The True Hack Squat
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- čas přidán 15. 03. 2024
- I believe the knowledge should be free.
And for 6+ years my job has been making coaching affordable.
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Thank YOU for making this possible!
The one thing so great is there’s always a pathway you show to start these exercises, whatever someone’s level is. Shows that anyone can get there regardless of how much ability they have
Absolutely! Appreciate the support and comment!
Im in my 20s and lost faith, your channel gives me hope, pacience is the most dificult part... thanks for your channel
@@Mathilda2zero recovering my health.... pain free, that my head stop thinking about it all the time, just want peace at these moment, i have faith, but im scared im one step closer to losing it
@@Mathilda2zero thanks for the good wishes i been in these i think the las 4 years, its Hard to not resignate but is nice to see positivity in a comment section, and to answer your question, i dont know what i want in life, i only know that i want to be happy, thanks again for the good vives
@@Mathilda2zero same feeling, nice chatting with you
You got this! Totally understand your concern but the patience can pay-off! Have helped many in their 20’s begin to feel better in their 30’s and sooner! Would love to coach you through it (atgonlinecoaching.com).
@@TheKneesovertoesguy thanks ben im really greatful of the suport, as soon as i get the means i want to try the program, sorry if my english is a little broken, a big hug from latin america
I found a gym with a sled finally and discovered just how weak my quads and knees really are. I can't wait to work on this more.
That’s awesome! Time to work!
There are so many things the Golden Era weight lifters knew we are forgetting.
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Wasn't Hack bronze era?
@@divinecomedian2
Technically, he lived through Bronze, Silver and Gold, as he died in 1968!
He never stopped exercising, still doing his jumping over a kitchen chair, back and forth 40-50 times at least one time per week at age 85!
How many people do that even at age 25 today?
I actually hope you know how much impact you’ve meant to people bc my happiness comes from playing and sports being active without pain, you are super appreciated!
I really appreciate that! Thank you so much🙏
Simple, effective editing to very clearly show the hack squat progression. Great stuff, invaluable information!
Glad you liked it!
Love your content! You healed my knees 🙌🏻
So happy to hear that! Thank you!
You’ve changed my life dude, sled pull backwards became a staple in my training, I can’t thank you enough
That's awesome!
I have been doing these for several months and love it
That’s awesome! Thanks for sharing!
You are such a WINNER, with such a positive attitude to help people. God Bless!
Thank you!
I’ve always felt like gym nowadays are lacking these information. It’s always about getting stronger and lift heavier but stretching and preventing injury is discuss minimally. Your channel is a gold thank you so much
Really appreciate the support!
Ben, I greatly admire how, despite your passion and conviction, you never fall prey to negativity and consistently remind us that you are not here to judge others for following a different journey. It is difficult to devote yourself to a cause and maintain a level head. The mark of maturity and wisdom. Cheers.
I really appreciate it! Thank you!
Your best video presentation, of the forty or so, that I’ve seen.
I’ve been gradually working with your ATG exercises for around ten months, and my 64 year-old arthritic-acting knee has already shed over 80% of its pain. Truly astonishing. Before I found your video tutorials, I had lost the ability to pedal standing on my bicycle. And I had to stop sprint (run) training around five years ago. Now, I can run moderately with no knee discomfort! Very optimistic about sprinting freely again! On the bike, I can once again get up out of the saddle on the uphills, or for bursts of sprinting- with no pain. Truly incredible.
Also incredible, is that my knee doesn’t hurt, after sitting behind the wheel of my car. Not sure how many years that has been!
Thanks for sharing your research and pioneering rehabilitative/training techniques!
Wow! That is incredible progress! Happy for you and thanks for sharing!
Thank you for all you do and share!!
You are so welcome
Wishing you all the success in the world mate, this training especially your shoulder videos saved my surfing in my 40s
That's awesome! So glad to hear that!
