Hi everyone, if you are interested in purchasing a Tib bar I recommend the Solo tib bar which you can get from here www.thetibbarguy.com/Connorcurtis because it can be used for training the hip and hamstrings and tibs and is also the best for healing ankle pain/problems. I have a referral code- CONNOR you can use for 10% off. And if you want a discount on an ATG membership www.atgonlinecoaching.com/?rfsn=7511065.d46a9ef
I played sports and was an avid runner growing up, and later in life I developed issues with my ankles. They were always weak, and on uneven ground I would most likely sprain them. Being in the military and the active lifestyle that promotes, made my ankles even worse. Then one day, a doctor recommended getting my ankle scoped, and I was shown pictures of built up scare tissue in between my ankle joints that was causing all the instability during the procedure. After the ankle scope, my ankle felt brand new, it was amazing to realize how much impact on my life my ankle had, and now that the pain and instability was gone, it was worth it.
I started incorporating these for better footwork in boxing and within 2 weeks my agility and explosiveness had noticeable, tangible improvements. I’m convinced this is the most overlooked muscle group in the training world, even more so than hip flexors.
The gooch muscles are the most neglected. You should really start training them straight away. I recently started incorporating goochercises into my routine (as well as daily four hand gooch massages) and now I’m three inches taller and I have six face tattoos. It’s really been a life changing experience. God bless ❤ xxx
After three surgeries and many visits to the physiotherapist, this video finally helped me. I've finally been pain free after years. I train this muscle group every day now. Thanks very much! Greetings from Germany.
How come that physios and coaches don't know this things... Also nobody is mentioning inner abs(transversus abdominis), which is so important but so neglected
Ben Patrick my old training Coach really amazing guy! Really cool you reference this guy. I had nasty shin splints when I was off the bike from 19-36 years old. When training with him he had me do this in my routine daily for quite a few sets of reps. To this day I have not had shin splints ever again.
Started doing these with a cable about 15yrs ago as a finisher and have never had any knee problems and within no time I had muscles & veins popping out that I didn't even know I existed back then.Good little exercise.
Yes, nice. It's nice to see people starting to do this exercise. I've preached for years on front of calf workouts and hip flexor workouts. But, everyone thought I was weird. Honestly, it's the best feeling burn when you work the tibialis. It's insane how good it feels. In my opinion the burn there is the greatest and most satisfying muscle to workout.
Do you have a couple of hip flexor videos that you think stand above the rest? I'm just opening my eyes to the gospel that is ankle and hip mobility and I would love to find more. There's a billion vids out there, so I'd lean into trusting someone who has been advocating it for a while
I do some boxing. After doing 50-80 reps of tib bodyweight tib raises, my bounciness and athleticism in the boxing ring has been better! Nordic raises also helped in my defensive footwork.
I've done ankle exercises for skateboarding. I find that my pop, when you're jumping with the board for those who don't skate, has improved and my ankles are VERY stable. Preventing a lot of injuries, if it wasn't the case I worked out that region. Also core exercises help a lot with balance
@@malcolm_in_the_middle "pop" is included in an ollie. it's a general term when you're jumping in any trick involving lifting the board up off the ground, without using a ramp or kicker or whatever, using only your legs. Some flip tricks require better pop and practically all flip or shuv tricks are ollie based 🤩
when i was learning to skate a while ago i could never properly ollie while moving faster than 5 miles per hour because i couldnt balance due to lack of anke mobility. can you do a squat with knees over toes while skating with speed? i couldn't, and i think that was my limitation.
That's awesome man, makes you wonder, imagine if the old school skate legends really went out of their way to build up their strength, flexibility, and mobility where necessary to prevent injury. I bet some of these guys would've lasted a lot longer skating as professionals, and would have much healthier, injury free bodies as old men. I can see how that might not be in most skaters minds though lol.
Hi from Scotland. I did this exercise last week at the gym for the first time ever. I was so scared the weight was gonna hurt my knees, theyve been sore for over 2 years, but surprisingly it didnt. Feels great to be strengthening my anterior tibialis. I'll keep it up probably forever now, im sure you will too. 👍 Gonna get my parents doing it, as it prevents falls when people get older. Improves balance.
I recently had some spinal surgery and lost almost all my muscle from how I've atrophied. But now that I've healed a bit, I've been gradually getting my legs back into working order slowly. I'm banking on this to help out. Hopefully I'll update in a month or two - thanks for this exercise. Update: it's been some time and while I'm not atrophied anymore, it'll take some time before I'm able to do what I used to. Still having done this has allowed for me to maintain better foot control again. Its insane how much you don't appreciate foot/leg control until you lose it. On the bright side, physical therapy has been kind to me. Rebuilding basic movement has allowed me to return to somewhat normal life after everything. While its not perfect, hopefully in a few more months I can come back and say I'm at least back to my former baseline.
I had gone through the same thing back in 2018! The surgery took 12 hours and I had to learn to walk again. Left the hospital and weighed myself 10 days after the surgery. I'd lost 15 kg(33 lbs). Went from 80kg(176 lbs) of healthy weight to 144 pounds, a bit skinny and underweight. It's been almost 5 years and I've managed to recover greatly. The first 2-3 years might be very hard but it also depends on the type of back surgery you had. Mine was maximally invasive scheuermann's disease treatment. I was told I wouldn't be able to do heavy excersises again, yet here i am lifting 65 kg dumbbells easily off the ground, and my back is alright. You can do it mate. Just don't be too hasty.
i broke my foot 3 months ago, have been dealing with the same issues through the injured leg. losing muscle size is fine, you know, whatever. but its the tendon and ligament weakness that really gets you. best to start working early.
As a soccer player been playing semi pro for over 15 years I can totally relate with the ankle pain you mentioned have sprained both ankles more times than I can remember and that trivela thing yep so relatable I will be incorporating these exercices in my daily routine thanks a bunch
For someone who is into muscle building/aesthetics and can't make his calves grow,this exercise is a life-saver. It will make your shins/calves look pumped and bigger. Nice vid
when in asian squat, you can move your bodys centre of mass back and forth using those shin muscles for working them out. to be honest i discovered it while cleaning my ass
i have been doing tibialis raises for years and it actually helps your calves get bigger as your only gonna get as strong as your antagonist allows. the easiest method to do at a gym is put a plate on your toes vetically and try to flex them up but seat height does change how this feels i find lower seats are better.
This really caught me by complete surprise but that clip of ben patrick on the roof demonstrating tib-raises is literally the roof of MY DADS AIRBNB HE RENTS OUT!!!! thats actually so strange to come across a video completely randomly like that HAHA. Great video man!
