The Jump Video I Wish I Had Growing Up

[@wsimms4310]

Got my first dunks ever and theyre pain free through 6 months of your stuff. I could hardly touch the rim before and it was incredibly painful then. Thank you so much for your hardwork

[@TheKneesovertoesguy]

WOW! That is incredible! Nothing quite like a first dunk, AND pain-free! Good for you and keep it up!

[@Luke-ih1oc]

Which program(s) did you do? What’s your age/height? Would love to hear more about your experience! Also really curious about the pain aspect because I’m also dealing with this (lower back).

[@snock5487]

I would like to know that also...

[@wsimms4310]

@Luke @Snock @Luke @Snock The first thing I will say is I would definitely look into the programs that Ben offers. I'm sure they will work just as well, if not better than what I did. However, I have simply taken the information from his videos/various podcasts/reddit/website and applied the information to my workouts. I wanted to spend money on some equipment instead of on the program because i enjoy trial and error/doing the research. With that being said, I have been working out consistently for about 3 years now, and before that, I was inconsistent but consistent enough to see some gains. I have always been fairly athletic (when referring to speed, not jumping) despite having seriously limiting back pain from microfractures in between my L4 and L5 starting at 13 years old (back brace, therapy, and never being able to play at a high level as a teen after this). Ben's philosophy of strengthening from the ground up reaffirmed what I already believed and gave me the ability and information to begin the strengthening process. I began my journey by adding the zero exercises to my workouts, walking backwards up and down a hill for ten minutes, and incorporating some of the new stretches I learned from Ben. This progressed into me becoming stronger and deciding it was time to buy some equipment to workout at home. My favorite purchase thus far is a torque tank m1 sled. Sledding is really the key. It's a magical, torturous feeling that I am now addicted to. Over the next few months, I remained consistent, always prioritizing form over the amount of weight being pushed. This led me to where I am today. I am stronger than I have ever been, and the key is I actually feel great. Before, when jumping my back and both legs would feel immense pain, and now I can repeatedly dunk a basketball without feeling anything. The exciting part is my journey has only just begun. I am in my early 20s, am a bit over 6 feet tall, and I weigh 190 to 195. Let me know if yall have any more questions. It's hard to figure out how much or little to say in a KZbin comment.

[@Luke-ih1oc]

@@wsimms4310 Damn man, this is inspirational! That’s amazing to hear that you can dunk repeatedly with no ill effects felt in your lower back! Fantastic! So you went from barely being able to touch rim, even at your peak, to being able to dunk after 6 months of working on it? If so that’s insane! I’m 36, myself. And at my best I used to be able to grab the rim with two hands. But it’s been several years since I’ve been able to do that, and it’s primarily due to this lower back shit I’ve been dealing with. I feel like my athleticism is kind of locked behind it; I’m sure you can relate to the feeling. I’ve had an MRI and it was pretty clean. A mild bulge perhaps at C5-C6 and L5-S1 but nothing that the neuro thought looked too concerning or unusual for a guy my age. A couple PTs I’ve talked to about it also agree with my assessment that my symptoms likely aren’t spine or disc related. So I’m hopeful that it’s something I can work through with time and patience. I’ve been doing back ability zero and gradually seeing improvements in terms of ROM (and also decreased pain/discomfort experienced in that ROM), so I take this to be a good sign. One thing I haven’t started doing yet is any sled work or backwards walking because I don’t feel like I have a great place to do it. I ordered the backwards treadmill (which should arrive end of the year iirc), but that still leaves forward sledding. I do have about 17’ in my garage I could push a sled in; I guess I could just go back and forth repeatedly, although I’m not sure this would be ideal (but surely better than nothing). Anyways, that’s where I’m at right now. Hoping that I can work through this lower back pain/discomfort and maybe gain the ability to dunk someday. One might think that if I could grab the rim with two hands without any specific training (just playing lots of ball), it might stand to reason that I have something to gain. But that’s assuming I can make it back to that point in the first place! Thanks for sharing your story. I’d also love to see a vid of you dunking if you have any!

[@carnivoreRon]

I go to a small gym and there's no sled. I walk backward while pulling 150 pounds on the cable machine. My legs are super strong!! A few days ago, I squatted 37 times holding 50 pounds. Thank you. I'm 71 years old.

[@TheKneesovertoesguy]

WOW! That is incredible at any age! Happy to hear you found a suitable option for the sled! Well done! Thanks for sharing and keep inspiring!

[@carnivoreRon]

A lot of people my age are frail with no strength. I'm going into the rest of the 70s, the 80s, 90s and 100s with strength and flexibility because of your videos. Thank you, again!!

[@jeffreybonner6895]

Awesome!

[@beatricerhodesgdev]

Thats so clever! I will do that - use the cable machine and just pull it while walking backwards. Didn't think of that solution.

[@Gameboob]

Great idea!! Ty

[@BrainHax]

I don't know why ,I just feel this ATG group is like multiverse of Spidermans , where everyone comes and get super athletic ,I just love this community

[@TheKneesovertoesguy]

LOL! So happy to hear you love the community! Goal is create pain-free athletic ability for everyone!

[@GammaFZ]

bro came out of the theater from the spiderverse movie and commented this

[@BrainHax]

​@@GammaFZ😂😂😂

[@ThanoseTheOneAndOnly]

@@GammaFZ 😂😂

[@Chollanger148-pv8jp]

Fr. It's the peatiest exercise

[@KingADGaming]

Ben, you are truly a pioneer with these workouts. Whether you want it or not, your name will be remembered for all of this knowledge you spread. Thanks!

[@TheKneesovertoesguy]

Thank you so much! I appreciate your message and support, always happy to help and spread awareness!

