Dan John Reveals His HONEST Feelings On "KneesOverToes"

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Dan John has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record.
Dan spends his work life blending weekly workshops and lectures with full-time writing, and is also an online religious studies instructor for Columbia College of Missouri. As a Fulbright Scholar, he toured the Middle East exploring the foundations of religious education systems. Dan is also a Senior Lecturer for St Mary’s University, Twickenham, London.
His books, on weightlifting, include Intervention, Never Let Go, Mass Made Simple and Easy Strength, written with Pavel Tsatsouline as well as From Dad, To Grad. He and Josh Hillis co-authored “Fat Loss Happens on Monday.”
In 2015, Dan wrote Can You Go? on his approach to assessments and basic training. In addition, Before We Go, another compilation akin to Never Let Go became an Amazon Bestseller.
In early 2017, Dan’s book, Now What?, his approach to Performance and dealing with “life,” became a Bestseller on Amazon. Hardstyle Kettlebell Challenge became available in September 2017, too.

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7 окт 2022

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Комментарии : 67

@mikelindbergh642 Год назад

While I cannot perform most of the feats that the Knees over Toes-guy do, I did start doing those (unloaded)step downs, and backwards walking, and these have helped me a lot with my old knees.

@ozzy3ml Год назад

I’m doing the KOT Zero program alongside kettlebell swings, TGU and cleans. Has helped my knees and feet a lot. I view it more as injury rehab and prevention work than strength training. I didn’t really understand the benefits of unsymmetrical lifts before coming across the KOT channel and later, kettlebell work. (Pavel Ts & Mark Wildman) Anyway, always interesting to watch your vids, Dan! Thanks

@stewartthomson2089 Год назад

'What has been will be again, what has been done will be done again; there is nothing new under the sun.' Ecclesiastes.

@rubiccube8953 Год назад

I believe moving your joints to their full range helps the synovial fluid circulate. I’ve tried some the training and felt better. I’m 65. But I agree be careful and only train without pain progressively to a moderate level.

@farstrider79 Год назад

I've gotten some benefit from doing ATG split squats over the last month and a half. I've got a small meniscus tear, and it was getting painful all the time, now it minor. Just ordered a sled(I bought a plastic utility shed that ice fisherman use) to try doing the backwards sled exercise he talks about, looking forward to adding it to the routine. He makes a lot of good points when attacking the idea that knees should NEVER go over the toes, which I heard for years and tried to adhere to. As of next week when my sled gets here, my leg workouts will be alternating reverse sled with ATG split squats one day and barbell hip thrust with goblet squat another.

@jkeips78 Год назад

Well said. I do his most basic protocol. It worked well for me. However, with everyone on the internet putting such a huge emphasis on prehab/restorative work, it’s easy to get so caught up in the minutia that you detract from the actual training. For the most part I work the mobility work into the warm-up and the work out itself as active rest. Learned that from a pretty smart guy who wrote a few books I enjoy. Lol.

@DanJohnStrengthCoach Год назад

Exactly what I do...

@jkeips78 Год назад

Yes sir. You learned me well sir.

@AnUnhappyBusiness Год назад

I really like the Knees over toes guy. He has some interesting ideas that have helped me. But to me it’s like every other piece of fitness advice: take it with a grain of salt, and listen to your body. Not every physique is exactly the same after all. Love your content, you give super helpful advice, always

@DanJohnStrengthCoach Год назад

Exactly

@pricerowland Год назад

KOT for me was a major asset coming back from a nasty hamstring tear. It helped me bridge the gap from being cleared by a PT to actually getting back to full performance. However, beyond that point it became like any other programming, and I took away the key ideas and moved on to other programming.

@elke1942 Год назад

Great as always COACH.

@harvestblades Год назад

This was a great podcast episode!

@DanJohnStrengthCoach Год назад

I appreciate that!

@human1211 Год назад

What do you think about the iron wolf (youtuber) and his training?

