-free level!

[@oliverthorcollington8948]

“Sorry for being out of breath”😂😂it’s alright Ben

[@TheKneesovertoesguy]

😂🙏🫡

[@BeMoreKindOfficial]

Morning, great content! I'll be purchasing your program soon to help my knees for basketball. I have a stationary bike, is there any benefit to the knees by riding it in reverse?

[@TheKneesovertoesguy]

Awesome, thank you! Hm. I don’t have enough experience with backward bike, but sounds like there’s potential.

[@itshassanaziz]

Hello Ben, what is your advice for tight hamstrings for people with sciatic nerve tension?

[@TheKneesovertoesguy]

Elephant walks are a great movement as well as seated good mornings or back extensions. Do a great job lengthening the hamstrings.

[@MrDaveinnocent]

I didn't understand what was the challenge with the seated good mornings until I did one next to a mirror. My back is so rounded it's scary. A real hunchback. Then I tried to keep my back straight and it was almost impossible. That's crazy.

[@TheKneesovertoesguy]

Definitely good you are addressing this!

[@butlersrevenge86]

I replaced my squat exercises with the ATG split squat as I was having knee issues. My knee is almost completely better (thank you!), so how should I incorporate both squat exercises now? Can I do both in the same workout? Or alternate? Thanks!!

[@TheKneesovertoesguy]

That is incredible! Could alternate sessions between split squats and squats. Or could use split squats to warm-up for your squats🙏🫡

[@butlersrevenge86]

@TheKneesovertoesguy Thanks a lot!

[@jerryruiz70]

Ben I’m a Muay Thai athlete and my knee feels like it dislocates wen I Bent it all the way under tension I still train and fight but avoid certain positions I can’t even to a butterfly stretch with out it feeling like it’s goin to pop but other then that it’s fine where would you recommend I start I do a lot of calf n rib raise and a lot of lunges and squats it literally feels like my knee come out of place and back on I can hear the sound of what sounds like it poppin back into place it feel like it get locked

[@TheKneesovertoesguy]

Totally understand the concern, used to have similar issues myself! Would checkout this article: kneesovertoesguy.medium.com/does-your-knee-ever-pop-out-lock-and-then-have-to-be-popped-back-into-place-832c66b638cc

[@cyborgver666]

Had no idea the ATG device to help scale spit squats could double as a reverse hyper!!

[@TheKneesovertoesguy]

🫡🙏

[@YourMindDate]

You are a saint!

[@TheKneesovertoesguy]

🙏🙏🙏

[@lukecaviness5346]

@TheKneesovertoesguy What are your thoughts on back extension machine vs GHD if you can only have one.

[@TheKneesovertoesguy]

Back Extensions are great and very easy to scale! Everyone should have access to a back extension🫡

[@egeozdemir6989]

Hi Ben, I've had terrible pain in my lower back for weeks now and can't sleep properly. Should I do these exercises or are there other suggestions for improvement? I would be happy to receive any help!

[@TheKneesovertoesguy]

These can be a great start and very safe to scale!

[@ew-zd1th]

Would you do all this bulletproff stuff after your regular training? And how often per week? Especially on shoulders rotator cuff

[@TheKneesovertoesguy]

1-3x a week works great and this can be used as it’s own training session or to warm-up for your training.

[@polk269]

Hello, would you mind making a video for Runner's knee? I finished my first 50mi race and am now struggling with some knee pain in my left knee. @The Kneesovertoesguy

[@TheKneesovertoesguy]

My approach on knee ability can be found here: www.atgonlinecoaching.com/articles/article-knee-ability-zero-basics-and-pro Hope this helps!

[@RobbWolfVideos]

Awesome.

[@TheKneesovertoesguy]

Thank you brother!!

[@UBers-3600]

I've been experiencing lumbar spine pain for 5-6 months now, back to normal life but I still feel extreme pain there, tried everything at times it seems like it disappears then it suddenly appears again. (happened due to heavy deadlifting)

[@broda769]

Have you checked out Stu McGill and Brian Carroll's stuff? They are kind of the go to online resource for back problems.

[@surfrduede]

Find a copy of “back mechanic” by Dr. Stewart McGill (available for download) if you google it. McGill’s protocol is often used by strength athletes recovering from injuries

[@TheKneesovertoesguy]

Gotcha! Rooting for you here, fortunately every movement has a route of regression/progression. Hope this can help you find your starting point!

[@s.woberts6576]

@00:11 flexibility in the inside of the 👀

[@TheKneesovertoesguy]

🙏🫡

[@s.woberts6576]

@TheKneesovertoesguy 😂

[@LouisLuzuka]

I love this ❤😊

[@TheKneesovertoesguy]

Thank you!

[@richardmacauley1107]

tHANK YOU

[@TheKneesovertoesguy]

🫡🫡🫡

[@Ripper0Youh]

I remember when he was just a meme to me Bro is changing the game🙌☝️

[@TheKneesovertoesguy]

🙏🫡

[@Nico7gn]

If you had to choose between RDLs and back extensions for hamstring and lower back strength, which one would you choose?

[@TheKneesovertoesguy]

Would definitely do both! Need the ability to resist the lower back and train the lower back in a rounded position. Both do a great job strengthening the lower back and lengthening the hamstring through different ranges🙏

[@Aili-kx3kj]

Hi Ben, Did you get so flexible from your strengthening exercises alone ?

[@TheKneesovertoesguy]

Checkout this video: The 10 Mobility Exercises I’ve Done Most Over The Past 10 Years kzbin.info/www/bejne/aYaVY6pmZpioh7s Covers my top mobility movements which have helped with flexibility

[@Aili-kx3kj]

@@TheKneesovertoesguy Awesome, thanks !

[@Macca8884.5]

God bless you brother ,, been doing your stuff for 4+ years,,keep up the good work 👏 🙏🙏🙏

[@TheKneesovertoesguy]

I appreciate that! Keep it up!