[@bkaczmarski]

I taught these from 2008 onward as our warmup as a high school strength coach. We did them daily. Won 35 state titles in 15 years with 0 injuries. 👍

[@TheKneesovertoesguy]

INCREDIBLE! Success leaves clues!

[@ReneyHernandez]

NO U DIDNT

[@YHWHsam]

@@ReneyHernandez LOL

[@Skibidibobobeebop]

Lmao

[@bkaczmarski]

@@ReneyHernandezbet me. I’ll show you the videos. Hall of Famer Fred McGriff is doing it with us, and his daughter’s team. Look up the State Titles at Tampa Prep from 2005-2020.

[@andrew3068]

just wanted to give credit where it’s due. got my first dunk at 25 by applying a lot of your exercises into my routines

[@TheKneesovertoesguy]

That is amazing! Way to go Andrew!

[@ReneyHernandez]

HOW GAY ARE YOU

[@ReneyHernandez]

OOPS I MEANT TO SAY TALL

[@recruit7416]

​@@ReneyHernandezcope with jealousy

[@JoseSalazar-pl7mn]

I had extreme doubts that my knee would ever feel better when I first started watching your videos over two years ago. I watched and followed as much as possible on my own. I would implement what I learned here and there, but nothing consistent. I can’t believe how much healthier my knee feels. I can’t imagine if I would have gone ALL IN how much better my knee would feel now. It feels so much better now than it has over the last 20 years. Thank you so much for all of this and giving me so much hope!

[@TheKneesovertoesguy]

That is incredible Jose! Way to go and keep on improving that knee ability!

[@EmorettaRobinson]

I like the thought, effort and explanation given for each move and it's regression. I also love how they cheer each other on.

[@TheKneesovertoesguy]

Thank you so much Emoretta! Glad to hear the explanations are clear and easy to understand! Absolutely! LOVE the atmosphere at ATGHQ!

[@Radm0bile]

Oh damn. You know it's a good video when they open with the basketball coach!

[@TheKneesovertoesguy]

Appreciate it!

[@100.9Million]

God saw humanity suffering from knee pains and sent the kneesovertoesguy, pat you are a blessing to our gen. Crazy to say I access these vids for free; they have greatly improved my athleticism. love from Africa. hopefully I get the money to join your programs and workout with you one day

[@TheKneesovertoesguy]

That is so kind of you! Always happy to help and glad to hear they have improved your athleticism! Keep it up!

[@SeanReyes]

started doing the basic ATG stuffs once a week 2 months ago - fixed my jumper's knee i've had from beach volleyball for the past 6 years. Played 4 days this week no pain, vert is back, cant believe it!

[@TheKneesovertoesguy]

WOW! Amazing Sean! That is HUGE!

[@cabanavball]

Can you specify what the "basic ATG stuff" entails. I see a lot of videos with equipment that I don't have access to, so I'm hoping the basic stuff is exercises which are options for me 🤞 Thanks, from one volleyball player to another!

[@YHWHsam]

@@cabanavball Some examples of exercises w/o equipment: calf raises, tib raises leaning against a wall, step ups, backwards walking, atg split squat, knee raises for ur hip flexors, deep bw squat. Also he promotes stretches such as couch stretch or elephant walks.

[@GCurtisJr]

I've been slowly watching your chancel for the past two years...and this the video I needed to finally take my dunk journey serious. Many of these exercises I already had in my workouts, but I doubted whether or not they were really beneficial to me. This gives me the confirmation that I am on the right track. Not only am I going to continue these exercises...but I am going to delve deep into this program to really unlock the potential of my body

[@TheKneesovertoesguy]

WOW! That is awesome Garfield! So happy to hear this sparked your interest in taking dunking seriously! It really is refreshing knowing that what you are doing in your training has value! Keeping diving into this and let me know if you have any questions!

[@dallasdominguez2224]

You guys are legends. It's like watching the Justice League train together.

[@TheKneesovertoesguy]

LOL! Thank you so much Dallas!

[@wadeo1980]

Absolutely love this guy. Genuine as hell and generous with sharing his knowledge

[@TheKneesovertoesguy]

I appreciate that!

[@lunar6383]

Would love to see a PJF Performance collab. The amount of information that collab could have is unreal and I think with such different styles of training we could all learn so much.

[@TheKneesovertoesguy]

Thank you!

[@drdark7806]

Second this notion - you’re talking two of the top guys on youtube it would be incredible

[@lunar6383]

@@drdark7806 Imagine if we got KOT + PJF + OTA (overtime athletes) All in one video or podcast. It'd be the greatest thing I've ever seen in my life.

[@GammaFZ]

@@lunar6383THPstrength as well

[@jumpmanspade5478]

Agreed, would be gold!

[@drstevenhulme]

Really phenomenal work. I started the Knee Program 2 months ago and my knee pain went within the first 4 weeks. I then added the hip protocol and after 4 weeks again my hip pain / weakness (which I had for 3+ years) is now so much better! It makes so much sense, I’ve even started covering some of this content on my own channel. Thanks Ben!!

[@TheKneesovertoesguy]

WOW! Steven that is amazing! Way to work and happy to hear the protocols are working well for you! Keep it up!

[@barrymiller99]

You deserve a Nobel Prize. If you don’t qualify, they should rewrite the categories. Seriously.

[@TheKneesovertoesguy]

That is very kind of you!

