Knees Over Toes Exercises Review By Doctor of PT (UPPER BODY)

[@MovementProjectPT]

Here's to Knees over Toes and Movement over Surgery! Check out Knees over toes full program www.atgonlinecoaching.com/ (this is an unsponsored link, just added here for convenience). If you want to keep improving, you've gotta keep it moving! Subscribe - kzbin.info

[@adam-lt8iy]

THIS is real fitness. Truly a revolutionary way to train. Focus on full ROM with proper muscle activation and strenghening the joints from all angles. People are so worried about their muscles but completely ignore the function of the joints and how our bodies are meant to move as one unit

[@MovementProjectPT]

Wow, I couldn't have written that any better. Well said!

[@getsugaallen6612]

Rom?

[@adam-lt8iy]

@@getsugaallen6612 range of motion

[@dallasdominguez2224]

Yea I used to be a lot "buffer" than I currently am but literally all of it was just show muscle and not actually useful at all. Also had a significant more amount of fat on my body. Yeah I had bigger muscles but I couldn't throw a football without feeling like my shoulder tendons were going to snap in half. Really happy that modern training is moving to training natural channels of energy and training the body as one unit instead of splits. I feel amazing now, like I'm a walking loaded shotgun.

[@margueosakue6159]

The variation of dumbbells is extremely useful for a small person like me kzbin.infoUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 But the dumbbell size being large it's hard to do certain exercises like deadlift ( I have to have my hands and legs a bit wider to accommodate the size of the DB )Otherwise happy with the purchase. No excuse not to lift weight when it's snowing outside.

[@hunterbidensvaxmandates]

The Dumbbell press exercise is a game changer

[@MovementProjectPT]

I agree. It should be the standard that is taught when people begin in the weight room

[@Sean-gu2ii]

Thank you for the video ! Just had ac separation and had a plate put in and am waiting to get it out soon so I’ve been worried about going back to the gym in the future with the ac joints and my rotator cuff etc

[@MovementProjectPT]

Glad you found it helpful. You got this!

[@languageonly]

Nice explanations. Subscribed. What do you think about his full range dips? It looks to me like it puts the shoulder in a dangerous position which could lead to impingement issues, but I'm not an expert. Thanks.

[@MovementProjectPT]

Thanks! Not a huge fan of full range dips. I get his point but there are far safer ways to load the shoulder through a full range of motion. When I do full range dips, I use a pull up assist band to lessen the load.

[@languageonly]

@@MovementProjectPT Thank you for confirming my suspicions.

[@abysam416]

when I do upper body workouts while standing on my legs, even if I sprinkle water on plants, stand and wash the utensils, my knee pain in both legs triggers badly. please anybody tell me what can b the reasons?

[@nicholascurran4290]

Is that dumbbell bench press ROM dangerous? Is there actually benefit to it?

[@MovementProjectPT]

It all comes down to load and using your own available ROM. If you try to stretch or overload, it could definitely harm you

[@dustinguerrero]

In the first exercise, do you think the added benefit of going sideways across the bench is worth the strain versus a tradition version of that exercise that gives you much more upper neck support?

[@MovementProjectPT]

I would classify them as different exercises given the mobility component on this version. You definitely need to go lighter on this version and should feel little to no neck strain. I think it is worth trying if you can load it correctly.

[@jokgumiran170]

Would you recommend doing seated and side lying external rotations along with each other, or is it kind of either/or?

[@MovementProjectPT]

Be sure to master the side lying first. If you can do that pain free for 2 weeks, add the seated version with the modifications that I suggest. Good Luck!

[@jokgumiran170]

@@MovementProjectPT thank you! What youre doing is amazing, btw.

[@MovementProjectPT]

@@jokgumiran170 Thank you for your kindness. Really made my day!

[@daledykes9253]

I don’t doubt that it can be beneficial to train knees over toes. But is it really necessary to achieve extreme range of motion even for young athletes ?

[@MovementProjectPT]

Great question. Definitely best for maximum injury prevention but I wouldn't say it is necessary especially if you are limited in time. Development of agility and speed are key for youth athletes also

[@simonesaruggia2770]

When i do the Thoracic Extension I feel a little pop in my left shoulder when I have to bring the dumbbell up. What can I do?

[@MovementProjectPT]

1. Try decreasing your range of motion at the top to see if that helps. 2. Try changing where the bench is positioned on your thoracic spine. See if the popping only happens at one spot or if its is multiple spots. 3. Be sure to tighten your abdominals throughout especially on the way up for stability Is there pain with the popping?

[@Boriqua76]

Decrease rom and try to maintain tension within your serratus and continue to contract the abdominals as the ROM increases

[@TheFitnessDoctorRobbieStahl]

That's because your getting impingement in the joint because you're not stabilizing your scapula properly.