Man because of you I began to take a look at material I had purchased over the years involving old school training. And have since incorporated these types of exercises in my repertoire. Thanks for debunking all the myths that were shoveled down our throats. 💪🏻
Great to hear! I appreciate your support!
first time i saw this exercice was in an old video of yours and im grateful for that knowledge, greetings from Brazil
Glad it was helpful!
I really need to start this stuff!
Glad you are looking to start! Let me know if you have any questions🫡
Fantastic brief compilation. Thank you!
Glad you enjoyed it!
Such vital information, I really appreciate your work!
I appreciate that!
This guy is a revolution❤️🙏🏻 thank you so much Ben
Thank you!
Love watching your videos Ben keep up the good work thank you 🇮🇪
Glad you like them!
I've been following you for a while now. Got your book first and then purchased a slant board and ATG buddies. Hope to save up to get a backwards treadmill next. I incorporate a lot of your techniques in my workouts and I definitely notice a difference. Keep up the good work.
That’s awesome! Way to go and thank you for sharing!
You may try a backwards-walking sled pull, but I've learned this technique, even with only 25 pounds, was harder on my Achilles tendons, so please be careful.
Thank you Ben, great job.
Thank you brother!
I do these KB Hindu like squats all the time. One of my all time favorites and doesn't require much weight. Glad to see more people doing this one.
Awesome! Appreciate the support!
I have a slight issue with big toe when I try on toes squat, so I will try doing it on a slant board (when I acquire one).
Thank you, Ben, for all your research, trial, and errors, and for sharing with anyone who needs it. I and people appreciate it.
You can put dumbbells or weight plate under your heels in place of the slant board
Happy to help you out here! I would also look into my foot, ankle, achilles, and shin guide here: ATG Foot, Ankle, Achilles & Shin Guide
czcams.com/video/_2RZkfw6Y1g/video.html
The first movements are what I would use to strengthen the toes🫡
You can build a slant board out of plywood. No-one should be paying top dollar for something like that.
This is incredible! You are awesome Knees over toes
Thank you so much!
I Love this squat variation thankyou for your work
You're so welcome! Glad you like it!
You are a godsend brother
I appreciate that!
As usual, AMAZINGLY helpful content!🙏🏼🤗
Thank you!
Love this guy. Deserves all the success he's earned.
Thank you so much!
Thanks for the intel !
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Thank you ❤
You're welcome!
Really appreciate your work and generosity! I've seen major gains over the last 6 months-- hoping to dunk by 40 (almost 38).
Love that goal! Definitely achievable! Checkout Geoff Reed’s story: More Impressive Than Kneesovertoesguy: The Tale of Geoff Reed
czcams.com/video/zME4bFgTQQ0/video.html
@@TheKneesovertoesguyAwesome, thank you!
Once again...Awesome sir!!!
Thank you!
So glad Joe Rogan mentioned you on one of his podcasts!! Thank you for sharing your knowledge.
He did an excellent interview on the rogan experience as well
Thank you for sharing! Going to watch it now.
I appreciate that a lot! Thank you!
Thank you!
You're welcome!
My knees are iron now and my quads are ripped thank you for all your help over the years man ❤.
Happy to help! Keep it up!
Gold!!! Thanks brother!!
You bet!
You earned a subscriber. Keep it up king
I appreciate it! Will do my best🫡🙏
Thanks so much
You're welcome!
Ive gota anterior pelvic tilt that im trying to correct
This was very informative and will help me heaps,great video mate❤
Hope this helps! You will love the ATG Split Squat!
Yeah listen thank you so much this is awesome
I'm glad you like it
You r a hero this content is life chsnging
I appreciate that!
I love your content... so useful as a trainer. X
Glad you think so!
Thanks for sharing 🙏🏾
You are so welcome
THANK YOU!
You're welcome!
I have better knee health in my 40s than I ever did in my 20s!! Many blessings ❤
Incredible! Way to go!
Just subbed to your channel and wanted to thank you for having videos that at their "core' (see what I did there) advocate truth within Exercise Science. I consider myself a "HIT nerd" but always attempt to keep an open-mind when hearing outside concepts and ideas, especially with items in the realms of "functional" training. God Bless you and Love you, let's make America Healthy.