@ohurley11 Год назад

From KOT I do ATG split squats (BW and weighted). I also have a sled that I've used for backward walking/pulls, although it's not currently in my program. My left knee has a serious bump (ossicle) from OSD that never fully resolved. The ATG Split squats seem to have helped my knee pain resolve entirely. I also picked up the unilateral hamstring curl from that program. Standing, bent forward at the hip, unilateral, I strap a plate to my lifting shoe with a mini band. I focus more on form and ROM now. Also due to partially tearing R short head biceps femoris and then L semitendinosus (which was apparently quite bad and 1 1/2 years later is still not as strong as the right side). I program full ROM zombie front squats vs heavier back squats, unilateral RDL etc. Unfamiliar with a lot of the mobility/flexibility aspects of KOT. I do Yin Yoga weekly which seems to be quite helpful.

@TerryBenzie Год назад

It's nothing particularly new but I like (and have gotten benefit from) his basic, initial core protocol. The really "questionable" practices appear to mostly come from his "certified" coaches who appear to believe that endless split squats, Nordic curls, etc should be the entirety of a person's training.

@savagezen Год назад

I think what you said in the beginning about flexibility vs. explosiveness ties things up nicely. Emphasis on mobility and movement aren't the same as static holds (stretching); so something "functional" like ATG seems generally helpful for a general audience that probably generally spends too much time sitting, etc. Like all bell curves, how much is enough to go on to the next thing or distract / derail the primary goal? As you have said many times, "lifters lift" (!) ... and doing anything long enough will lead to imbalances. Now we're back to critical thinking and mobility / specificity rather than doing X just because Y said so.

@rudolphcarvalho8070 Год назад

Words from the wise.🙏

@DanJohnStrengthCoach Год назад

Thank you.

@MR-yp7mu Год назад

It would like to see your podcast with Ben Patrick.

@kenanwtube Год назад

Basically: a lot of what he's saying isn't new, and be careful. Makes sense to me. I use some of his stuff but I go slow with it (which he encourages too). And I mix it in with other stuff (I don't have the same goals as him). And most of the stuff I really take from him is stuff I hear from other places too: train the reverse movements, power isn't the same as strength, a fuller range of motion is a good thing to carefully move toward (not fear).

@DanJohnStrengthCoach Год назад

Who is the "he" you are referring to?

@kenanwtube Год назад

@@DanJohnStrengthCoach Ben Patrick the Knees Over Toes Guy

@DanJohnStrengthCoach Год назад

@@kenanwtube Okay...I got confused.

@kenanwtube Год назад

@@DanJohnStrengthCoach That was my interpretation of what you said, that Knees Over Toes guy says a lot that is said by others, and to be careful while doing it (since the mobility can get pretty extreme). My personal approach has been to go slowly with some of his suggestions, to mix it in with general strength training and bodybuilding and other mobility work like OS, and to take more seriously the principles that I hear repeated by others.

@jameshegeman5660 Год назад

While I agree that his sales pitch “feels” like scam marketing, and that his language is often gimmicky… I can’t help but be impressed and motivated by his achievements. An acquaintance of mine who was recovering from ACL repair found the “Patrick/Peterson step-up” and slant board squats to be very helpful (done carefully, of course). And Ben Patrick recommends over and over to make exercises easier until they are pain-free. So it’s really hard for me to find fault with his methods or advice, despite the “feeling” of it being gimmicky. Nowhere has he ever advised to do something that hurts. I have also experimented with his advice, and my vastus medialis and hamstring muscles have never felt better. Yes, it feels like a scam… but it seems to actually work. 😆

@markgothard7158 Год назад

Ben Patrick is great, it’s new stuff for me. I’ve been working out since 1978. I’ve had at least 30 ankle tears and three knee acl tears and surgeries. My doctors always told me don’t break parallel in a squat loaded or not. I’ve been following many of his exercises and my ankles and knees feel great. I can do a full squat and full sissy squat unloaded thanks to Ben. Dan John is great too! I love his barbell complexes.