[@joehollister79]

You are a blessing my friend. Similar story of pain from 18 years of football, ending my last game on a stretcher with a broken neck. Never touched a drug in my life before that, then Struggled for 10 years on pain meds, but now 70 days clean, and yes knees feels great, but it has also been an important factor in correcting my thoracic nerve pain!!! I am so grateful for your work, but it’s not WHY I quickly began following you! Im sure most can agree, that it is in combination with your heart. Every video, I can literally feel the passion you have to pay it forward and help others. That inspires me to be the best father, husband and coach I can be. I Look forward to meeting you someday! Until then, I wish you and the entire ATG family well! 💪🏻

[@TheKneesovertoesguy]

That is incredible and so happy to hear how well you are doing! Keep it up and keep me posted! You are crushing it!

[@davves69]

Yes! He rolled the coach clip hell yes

[@orangus_8302]

that one always blows my mind

[@TheKneesovertoesguy]

🙏✅

[@supersonicprime]

Love seeing Alyssa mixing it up with the guys. She's out there gettin' at it, too!

[@TheKneesovertoesguy]

She sure is! Thanks for your support!

[@emirhangultekin7892]

The Goat of sports health ❤

[@TheKneesovertoesguy]

Thank you very much for the support!

[@rocky19811969]

Man i wish you guys were closer..anyone around ben and his crew become superhuman! Regardless of genetics. Luv this dude and what he's doin

[@TheKneesovertoesguy]

Thank you so much John! I appreciate the support! You can always find an ATG Coach near you through the ATG Map: map.atgforcoaches.com/dl/d0a5f4 I also find the online coaching is still very personal! Would love to help you through here as well if interested. Offering a 48-hour free Trial Workout to see for yourself how it would be to sign up and receive a program with coaching! Here’s the link to get started on your free trial: onelink.to/jtdv79

[@The1Question]

I'm 43 and 5ft10. I still try to hoop once a week and can still touch the rim. Watching this motivates me to be able to one day dunk again. I will say I had knee tendonitis real bad the past year in my knees, but doing some of these exercises lately has helped my knees alot, especially the walking reverse on a treadmill and the reverse Nordic exercise. I need to do all of these exercises more often to see if I an dunk a basketball again like I was able to 10 years ago.

[@TheKneesovertoesguy]

That is AMAZING! Happy to hear this motivates you! Glad to hear the knees are feeling better as well! Keep it up and keep me posted on how things go!

[@nathanspencer5014]

You got that dawg in you!

[@LAnimeMaster]

Thanks for providing some alternative for the backwards sledding. I'll have to incorporate the backwards step up into my routine now. Also, I'm amazed at your squat mobility given your body composition. All of you guys squat really well. I'm still working on mine, but this is great motivation.

[@TheKneesovertoesguy]

You are welcome! Glad to hear you find this as a helpful alternative! Appreciate the support and yes, the squat mobility is KEY! Something you can improve over time!

[@dustinandandria]

At 4:28, this is exactly what I need. I have asked physical therapists, massage therapists, and no one can give me an answer. I think I found it with this! Thank you, I am 43 and used to play college basketball, but i am in so much pain I can't run anymore. I refuse to believe what everyone else is saying, "that I cannot rebuild my legs again, and that I'm just getting older". This should help! Thanks 😊

[@TheKneesovertoesguy]

The Backward Treadmill certainly can be a game-changer! Can find it here: atgequipment.com/products/presale-the-atg-backwards-treadmill Definitely never too late to improve pain-free knee ability!

[@J_Trask]

Thank you for the info you’re putting out there! I’m rehabbing a knee injury from running and found your videos which are already helping tremendously after only a few days. It is so good, I’m recommending the knee exercises to my older coworkers with bad knee pain. My knee has been hurting 2 weeks, and the pain is nearly gone from a few days of knee work

[@TheKneesovertoesguy]

Wow! So happy for you and thanks for sharing🫡🙏

[@trogpo]

I'm 55 years old and have a 28 inch vert (as can be seen), after much plyometric work and ATG split squat. This great video may help me to further improve. So far I avoided heavy lifting, but will start squatting this week and see if it proves helpful in several months time. Thank you very much!

[@TheKneesovertoesguy]

That's great! Squatting is certainly a gem for jumping higher! Can be an easy formula to follow. Sled + Squat + Jump! Let me know how it goes!

[@the_flushjackson]

Nice work -- what are you at now after a year (hopefully a healthy one)?

[@trogpo]

@@the_flushjackson Hi and thanks! I didn't measure the vert for a long time now, because I've switched to sprint training, with the aim of competing in the Masters category (not gonna make the upcoming world championship due to a slight hamstring tear -- the greatest "occupational hazard" in sprints). Now, sprint training involves a lot of jumping and plyo, but I didn't had the opportunity to measure my current vert. In any case, I'm squatting and deadlifting for a year now, but don't feel it made a significant improvement to my jumping, if any.

[@karlk9316]

The improvements to the ATG online coaching website continue to be first rate effective, including elegantly simple solutions. The content continues to improve by leaps and bounds (pun intended). Very helpful.

[@TheKneesovertoesguy]

So happy to hear that Karl! Always updating the website and online approach! Thank you for the support!

[@michaelmcdermott2873]

Love to see Young Buckets (and maybe Foamie in the backgroundof the court) putting in the work!! I'm 56 and in my first week of ATG / Knee Zero program. Loving it so far!! Hopefully, I can get to dunk again for the first time in over a decade soon!

[@TheKneesovertoesguy]

Thank you Michael! So happy to hear that Zero is going well! Good for you! Let's get that dunk again! Message on the app if you have any questions!

[@belisariosanchez-leon2100]

OMG... my balance is not that good... 😢 but so happy I discovered your channel. All the way from Miami with a knee injury that never healed right... discovered you with the knee pain video. Working on organizing my time better to do more of your routines consistently... thank you so much... ❤

[@TheKneesovertoesguy]

Would love to help you improve that balance and regain pain-free knee ability! Let me know if you have any questions!