I really appreciate it and welcome aboard! Thanks for the support🫡🙏
Excellent video and information. Hackenschmidt was still around when i started lifting. As powerlifters, we all did his hack squats.
Thank you! Awesome!
I found the full video!!! 🥳🥳👏🏻👏🏻🙏🏽🙏🏽 very thankful . I always thought that knees over toes was not safe ! With this MCL tear I’m now more interested in mobility training but especially strengthen joints …
It would be great if you added the Thanks $ button to these videos… I’m not on a position to afford $50/ mo but I still would like to show appreciation in whatever amt is affordable… if you have one under each video eventually it will add up …
I really appreciate it and glad this video could help! Your support is more than enough, but I appreciate your thought here! Keep me posted🙏🫡
Can’t wait to start your program after I get my ACL+Meniscus surgeries
Excited for you! You got this🙏
Thanks💯👍👊
You bet
New subscriber. You've given me hope.
That’s great!
I love the hack squat sled. When I first started using it my knees were sore. Now I put my feet low on the platform and go well beyond knees over toes. Absolutely the best quad builder I’ve done.
Well done!
Oh wow thanks that is definitely coming straight into my program. Had no idea these were the original hack squats! Like you allude to, they are pretty much the opposite squat from what the machine offers. These feel so good! New and previously unheard of levels of popping sounds in my knees though, hope that`s all good as long as there is no pain! What a quad pump!
Way to go! Also yes, no pain equals no problem here!
@@TheKneesovertoesguy Awesome, did them at the gym with a barbell today and it just felt great. Will increase weight slowly and steadily. Definitely a conversation starter of an exercise too lol
@@TheKneesovertoesguyhi i am watching your videos ! I’m using the slant board is it normal to get pain ? I barely starting
No Thank you very much. Struggling with depression but will train with your guidance always
🙏 I was as well, before this, because I had failed in my sport, and was in daily pain. I hope this helps. I’ve been happy and grateful ever since, by comparison. 🙏🙏🙏🙏🙏
Great content 👌
Glad you think so!
Thank you I have had two back surgeries and I was on pain pills two for over a decade I still need another one strictly to take out my spinal stimulator and battery on my right hip I am currently dealing with pain because of it but glute exercises have helped my pain so so much glute bridges deadlifts and stretching all of it helps saying what u said helps me too❤😊
Glad that has been working! I also would encourage watching this video: czcams.com/video/Q5oVzHJbAPk/video.html&ab_channel=TheKneesovertoesguy
Could work wonders for your hips, glutes, back, etc.
My favorite is the ambulance and fire truck in the background. Reminds me of when my kids were that age we had those around, but I was in no shape to be making YT videos :D
Haha thank you so much! I’m soaking it up. I’m very lucky to work from my yard and spend so much time with them.
Thanksgiving for your support Ben, I love the HACKmachine and I have restored my strength with it… PR 540lbs 8 reps… got to keep working hard.
Wow! That’s awesome!
This how all video should be, was really impressed on my first exposure.
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Your inspiration led me to begin knee mobility exercises, and the results have been remarkable-my knees now feel incredibly strong. However, I've slightly diverged from your original guidance by opting not to wear shoes. I've come to believe that shoes might actually limit the full potential of our legs, impacting muscle engagement and recruitment during exercises. Interestingly, I've managed to complete a hack squat with an additional 20kg, a feat I'd never attempted before, all thanks to going barefoot. Your advice has been truly transformative, thank you! Embracing barefoot training might just be the key.
That’s great and also love the barefoot approach. That’s reason I have the Uncivilized Sneaker: uncivilizedsneaker.com
Designed as a barefoot and minimalist shoe.
Pulled 600lb hack squat (behind the back deadlift i call it)
Such a quality movement
Amazing!
Cool! I'll try this instead of a typical squat or sumo squat.
