May 6, 2022
Building A Bulletproof Body | Knees Over Toes Guy on Modern Wisdom with Chris Williamson
Check out the Modern Wisdom episode page
Key Takeaways
- “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
Intro
- 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)
How Ben Got Started
- 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
Knees Over Toes
- 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
- Learn more about Ben’s Knees Over Toes Program here
Favorite Knee Exercises with Sample Routine
- 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
The Benefits Of Sled Pulls
- We (the humans) should be doing the work, not machines
- Everyone can push a sled forward and backward – the risk of injury is less, great for cardio, you exercise your feet, you work your back without loading spine, it’s safe to do every day
- “Your exercises have 100% made my knees better.” – Joe Rogan
- Turf is ideal for the sled because you want smooth friction
- The waist belt is the safest starting point because the coordination and balance are most supportive that way
- Start backward: we want to safely get pressure to make the area stronger to get synovial fluid to carry nutrients to the joint
- Backward sled pulls are a great entry point for people who think their knees are shot and a very safe way to build strength when you can’t handle the knee pain that comes with some traditional exercises
- Find the right weight that will slow you down but you can move and control
New Ways To Approach Core Strengthening
- Tip 1: reverse sit up, add weight as you feel ready by adding weight to feet
- Strengthen core from the ground up
- Tip 2: get on a back extension machine sideways to train muscle between the lower back and abs called quadratus lumborum
- By overlooking quadratus lumborum, you’re missing rotational strength on sides
Tips For Shoulder Health
- Dumbbell press: start palms down in full extension and rotate back through a full range of motion
- Shoulders: do external rotations with dumbbells and cable to get full stimulus
Top 3 Exercises to Improve Your Vertical
- Backwards sled: This allows you to get stronger in the most pain-free way. Jumping is very forceful, you don’t make progress when you’re in pain all the time.
- ATG split squat: Addresses weak lower body issues. Gives mobility and strength.
- Nordic hamstring curl: This is your primary power producer. The hamstring harnesses the power of your hips. Unlock your full potential.
Flexibility & Strength
- “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
Fitness Mindset
- 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.
Andrew Huberman
- 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
Related Notes
- #1766 – Ben Patrick | Joe Rogan Experience
- Ben Patrick: Knees Over Toes Guy | MiFit Podcast with DJ Hillier
Useful Videos
- How to Improve Ankle Mobility
- How to Lengthen & Strengthen Your Hip Flexors
- No Sled? Knee Pain Training TODAY