[@TheYamsinacan]

Waiting to get into a more comfortable situation before I start the actual programs, but simply incorporating these exercises have made me feel so much better. The split squat made me better at running without running; the noridc curls just make me feel good, but I have stopped pulling my hamstring during athletic activity ever since doing them regularly; the step ups make my knees feel physically stronger. Excited to actually start the full programs soon.

[@TheKneesovertoesguy]

WOW! Amazing results Yamin! Glad to hear those exercises are working well for you and have you out there improving your pain-free ability! You can make some amazing results in just a short time! Can't wait to help you out further with this!

[@creatorx4091]

Hi Ben. I've been applying your stuff for a month now. I'm 5'7 volleyball player but I lost my vertical due to ankle injuries. I really can't believe how much you helped me with knee pain and getting my vert back and even higher. Within 3 weeks of training I've been able to touch the rim for the first time in my life. I'll keep you posted. Love from 🇵🇭

[@TheKneesovertoesguy]

That is INCREDIBLE! Way to go and keep me posted!

[@rinkuna4]

I love the emphasis on mastering bodyweight. I think a lot of times people want to rush and get results faster so they start adding weights before they've really mastered formed. At least I know I've been guilty of this!

[@TheKneesovertoesguy]

Certainly! Master bodyweight pain-free, then over the course of time include weight as needed! This will lead to long-term results!

[@TheEncouragementKid]

DUDE THANK YOU FOR DEDICATING YOUR LIFE TO THIS

[@TheKneesovertoesguy]

My pleasure!

[@Shexter17]

perfect timing for this upload ben, i have gained 6 inches in jump height from your ATG videos

[@TheKneesovertoesguy]

That is amazing! Way to go!

[@earthlylove4]

which exercises exactly?

[@Shexter17]

@@earthlylove4 patrick step ups, atg split squats, but i improved my jump technique using plyometric and normal backsquats and cleans

[@moustaphamoussabouh9985]

This kind content should be paid. The quality is so high

[@TheKneesovertoesguy]

Thank you so much! Happy to hear the content is what you are looking for!

[@fishrow]

I’ll say this much about ATG. I could never deep squat no matter how much I stretched, but the exercises in the programs offered have yielded so much more progress than any basic static stretches. Truly grateful! A nice bonus is I’m also the only one at my job that can move heavy carts around by myself thanks to backwards sled 😏

[@TheKneesovertoesguy]

WOW! That is amazing! Great work! Keep crushing it on the carts!

[@bball3048mm]

This video was a joy to watch. I remember in 2021 when I saw my first Kneesovertoes guy video ("From 19 to 42 vertical") I became inspired in trying to jump to touch the rim again. When I was 18 I dunked a pickle ball at 5 foot 8. I am 44 years old now and I am trying to replicate this feat hopefully by my 50th birthday. Just like Kadour Ziani can still dunk at age 50.

[@TheKneesovertoesguy]

That’s an amazing goal! You got this and keep me posted! Just made a new 9 step jump checklist. Check it out🙏

[@dexterbrimhall7396]

I play volleyball and I use the right-left jump plane about 95% of the time I am jumping because of the way I approach to the ball when it's set to me. It will be interesting to see how working through all the other planes will affect my athletic ability and how high I jump. Maybe it might point out some severe imbalances I have with my legs. Anyways, this content is absolutely amazing thank you for sharing.

[@TheKneesovertoesguy]

I definitely believe if you supplement training the left-right approach you can quickly notice some imbalances there may be. This will take some getting used to, but in terms of jump longevity and overall jumping, nothing quite beats jump balance and can really boost your vertical for volleyball! Let me know how it goes!

[@sandrahargrave1638]

Way to go Alyssa, rooting for you.

[@TheKneesovertoesguy]

Thank you Sandra for the support :)

[@Luke-ih1oc]

Man, I can’t tell you how much I love this video. In my younger years I played a ton of basketball and always wished I could dunk. At my best (and at 5’11”) I was able to grab the rim with two hands. I was always a two-foot jumper and absolutely could not jump off of one foot lol. However, I did hardly any focused strength training to achieve this; just played a lot of ball. I’m 36 now and haven’t been able to do that since sometime in my early twenties most likely. Part of the reason is because of this fucking lower back tightness (and occasionally pain) that I feel like really hinders my athleticism. No major injuries to speak of; likely just years of sitting and lack of movement. I had an MRI a couple years ago, here’s what it said: “L5-S1: There is mild disc bulge, asymmetric to the right. There is no central canal stenosis. There is mild bilateral facet osteoarthritis. There is no neural foraminal stenosis.” More than one PT agrees with me that my symptoms likely aren’t disc-related, and they seem to be on either side of my lumbar spine, which is why I’m cautiously optimistic that this can be worked through. That’s why I’m doing back ability zero right now - in the hopes that, eventually, this lower back tightness/pain will be gone and I can actually start squatting and jumping again without worrying about injuring myself (I stay away from squat and deadlift because I think the constant anterior/posterior articulation of the pelvis at the bottom position (due to insufficient hip ROM) likely pulls too much on my lumbar spine in a bad way due to substantial tightness or some such; it seems to be a cumulative effect over time so I’m just avoiding those movements for now). But yeah basically I can’t do a full power jump right now because of this issue, nor do I feel like I can safely squat or deadlift for the time being. Anyways, I’ve been doing back ability zero for a few weeks and I feel like I’ve definitely seen some improvement, but I’m not out of the woods just yet. I still lack quite substantially in several areas of hip mobility, let alone strength (since I don’t possess that full ROM I’m not strong in it either). I have seen my ROM improve across the board but this seems to be an incredibly incremental and slow process. I realize that a few weeks is nothing on the timescale; I probably shouldn’t really reevaluate until I’ve been doing it for 2-3 months at least. But so far I haven’t felt like I’ve got to the absolute core of this issue (no pun intended); it feels like I’m working toward it from the top and the bottom but I haven’t reached it yet. One thing that really can exacerbate it are hanging straight leg raises; I really can feel it pull hard and hurt with my legs near 90 degrees (in my lower back). So anyways; I’m trying to maintain a positive mindset with the hope that one day I might be done with this lower back shit and be able to actually jump and train hard without fear of hurting myself. And who knows, maybe even dunk someday. If I could grab the rim with two hands without any real training, that would seem to indicate a higher potential for my vertical jump WITH training… If you have any motivational words (or perhaps thoughts on what I might be dealing with given my symptoms) feel free to share lol!