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Incredible. Jumping in one’s 80s is seriously impressive
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Ive been doing sled, split squats, and now the true hack squat for 2 weeks. The sled, I've been doing for longer, but I can tell you I can jump around, do the griddy, you name it. The health is back and I didn't even know I lost it.
That’s epic! Keep it up!
100 + days of forward/backward sled multiple times a week, ATG split squat, and weighted slant squat once or twice a week. The difference is noticeable. Thank You.
Good stuff! Keep it up!
I'd say the lowest level of deep knee flexion is not an assisted and elevated ATG Split Squat but a full leg extension with ankle weights. There is a video on the fitness youtube channel upright health where he proposes progressions to the VMO squat. First progression to weaker people with bad knees being getting confortable and stronger in a deep knee bend with a full leg extension with ankle weigts, then as you progress an elevated ATG Split Squat like the one you do, then as time passes and the knee gets stronger an ATG Split Squat on the floor and as ultimate exercise and last phase of the progression the VMO squat. I do really think that this leg extension makes the barrier of early ATG Zero for knee injured people easier because getting an ATG Split Squat is hard.
I appreciate your comment and feedback! Thanks for sharing!
Currently I workout at home. I only have 25lb of loading weight, and it’s not practical to get more. I have gotten good at true hack squats (without load) I also have a slantboard. Which do you think I should progress in? My thought is, since I already have a lot of experience in regular full ROM squats(have done 330 for 3), and given the limited loading weight I have atm, it might make more sense to progress in the hack squat, which I have much less experience in. Or would you still prioritize a full range slant squat over the hack? Btw, my goal is elite athleticism for basketball and field sports. Thanks!
Love the goals! I find benefits to both! You can always make an exercise more challenging without adding weigh. Can change the tempo or the reps you use in a set. I would experiment with both and see which one you need to address more!
Good Morning Ben, Love this video .....thank you for it. In it you mention a chin up helping machine, what can someone do to help being able to do chin ups if you don't have a machine to help the beginner. I can now jump up and hold my chin over the bar for 11 counts and then lower slowly down but still can not pull up from the floor without the assistance of jumping.
I think eccentric chin-ups like you are doing can work great! Here is my 4 step approach to chin-ups and how you can progress: czcams.com/users/shorts9V0ggJjEk1E?si=HTqVNmdwbuw5mVc0
You have a pretty remarkable comeback story of perseverance, my dude. Have you looked into peptides for injury healing and athletic performance? I’m about halfway through my first round of BPC-157 and it’s making a difference for me and there are many more types that help in different ways. I think peptides would seriously augment the great work you do, especially for older people.
Have not tried these! But believe there can certainly be benefits here!
Thank you for this!
My pleasure!
I love kettlebell hack squats, I do them at least once a week and we have two hack squat machines at my gym, but I like working on my balance. I can do them with a 90lbs kettlebell so far.
That's epic! Keep crushing it!
I love the idea of making an exercise easier and easier until you CAN do it, then building from there.
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Bens training methods show the incredible ability of the body to adapt IF programmed correctly, like Bodybuilder Leroy Colbert said the only difference between your body and a machine is the body will adjust a machine will break down
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He also liked to do neck bridge floor presses which is just insane to me. But he had a huge neck. He was a freak natty athlete.
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Thanks for teaching me that I can stay fit at any age. Got your and book love it. I'm also not as disciplined as I could be in working the book. So...
At 65, I have built squats in to my daily routine. I took out the tall adult toilet and replaced it with a 10 inch high child's toilet. It's 11 inches high after replacing the child seat with an adult seat and cover. I Know, To Much Information!
My goal being to become even stronger every day as I have to slow squat to sit on the toilet then get up multiple times a day. I reasoned that people in third world countries, much older than me are doing their business every day in a squat.
It's not age that makes us weak and stiff it's sitting on chairs and couches. And lack of novel movement. Love that this channel is full of novel movement.
I also sit on a six ground cushion at my low computer desk. So I'm getting up from the floor many times a day. I do keep a few chairs around for friends to sit on when they visit. LOL
Happy for you and hope you enjoy the book! This definitely can lead you in the right direction!