@jackskellingtron Год назад

I have seen KOT Guy's Zero Program, and I think a lot of the benefit is backwards walking/sled-drags and other rehab movements like Peterson step ups, tibialis raises etc. He is also very good at talking thru regressions/progressions on these exercises. That being said, his online persona is designed to get attention, and it's probably not a great indicator for how he believes someone should train... which makes conversations about his training philosophies hard. Dan, can you talk more about the tradeoff between ankle flexibility vs stiffness vs strength in sprinting and jumping? I understand that ankle "stiffness" is good in sprinting as it minimizes energy leaks, but I always thought that stiffness should be a result of strong supple tissues with healthy ROM instead of tissue limitations. E.g. wrapping a sprinters ankles for increased stiffness sounds like a bad idea. I don't think that's what you're advocating for, but what's the line between healthy ROM and excessive flexibilty in the ankle? Is that line different between an elite sprinter and casual athlete optimizing for longevity and the occasional game of tennis or backyard turkey bowl? Also, how did you learn these lessons the hard way? Sorry for throwing 100 questions at you. I am probably limited by my understanding of terminology here, so I am also limited in communicating where my confusion is for a simple question.

@michiel5160 Год назад

I have done some of his exercises and for example the ATG split squats really helped my hip mobility. Which I definitely needed. I think it really depends on your specific needs.

@hasanc1526 Год назад

Stuart Mcgill's said that people tend to over trian them and give themselves hip issues

@DanJohnStrengthCoach Год назад

@@hasanc1526 That's exactly what Stu told me. There are a lot of new injuries showing up due to overdoing split squats and lunges and the like. This is not my opinion or information, this is what I was told.

@MR-yp7mu Год назад

@@DanJohnStrengthCoach overdoing any exercise can lead to an injury.

@mertonhirsch4734 7 месяцев назад

I thought for years that the solution to my knee pain was to squat Westside style, keeping the shins parallel. I lost ROM. Now I try to sit at the bottom of a deep front squat, goblet squat, high bar or pendulum squat. Sometimes I just sit there for 30 seconds. Also pulling a sled backwards. Most injuries happen in the ends of the range of motion. I had an ACL tear, but I feel that my knee has remodeled from going deep but in a controlled way.

@DanJohnStrengthCoach 7 месяцев назад

Thank you for sharing this...

@andrewknight6244 3 месяца назад

People can say what they like, but all I can say is that the ATG stuff (not all of it) was the only thing that cured 2 x years of patellar tendonitis that stopped me doing anything with my lower body. I couldn't even cycle on a stationary bike

@DanJohnStrengthCoach 3 месяца назад

I’ve been doing this since Nixon was president !!

@andrewknight6244 3 месяца назад

@@DanJohnStrengthCoach Holy jesus, Dan John replied to one of my comments!!! ❤️ Specifically, the split squats, reverse sled drags, and those long ROM SLDL type stretches. I've only just discovered that I have a leg length discrepancy of 25mm, so chronically tight in all of the wrong places which limits my ability to squat safely. Thanks Dan, you're the man!

@symanoy Год назад

I understand KOTguy's stuff as being about mobility not flexibility i.e.building strength at end range. it strikes me that most of his exercises are about strengthening ranges of motion most of us don't tend to think about such as tib raises, nordics, hip flexor raises etc. This is nothing new, the Functionl Range Conditioning system is the same idea of building end range but with isometrics. There are many ways to skin a cat, but building strength across your full ROM and particularly at end range seems deeply beneficial to injury proofing. It also seems that building strength at end range is the best way to increase your ROM and so the process continues!

@antoniohardy5981 Год назад

Dan, how much walking do you recommend for 57yr old man.

@DanJohnStrengthCoach Год назад

Ideally, more than 20 minutes a day but I would love to see 45 minutes to an hour.

