How to Gain God Level Mobility Ft. Knees Over Toes Guy
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- čas přidán 20. 02. 2022
- Ben Patrick aka Knees Over Toes Guy, shows the absolute best exercises to regain full range of motion & mobility through your joints.
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Exercises:
0:20 hamstring strength stretch
0:42 seated good mornings
5:27 pancake at 90 lbs
10:00 knee good mornings
16:34 Bulgarian Russian Ukrainian Joe split squats
Edit: holy smokes my comment never got these many likes
Hahah russia ukrainian split
Give and you shall receive😊
RAK
I did yoga for a couple of years and within 3 months of doing ATG mobility got me further in flexibility/mobility. Putting weight into it is such a game changer.
Man so true, did static stretching for like 8 years and have made more gains in terms of mobility in just 3 months with this stuff. Never gonna static stretch again.
@@vulpes122 so ur basically stretching with weights?
@@ayo9057 I think the added muscle contraction against resistance in a lengthened position is what does it. Not passive 🤙
Yoga isnt flexibility training, thats why
thats true me too i can recommend any one to try the atg system for atleast 3 months you guys are investing in your health! ITS DEFINILTY WORTH IT! (first month ist 50% off give it a try you have nothing to lose)
The best thing about these exercises is that they're fun. Ben you're a legend.
Both so true: the exercises are fun and make you feel good. Whenever I get out the gym after doing my ATG sessions I feel strong as can be and very happy
@@joshhale864 never thought of it like that 👍
agreed. static stretching is miserable. this feels way more like lifting.
Ben Patrick is a genius. I wish I knew about these principles when I played football but hearing him speak across different athletic practices (bodybuilding, basketball, football, etc) makes you realize how important this work is. I’ve been slowly implementing a lot of KOT movements in my regular split and can tell a major difference with my pain levels. This is great stuff
He’s a beacon of light in a sea of broscience-bullshit lol
This video is particularly genius.
For real. I was an elite athlete but my body started wearing out. I could have been invincible with Ben’s protocols. The best I can do now is Bulletproof my children so they are unstoppable
@@joe1071 fuck yea
@@joe1071 I am right there with you. I started the zero program so I can better coach my kid through it, lol.
Stiff leg rdl 0:20
Seated good morning 0:42
Weighted pancake 5:27
Incline Pigeon Goodmorning 10:00
Long lunge 16:34
His obsession is really inspiring. I’ve been embedding his stretches and exercises in my workouts nowadays.
Knees Over Toes program has changed my life. I need to save money and just do the program without the form coaching for now, but I still practice the program with full trust. I'm even building my own slant board with grip tape!
My man's seriously doing the Jacko pose on the thumbnail. Seriously impressive.
Haha, yeah. Such a show off :)
Ben has really changed the game. I have implemented plenty of the ATG stuff and I see people using his stuff in every gym I walk into, even generic commercial gyms. Great stuff agiain!
I fucking love the contrast between the guys because when an absolute beast like Ben does it I'm not certain if i need my back and stuff completely straight like him.
I’m 100% adding this to my warmups for deadlift day my form has been feeling so off recently and I think this is gonna really help me on the push to 700!
Not a good idea to do them right before the heavy deadlift sets... the warm up for the deadlift and squat is the sets you do to get to your working weight for that exercise... in other words you should already be THAT level of flexible to adopt the positions before your workout, you want to be tight not loose right before the heavy deads or squats, , or even flat bench or press. This flexibility exercises are to be done on their own. If you do this before the HEAVY multi-jpint exercises, you will lose force production.
Flexibility is best done at the end of the workout or even on a separate day, though I am not sure if that is enough, best to do some of it for different things at the end of each workout.
@@ggrthemostgodless8713 I believe static stretching before a pr is dangerous.
@@TrickinNinja
Yes, that is why I specified that all that stretching is bad right before a HEAVY sets of squats or deads, for the sub maximal weights it is fine to stretch (though I still do not recommend it). For example, if your heaviest sets of deads is 500 pounds, you can stretch if that day you will do sets with 350 -400, they are still heavy enough but not close to your max, for your max sets of five you want to be tight.
Same here, although I prefer to get a pump first with lightweight then stretch/strength afterwards!
GGR is right, you lose strength after stretching & shouldn’t do them before doing any exercise where you max. Id do these AFTER work outs at the end, where your muscles are warm & are happily stretched.
Mark, thanks for showing us how to untrain our egos. Looking forward to what you (we) learn over the next year. Keep moving forward!
This is a quality comment. Thanks for saying this
Saw their YT shorts. They seemed legit. Now I know they're legit. Thanks for doing the collab. Definitely something to workon to reduce the amount of recovery I need.
OMG! Been stretching after everyone of my training session for over a year... Neven went so far touching my toes than just NOW, after doing those three exercice for the first time!!! It's crazy
This is gold! I’m incorporating these for sure. Thank you Ben!
So great love these movements!!!
0:30 strength in lengthened positions has expo effect to reduce injury
1:00 he doesn’t stretch unless there’s load
No load stretching isn’t utilizable and can even open up to injury
2:22 seated good morning more mobility in life
2:49 strength in weird unoptimal normally unoptimal position
8:00 one day a week 10-20
Not over stressing tissue
Stretching and strengthening in those positions
6:50 likes to embrace movements rather than force, likes to contract antagonists
7:22 if can’t feel stretch raise flutes
10:03 knee dislocation
16:22 never trains splints through stretching
Instead he’s holding strength for split for strength and eventually length comes with time
= strength in all of them
As body feels comfortable that you can hold it
thanks Mark good work
You guy's are changing the game everyday!