I am 73 and when I started with your method I could only do 3 slant board squats, now 4-6 month later I can do 2 sets of 19 slant squats, I have been doing the split squats too starting on a chair and have progressed to at the floor level now, using a buddy wedge.
That is INCREDIBLE! Way to go and thank you for sharing!
thx for the hackenschmit info and tread info
You bet!
As a baseball catcher for almost 20 years I didnt know this was such a difficult movement for a lot of people. Kind of just took it for granted. Basically lived in the squat position. The knees over toes is the relaxed position and can stay like that for a long long time. Im just getting back into strength training. I virtually did nothing for the past 8 years. Became overweight, but im doing a lot better now. Even years after I stopped playing my quads and calves are still pretty solid lol.
That’s great and glad you are getting back into it! Keep it up!
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احسنت كابتن
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So many exercises can be modified and or accentuated with Kettlebells. It's crazy to see people still not adopting using them either fully or in addition to their training.
Definitely can be a great tool!
can't straighten my right leg sitting 90° upright, causes sciatica pain. Been like this since 8 months. Any tips?
Oh shoot! I’m sorry to hear about this! I would start with backwards walking as well as checkout my 13 part lower back manual: 13-Part Lower Back Exercise Manual
czcams.com/video/Q5oVzHJbAPk/video.html
Can help you address ability through the posterior chain and has some gems for the knee!
@@TheKneesovertoesguy Thanks man
Look up nerve flossing for sciatica. In recovering from my ACL surgery I was having sciatica pain and if I put a baseball under the affected legs hamstring and lowered my neck with a bent leg in the chair, and as I raised my leg I looked up to the sky, the flossing of that nerve relived my pain. Hope that helps
@@loganpiazza195 thanks logan
Have you gotten an mri I had a cyst on my nerves in my spine could barely walk because I thought it was sciatic pain
Can we get a video on how to program kot with powelifting?
ATG Power building Program on the ATG app. Made by my training partner Fernando Lopez! Strongly suggest checking this out and would love to guide you through it (atgonlinecoaching.com)
What angle is your slant board? 30deg? I want to cobble up my own from wood & non-skid material I have
Keep up your inspirational work 👍 Thank You!
25 degrees ✅ awesome! And thank you!
Hey Ben, I really appreciate your work. I am a high school athlete (cross country & track). I've had chronic patellar tendinitis for years and a while back I was able to run an 18:18 5k pain free in that regard. But recently my tendinitis has returned despite my efforts to train during the off season. I need some advice. Should I give up my track season in order to focus on treating my tendinitis and strengthening my weak points or do what I can throughout the season while running. I am also curious how I should train during the off season. How often should I train each muscle group and specifically wide range motions and short range motion? Again I really appreciate what you do :)
Thanks for reaching out! This can be tricky! It really depends on what you want to prioritize here. We want you to get pain-free, but if running track causes any discomfort or issues, it can make the return to sport process a bit more challenging. I totally understand having ti sideline a sport can be challenging. However, I would suggest that by improving your pain-free ability now and getting rid of these issues, can help you run much later in your life and for longer! I have an ATG For Distance Program on the ATG app, and believe this could work great for you! Always starting with backwards sled or reverse walking. Will improve your knees and help you gain that ability to absorb and produce movement in your knee! Always hope and rooting for you! Would love to coach you through it (atgonlinecoaching.com)
no miniscus in my right knee after 20 yrs of logging ...letting it slip out of socket and "popping" it back in finally ended badly for me. Im 50 wont stop, Spent 28 years x-c skiing at a level most never achieve so my calves are fuken monsters. Id love to work with you on my next years goals if your up for it brother.
Would love to help you out with this and get you to skiing pain-free! Have worked with many members having similar issues! If it’s a knee issue, chances are my programs have helped more people with it than any other! Simply because my programs focus on pain-free ability! The more of it you have, the less likely this is to be an issue. This starts as simple as backwards walking and is step 1!
czcams.com/video/Jwu8f42rLuI/video.htmlsi=x9J1nykzcoC6b1mO
kneesovertoesguy.medium.com/pain-free-ability-50898ab0b950
You got this!