If you don't have any equipment you can do it simply by sitting, lean forward and apply pressure through your fingers to top of feet to suit and start raises. I do 3 sets of 40 reps between extensions and the burn is mega and they do grow :)
As a bodybuilder one of my biggest peeves is to try to make people to think of weight progression in terms of proportions rather than linearly. This is a perfect case: an increase from 15kg to 20 kg is a 33% increase! It would be like expecting to go from a 150kg bench to a 200kg bench press in just a few weeks lmao. People do crazy weight progressions for smaller muscles because we are wired to think of 5 kg or 10 kg as small weights that feel light in our hands.
Tbf untrained muscle groups can see quick gains. An extreme example is neck muscles because they see very very little stimulus without direct training. On the other end is calves because even without training you push around your bodyweight on them thousands of times a day. So idk about tibs on that spectrum.
0:50 can we just take a moment to talk about the incredible ball control at top speed. He was literally running faster than the defender could sprint, while simultaneously keeping the ball glued to his foot and tapping in on almost every step
I used to get knee pain while doing squats - the lesser weight ones. It's gone completely . Now I can do more than my bodyweight squats and not feel any pain at all. Tibialis Raise is such a good exercise.
I used to be really into training my legs, and one of the best exercieses for this muscle besides pulling your pedals up on a bike would be to activate the tribalis right before putting your foot down during a speed walk and pulling as your ankle rotates. Really puts the burn on 👌
Overall my legs have been strengthened. My knee pain went away since doing tibialis raises; therefore I've been able to add left lifts and squats to my work out. Also, while playing with my kids, I've noticed that I can more confidently change direction while running.
Great advice at the end. Try everything to get rid of pain. I suffered with patellar tendinopathy for 5-10 years. It made me miserable but I just accepted it. Only solved it in the last year by researching endlessly. The solution has been to manually rotate my tibia inwards, strengthen that position and _slowly_ strengthen my knee again. I believed it was hopeless so if I can do it, anyone can.
@@fsfs2778 For me, I found grabbing my shin bone and twisting it inwards immediately eased my pain. Once I realised that was a big part of the problem I started doing that twist regularly and doing light exercise (pumping on a skateboard, walking) all whilst being conscious of the orientation of my tibia and my foot. ua-cam.com/video/U8HsGT8I0ls/v-deo.html I was a lot more vigorous about it than their demonstration
Great stuff! I'm training for a marathon and recently messed up my right shin. As soon I was able to do so without pain, I started doing tibialis raises. It's only been a few day, I can tell a huge difference.
@@RAJUMASTER03 If your shins are hurting, I would give them a chance to recover before doing this exercise. But once they're OK, this really seems to help prevent further shin pain.
Really awesome! Did about 400 in total this month and going to do twice as many next month. I got some annoying fragility in both my ankles mostly the right one I think this has helped a ton. Was doing it on and off for a couple months before but I'm gonna incorporate it every day for a while.
I would say this is a crucial muscle grouping to train if you're developing your calves to balance them out and prevent hamstring tightness leading to lower back problems
@@CCSABCD I wouldnt say it's a stretch at all, everything affects everything in the body. Stronger Anterior Tibialis helps ankle joint mobility, if you squat with bad ankle joint mobility your lower back may overcompensate with excessive forward bend to get further down in a squat. Imagine going heavier and heavier on squats with this problem for 10 years. Def not optimal for back health. And as he said: Weak anterior tib --> tighter hamstrings --> more posterior pelvic tilt (lower back rounding) EDIT: A bit extra forward lean might be necessary for some ppl with long femurs for example, it wont lead to injury as long as the lower back doesn't round so I take that one back. However, if you're bodybuilding, you're probably doing squats for quad hypertrophy so then forward bend isn't optimal as it takes away from the quad stimulation, raise your heels instead then and avoid the forward bend as much as possible.
@@CCSABCD ankle mobility limits squat mobility, squat mobility impacts low back pain. You understand hip problems and foot problems can cause neck and shoulder pain right?
Another great vid. My experience of Tib Raises was doing ATG zero, with the wall version and finding it helped a bit but not as much as I wanted. Tib bar or floss band dumbbell were the real game changers. I think I needed a measurable load that I could regress through range before I got benefits. You’re doing great work, enjoy the measurements as well!
Ok this is super inspiring. I had complete tears of all ankle ligaments in two severe accidents that happened about a decade apart. Both took forever to recover from. Extensor Digitorum ligament of my right ankle still gives me problems to this day. Definitely going to try out this exercise to see if it helps.
@@AndyProuty actually had great results in my right ankle! This really worked to help strengthen it and it's a good warmup for it on leg days. Left ankle is a bit more complicated and is still a touch weaker. But my right leg is my stronger/leading leg anyway so the left is always a bit slower to catch up. Highly recommend.
As a hometrainer, I liked the dumbbell beneath the foot really well. I attached the dumbbell to the footh by wrapping an ankle strap around both. The kettlebell tibialis raise is an exercise I had to get into. Never done it before. I do the against the wall tibialis raise first, then go straight to the kettlebell tibialis raise. I do slow reps, static holds at the stretch and contraction position. This works the tibialis extremely good.
I am currently doing Ben Patrick's 'Knee Ability Zero' training program. Before that, I was morbid obese at 137kgs and was now at a stage in my life where I was not able to walk well without the fear of my knees falling apart when walking down stairs/steps. I loved sports in my younger years but never really did full recovery on all my leg muscle injuries which included achilles tears, hamstrings tears, calf tears on both legs at different stages of my life. Any training over the last few years has resulted in recurring hamstring/popliteus muscle injuries. I finally gave up about 10 years ago and the weight piled on with aggressive appetites, procrastinating every New Year etc....Last year, I caught on to Ben's program via UA-cam and decided to have another go at running again to lose a severe amount of weight and bodyfat lol I was now experiencing all the negative symptoms of obesity with sleep apnea, nocturia, fatty liver, insulin resistance with pre-diabetic conditions and it was time to completely change my life around. The challenge was how to run and lose weight without the recurring injuries. If I wanted to do this I would need to create bullet proof knees. I had a meniscus tear on the right that I didn't bother to get physio done years ago so I researched to find something that would not involve evasive knee surgery. Ben changed my whole life around. After 3 months of Tibialis raises, KOT raises, FHL calf raises the difference was amazing. After 7 months of consistent training, I decided to try running again on Jan 17th 2023 after already walking 7km per day for a week, I felt confident that legs were warmed up and it was time to give it a go and see what I was like over 100 metre on a casul light jog. It wouldn't be a full sprint but it would be the first time I have run in about 14 years. I didn't even make it to the 80 metre mark and I nearly passed out lol I didn't have the aerobic capacity or was even fit enough. Fast forward 3 months later I run a steady 60% of 10 x 100 after a one hour walk. A couple of weeks ago I started some plyometric training which would've been laughable last year. My right knee has become very strong and I haven't added weight resistance training yet. I am now aiming for the weight room on the squat rack to progress onto heavy weights/resistance exercises. Having committed to Tibialis, FHL, KOT raises, AGT squats, camel walks I have been able to do full asian squats (I couldnt even do a quarter squat LOL)and I am now at the half way mark of weight loss journey. 137kgs at Jan, I am now 111kgs in April all thanks to Ben Patrick. After watching your video in full, I am now extra motivated to take training to the next level. Thank you for posting your results and sharing your journey, I learned a lot from it and I am much older than you my friend! lol Cheers Connor!