[@TheKneesovertoesguy]

Hey Luke! Thanks for the update on your back and back ability zero! Definitely is more than a couple week thing! Everyone's progress will vary, and there is always hope to improve from the starting steps rather quick! For the low back ability with regards to your hips, SPLIT SQUAT, REVERSE SQUAT, SEATED GOOD MORNING! I think this might be an amazing combo for not only getting that hip ability improved, but also tools for getting back to squatting and jumping pain-free! You got this and can always message through the app if you have any specific comments or concerns!

[@_JustARandomDude]

35 minute video and the enthusiasm and excitem to explain each never dropped

[@TheKneesovertoesguy]

🫡🙏

[@sciencensorcery]

I'm in Clermont so not super close but close enough to hope to be able to come visit the gym someday! It looks like such a great and positive atmosphere. It's awesome to see the mutual support and encouragement between you all.

[@TheKneesovertoesguy]

Thank you so much! Always happy to have ATG members swing by as well! Group Classes Monday, Wednesday, and Friday! Hoops on Sunday!

[@NUMBER7WILL]

I’m still young and only 23 had multiple ankle fractures but first time seeing your videos make me wanna get back into ball and trying to dunk the ball and not give up on those dreams and aspirations I once had.

[@TheKneesovertoesguy]

You definitely can do it! Have had ankle issues myself and helped hundreds of others regain their pain-free ability and return to sport!

[@hardhoofdful]

Connor really did that for youtube 😂 hope he’s okay. Great video as always

[@TheKneesovertoesguy]

LOL! We made sure to check up on him! Thank you so much for the support!

[@pmjcdteam]

All I can say is thank you to you, your family and the amazing group of like minded individuals.

[@TheKneesovertoesguy]

We appreciate that!

[@malachitisch7494]

The easier way to teach jumping off the other leg is to start with a 1 or zero step approach, then add speed and power and coordination, then add 1 step at a time. That way they don’t stutter and do the wrong plant anyway haha. I’m in Sarasota now, getting tempted to sign up for a month to just train one time in person! Also Connor should take up HJ. He’s got the same build and bounce as Barshim (gold medalist). I don’t know his speed, but he’s got the body and bounce of a 7’3” HJer at least.

[@TheKneesovertoesguy]

Appreciate the input Malachi! Yes, working on solely the penultimate step of a jump can definitely help groove in the technique behind all jump plants! This more so was used to demonstrate how you would progress to a point of mastering all 4 jump plants with max intent! Max intent will lead to that adaptation as explained with Connor's max effort jump. It will be tricky in the beginning phases, but when performed consistently across weeks, can provide some remarkable results! Sarasota is not too far! Have some ATG Certified coaches in the area as well you can meet! The in-person training is always a blast! If this is something on your mind I highly encourage it and you can meet the crew!

[@phreyzeva6509]

I'm actually hype this man went from helping my knee pain, years ago, and I always come back. To now, he's actually training KZbin ballers. That's that hard work right there, and passion that I love. 🙏🏿🏀🔥🔥🔥

[@TheKneesovertoesguy]

Thank you so much for the support!

[@phreyzeva6509]

@@TheKneesovertoesguy never know, one day I might someone that's right there beside you. This video definitely helped me, trying to get my jump form back as we speak.

[@MATT111MARTIN]

5:56 this alone after one night omg. Just came from the court and already jumping 3- 4 inches higher. This is insane. Stuff really worked.

[@TheKneesovertoesguy]

WOW! That is amazing Matt!

[@MATT111MARTIN]

@@TheKneesovertoesguy yes 👍

[@almightyqdogg]

I love this people rarely make videos when it comes to lower body.. your a different breed 💪🏾💯

[@TheKneesovertoesguy]

Thank you so much!

[@robschilke]

Olympic style weightlifter still trying to touch rim over here.

[@TheKneesovertoesguy]

Hey Rob! That is awesome! This jump guide can be a great place to start!

[@hashemalhassnieh3890]

Grateful to found your channel from 2 years.....I hope one day to meet you in person!!!

[@TheKneesovertoesguy]

Thank you Hashem! Happy to help!

[@UdhayChatha]

How long would it take Ben for the transformation that you got if someone committed their life to it and slept great, ate great, and worked out as much as needed optimally? Thank you so much Ben, I owe you 50% of my salary when I go pro

[@TheKneesovertoesguy]

Hey Udhay! It really all depends. EVERYONE is different and progression from one person to another while doing everything the exact same can be totally different! It took me years to get my first dunk, even after that it took me longer to achieve jump balance off of my other plants! Staying consistent is key, if you stick to the course, you can make a magical transformation!

[@SigmaWarzoneAlpha]

@@TheKneesovertoesguyI'm 16 and 6'4 170. Extremely unathletic and I feel like I have all these imbalances and lack of strength in all of these areas. I really wish I could've started this earlier as I want to be dunking in highschool basketball.