[@MovementProjectPT]

@@TheFitnessDoctorRobbieStahl That is a key component. Dumbbell pullovers (thoracic extension maneuver) requires so many levels of both stability and mobility. Without evaluating, it is not possible to say which is the main driver. A larger majority of people are dealing with limited thoracic extension as an input to shoulder pain.

[@TheFitnessDoctorRobbieStahl]

@@MovementProjectPT that's because of the Anterior scapular tipping and alteration of length tension relationships that the kyphotic Thoracic spine causes which goes back to not being able to stabilize the scapula properly. Which makes it so that as a solution the Thoracic Spine, scapular stabilizers, and mobility of Anterior scapular tipping tipping and upward medially rotating tissues should all be addressed focusing on the area with greatest deficiency. In regards to a popping shoulder this all goes back to stabilizing the scapula properly and alignment of the humerus head within the glenoid.

[@dontknowdontcare2531]

how about good old pull ups and push ups, not impressed by these goofy dumbbell exercises

[@MovementProjectPT]

Push ups and pull ups are great!

[@CorbinSmith-yf3wd]

Pushups and pull-ups are part of ATG as well

[@CorbinSmith-yf3wd]

The whole point of ATG is slowly easing into places where you would usually get injured and slowly loading and putting pressure on joints and tendons in order to get them used to this kind of typically dangerous load. Our body has structures that can adapt to keep us safe with the loading and “unsafeness” that is happening. When the time comes when you accidentally (when you have avoided using your body’s full range of motion all along) do enter these positions you are guaranteed injury. What I have learnt in gymnastics in preparations for some big moves like iron cross and planche is that nothing is unsafe when you are properly conditioned. The goal of ATG is to properly condition the body’s tendons, connective tissue, mobility, the structure as a whole to perform strength in the most full of ranges of motion. So whenever people talk about pressure on the knees or pressure on the lower back: good, bring it on. Direct back and knee ability are the keys to rehabbing and preventing injury instead of avoiding these ranges…

[@MovementProjectPT]

This is a great comment! In my 20 years of experience rehabbing injuries, I can tell you that most people wont take the necessary time to make their body capable of handling many of those positions that are deemed "unsafe". Also, if you already have damage to certain area, you need much more guidance to move into these ranges. The program is phenomenal for young an healthy individuals that want to prevent injury AND people working through an injury with guidance from a professional (which is what a good PT will do!) Thanks for taking the time to put this thoughtful comment together!

[@glenbergman9040]

Great review. On the barbell overhead press, would you perform that on a bench, without anything against the back? Your anatomic models were also very helpful-- looks like Visible Body software

[@MovementProjectPT]

Thanks! Yes, do without back support whenever possible to promote good posture and core contraction - pelvic floor, abs, multifidi, transverse abdominals. The anatomy models are from envato elements...glad you find them helpful 👍

[@RyanLoken]

Surprised at how ordinary all of these were compared to the lower body program🤔 but very much appreciate the knowledge based breakdown 👊

[@MovementProjectPT]

Haha right. It's like everything needs to be flashy these days when in reality, the ordinary basics done repeatedly will remarkable results. Thanks for the comment!

[@ShoesMagoo]

Much more typical exercises, but with high focus on form to achieve full range of motion. The path of least resistance is always where the body wants to go, and it's too easy to become complacent in the ordinary movements and neglect the outer edges of ROM in favor of moving more weight through the middle, which then becomes shorter and shorter until injury occurs. It can also be easy to neglect the smaller movements in favor of the big compound lifts due to impatience, ego, feeling like they are more fun, etc. I think getting away from the "all you need is big 3" mentality is part of the ATG paradigm, though unspoken.

[@grumpyguss]

Jeff Cavalier (Athlean-X) specifically cautions against the one knee on the bench row because of the shearing forces on the spine and having 2 injuries specifically from that exercise. In lieu of it he says to simply lean over with a hand on an incline bench with feet squared up to the bench. That way you have the same angle, no risk of twisting/shearing forces and the same result in terms of the pull motion. I've made the switch as well. Just curious your thoughts.

[@MovementProjectPT]

Definitely weight dependent. If you are going heavy- definitely agree with Jeff. It’s easy to use more weight with the one leg approach and cause an injury.

[@mickjager5974]

He actually mentions in one of his videos that he doesn't do overhead press with a barbell because it doesn't allow you to go down as far and he likes doing things separate to help develop balance between sides. He prefers with dumbbells.

[@MovementProjectPT]

Correct

[@ВикторКорнеев-ж2м]

👍🏻👍🏻👍🏻👏🏻🤝🏻

[@joeklime9971]

Love these videos a lot, also nice editing!