(you could really use some pagebreaks here to make this more readable. it's tough!) incredible story. kept losing place because it was a block of text but it was compelling.
I started super setting tib and calve raises to put the nail in the coffin of the recovery of my sprained ankle. Now my ankles are stronger and more mobile than ever but my calves are now an inch bigger than my arms now so now I have to address that.
Over the last few years I have been getting bad shin splints while running. There are even times while walking my right ankle will give out. I have built my calves up quite a bit, but I never thought about hitting the front of them. I ordered a tib bar let's see how I feel after 30 days of doing this. Thank you for the vid!!
Please, I'd love to hear an update since I'm also suffering from bad shin splints while running. I want to run again painfree, I'd love to hear if this exercise is worth the efforts! 🙏
Hello sorry for the late response. Yes these definitely help. Honestly you don't even need to add weight for it to be effective. I added three to four sets at the end of my workout usually doing anywhere from 15 to 30 reps. I think you get more stability in your ankles and they can withstand more load from running. Some other tips is getting insoles for your shoes, I use the Dr. Scholl's all purpose/sport. Also for running and jump roping I found shortening the movements helps in the long run. Shorten your stride and you will finish stronger in the end and be able to maintain a pace without calf fatigue. For jumping, don't jump as high as you can, just jump as high as you need to get over the rope. I haven't had pain for months now, before I couldn't even walk at the end of a run.
Love this guys attitude. I have had problems with my big toes so thought I couldn't run again. With physio and the right shoes I'm running weekly. Now I just have ankle stiffness but hopefully my purchase of a tib raiser will fix this issue!
this is amazing. I'm recovering from tibia plateau fracture with multiple surgeries. I'm doing body weight wall tib raises. but they do help my walking for sure.
Im so excited, tib raise and not the wall raise, is way better to fix ankle impingement, which I’ve had for 10+ years… after doing 1 session of tib bar raise, i can already feel a difference, I can’t wait for what lies ahead, reversing this ankle pain!
Good advice guy, i started these in 2017 as an exploration via heavy resistance band and never looked back, i noticed the insertion point of muscle that conjoins with the calf tendon bulging out and was stoked. Being a Caribbean guy i thought it a write off that i had slim calves and just as i do with all other anatomical parts " i made it my project " sorry for the dirty joe inference there, seriously this is an underrated drill.
Been using a kettlebell on my foot to train my tibialis. I used a 15 lb kb and got my self up to 3 sets of 100 reps..my calves are high insert and when start I was at 15.25 and after about a year I’m at 16.5. The cool thing is I have added some nice veins up the front of my legs.
Good video (so far, I'm halfway through). Just wanted to give you a tip on the bodyweight version of these which I've been doing off and on for over year (did a couple sets earlier today). Only your butt should be touching the wall when you do it. You should be leaning forward a bit so your back doesn't touch anything. This makes it a little more difficult and is the way Ben teaches it in the original video he put on Instagram a while ago when he's outside on that balcony. I assume leaning forward puts more weight on your heels when you do the raises. But yeah give it a try and see for yourself. I came from the 30 day Nordic curls video. Good stuff👍🏿
I remember trying to fix my shoulders by doing research and just trying stuff out. Almost 1-2 years later and they are pretty bulletproof. Best feeling ever, like when you successfully finish a project.
@@Sean-if7rp I hope this helps brother. I tried a LOT, but what really fixed it for me was: Greatly reduce shoulder training and reduce weight in movements which put the shoulder in difficult positions (for me at that time) like, overhead excercises, benchpress, pull ups etc. etc. Did this for about half a year. They really needed the time to heal. Before every workout: Grab a broom or long stick and do rotations above your head touching your belly and back each time for 10 reps, feel the stretch and adjust hand grip width to harden/lessen the needed mobility. Also don't grab the stick to tightly, just a light grip that allows your wrists to move with the rotations. attach an elastic band to something around you belly button level, step back until the band has tension and do: 15x left/right external rotations with upper arm tugged to the side of the body (arm bent 90 degrees) facing the band attachment point sideways. 15x left/right external rotations with elbow raised (90 degrees again, Like you are making a mix between a W and T) facing the band attachment point frontal. (Try to hold the squeeze and try going further and further increasing the range of motion without pain, which takes long, don't bother stepping back further, it's about learning the movement) Learning these movement unlocks stretching your shoulders when they hurt and releasing tension/pain during workouts and regular daily activities. Also being able to feel your rotator cuff muscles activate is crucial for most compound movements when you experience shoulder pain. Do a lot of hanging exercises in which you engage the back of your shoulders and upper-back. Try holding this for a few seconds for 10 reps. And facepulls are your best friend. I like to do them with rings while leaning back and standing on my feet. You can lean hang back more to increase the weight of your body. Crucial:::: During the day: Always try to keep your shoulders pressed back in a neutral position (easier now that you did those external rotations and it gets better, trust me. At some point you are fully capable of cracking your shoulder (in a healthy way ofc) to release pain). When sitting do not, I repeat, do not lean with you elbow on a table/arm rests on a chair or do it a little as possible. When on the toilet, do not lean with your elbows on your knees as well. Focus on keeping your shoulder held low and back while tugging you elbows against the side of your body. Avoid sleeping on your side or try putting the pillow between your head and your arm while grabbing the pillow with the palm of your hand, again external rotation of the arm is the best. After a while the pain slowly went away and I was able to release and relax the pain during the day/workouts, which gave it time to heal and avoid mobility issues (because you're training them less etc.) When this happened I started slowly and carefully implementing more shoulder exercises such as: lateral raises, overhead presses, reverse flies and going heavier on compound exercises such the benchpress. This way I was still managing to make gains, although a lot less effective, and heal my shoulders. I rarely feel a slight hint of that old pain when I really push it during my workouts or don't watch my posture during the day, this usually lasts for a day and is easily fixed/released with some mobility exercises like mentioned above and/or resting. I can also sleep comfortably on my side again and I'm almost all the time capable of going tot failure high in weight without pain at all. Try to get a feel for your skeleton and see all your muscles like ropes that pull, sometimes from both sides. Fixing your own body starts making much more sense that way. *huge pro gamer tip: avoid flaring out you elbows/arms during pressing exercises. This in combination with bad posture/habits is probably what caused the issue in the first place. For me at least, haha. Keep your elbows kinda tugged and play around with light weight to find you perfect skeletal angle. Don't know if that's a scientific term or not, haha. Currently I'm busy fixing my lower back, which is seeing huge improvement as well. Turns out that my head/neck position is causing it and not my lower back being to weak... *Keep in mind that none of the above is scientific or anything (not that I know of, I just watched some video's and made them my own), it just worked for me. Also, do a lot of full body stretching, currently working on a split with the KneesOverToesGuy ATG split squats, it's weird how good that works.