@eahuso Год назад

your exercises that you do weekly are perfect and i like them a lot. For example, many only squat 90 degrees, and not forced by heavy cleans ass to grass. maybe that makes a big difference. i was able to eliminate my knee problems when squatting with only 2 units from the kneesovertoesguy. a friend who always got knee pain after 15 minutes of football games only got problems after 2 units of knee training after 90 minutes! Otherwise I see it all the same way, the 3 big lifts, farmers walks, hanging and walks are THE basis! add swings, turkish getups/downs and for me heavy clubbells and macebells and you're ready to go

@DanJohnStrengthCoach Год назад

Good points here...

@reaccionapuertorico Год назад

Comment for the algo. Don’t forget to 👍🔁✅🛎️

@rajivshah1832 Год назад

no its not a fad they have doing it in yoga practices for over a millenia!

@alfonso365 Год назад

Started doing ATG exercises because the explanations "made sense" to prevent injuries... In practice I ended up injuring myself more.

@DanJohnStrengthCoach Год назад

It's funny how that happens. I came up with Goblet Squats to teach the movement and it ended up being a "money" exercise for many coaches.

@shaungbm3861 Год назад

I was interested in KOT Guy because I think that the negative perception of KOT in athletic movements isn't warranted. However, he lost me when it started sounding like the latest workout fad, he claims that he and his athletes who I've never heard of have "world leading" strength in all these areas that don't seem to relate to the real world, and the comments section on his videos are littered with diehard disciples who are trying to come back to KOT after tearing their hamstrings doing some weighted Nordic variation that they endorse. Not for me.

@DanJohnStrengthCoach Год назад

I am really hesitant to talk about anybody else and their work because of the blowback of the zealots, so thank you.

@REANIMATOR067 Год назад

I see you, but in my understanding the ATG is "ass to grass" but I think What you're really talking about, especially because you mention basket ball and walking backwards is ATG "the Athletic Truth Group" which I think is most beneficial, bedause they look at "bulletproofing" joints to prevent injury..... obviously the human body has been with us for most, kidding, all of human history, and humans have not been as weak as they are today, but I think that ATG "Athletic Truth Group" really has a lot to offer in this space. to dismiss it as a fad misses it's point and I think it can really help people... while writing this comment I'm trying to remember the guy's name, Ben Patrick, hope i spelt it correctly, but I think from an approach point of view this is solid, that's my 2 cents

@deanlol Год назад

Ben never invented anything. He tells you up front that he did a lot of research. He is cherry picking what he thinks works. Is that wrong? Only if it doesn't work. If it has helped you as it has me in reducing knee pain then it is right. If flexibility reduces pain then it works. If you are trying to get gains, then perhaps it's more limited. Ben's high jump has improved but maybe that's because his pain has decreased. Maybe the high jump was always there but too painful to perform. When I do only two of his exercises, my knees feel better within minutes. When I squat with weights, my knees make worrisome noises and I wonder if I am going to be able to extend after contracting. I do, but it is hard and painful.

@heavyd9154 Год назад

All of my Neighbors, who are Asian, can ATG with no issues; Old and young. The majority of the older Europeans cannot do it without pain or at all. The backwards walking was taught to me by a Track and Field coach back in the early 80s. Once again, nothing new from the Knees to Toes guy, just old information repeated for those lacking the knowledge.

@PhiyackYuh Год назад

Its called repackaging and make it sound like he invented stuff… its called power of marketing 🤣 just look at swimming “methodology” 😂

@rinkuhero 11 дней назад

one thing i later learned about him is that he's a mormon, which makes sense because his program feels good-intentioned but so overenthusiastic that it feels like he thinks the entire fitness industry is against him and that only he has all the answers to everyone's problems. he presents everyone else currently working in the fitness industry besides him and his circle as misguided and acts like he dug up ancient secrets and is now revealing new truth to the world. the parallels with mormonism are numerous. overall i think he has some good exercises and recommendations, but his insistence that only he knows what people should be doing, and all other modern so-called experts besides himself are wrong, just rub me the wrong way.