Brilliant.. thank you for sharing gentlemen .
Great info!
Genius and passion😊thanks Ben!!!!!
Just love this!!! So much amazing information! Bless you guys 😁
Great video!
Thanks for sharing. Impressive stretches!
wow, love this!!
You guys have opened my eyes to mobility training!
Awesome stuff by Ben! Always picking up something new hearing/watching this content
Life changing movements and information. I love it! Thank you!
Thank you for this!
Super video thanks for posting
Awesome!!! Thank you!
Dude. Pure gold info. Thanks man. 😎
Genius genius genius THANK YOU BEN!!
Purely incredible content!
These videos you guys do are phenomenal! Thanks for sharing this with us for free!
Great content. Definitely gonna try these 👌🏽
Excited to try this stuff
God bless you guys. Thank you for this!!
Tremendous value ! 💪
Love this dude !! Strength and mobility that's a win combo !
Simply amazing content. Thanks everyone!
you guys are doing god's work and saving lives. loaded mobility made simple and safe, all the details presented in full, no hidden strings. I already started sledding 3-4x week and finishing each workout with some of these stretches and feel much better, it gives me a lot of hope for maintaining health. bless you!
Thank you Mark , these videos featuring Ben Patrick, has changed my life for the better !
Absolutely changing the world
Just want to leave a big Thank You for sharing these treasures!
These look like they could be so helpful. Great share. Thanks for showing us this.
this is gold !! im copying this whole routine !! thank u!
Like these videos so much!
Really really good, informative video this. Thanks for posting!
This was great! Thanks so much guys!
I don’t think I’ve ever been as excited to rush to the gym to try new moves out before. 🤩
This video is pure gold🤩🤩🤩
Loving the collabs with Ben.
Great content 👍
This is amazing stuff thanks
Another great video - next steps for me moving forward to try and get that kind of mobility.
Love this guys!
Amazing. I've been working on this in different ways. I'm going to adopt this.
Couldn't thank you enough for the content.
Been looking for stretch exercises like these:)
I would love to train with you guys one day! Great content, many thanks!
Brilliant stuff lads: keep up the good work.
Going to be giving this stuff an honest try for the next while, thanks for the free content
That thumbnail is hilarious and ridiculous lol
"I can go lower" complete with the daisy dukes 🤣
Hes got so much knowledge and passioon. i love his stuff. loaded stretching is a phenomenal principle for athleticism I believe now. Thanks for the knowledge!
Great Content, helped alot
This is for every athlete.. the best video on the web!!!!!
Good stuff! He is so knowledgeable and his teaching style is great. This video is golden.
Thank you!!!🙌
Thanks for the info, I've been in and out of gyms and staying active for decades, but haven't ever thought of using resistance training to increase flexibility.
Damn! some great knowledge in here. Subscribed!
This channel is so interesting I’ve started working out last year and been trying to take it more seriously, I avoided leg day till a couple weeks ago when I realised I love to squat, I found your channel a week ago and have cable ankle attachments on the way and I’m going to try these good mornings for sure, I want to be flexible and my hips have always been tight as rocks and I have jammy knees so you’re perfect for me, tried atg split squats followed by goblin squats into barbell squats and I could not believe the depth I could get after just one day of trying ONE of your movements, I’m on the road to noodle hips and steel knees
Great content!
thank you all, that was educational and enlightening .Bless😊🙏
Amazing! This shit is changing lives!🙏
this dudes passion is contagious
Good luck on your journey to God like mobility bro!! This stuff looks extremely helpful for those of us who aren't exactly spring chickens anymore!
So useful and valuable!
Mark is an open minded explorer, and Ben is coming up with great content. Nsima’s observations are thoughtful. Great team!
Thanks guys!
Wow. Thanks 🙏
Magnificent video.
This is gold info for me. I need this type of movement.
Thanks Gents. Great video! Super helpful. Also, I recently retired from the Army, but while stationed in California for my last 2 years I made a few trips to Sacramento to your gym from Mountain View. Had a great conversation with your brother. Never did get to speak with Mark, but I know you are a busy man. Thanks again
This series is a gold mine of info. KOTG is a f'n genius and respect to you guys at the STG for being open to different methods to improve.
I am definitely doing this. I introduced backwards walking and the results were amazing, my hamstring, lower back and hamstring mobility sucks and years of stretching for martial arts has helped very little. So I'm really looking forward to trying this.
This is good I need this for mobility. Helps do the stretching I need.
Nice video!
7:00 Flexing the quads would in fact help in the exercise as it activates the bodie amazing "reciprical inhabition system" I.E flexing the agonist automatically relaxes the antagonist. Great video and info
Great vid!
GREAT CONTENT! Valuable to anyone who wants to be strong and mobile.
Wow. Amazing.
This video is absolute gold
Holy Stretch, these are amazing. Why have I not seen these before? Ben Patrick is a stud!!!
Bens form is outstanding. And his movement is explosive.
Every Ben video is so good
Thank u.❤
This is fantastic, I've never thought of stretching this way
I always like when Ben links up with the guys because they ask Ben all the questions that I would ask and want to know sometimes about the different workouts. I myself have recently found the KOT guy and I'm hooked I just want to learn more about my entire body mobility
Been hearing good things about this channel. Having knee problems. Do not want to have my darn knee replaced.
OMG 😳 I have never felt my lower back the way it does right now after doing the seated, good mornings and the pancakes… i’ve used an inversion table to provide traction on my lumbar and sacral spine for years, but it has never opened up the way it just has with the weight assisted stretching! Amazing! Love you guys!