[@MovementProjectPT]

Thanks!!!

[@ahmadawadallah5321]

When I do the thoracic extension and dip my hips. I notice that it stresses my lower back if I dip my hips instead of bridging and keeping my hips elevated. Any ideas, or tips? Thanks

[@MovementProjectPT]

Great comment. This is because it dipping the hips isolates the spine and the fact that it hurts in your lower back means that your lumbar spine is overworking to help the stiff thoracic spine. I would do as much rolling and self mobilizing of your thoracic spine before doing this exercise. Then, allow yourself to bridge for a few weeks before attempting it again with the hips dipped. You may also need to work on your lumbar extension. Lots of possibilities. Be sure to get checked out by a pro if it persists!

[@ahmadawadallah5321]

@@MovementProjectPT Really appreciate the feedback. Thank you!

[@tkorte101]

Jeff Cavalier (Athlean-X) advises against the classic one arm dumbbell row position. If I recall correctly he says it risks hernias (which he has had), and suggests a modification to avoid that.

[@MovementProjectPT]

Yes. He talks about it with one knee on the bench if you are going really heavy. The key is using a moderate weight and that you can control through the entire range of motion. I'll do it with 1 arm and bent over in the same position as I would for a barbell row. Works the lower back more that way too.

[@jayterra2060]

Should these be done Tues/Thurs from the Zero program? I’m looking for those exercises. Tia

[@ericav3284]

I have spondylolisthesis of L5-S1, and some of these exercises look terrifying. I know Stu McGill says no supermans. Not sure i should do the first thoracic move, either.

[@MovementProjectPT]

I tend to subscribe to the no superman theory as well. If you keep the feet flat, it is not a superman, just a great upper back exercise. 2nd video I ever published kzbin.info/www/bejne/d4mZq3-HgNxkj5Y

[@ws6629]

I have to say this video was great, subscribed I have some problems with external rotation/rotator cuff tightness, do you think implementing the exercises modified as you showed with light weights would benefit me?

[@MovementProjectPT]

Thanks! Anytime external rotation is tight we always want to work on the thoracic spine to make sure you have adequate mobility. I would also add the wall angels I demonstrated in my latest video. Good luck!

[@HumanLikeMan]

The two upper back I'd replace with "banded face pull".

[@MovementProjectPT]

Athlean X special. No argument from me, its a great exercise

[@tedmoreland9906]

I had rotator cuff surgery about 5 years ago (currently 52 yrs old). Are these exercises good for someone that has already had surgery?

[@MovementProjectPT]

That depends on a lot of factors. Tough to say without evaluating you but if you progress slowly and listen to your body it should be helpful. You would need to be able to get into the positions without any weight first to be sure it is safe and that you have the range of motion. Being able to do the good morning exercise at the wall that I show in my recent posture workout would be a good start kzbin.info/www/bejne/lV69YaSJiM6Xgsk

[@christbuilds7409]

I have osteoarthritis in my lower back and ac joints and cervical stenosis and disc degeneration, is this ok for me?

[@MovementProjectPT]

Would depend on your clinical examination. Those are all X ray diagnoses so they may or may not be related to any symptoms you are experiencing. Have you seen a PT/Physio?

[@christbuilds7409]

@@MovementProjectPT yes PT for my neck and for fall prevention, due to having menieres disease a inner ear disorder causing vestibular problems.

[@MovementProjectPT]

@@christbuilds7409 Be sure to check out some of my vestibular content!

[@christbuilds7409]

@@MovementProjectPT ok thanks

[@pilantra2000]

Once again safely how many times a week and sets please thanks for the videos

[@truckert638]

The first exercise doesn’t look too safe 😂😂😂

[@robweinberg9396]

suggest doing superman with the shoulders in external rotation- the way ben does it with the thumb and side of the plate up- for better joint mechanics

[@MovementProjectPT]

Agreed. I should have mentioned that but wanted to show the behind the back adjustment and forgot. Thanks!!

[@robweinberg9396]

@@MovementProjectPT appreciate your response, effort and honesty.

[@jayterra2060]

Thanks for the vid, is this from the zero series?

[@theresaharvey2424]

So if I do all these exercises twice a week, do I still need to do bicep/tricep,exercises?