I did tibialis raises the first day, felt tons of pain in my tibialis muscle the second day, and felt mountains worth of relief for my knees, my knees felt stronger, walking became easier, and running became possible again. From one day of doing the bodyweight tib raise
I never have trained those muscles directly, especially the hip flexors, except when I would do low bar squats because I understand leverages I would use my tibialis muscles and my hip flexors to pull myself down into the squat, instead of resisting gravity, so doing the direct work has helped me with my range of motion in my left ankle so I don't have to wear weightlifting shoes, and it also has improved the force production in my feet when running
I recently started doing more of these type of workouts within my supersets. I’ve lost 33 pounds in two months from the high repetition, well fasting and diet as well. Great video!!
Take cattlebell stanting. Load the leg toes. Put heel on the edge of bench. Fix it with rubber band,hal thru the hole(cattlebell)...hook both sides back on heel from inside and outside of foot.
I was really happy to see you can get started just doing body weight. Simple and free. And it might be good enough to get ride of my foot/ankle pain while running.
Been doing the wall tib raises after trying the zero program to rehab runner's knee and shin splints. Floss bands just arrived from Amazon yesterday so I'm looking forward to starting to load the exercise. Will give the kettlebell version a try as well! First things I've noticed have been just with less annoyance driving stick shift when having to keep feet constantly flexed over pedals. This used to be difficult for me but I've noticed that now I do it without issues so from this alone I've realized that this muscle had been really weak and probably contributed to shin splints with running. Can't wait to see if the loaded version will help to prevent shin splints now as I gradually increase my running volume. Cheers!
I've been doing them for a year or so, mostly bodyweight, sometimes with a bit of extra load (up to 5kg) and there is a definite improvement in ankle pain frequency and severity. I twisted my ankle playing b-ball in September and I'm sure it held up much better than it would without strengthening the tibs (I have some ankle sprain experience playing ball, including a grade 2 - two partially torn ligaments). I would also recommend the Squat Academy channel, great insight and a lot of extra excersises to strengthen the core and deep muscles.
@@anthonyg9389 Maybe a tiny improvement but not much, I feel safer jumping and changing directions, that's for sure. For vert gains plyometrics and squats are a must. Since I wrote the original comment I've added more weight to my tib excersises (6-10kg per leg), my tibs are visibly bigger and both my ankles and knees feel better and don't get the beating they used to, recovering much faster.
My fat ass used to walk leaning forward since school because the backpack was heavy and it stuck till like 11th grade. I've never had ANY ankle pain and my Tibialis muscles are huge and strong because of the inefficient way I used to walk.
Wow I’ve never thought about this exercise to help benefit my legs, I always think that not using my legs is the best way to benefit them but I think it’d be helpful to actually work out these smaller muscles so that I can actually work my legs more
adjustable ankle weights are good for these, you can just hang them on your foot and stack several on. Makes for a quick and efficient superset with calf raises
Thanks for this video mate, very helpful! I'm a marathon runner and had an ATFL injury during the lockdown, 1.5 years later when I start building my weekly milege into the higher ranges I get pain in my Tibialis. So going to use the bosu ball, try these strength exercises as well. Because the area keeps getting inflamed and painful and its driving me crazy, physio thinks its because my ankle is laxed from the injury and they said bosu will help that also.
My tip for developing strong shin muscles is to wear army boots/combat boots. As a metalhead i used to walk to my bus stop in my combat boots. If you running late and have to walk really fast, the amount of effort you need to endure is incredible. It grew my shins very effectively. :)
I'm not even an athlete. At one point a hundred years ago I was athletic, but never a committed athlete. I bought an inexpensive tib bar on Amazon about a year ago and started buying the weights for it right afterwards. Being fairly old now, I neglected my lower body most of my life and am paying the price for it. I started tinkering with this thing, merely doing a few reps about 5 or 6 times over several days, rather than taking it seriously. I'm not worried about verticals or any of that, as for now playing any basketball or whatever is way in my past. Again, I'm getting old. But what I can tell anyone who cares is that after doing several reps, I noticed immediately following how easy it was simply to walk. Just to walk around felt incredible. So, I can imagine if you really put yourself into this, you can get some good results. I stumbled onto that Knees Over Toes guy and thought that might be worthwhile, but when I saw how much he was selling that equipment for, I just said nah. But I got to seeing other videos of people rigging other things and someone had a cheaper version of his doodad so I looked on Amazon and got one for about $45 or so.
At 51 my knees are 30% better by extremely gently stretching once a week. Functional squats and all the other stuff BUT only once a week a few of those.
I’m just amazed that people just now realize they have calf muscles and they can actually work them out. These exercises and equipment have been out for decades.
I also use kettleball, since my gym has no Tib bar, I recently had a slight MCL injury in football, so I thought I will try Ben's methods, gotta say it's going good so far. Hoping to get back into pitch soon.
Huge fan of Ben and his incredible gift to the world with Knees Over Toes. I’ve incorporated several exercises into my routine and have really diminished knee pain. This video summarizes the Tib exercises really well but is a bit confusing on achieving the goal of improved strength. Based on foundational hypertrophy and strength training concepts, taking a rest/recovery day every other day may have helped, especially as you were approaching the heavier weights. So if you’re really looking for results maybe the very same 30 days you programmed here would be really better spread over 60 days (one day of rest between each day of work). Does that make sense to you, Connor?
Agreed, you will make way more progress by having at least 1 day of rest. Between specific workouts. Stress, recovery, then adaptation. Adaptation doesn't happen until recovery does.