Coaching: atgonlinecoaching.com
❤ from MALAYSIA
Appreciate you!
Hey Patrick! I am currently trying to improve my jumping ability using many of these exercises that you preach. My knees seem to handle loaded slant squats, so would it make sense to skip out on the ATG split squat and backwards sledding? Or is there some benefit from either of those workouts that I would not get from slant squats? I am trying to keep my program as simple as possible (I am doing leg extensions, nordic curls, and weighted tib raises as well). Thanks for all that you do!
I would still encourage split squats and backwards sled. Many benefits there which you aren’t going to get with just slant squats. Keeping it simple is fine, but the split squat is arguably the most versatile exercise: czcams.com/video/qpZmpegNh2I/video.htmlsi=alyBti66VM9qOHSU
Checkout my 9 step Jump Checklist: How to Jump Higher: 9-Step Checklist
czcams.com/video/c_E8N54wOh4/video.html
This can help keep it simple for you!
A comment from a Joey Swol video sent me here, as we were discussing hip issues. I had surgery for AFI (hip scope and syvenectomy of labrum) in 2014 and my poor hip has never been the same since. Hoping these workouts help!
Would love to help you address your hip ability! I would checkout this video which covers building strength and length in the hips: czcams.com/video/ZhYQJveEfB0/video.html&ab_channel=TheKneesovertoesguy
This has helped many with similar issues!
@@TheKneesovertoesguy Wow, thank you so much for replying. I’ll check it out! ❤️
So does, for instance, cartilage within joints have the ability to regenerate or get stronger? Have there been any conclusive studies on this? I see so many conflicted sources on this matter, and not a straight answer (in my experience).
Great vid btw.
It’s hard to guarantee results, but have helped members with cartilage damage seemingly reverse it. Checkout this article: kneesovertoesguy.medium.com/confronting-the-1-2-3-of-cartilage-arthritis-knee-replacement-b9882d3c93c6
Interesting. Just tried this with a 15kg kettlebell and I can do them no problem. I'm surprised since I don't go to the gym and I don't squat that often, and when I do I'm not very strong. I do walk and move a lot though. Guess I just have good knee and ankle movility.
Wow! Good for you!
Watching for the first time. That deep squat motion i learned as what's called the "Hindu Squat", popularized (somewhat, at the time) by Matt Furey. Although the Hindu has a certain arm motion associated with it.
Are these both essentially the same?
Similar for sure! Hack squat adds a form of load behind your back as shown in the video which keeps form strict and really forces the quads to work!
i like doing hacken squat with two dumbells. a little bit challenging for balance (at least at start) but very good exercise. especially with lighter weight in some deload phase to emphasise the range of motion...
That’s great!
@@TheKneesovertoesguy thank you for your reply. i appreciate what you are doing. i know this for long time but i am older guy and i will not start yt chanell to spread the message. but so much disinfo about "knees over toes" is mind-boggling. nice to see you excepted the challenge to flow agaist the stream 🙂
Can you make a full in depth video on Jefferson curls?
Amazing video breakdown you can find here: czcams.com/video/a97YMAYkBNE/video.html&ab_channel=atlaspowershrugged
@@TheKneesovertoesguy thank you!
Love that feeling. Of doing stuff and being like “back then this would’ve been impossible for me” haha yeaahhhhhh 🎉
It's a great feeling!
@@TheKneesovertoesguy yuh
cool
Thanks!
Sooo....What if you think you've pulled/injured an acl? Would this help strengthen the muscles to make sure you don't fall over when walking until surgery?
It can definitely help. Strength is never a weakness the more you improve your knee ability. The better off you will be! All starts as simple as backwards walking!
@@TheKneesovertoesguy Alright then i'm in for some strengthening! Thank you for this! =)
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