[@MovementProjectPT]

Depends on your goals. If you’re looking for max hypertrophy, you’ll need to add more arm volume

[@Alex-rb5fs]

Do you lock your elbows during the thoracic extensions? Thoracic extension causes me tightness/snapping in my elbow, similar to tricep tendonitus i have had in the past, on the tricep right above the elbow. I tried regressing this to a standing version and still having issues, also tried flossing bands. Any recommendations for other exercises or motions to focus on? Im currently in the atg program

[@MovementProjectPT]

Generally, you wouldn't lock out your elbows on a dumbbell pullover. Thoracic extension is rarely restricted evenly. I'd suggest really working on specific mobility drills like the ones I show in this video: kzbin.info/www/bejne/fXjVdYSDgKqNbNU

[@Alex-rb5fs]

@@MovementProjectPT sick thank you so much! I didn't realize that! I'll try these right away

[@jporfirio_]

Would you say that this progression would be good for people with a slap tear?

[@MovementProjectPT]

Would need to evaluate your motion and stability but generally these principles could be applied to all injuries. SLAP would be particularly vulnerable to damage with the weighted External rotation exercise. This should be done at the side as I demonstrated. If you are post surgery, this would change things as well

[@jporfirio_]

@@MovementProjectPT Thank you for the feedback! I'm trying to avoid surgery at this point. I've had this injury for 5 or 6 years, never gave me pain, but since last year I started rock climbing and I had my shoulder pop twice while pushing down with my arm fully extended above the head. And mostly all moves that include a lot of compression I can feel my shoulder trying to run away, so I'm really trying to strengthen my shoulders so I can keep climbing. Would you say that this is a daily routine or should only be done 2 or 3 times a week?

[@MovementProjectPT]

@@jporfirio_ Check out my pain with pullups video, that should help with the strength in the overhead position focusing on scapular stability! kzbin.info/www/bejne/j57Rg4droNB4d9k

[@jporfirio_]

@@MovementProjectPT Thank you so much! I will try that!

[@MovementProjectPT]

@@jporfirio_ Good Luck!

[@djtreeman1]

Great video , well edited aswell !

[@MovementProjectPT]

Thank you! I’m a such a rookie editor but am slowly improving 👍

[@maybe441]

Thank you. I’ve been sharing your reviews of knees over toes yo my clients and friends.

[@MovementProjectPT]

I appreciate that so much!

[@itsamodernmess]

So that kind of like a face pull but more in a y formation

[@MovementProjectPT]

Close to it. This is more low trap and face pull has more external rotation strengthening

[@ryantokam1958]

As a bodybuilder/athlete would it be better just to tweak the overhead press or should I isolate the rotator cuff as well?

[@MovementProjectPT]

Are you having shoulder pain? If you’re just looking to build muscle, the rotator cuff is extremely small and deep so adding the exercise is more about shoulder health than it is about hypertrophy.

[@ryantokam1958]

@@MovementProjectPT i'm trying to become a capable athlete while building muscle

[@dimitriivanov9963]

Can the one armed row lead to hernias?

[@MovementProjectPT]

I don’t Know of any studies on the matter but I think I watched Jeff Cavaliere’s video on the topic a few years ago and I would tend to agree but it all defends on how heavy you go. This is why I like the standing unsupported version because the legs are in the same position and the low back has to work also.

[@dimitriivanov9963]

@@MovementProjectPT Alright, thank you so much. Also the editing in your videos is stupendous.

[@MovementProjectPT]

@@dimitriivanov9963 Wow, thanks for that!, it means a lot I've worked hard at it - I didn't know a single thing about editing 1 year ago and just basically taught myself with videos and article galore.

[@cskate2421]

What an excellent video, thank you Move!

[@MovementProjectPT]

Glad you enjoyed it!

[@IrishMexican]

Great video. The added pieces are very important. I think I really damaged my shoulder with Ben Patrick's external rotation exercise via his coaches.

[@MovementProjectPT]

Thanks Daniel! The external rotation exercise described can be very dangerous. I’m sorry to hear about your experience. Hope you are improving

[@dallasdominguez2224]

Yeah I haven't done more than 5lbs on that exercise yet. Gotta be gentle while building those shoulder tendons. Can't just grip it and rip it like most lifts.

[@robbabcock_]

Great stuff, Doc!👍🙏

[@MovementProjectPT]

Thank you kindly!

[@aldomacias]

Great video! How many reps and sets of each exercise would you do? Also, how many days per week?

[@MovementProjectPT]

2 days per week per body part is his recommendation. sets and reps vary depending on the exercise from 10-30 reps. This is all his paid content so I don't want to give it all away which I'm sure you can understand.

[@Alex-rb5fs]

In the one arm row, it's good to relax the shoulder at the bottom of the movement? Or am I trying to sort of push the weight down?

[@Alex-rb5fs]

Also do you have a video about his push ups?

[@MovementProjectPT]

Like all things, it depends on your goals. Generally, go for a full Range of motion while keeping your shoulder retractors (row muscles) engaged. So, no, you wouldn't push the weight down.

[@MovementProjectPT]

No but I can!