Another thing to consider, is that you're actually flexing more weight than you realize, because the weight plates are really far down on the loading pin. Putting a weight further down a lever requires more force to lift it. I have a TibBar and the weight sits way closer to my feet than yours does, making mine easier to use
I'm what you could call, a level 0. I had Guillain Barre Syndrome when i was 11, which affected my nerves and muscular connection to my brain. My calves experienced atrophy, but my shins got really dry. I have a difficult time feeling my calves, so much that the outer head is bigger than the inner head, and as i said, my ankles are skinny and my shins are very dry. So i have to start with just putting 1 foot ahead of the other, like 50cm ahead, and put a little.bit of weight on my heel, just to resist and try to lift my body back up, which is hard, i can tell i also lost more flexibility than i expected, i just can't feel some muscles at all. Still, my best squat ATG is around 363lb for a single, 315lb for 4, i did shot put and discus throw, that was insanely challenging, but these exercises are incredibly frustrating, because my muscles are pretty much dead asleep, but it doesn't matter if it takes me 3 or 4 times longer to get to the goal, it will still be a sucess.
Over a year after its uploaded I am late to the party. One method I do is : Sit on a bench, heels are just barely on the end of a bench. Take a dumbell and pinch it with my feets. Reps from there. It can be dont sitting on a bench ready in a sitting up position. To make it more difficult, lie flat on my back. More difficult than previous, use your hands to hoist your upper body up, full on isolation work.
I use 1 dumbbell (start at 40 pounds and go up) and hold the handle in between my 2 feet. I sit on a bench with my feet hanging off the bench and then do the raises. I never thought about the kettle bell. I have never ever seen anybody else do tibialis raises before. I remember seeing a video where a guy used the cable machine to do it.
Good results! The weight alone is not sufficient indication of the difficulty of this exercise. The distance to the centre of mass of the bar and weight has a proportional effect. if this varies, you need to take care comparing!
Hi everyone, if you are interested in purchasing a Tib bar I recommend the Solo tib bar which you can get from here www.thetibbarguy.com/Connorcurtis because it can be used for training the hip and hamstrings and tibs and is also the best for healing ankle pain/problems. I have a referral code- CONNOR you can use for 10% off. And if you want a discount on an ATG membership www.atgonlinecoaching.com/?rfsn=7511065.d46a9ef
only problem is this thing turns you gay. when you raise your toes up like that it's very homoerotic
safe to say you don’t have flat feet huh … holy crap..
Hey Connor, the link doesn't work.
I played sports and was an avid runner growing up, and later in life I developed issues with my ankles. They were always weak, and on uneven ground I would most likely sprain them. Being in the military and the active lifestyle that promotes, made my ankles even worse. Then one day, a doctor recommended getting my ankle scoped, and I was shown pictures of built up scare tissue in between my ankle joints that was causing all the instability during the procedure. After the ankle scope, my ankle felt brand new, it was amazing to realize how much impact on my life my ankle had, and now that the pain and instability was gone, it was worth it.
U didn't put the link of the video you mentioned in the beginning
I started incorporating these for better footwork in boxing and within 2 weeks my agility and explosiveness had noticeable, tangible improvements. I’m convinced this is the most overlooked muscle group in the training world, even more so than hip flexors.
@Ryan Delfin “get one” of what? Not sure what I missed
@@JTD472 i assume hes gonna get a tib bar... or some other piece of equipment thats gonna facilitate doing this exercise
that would make sense to me
The gooch muscles are the most neglected.
You should really start training them straight away.
I recently started incorporating goochercises into my routine (as well as daily four hand gooch massages) and now I’m three inches taller and I have six face tattoos. It’s really been a life changing experience. God bless ❤ xxx
@@CaptainTodger69 inspiring keep it up bro
@@DagothUr3672 what can I say? … it’s a gift
After three surgeries and many visits to the physiotherapist, this video finally helped me. I've finally been pain free after years. I train this muscle group every day now. Thanks very much! Greetings from Germany.
How come that physios and coaches don't know this things... Also nobody is mentioning inner abs(transversus abdominis), which is so important but so neglected
@@RVmaestro24 Ben Patrick mention inner abs. Search for the training session with his mom
@@RVmaestro24 why cure a patient instantly when you can keep him coming back for more $$$
Where exactly did you have the pain ?
Had you shin pain or something else ?
Ben Patrick my old training Coach really amazing guy! Really cool you reference this guy. I had nasty shin splints when I was off the bike from 19-36 years old. When training with him he had me do this in my routine daily for quite a few sets of reps. To this day I have not had shin splints ever again.
Started doing these with a cable about 15yrs ago as a finisher and have never had any knee problems and within no time I had muscles & veins popping out that I didn't even know I existed back then.Good little exercise.
Yes, nice. It's nice to see people starting to do this exercise. I've preached for years on front of calf workouts and hip flexor workouts. But, everyone thought I was weird. Honestly, it's the best feeling burn when you work the tibialis. It's insane how good it feels. In my opinion the burn there is the greatest and most satisfying muscle to workout.
Biceps pump >all
Do you have a couple of hip flexor videos that you think stand above the rest? I'm just opening my eyes to the gospel that is ankle and hip mobility and I would love to find more. There's a billion vids out there, so I'd lean into trusting someone who has been advocating it for a while
used to do this 4 years ago but i forgot about it
@@jcmick8430no
What a great video. You truly put me in a mind frame of strengthening stabilizing muscles. I’m literally incorporating this into my workout regimen
As opposed to figuratively?
Love how you credited and included where you got the original information from. Respect. Well made video. Will be trying this challenge!
I can feel the tib raises unwinding years of going, going going. Unreal. Kneesovertoes guy is a genius and freak of nature. Aloha
I do some boxing.
After doing 50-80 reps of tib bodyweight tib raises, my bounciness and athleticism in the boxing ring has been better! Nordic raises also helped in my defensive footwork.
From what i've seen, nordic will make you into an elite athlete in any sport. Wish you all the best.
I love how detail-orienter and organised you are. Keep it up mate.
I've done ankle exercises for skateboarding. I find that my pop, when you're jumping with the board for those who don't skate, has improved and my ankles are VERY stable. Preventing a lot of injuries, if it wasn't the case I worked out that region. Also core exercises help a lot with balance
Isn't it called an ollie?
