Hey guys, I've been training under ATG for a while and I'm glad you're giving it this much attention, but you should check your form on the ATG Split Squats. A little more separation between the front and back foot helps to get lower without the back knee touching the floor too early. You don't want to cut your front knee ROM short because your setup is too narrow. Also, you want to get your hamstring to cover your calf entirely (all the way to the ankle), that's how much knee flexion you're looking for. Don't add weight until you can do that with full ROM and pain-free. I know no one asked for my advice but I hope this helps.
Not that anyone asked for my advice either, but yes I totaly agree. And would like to add that sitting down on your front knee as much as possible is key for this excercise. Use a box to put your fron leg on to take mobility out (somewhat) of the equation. That way you can make sure that the back of your thigh is really covering that calf.
@@bergrenvanlent4207 You can and you most likely have to in the beginning. Ankle (and hip) mobility is going to be an issue for a lot of people starting this exercise. The end goal is to do it without lifting the heel but to get there you have to follow the progressions and start by raising the heel as much as you need and getting comfortable with your back knee not touching the floor. Once that's easy for sets, then focus on trying to raise your front heel as little as possible while keeping good form on the rest of your body. There's a lot going on, so take it one step at a time and your mobility is going to improve. When you are ready and start adding weight, you'll see the weight helps in getting more ankle dorsiflexion. For most people, the challenge won't be strength, but mobility and getting the form perfect.
@@MaxGalofre i have a little bit of pain(even you can say discomfort)in the ankle while doing it.Does that mean that i just need to spend time strenghtening my ankle?
At 75 and having serious knee pain, I started the routines (backward walking with sled and the stuff you show in this video) about a week ago, and knee pain has reduced 80%. I feel like a fit 40 yr old! This is really good stuff!
@@macbhakta I think starting with the Zero program and staying consistent is key. I thought stiffness was just a part of aging (36 y/o) .. a lot of foam rolling and prehab before anything considered “active”. Now at just 8 weeks in I feel more limber and wake up far less sore. Hearing him be able to just rant on a podcast without interruption was amazing with you guys! Keep the clips coming. This is just the beginning. Records are going to be broken using these critical techniques. :)
I'm so glad you guys are giving Ben so much attention. His program has changed my knees. I'm not on his level yet but I've been grinding at it for about a year or so.
Wow Bro!... I wish you the best... I remember being in a very similar place in my mid-twenties with crippling foot, shin, and knee pain from years of high-level football and life of sports training. I forced myself to jog to keep my weight down, but my shins hurt so bad I had to stop once I reached the park. I didn't notice it, but I was in tears... An interview clip I saw about a marathon-running ethnic group in Mexico cycled through my head, as well as some things I remembered about the stride efficiency of African marathoners being due to them running barefoot. I'd resisted the urge to kick my shoes off for the full run, however, I couldn't anymore. The instant I felt the cold grass beneath my feet, the pain wiped away within seconds. I jogged back and forth in my socks, then removed the socks for a bit. This leads me down the path of recovery pairing minimalist shoes, ice massage, hand & foam rolling for long intense sessions, supplementation with magnesium for muscle relaxation and chronic neck tension, and zinc for "lead in the pencil." I've been clinically depressed before, completely incapable of functioning outside deep sorrow for months at a time. Working out, and jogging allowed me to recover a moment at a time... I wish everyone reading this the absolute best. Your presence here is important. Your words lifted me up, and I responded to pay it forward in a return gesture.
I'm not a power lifter by any means. I'm a police officer who is getting ready to retire and I've had 4 surgeries in the last 6 years with the latest one on my left knee, meniscus repair. I am so glad I have found these videos and I am attempting to implement them into my daily routine to hopefully overcome knee pain and stiffness!
Hey bro what do you actually do? Can you share your program for eg exercise, sets, reps etc...thanks will be really helpful or at least point me in a direction
were learning that training is for a lifetime, and recovery is the king of continuing to participate and evolve. I find many similar sorts of benefits from the tai chi i learned long ago and still practice. it's gentle but you learn how to move without forcing anything. this does so much to help the body heal. then you can go do more vigorous stuff as well... thanks this is so encouraging to see.
so glad i found you guys its a blessing. I never work out except yoga here and there but i work from home and take care of moms and just cleaning around the house my knee felt like it overextended and it felt locked i always caught myself shaking it to pop it. finally went to a physical therapist showed me some exercises and now it's a little better but it was all from not working out. Now I'm excited to go to the gym and do sled work love all these workouts thank you I cant wait to be stronger and pain-free.
I'm a 52 year old with arthritic knees. I'v lost 60 pounds in about a year (my knees fell significantly better) and have 70 to go. Just started adding walking backwards on flats and up small hills to my walking and tadpole trike riding. Feel it most in my hip flexors. I'v injured my self in the past ramping up workouts too fast so slow and steady progression is my focus.
I'm recovering from a tibia plateau fracture and I been doing these regressions for about a week and already it feels small improvements. thank you guys for showing these helpful movements for people like me. gratitude!
Ben says the end goal of the split lunge is to keep the torso straight and tall (to stretch hip flexor) and bend front leg forward over the knee while keeping front foot flat, back knee off the floor and back toe bent. Bringing the front heel off the ground to start is perfectly acceptable. He says it's more of a diagonal movement versus the typical up/down 90 degrees in both knees. If you ever pay attention to the position of your joints when walking up and down stairs, it makes total sense that knees over toes is natural. Thanks Ben.
