May 6, 2022

Building A Bulletproof Body | Knees Over Toes Guy on Modern Wisdom with Chris Williamson

Check out the Modern Wisdom episode page

“I deliver an incredible workout that also happens to be rehabbing your body…physical therapy and exercise don’t have to be two different things.” – Ben Patrick
Removing pressure from your knee is actually a counterintuitive action
- You’re communicating to your body that you don’t need that area to be robust with circulation and strength
Improving your mobility allows you to access new muscle tissue that you couldn’t hit before
- Be willing to go backward before you go forwards
- ATG (ass to grass) split squat is Ben’s favorite mobility exercise
- Full range of motion exercises improve flexibility and strength
You have to be just as strong moving in reverse as you are going forward
- “Get stronger in reverse of what hurts” – Ben Patrick
It’s really hard to be the person in the gym not doing the status quo exercise routine
- But doing so is not only physically rewarding but also mentally. You’re building the resiliency to do what’s best for you.
Continue reading for Ben’s essential knee exercises

Ben Patrick AKA “Knees Over Toes Guy” (@kneesovertoesguy) is the coach and owner of Athletic Truth Group (ATG) Online Coaching, an online personal training program for strengthening knees and developing full-body fitness—also check out his book, ATG for Life.
Ben and Chris discuss his knees over toes technique and why working out and rehabbing shouldn’t be mutually exclusive.
Check out the Podcast Notes from his appearance on The Joe Rogan Experience
Host: Chris Williamson (@ChrisWillx)

Since he was 9 years old, Ben’s knees would constantly pop out of place. By 12, he had chronic pain. And by 14, doctors started to have concerns about his development.
- Everyone was telling him “don’t let your knees over your toes” because it caused him pain
- But later, an Olympic trainer inspired him to believe otherwise
- Set out on his career mission: “what clues could I gather from athletes who do have healthy knees, and how do I turn that into a system for the average person with fragile knees” – Ben Patrick

Removing pressure from your knee is actually a counterintuitive action
- You’re communicating to your body that you don’t need that area to be robust with circulation and strength
Without knees over toes movement, you prevent the soleus muscle from working
- This is a death wish for your Achilles tendon
“Fully bending a joint signals to your body that you’re maximally using the joint, so you get more of the synovial fluid which carries the nutrients to the joint” – Ben Patrick
- Pain doesn’t mean it’s not constructive action, but you need to know the levels of pressure that you can recover from

“I deliver an incredible workout that also happens to be rehabbing your body…physical therapy and exercise don’t have to be two different things.” – Ben Patrick
- Not referring to rehab directly after an injury or surgery. Ben is referring to the person who wants to actively improve their resiliency and longevity.
- “What I do to stay healthy is no different than what I did to get healthy” – Ben Patrick
Full range of motion exercises not only increase flexibility, but also strength
- ATG (ass to grass) split squat is Ben’s favorite mobility exercise
- Also reduces chance of injury
Improving your mobility allows you to access new muscle tissue that you couldn’t hit before
- Be willing to go backwards before you go forwards
You have to be just as strong moving in reverse as you are going forward
- Get stronger in reverse of what hurts
- Restore and train full range of motion at the level that doesn’t hurt you

It’s really hard to be the person in the gym not doing the status quo exercise routine
- But doing so is not only physically rewarding, but also mentally. You’re building the resiliency to do what’s best for you.
Attaching your physique to your self-worth is a dangerous proposition
- Many people over attach their identity to the gym, it becomes their only sense of mastery in their lives
- “Fitness is just one area of life. I don’t take fitness too seriously. You might think I’m all-in on fitness because that’s my job, but it’s only one part of my life.” – Ben Patrick
“Fitness Menopause” – The point in your fitness career, maybe in your late 20s or early 30s, where you shift your focus from physique to longevity (Chris’ theory)
Be grateful that you can work out, not how much you lift
- Chris has a friend who, every month, lays in bed for five minutes imaging he doesn’t have legs. This helps ground his gratitude.

Dragging a sled backward – forces your knees over your toes
- Ten minutes straight of backward sled pulls
ATG (ass to grass) split squat – focuses on mobility
- 5 sets of 10 reps at the lowest level you’re capable of
Tibialis Raises – strengthens the muscle underneath your kneecap
- 3 sets of 20 reps
Hamstring work – curls or Nordic Bench
- 3 sets of 10 reps

Ben and Andrew Huberman have spent some time together lately; here are Ben’s takeaways:
- Take a walk outside before your morning coffee
- Have passions, or things that you’re looking forward to, are keys to happiness—you make your own happiness