@@malcolm_in_the_middle "pop" is included in an ollie. it's a general term when you're jumping in any trick involving lifting the board up off the ground, without using a ramp or kicker or whatever, using only your legs. Some flip tricks require better pop and practically all flip or shuv tricks are ollie based 🤩
when i was learning to skate a while ago i could never properly ollie while moving faster than 5 miles per hour because i couldnt balance due to lack of anke mobility. can you do a squat with knees over toes while skating with speed? i couldn't, and i think that was my limitation.
That's awesome man, makes you wonder, imagine if the old school skate legends really went out of their way to build up their strength, flexibility, and mobility where necessary to prevent injury. I bet some of these guys would've lasted a lot longer skating as professionals, and would have much healthier, injury free bodies as old men. I can see how that might not be in most skaters minds though lol.
So, basically, you feel doing this improved your skateboarding? I wanna do this for basketball
Hi from Scotland. I did this exercise last week at the gym for the first time ever. I was so scared the weight was gonna hurt my knees, theyve been sore for over 2 years, but surprisingly it didnt. Feels great to be strengthening my anterior tibialis. I'll keep it up probably forever now, im sure you will too. 👍 Gonna get my parents doing it, as it prevents falls when people get older. Improves balance.
I recently had some spinal surgery and lost almost all my muscle from how I've atrophied.
But now that I've healed a bit, I've been gradually getting my legs back into working order slowly. I'm banking on this to help out. Hopefully I'll update in a month or two - thanks for this exercise.
Update: it's been some time and while I'm not atrophied anymore, it'll take some time before I'm able to do what I used to.
Still having done this has allowed for me to maintain better foot control again. Its insane how much you don't appreciate foot/leg control until you lose it.
On the bright side, physical therapy has been kind to me. Rebuilding basic movement has allowed me to return to somewhat normal life after everything. While its not perfect, hopefully in a few more months I can come back and say I'm at least back to my former baseline.
Hope you're recovering just fine!
Any update? Best of luck in your recovery!
Keep kicking ass bro. Wishing you the best in your recovery.
I had gone through the same thing back in 2018! The surgery took 12 hours and I had to learn to walk again. Left the hospital and weighed myself 10 days after the surgery. I'd lost 15 kg(33 lbs). Went from 80kg(176 lbs) of healthy weight to 144 pounds, a bit skinny and underweight. It's been almost 5 years and I've managed to recover greatly. The first 2-3 years might be very hard but it also depends on the type of back surgery you had. Mine was maximally invasive scheuermann's disease treatment. I was told I wouldn't be able to do heavy excersises again, yet here i am lifting 65 kg dumbbells easily off the ground, and my back is alright. You can do it mate. Just don't be too hasty.
i broke my foot 3 months ago, have been dealing with the same issues through the injured leg. losing muscle size is fine, you know, whatever.
but its the tendon and ligament weakness that really gets you. best to start working early.
Epic opening and not a wasted word.
Thanks
As a soccer player been playing semi pro for over 15 years I can totally relate with the ankle pain you mentioned have sprained both ankles more times than I can remember and that trivela thing yep so relatable I will be incorporating these exercices in my daily routine thanks a bunch
youre not pro
Semi pro lmao
@@johnnyringo2695 I’ve played international and Division 1 I’m 35 now so I play semi pro which is a level just below division 2
What country do u play in?
I had ankle issues I played through for a few years and starting doing split squats. Now it's crazy how strong my ankles feel
For someone who is into muscle building/aesthetics and can't make his calves grow,this exercise is a life-saver. It will make your shins/calves look pumped and bigger. Nice vid
How long does it take
like instantly ;D (pumpwise)? I guess,after 1 month you'll see permament gains,more powerful-looking shins
when in asian squat, you can move your bodys centre of mass back and forth using those shin muscles for working them out. to be honest i discovered it while cleaning my ass
@@funkydown xD
They looks pumped after you've done them but when you're done with the workout and changing in the locker room they look flat and depleted again
i have been doing tibialis raises for years and it actually helps your calves get bigger as your only gonna get as strong as your antagonist allows. the easiest method to do at a gym is put a plate on your toes vetically and try to flex them up but seat height does change how this feels i find lower seats are better.
This really caught me by complete surprise but that clip of ben patrick on the roof demonstrating tib-raises is literally the roof of MY DADS AIRBNB HE RENTS OUT!!!! thats actually so strange to come across a video completely randomly like that HAHA. Great video man!
Bro can you do this kind of videos they are really good and pls keep up with the good content
Thanks Bro
If you don't have any equipment you can do it simply by sitting, lean forward and apply pressure through your fingers to top of feet to suit and start raises. I do 3 sets of 40 reps between extensions and the burn is mega and they do grow :)
As a bodybuilder one of my biggest peeves is to try to make people to think of weight progression in terms of proportions rather than linearly.
This is a perfect case: an increase from 15kg to 20 kg is a 33% increase!
It would be like expecting to go from a 150kg bench to a 200kg bench press in just a few weeks lmao.
People do crazy weight progressions for smaller muscles because we are wired to think of 5 kg or 10 kg as small weights that feel light in our hands.
How many kg should one add ?
@@secanlau1020 10%
@@simorote okay thanks so much
@@secanlau1020 ☺️
Tbf untrained muscle groups can see quick gains. An extreme example is neck muscles because they see very very little stimulus without direct training. On the other end is calves because even without training you push around your bodyweight on them thousands of times a day. So idk about tibs on that spectrum.
0:50 can we just take a moment to talk about the incredible ball control at top speed. He was literally running faster than the defender could sprint, while simultaneously keeping the ball glued to his foot and tapping in on almost every step
Saint max is the GOAT 🐐
I used to get knee pain while doing squats - the lesser weight ones. It's gone completely . Now I can do more than my bodyweight squats and not feel any pain at all. Tibialis Raise is such a good exercise.
Watching this while my right ankle aches from work this morning
I used to be really into training my legs, and one of the best exercieses for this muscle besides pulling your pedals up on a bike would be to activate the tribalis right before putting your foot down during a speed walk and pulling as your ankle rotates. Really puts the burn on 👌
Super under rated comment. Few people know about that burn or they're worried about being embarrassed by the speed walk to even try
Overall my legs have been strengthened. My knee pain went away since doing tibialis raises; therefore I've been able to add left lifts and squats to my work out. Also, while playing with my kids, I've noticed that I can more confidently change direction while running.
Ho and thanks for commenting. What do you mean by my legs have been straightened please. Thanks
Great advice at the end. Try everything to get rid of pain. I suffered with patellar tendinopathy for 5-10 years. It made me miserable but I just accepted it. Only solved it in the last year by researching endlessly. The solution has been to manually rotate my tibia inwards, strengthen that position and _slowly_ strengthen my knee again.
I believed it was hopeless so if I can do it, anyone can.