I was actually really hoping you'd make a video like this. I've started to use the movements, but love powerlifting too, so seeing how you guys implement them is great!
I found knees over toes 3 weeks ago. I saw physical therapist and have a history of knee pain in my family and still had knee pain. I’m 28 and lost a bunch of weight at 25 and began run for fun but my knee pain was making me avoid it. Since doing knees over toes stuff, my knee pain has tremendously gone down
@@christinaloyd9949 I pretty much watched the video bullet proofing mark bells knees which I’ll link at the bottom of this comment and at home I’ll have my knees and shins flat on the ground and lean back into my couch and use my legs to push me back up. It’s not a good feeling but I wake up with a reduction in pain, it’s weird. I also use a band and do clam shells with it. This has been amazing in my opinion since I like to run and I’m a mechanic so knee pain made me hate going to work. Here’s the link to the video I was talking about. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-9UvFnMytuhQ.html
Great advice guys for us who beat up our bodies over the years. My hips are super tight and it's causing pain in my knee and heal of the same leg. I'm going to try to add this into my workout. I already added the backwards sled started with 3 min. Moving up slowly to 5 min. I'm 49 this yr but slowly its actually coming back.
@@alanrosenbach funny after watching a knees over toes vid Iwaa thinking of walking backwards up my apt stairs or high incline with speed 5 on a treadmill
@@alanrosenbach Whenever my knee is sore a bit after a workout, I do 20 degree incline threadmill reverse walking for 10 mins. Bloodflow to the patella, pain gone, 100%. Ready to go again. It's a fucking miracle.
@@TheChurchIsLikenUntoTheMoon Walking backwards with the treadmill set to "off" is probably better. This forces the person to push with at least ten pounds of force on each step.
DAAAAMM, felling great im in my way to be a amateur muaythai/kickboxing fighter and a martial artist almost all my life i just try this exercises twice i n a week. i can pullit down witouth weigth and i feel how i walk diferent, my kicks are becoming supersonic.
This was a good video because it taught or reminded me about proper form. Example the ATG Split squat I was bending my upper torso forward and you reminded me to keep it back or straight up and that makes a huge difference. Thanks guys.
One way I have done backward walking at home. Grab a sheet or tarp and put a rope in the center. Fold it over and put some weight on it. Boom. Ready made sled
Great stuff men... ahhh. Just use your "home stair case, at home/apt." to do these exercises. Most stuff, with thought...shld be done without the need for a gym, and stuff. I think the concentric hamstring movements....are a must as well and objectively measurable.
this is so unbelievable to me. My VMO muscles so small. Literally underdeveloped. From all my research 10 years ago I should do stretches and many reps to get blood in my muscles blabla. But problem was that even exercises without weight (squads) hurt and I stopped doing legs. That was the beginning of new imbalances in my back and co. Few weeks back I heard about knees over toes guy. and since then I do his exercises and the pain gets less. It is still there and my muscle is still small but I fell hope the first time in my life regarding my knees.
As a BJJ guy I wanna know will it help you in leg lock defence haha. Do you recommend stopping squatting and deadlifting while on his program? I'm worried I will fatigue some muscles and end up hurting myself... But also worried about going backwards in powerlifting.
6:33 Great you didn't load up on the hip because center of resistance would go straight into the knee causing wobbling. I've seen this with Barbell walking lunges.
if my knees are pretty weak to start with. is this something that needs to be done daily? eg., a few sets of the deep KOT lunge + few sets of slant board knee dip + tib raises. this as a Rx daily?
During the a ATG and the step up my legs shake uncontrollably, is that a sign that I'm doing something wrong or I just need more time to build strength?
*I walk on the treadmill dead stop before and after my workouts every time I'm in the gym between 2-3 minutes and none leg days do Ben's 10 minute workout(2 minutes on 2 minutes off). Note it's great if you feel any discomfort or sore after a leg day workout just hop on the treadmill and do it before you go home the pain just goes away for me it's crazy how something so simple is making my knees feel so much better.*
Right?! Even at my age, the relief is unbelievable. I'm almost 50, and deadlifts always make my knees achy for a couple of days. Not when I do reverse walking as a warmup and cooldown (sometimes reverse on an elliptical. works just as well)
Shoot... I am 3 years older than Mark.... damn. Now I really feel old. I am prepping to compete again in 16 weeks, so we are in complete agreement about age.
Yeah... I'll be 50 in June. I'm not competing, but I'm a personal trainer, and these moves are helping a lot of my clients, and letting me do moves I've had to take it easy on for years.
I've been wanting to try these movements for a while but I'm working through some knee tendonitis so I don't know if I'd be helping or making matters worse.
@@DC-jx6rf Did you do the isometrics to parallel or just go to e.g. 45 degrees knee flexion? Or would you work at the point of no pain and continue to add flexion as you progress
Just like how people don't want to do their rotator cuff work in public, or even at all, and it still needs to be done; same with all of these exercises
Not to be THAT guy but your form wasn't good on the ATG split squat or the Patrick Step-up. For the step up really drive that ankle into dorsiflexion as your extend your knee out. You should feel it both in the quad and ankle. For the split squat have a longer stance so that you can fully bend the front knee without being limited by the back knee touching the ground!
Once you go on testrone and even low level steroids as these 2 admit using, you will not get off it without consequences . Nice well spoken men though.