[@frybread342]

The energy in that room was amazing

[@TheKneesovertoesguy]

Thank you so much!

[@micahhall4972]

Mixed ATG in with all training for a while now, this will be my training program exclusively for the next three months!

[@TheKneesovertoesguy]

Awesome!

[@vincentng1330]

Thanks man, being suffer from basketball knee injury. Everytime when try to push to next level, then knee pain will stop me from improve and my athleticism decrease. Really depressed. Thank GOD that able to see ur video. ❤❤❤.

[@TheKneesovertoesguy]

Happy this can help! Rooting for you and keep me posted if you have any questions!

[@vincentng1330]

Asked on behalf of My friend who suffered from tennis elbow pain. Hope to see video related to upper body rehab workout 🙏🏻🙏🏻🙏🏻

[@morganica]

Love this innovation! And, great way to sell a product directly to your fans - I wish you all the success.

[@TheKneesovertoesguy]

Thanks so much!

[@oohwha]

Love all the interactions between everyone in this video - seems like a very cool group... great tips *AND* great company. Love it :)

[@TheKneesovertoesguy]

Thank you so much!

[@ImCxrlos1919]

I hope to get my first dunk. My vertical is 90cm (35.5inch), I am 5'4 and let me tell you that I have never had pain in my knees. Only a month ago I got tendonitis, but a very slight tendonitis, but I am glad to have found this channel. It really has many foundations that have helped me. helped me increase my vertical quite a bit in a short time now I only have 18cm left to make my first dunk and go for it ​​​​​​💪​ (I have 16 yrs old)

[@TheKneesovertoesguy]

Wow! Love the goal and definitely achievable! Reverse sled will be a gem for you and that knee ability! I think you’re in the right place!

[@4ktaz]

I love this video you taught me some new exercises coming from a young 19Year old Dunker

[@TheKneesovertoesguy]

Great to hear!

[@josefniederer5039]

dude, this stuff is gold. Even paratroopers in the Army would greatly benefit from this kind of training. I can't tell you how many of my buddies would have knee problems from poor landing. I'd also like a better vertical for things on certain obstacle courses too.

[@TheKneesovertoesguy]

Can definitely benefit just about any lifestyle and training! Proper jump landing can be such a gem for injury prevention!

[@ppunkmonkk]

Congratulations on 1 Million!

[@TheKneesovertoesguy]

Thank you so much!

[@madmartian2]

18:01 this quick explanation of the 6 zones is terrific. 👍🏻

[@TheKneesovertoesguy]

Thank you!

[@stelliumX5]

Great Job ATG family!! This was awesome!!!

[@TheKneesovertoesguy]

Thanks so much!!

[@psingleton1463]

I realized watching my dude struggle with the two-foot jump timing that it's easier to execute different approaches by pointing my shoulder at the rim. Like doing a Jordan leaner dunk. Like you did at 30:53. Left-Right = point right shoulder to rim. Right-Left = point left shoulder to rim. It makes the move feel more natural without having to think about it. Love your vids Ben!! I'm a believer. Over 40, I think I can get back above the rim doing this.

[@TheKneesovertoesguy]

That's a great observation! Many times when jumping, the highest jumpers don't even point their feet towards the rim! Good work and keep me posted!

[@shauntobin4336]

These things are gold. Thank you as always.

[@TheKneesovertoesguy]

Happy to help Shaun!

[@shauntobin4336]

@@TheKneesovertoesguy As you can imagine, training to 2 hand dunk at 60 is not something many or any people have much experience with, so it's a godsend to see anything around it. I only do the step left foot two foot two hand dunk in the gym on a 9'4" now and one hand on 9'6, but practice all the others barefoot on grass and in my house. Finding the sweet spots between rehab and training, positive acute stress versus negative chronic is the game. Just got back to jumping now, been all rehab

[@Chronicallyonline19]

Firstly knees over toes guy, I love your videos. They have inspired me to get stronger, particularly in the legs. I don’t remember if this tip came from this vid, but when trying to grow you hip flexors, you could buy a rubber band to attach the weight to your foot to lift the weight. Well, just now I thought of an idea to solve that without the rubber band: take a shoe, tie a dumbbell to the lace, put on the shoe, and lift.

[@TheKneesovertoesguy]

Both sound like great options! We also used to tie a floss band to our feet and attach a dumbbell underneath. Many great options to strengthen the hip-flexors!

[@ryanwilford]

This dude is actually pretty funny to watch cause he's got tons of energy like a mad scientist or something lol Good stuff. I'm trying to remember as much as I can so I have the information even when I'm outdoors with no equipment. Thanks to everyone these days that has simplified this stuff. I was just saying to my Moms "I wish I knew this shit in high school". Even our coaches weren't focused on this stuff so we grew up thinking it was some sort of natural gift to "be like Mike" and that's not the whole truth. God bless.

[@TheKneesovertoesguy]

LOL! Appreciate the support!

[@anfer5228]

Your videos have aroused my interest in these topics, thanks for sharing your experience and knowledge.

[@TheKneesovertoesguy]

You are welcome! Thanks for the support!

[@The88Nomad]

DAAAANG!!!! The knowledge here. Ya boy is dropping dimes!!!

[@TheKneesovertoesguy]

Appreciate the support!

[@danbuckles2745]

Been doing the sled for a month and now when I get on the treadmill with 30lb vest I can go twice as far without getting hurt while walking at 3.2 miles and 2% grade. I think I can jump to 40lbs which was my goal. I also work with X3 and doing split squats with the ankle supports. Starting with no weight or band until I can do them at floor level. No pain in knees. I use a slant board to stretch my calves and then step over with one foot that stretches my calve and hip. Thanks for all your work it's really accelerated me to my goal.