How??
@@fsfs2778 How did I fix my knee?
@@martincattell6820 yea bro
@@fsfs2778 For me, I found grabbing my shin bone and twisting it inwards immediately eased my pain. Once I realised that was a big part of the problem I started doing that twist regularly and doing light exercise (pumping on a skateboard, walking) all whilst being conscious of the orientation of my tibia and my foot.
ua-cam.com/video/U8HsGT8I0ls/v-deo.html
I was a lot more vigorous about it than their demonstration
Great stuff! I'm training for a marathon and recently messed up my right shin. As soon I was able to do so without pain, I started doing tibialis raises. It's only been a few day, I can tell a huge difference.
Is it effective for shin pain ?
Please reply sir
@@RAJUMASTER03 If your shins are hurting, I would give them a chance to recover before doing this exercise. But once they're OK, this really seems to help prevent further shin pain.
@@alfromtx245 thak you.
I want some running guidences from you .. please help me
@@alfromtx245 I want guidences from you
Really awesome! Did about 400 in total this month and going to do twice as many next month. I got some annoying fragility in both my ankles mostly the right one I think this has helped a ton. Was doing it on and off for a couple months before but I'm gonna incorporate it every day for a while.
I would say this is a crucial muscle grouping to train if you're developing your calves to balance them out and prevent hamstring tightness leading to lower back problems
lmao that's a big stretch going from a muscle that doesn't even cross the knee joint all the way up the back
@@CCSABCD I wouldnt say it's a stretch at all, everything affects everything in the body. Stronger Anterior Tibialis helps ankle joint mobility, if you squat with bad ankle joint mobility your lower back may overcompensate with excessive forward bend to get further down in a squat. Imagine going heavier and heavier on squats with this problem for 10 years. Def not optimal for back health.
And as he said: Weak anterior tib --> tighter hamstrings --> more posterior pelvic tilt (lower back rounding)
EDIT: A bit extra forward lean might be necessary for some ppl with long femurs for example, it wont lead to injury as long as the lower back doesn't round so I take that one back.
However, if you're bodybuilding, you're probably doing squats for quad hypertrophy so then forward bend isn't optimal as it takes away from the quad stimulation, raise your heels instead then and avoid the forward bend as much as possible.
@@Alex-nc7qb yeah no
@@PlayEmLike yeah yes
@@CCSABCD ankle mobility limits squat mobility, squat mobility impacts low back pain. You understand hip problems and foot problems can cause neck and shoulder pain right?
Another great vid. My experience of Tib Raises was doing ATG zero, with the wall version and finding it helped a bit but not as much as I wanted. Tib bar or floss band dumbbell were the real game changers. I think I needed a measurable load that I could regress through range before I got benefits. You’re doing great work, enjoy the measurements as well!
What is he using to lift the legs
Ok this is super inspiring. I had complete tears of all ankle ligaments in two severe accidents that happened about a decade apart. Both took forever to recover from. Extensor Digitorum ligament of my right ankle still gives me problems to this day. Definitely going to try out this exercise to see if it helps.
Please share if/how it helps when you give it a try.. About 30 days since your post - maybe you will be able to share soon :)
@@AndyProuty actually had great results in my right ankle! This really worked to help strengthen it and it's a good warmup for it on leg days. Left ankle is a bit more complicated and is still a touch weaker. But my right leg is my stronger/leading leg anyway so the left is always a bit slower to catch up. Highly recommend.
I'm doing that thing since 2013 and it rly helped me with running, jumping and assisted me in healing my knee problems.
As a hometrainer, I liked the dumbbell beneath the foot really well. I attached the dumbbell to the footh by wrapping an ankle strap around both.
The kettlebell tibialis raise is an exercise I had to get into. Never done it before. I do the against the wall tibialis raise first, then go straight to the kettlebell tibialis raise.
I do slow reps, static holds at the stretch and contraction position. This works the tibialis extremely good.
Fast concentrics develop strength better than slow ones
@@biochemicks2709
Slow is safer to the muscles tendons and joints. Especially when getting older . Slow will build up strength plenty.
@@biochemicks2709
IL troppo è nemico del giusto. More is the enemy of enough.
I am currently doing Ben Patrick's 'Knee Ability Zero' training program. Before that, I was morbid obese at 137kgs and was now at a stage in my life where I was not able to walk well without the fear of my knees falling apart when walking down stairs/steps. I loved sports in my younger years but never really did full recovery on all my leg muscle injuries which included achilles tears, hamstrings tears, calf tears on both legs at different stages of my life. Any training over the last few years has resulted in recurring hamstring/popliteus muscle injuries. I finally gave up about 10 years ago and the weight piled on with aggressive appetites, procrastinating every New Year etc....Last year, I caught on to Ben's program via UA-cam and decided to have another go at running again to lose a severe amount of weight and bodyfat lol I was now experiencing all the negative symptoms of obesity with sleep apnea, nocturia, fatty liver, insulin resistance with pre-diabetic conditions and it was time to completely change my life around. The challenge was how to run and lose weight without the recurring injuries. If I wanted to do this I would need to create bullet proof knees. I had a meniscus tear on the right that I didn't bother to get physio done years ago so I researched to find something that would not involve evasive knee surgery. Ben changed my whole life around. After 3 months of Tibialis raises, KOT raises, FHL calf raises the difference was amazing. After 7 months of consistent training, I decided to try running again on Jan 17th 2023 after already walking 7km per day for a week, I felt confident that legs were warmed up and it was time to give it a go and see what I was like over 100 metre on a casul light jog. It wouldn't be a full sprint but it would be the first time I have run in about 14 years. I didn't even make it to the 80 metre mark and I nearly passed out lol I didn't have the aerobic capacity or was even fit enough. Fast forward 3 months later I run a steady 60% of 10 x 100 after a one hour walk. A couple of weeks ago I started some plyometric training which would've been laughable last year. My right knee has become very strong and I haven't added weight resistance training yet. I am now aiming for the weight room on the squat rack to progress onto heavy weights/resistance exercises. Having committed to Tibialis, FHL, KOT raises, AGT squats, camel walks I have been able to do full asian squats (I couldnt even do a quarter squat LOL)and I am now at the half way mark of weight loss journey. 137kgs at Jan, I am now 111kgs in April all thanks to Ben Patrick. After watching your video in full, I am now extra motivated to take training to the next level. Thank you for posting your results and sharing your journey, I learned a lot from it and I am much older than you my friend! lol Cheers Connor!
(you could really use some pagebreaks here to make this more readable. it's tough!) incredible story. kept losing place because it was a block of text but it was compelling.