@DanJohnStrengthCoach 11 дней назад

I’m just not sure how to respond to this

@DanJohnStrengthCoach 11 дней назад

As a Catholic, who lives in Utah, I don’t even know how to wrap my arms around this

@danbaumann8273 Год назад

Heard of him but I just don’t follow the new trends anymore. If he means to say that kot is a good thing to do generally, I would say, sure, nothing I _wouldn’t_ do. I like Hindu squats for instance, just “watch your ass” ,so to speak and don’t forsake exercises just because they don’t emphasize it. I like Pavel’s old idea - probably nothing really new either - of “poison exercises” that you do cautiously or a small amount of. Good idea. Can’t for the life of me think why it wouldn’t. Perhaps Ive got the guy completely wrong. *shrug. Dips, pull-ups, squats, swings, snatches, abs, running, jump rope walking, isometric stretching. More or less what I do/think.

@andrewcomerford2338 Год назад

Sign of the times ey? You snatch and c+j more than most who are on this new fad. I guess that's what fads are by definition. Looking for instant results, as opposed to learning from time tested methods. They are Ricky because the pages are yellow

@ADAM_COLLECTS Год назад

Anyone know what KOTG professional qualifications are? Physiotherapist? Chiropractor? Exercise Physiologist? It presents to me that like many others on social media, he is selling something he claims to be the magic bullet with no solid scientific evidence

@ADAM_COLLECTS Год назад

@@heloisemoise8179 he really is but hey, he has a following on social media. I am just a rehab professional with a masters degree based in science. you're welcome.

@ADAM_COLLECTS Год назад

@@heloisemoise8179 I am not unimformed, I am scientifically infomred, based in evidence and educated professionally by professionals and I get paid well to help my patients. I do not actually care if people use his product. If they get results, hooray for them.. However, he is self taught. Would you go to a self taught: Dentist, Oncologist, gynaecologist? Free content... you get what you pay for. Would you go to a free Dentist, Oncologist, gynaecologist? He is Social media famous... would you go to a social media: Dentist, Oncologist, gynaecologist? Here is how you spot poor scientific evidence: Conflict of interest (he's selling a product, check). Correlation and causation (check, he is basing everything on himself). Small sample size (himself, check). No control group (check), no blind study (check) Unreplicatable results (check), plenty have purchased his product and had no improvement when he claims, on video with mark bell on youtube that "This is great for everyone"... so it is magic and it will hurt nobody? Guaranteed? No, he makes no guarantee).

@markgothard7158 Год назад

Well I’ll vouch for him. I’m 55 and have been working out all kinds of ways including martial arts my whole life. I’ve been doing many of his excercises for about two years. My knees and ankles are feeling amazing because of Ben Patrick. Sometimes too many degrees makes one a closed mined liberal/lefty.

@ADAM_COLLECTS Год назад

@@markgothard7158 that is great. When I represented Australia in 2019 in Kyokushin karate I had a hip issue and that was resolved with kettlebell swings, because the power production curve was going through different acceleration phases, with muscular and tendinous tissue injuries, this is most beneficial for recovery. Did I learn this from social media or a specific scientific paper? Yes and no. I did my research as to what would be best, the kettlebell swing wasn't mentioned, but my years of Kyokushin training has had me train many different strength modalities, probably much like yourself. With my Kyokushin experience and education I could put 2 and 2 together. I placed 16 over-all in the All Asian championships, losing to the eventual winner, not first, but not bad for a guy with a bad hip

@markgothard7158 Год назад

@@ADAM_COLLECTS Kyokushin is a great style of karate. Shorinji Ryu was my childhood style and we shared a dojo with a Kyokushin dojo. They trained in a barn with a dirt floor before sharing our dojo. These guys were tough as nails and loved fighting(not street). Anyway good for you representing your country what an honor and an amazing experience. I’ve healed my knees and ankles but I’ve had a hip injury for about five years. It’s slowly getting better and I’ve tried kettle bell swings but that was a while ago. I think I’ll revisit them thanks to you. Then maybe introduce some light low rep deadlifts like 135. I pulled 375 at 49 years old for a reference point.