[@TheKneesovertoesguy]

That is incredible! Good work and progress and keep it up on the split squats! Keep me posted!

[@todayilearnedsomething8105]

I'm thoroughly impressed by this video. I didn't expect to be as someone who dunked easily as a teenager. The techniques for developing leg drive and knee strength and stability are world class. Thank you!

[@TheKneesovertoesguy]

Glad it was helpful!

[@thepizzaworkoutplan]

Years later and I still love the content and overall style ❤❤👑

[@TheKneesovertoesguy]

Thank you so much!

[@thomasdunham8033]

🔥🔥🔥my last season is coming up, gotta ball this fall. I think your programs have changed my life!

[@TheKneesovertoesguy]

That is awesome Thomas! You got this!

[@RatanaTan]

Really helpful to see all the different people trying all these exercises.

[@TheKneesovertoesguy]

Glad to hear!

[@truongsinh9955]

I started lifting weights around 18 years ago, play sports here and there but never really paid attention at hamstring strength beyond the standard Romanian deadlift. With his logical, attentive and straightforward approach, Ben has convinced me to for once in my life train my hamstrings directly via the Nordic curl. Did 2 sets of 10 just now, just the negative portion with the assistance of a moderate strength resistance band. Now my hamstrings are fried and I have never felt such a strong mind-muscle connection to them before this. I'm gradually implementing ATG's fundamentals into my mom's weight lifting program, which has been going on for more than 5 years. at 56 years old, 2 weeks ago she participated in this roughly 14 mile mountain hike (a lot of going uphill and steep, steep downhill, which requires excellent deceleration from the tibialis as Ben often talks about), competing against many others, reached the finish line before 200 other people, many far younger than her, not to mention many people didn't even reach the finish line). After the race, she said one of the limiting factors that makes her feel not so confident in racing hard was her knees, not particularly weak per se but not really strong and stable. So it's knee-focused weight lifting in the upcoming months for her! Keep doing excellent work Ben and team, I have great hope in your aim of spreading ATG programs to all countries on earth.

[@TheKneesovertoesguy]

That is incredible and so happy to hear your story along with your training with your mother in the future! Keep me posted and let me know if you have any questions!

[@geothermal1992]

Been following since 2020 and this is the video I've been waiting for! I need a foam ball to practice but my vertical has steadily increased these past 3 years and I can one hand dunk. Trying to slam it with authority with two hands!

[@TheKneesovertoesguy]

That is awesome George! Nice work and keep me posted!

[@carlito-hn4cv]

Thank you for all of these videos !

[@TheKneesovertoesguy]

Glad you like them!

[@DOCTOR-FLEX]

I love that you include your wife in the videos. Wonderful longform video. Im sure the editing takes a while! Thanks for the concepts!.

[@TheKneesovertoesguy]

Thank you so much! Glad to hear you enjoyed the video! Our editing team does a great job :)

[@MrDuncanquasar]

I used to be able to dunk, but in my 50's now and the jump is gone. Lot's of 3 's when I play now. But the exercises to help keep the knees in good shape. I wish I knew this stuff back when I was a young'n.

[@TheKneesovertoesguy]

Always great to play pain-free with healthy knees! That is what it is all about! Being able to do what you love! Better late than never to learn this and even if you might no longer be able to dunk, there is always hope to keep on improving!

[@Roehmichen655]

After a year and a half with tendonitis, I am a witness that their exercises healed me

[@TheKneesovertoesguy]

So happy for you!

[@jonathanbacalso2948]

Truly a beneficial one for jumping ❤ thanks.

[@TheKneesovertoesguy]

You're so welcome!

[@kirku9589]

I’m subscribing to ATG online now! I used to be able to grab rim but tore my ACL and meniscus. And now jumping is awkward and painful. I’m hoping this will get me to dunking!🎉

[@TheKneesovertoesguy]

Our team would love to help you get back to dunking!

[@ministryofvolcano]

I'm a 50 year old Māori a native of New Zealand 🇳🇿... I'm returning to Muay Thai pro with mma 4oz gloves, locked in for November 10, 2023. I have 5 months to cut 13kg's from 92kg's. I want to increase my vertical to at least touch the rim, as it'll give me so much confidence going into the fight as I love flying or jumping knees. I will follow this program and the 7 ATG Mobility Check List to increase hamstring and hip flexor flexibility. Thank you.

[@TheKneesovertoesguy]

WOW! So cool and I can see how the vertical jump can have some carryover to your own sport! You got this!

[@Blues0824]

That's a deep farkin squat Just got a gym membership and am going about 90 degrees, this is all good encouragement/info

[@TheKneesovertoesguy]

Thank you so much! Deep squats are king for jumping higher! Squat low, jump high! Let me know how this goes! Very safe to progress!

[@tiemokoniambele4789]

Never seen a soleus do that kind of contraction ! Impressive !

[@TheKneesovertoesguy]

Thanks!

[@tiemokoniambele4789]

@@TheKneesovertoesguy You're fast ! Probably the nordic 😉!

[@Ryyy11]

Absolutely great video as always and I can’t believe you are still answering questions in the comments just wow! I’ll try to keep it as short as possible. I think I might have been doing something wrong when I started zero about 8 months ago. A few years back during athletic activities, my knees and back would hurt but nothing crazy. I didn’t mind too much bc it was very inconsistent. However, I did lose a lot of athleticism that I use to have (I’ve jumped touched 11’7 at 6’3ish with a 8’2 standing reach in HS and had a brief stint playing D1 football before giving it up). During the pandemic and with lifestyle changes I basically stopped doing much all tg. After hearing about ATG I wanted to get back at it and one of my main goals was to try and get back some of my athleticism. The issue though is after starting zero, I started having knee pain and other issues again and more often. The pain was happening outside of sports and activities and almost felt chronic which was confusing. I absolutely believe in ATG so I’m wondering what happened here. I tried to not push it too much but maybe I still did? I also did all of the workouts in the program from the start. Maybe I need to build up one by one? I think with my background I thought I could handle it but I’m not sure. I stopped gym workouts out all tg mainly due to lifestyle again but after about 2 months my pain is all but gone during daily life again. Even though I wasn’t working out I was trying to stay as active as I could like playing basketball, some light running etc. Weirdly enough, my pain is a lot better during sports too and I feel like the ATG workouts did help. I actually feel much better than I did before, even starting to dunk again which I couldn’t at all last year. I definitely would’ve had pain doing the stuff I’m doing now before atg. So, maybe now after giving my joints some rest I’ll be much better off? Sorry that was long but wanted to add some context. I want to get beck into atg but I’m not sure exactly what happened the first time around and I’m wondering if there is anything you recommend. I also would love to do sled work but can’t get to the gym rn so my workouts have been at home. I do know about the magnetic ones with wheels and the reverse treadmill but those are a little pricey. I could just bite the bullet but again wondering if there is anything else that can work as well outside of the ATG workouts I would be doing anyway. Thanks for everything you really are changing the game!

[@TheKneesovertoesguy]

Thanks for the comment and glad to hear ATG has been helping! Most people will fail due to… 1. Lack of form coaching 2. Missing key ingredients (ie. not following the whole program) It’s AMAZING how much one person can transform, but HIGHLY unlikely without following the correct path WITH form coaching along the way. All comes down to addressing pain-free ability and building from there!

[@VortigrenHengist]

Awesome video, will implement to my workout, and await the results!

[@TheKneesovertoesguy]

Hope you like it!

[@BryanEdge]

ignore this just a note for me sled balance 4:00 Backward Treadmill 6:00 Sled 7:00 Backward Step Up Squat Balance 8:20 Deep Squat 10:00 Split Squat 12:50 Nordic Curl 15:30 Knee to face 16:30 Weighted Calf Raise 21:30 Dips Jump Balance 23:00

[@TheKneesovertoesguy]

🙏🫡

[@bakerm.]

For athletic beast this is the best video to learn game. Thank You fam❤

[@TheKneesovertoesguy]

Appreciate the support and glad you found this helpful!

[@gavinbrinck]

thank you so much; been watching for a minute. looking forward to putting in some work :)

[@TheKneesovertoesguy]

You are so welcome! You got this!

[@MALICIOUS407]

Firstly, thank you for what you do, you’re a Saint in this digital age. Truly you can see the passion to help people in every word you speak! Second, have you thought at all about what a “sled” exercise looks like for upper body? I suffer from joint discomfort from my head to my toes. Thanks to your program, my lower body has improved significantly in a year. But my elbows, shoulders, and wrist still suffer. I would love to see what you think about this!

[@TheKneesovertoesguy]

Thank you so much! I appreciate your message and support and happy to help with the lower body! Have worked in great detail with the upper body! Shoulder, elbow, and wrist all have their own protocols in the ATG app! Starts as simple as something like external rotations, zottman curls, and finger extensors! All of these in my protocols and you can find them on the ATG app!

[@l33tLX]

Marcus looks almost like a double jump. First thrust, then his legs come up and stay at that level while he thrusts up from that position in the air. So cool.

[@TheKneesovertoesguy]

Glad you find this helpful Jesse! Definitely a great trait high jumpers instinctively have! Can always practice this as well!

[@Naroaka]

Much love Ben my brother great stuff as always

[@TheKneesovertoesguy]

Thank you so much!

[@2legitkong536]

This is my kind of workout. Functionality, longevity, and athleticism.

[@TheKneesovertoesguy]

🙏✅

[@ZdenkoLupinski]

Thank You soo much for this techniques/tipa, I waited my whole life for this! I just startet and cant wait to see resultes : )

[@TheKneesovertoesguy]

You got this! Let me know how it goes!

[@baranismus]

I cant believe it, I wasn’t able to go to jiu-jitsu class for months (because of my “hamstring strain”), but the pain is fully gone after doing these nordic curls😭❤️❤️ seems I just had weakness or something in that muscle..

[@TheKneesovertoesguy]

WOW! Amazing how well the nordics can work! Way to go!

[@mitchywilliams5638]

For me I think the legs raised in the jump is something more common amongst shorter players because it’s a balance thing learned to change shot mid dunk/layup into a reverse etc so legs come up then legs extend on change of shot to counter balance stabilise so every jump just becomes legs raised by learned habit. Tall people generally won’t find they need to and feel less safe to do.

[@TheKneesovertoesguy]

Michael Jordan did it and was 6’6” - taller guys don’t have to jump as high to dunk. It’s simply a common trait with those who jump with the greatest height and distance. 👍 For example every long jumper. It’s a combination of height and distance that requires it.

[@juanwick8820]

i can do most of these standards except for the piriformis... thank you for these ATG training methods

[@TheKneesovertoesguy]

Happy to help! That is great work! The incline pigeon is a great standard to hit for outer hip mobility and strength! Keep it up!

[@Zarrell]

Fun little reflection. Before discovering this channel, I started kitesurfing last year (despite bad knees/acl’s) which includes a lot of walking backwards in the water and on the beach, strapped to the kite pulling you either from the front or side. I noticed I’ve gotten a lot stronger and stable knees because of this 😲 but apart from this of course it’s a very risky sport for knee health 😆

[@TheKneesovertoesguy]

Wow! Sounds intense! Good for you and happy to hear this has helped your knees!