Made my day
I didn't even know this was a thing. Thank you for your video.
I started super setting tib and calve raises to put the nail in the coffin of the recovery of my sprained ankle. Now my ankles are stronger and more mobile than ever but my calves are now an inch bigger than my arms now so now I have to address that.
Over the last few years I have been getting bad shin splints while running. There are even times while walking my right ankle will give out. I have built my calves up quite a bit, but I never thought about hitting the front of them. I ordered a tib bar let's see how I feel after 30 days of doing this. Thank you for the vid!!
Ayo any update on if they’ve helped or not?
Please, I'd love to hear an update since I'm also suffering from bad shin splints while running. I want to run again painfree, I'd love to hear if this exercise is worth the efforts! 🙏
Hello sorry for the late response. Yes these definitely help. Honestly you don't even need to add weight for it to be effective. I added three to four sets at the end of my workout usually doing anywhere from 15 to 30 reps. I think you get more stability in your ankles and they can withstand more load from running. Some other tips is getting insoles for your shoes, I use the Dr. Scholl's all purpose/sport. Also for running and jump roping I found shortening the movements helps in the long run. Shorten your stride and you will finish stronger in the end and be able to maintain a pace without calf fatigue. For jumping, don't jump as high as you can, just jump as high as you need to get over the rope. I haven't had pain for months now, before I couldn't even walk at the end of a run.
@@BeastLegend91 Thank you so so much, this helps a lot 🙏🙏🙏
100% - if something is weak or painful in your body, take the time to bulletproof it and make it an asset!
Love this guys attitude.
I have had problems with my big toes so thought I couldn't run again. With physio and the right shoes I'm running weekly.
Now I just have ankle stiffness but hopefully my purchase of a tib raiser will fix this issue!
this is amazing. I'm recovering from tibia plateau fracture with multiple surgeries. I'm doing body weight wall tib raises. but they do help my walking for sure.
Broke my ankle hardcore, 2 different spots. This is now my life
Im so excited, tib raise and not the wall raise, is way better to fix ankle impingement, which I’ve had for 10+ years… after doing 1 session of tib bar raise, i can already feel a difference, I can’t wait for what lies ahead, reversing this ankle pain!
Good advice guy, i started these in 2017 as an exploration via heavy resistance band and never looked back, i noticed the insertion point of muscle that conjoins with the calf tendon bulging out and was stoked. Being a Caribbean guy i thought it a write off that i had slim calves and just as i do with all other anatomical parts " i made it my project " sorry for the dirty joe inference there, seriously this is an underrated drill.
Great to hear well done
I’m 54 years old I’m excited to do this I appreciate the video❤
Been using a kettlebell on my foot to train my tibialis. I used a 15 lb kb and got my self up to 3 sets of 100 reps..my calves are high insert and when start I was at 15.25 and after about a year I’m at 16.5. The cool thing is I have added some nice veins up the front of my legs.
Great job!
With four years of ankle pain I've got to try this. Thanks man, great info on the whole process and progress too!
did it work?
Good video (so far, I'm halfway through). Just wanted to give you a tip on the bodyweight version of these which I've been doing off and on for over year (did a couple sets earlier today). Only your butt should be touching the wall when you do it. You should be leaning forward a bit so your back doesn't touch anything. This makes it a little more difficult and is the way Ben teaches it in the original video he put on Instagram a while ago when he's outside on that balcony. I assume leaning forward puts more weight on your heels when you do the raises. But yeah give it a try and see for yourself. I came from the 30 day Nordic curls video. Good stuff👍🏿
Thanks for the advice mate!
Do you lock your knees out? Cheers
This works because it puts more of the load directly over the knee.
@@kash2416
No need to lock the knees
Where should your hands be placed?
This was helpful. I've been thinking about adding tibraises back to my workouts and the bit about ankle strengthening was motivating for me.
Solo?
I remember trying to fix my shoulders by doing research and just trying stuff out. Almost 1-2 years later and they are pretty bulletproof. Best feeling ever, like when you successfully finish a project.
How did you fix your shoulders?
@@Sean-if7rp I hope this helps brother. I tried a LOT, but what really fixed it for me was:
Greatly reduce shoulder training and reduce weight in movements which put the shoulder in difficult positions (for me at that time) like, overhead excercises, benchpress, pull ups etc. etc. Did this for about half a year. They really needed the time to heal.
Before every workout:
Grab a broom or long stick and do rotations above your head touching your belly and back each time for 10 reps, feel the stretch and adjust hand grip width to harden/lessen the needed mobility. Also don't grab the stick to tightly, just a light grip that allows your wrists to move with the rotations.
attach an elastic band to something around you belly button level, step back until the band has tension and do:
15x left/right external rotations with upper arm tugged to the side of the body (arm bent 90 degrees) facing the band attachment point sideways.
15x left/right external rotations with elbow raised (90 degrees again, Like you are making a mix between a W and T) facing the band attachment point frontal.
(Try to hold the squeeze and try going further and further increasing the range of motion without pain, which takes long, don't bother stepping back further, it's about learning the movement) Learning these movement unlocks stretching your shoulders when they hurt and releasing tension/pain during workouts and regular daily activities. Also being able to feel your rotator cuff muscles activate is crucial for most compound movements when you experience shoulder pain.
Do a lot of hanging exercises in which you engage the back of your shoulders and upper-back. Try holding this for a few seconds for 10 reps. And facepulls are your best friend. I like to do them with rings while leaning back and standing on my feet. You can lean hang back more to increase the weight of your body.
Crucial::::
During the day:
Always try to keep your shoulders pressed back in a neutral position (easier now that you did those external rotations and it gets better, trust me. At some point you are fully capable of cracking your shoulder (in a healthy way ofc) to release pain). When sitting do not, I repeat, do not lean with you elbow on a table/arm rests on a chair or do it a little as possible. When on the toilet, do not lean with your elbows on your knees as well. Focus on keeping your shoulder held low and back while tugging you elbows against the side of your body. Avoid sleeping on your side or try putting the pillow between your head and your arm while grabbing the pillow with the palm of your hand, again external rotation of the arm is the best.
After a while the pain slowly went away and I was able to release and relax the pain during the day/workouts, which gave it time to heal and avoid mobility issues (because you're training them less etc.) When this happened I started slowly and carefully implementing more shoulder exercises such as: lateral raises, overhead presses, reverse flies and going heavier on compound exercises such the benchpress.
This way I was still managing to make gains, although a lot less effective, and heal my shoulders. I rarely feel a slight hint of that old pain when I really push it during my workouts or don't watch my posture during the day, this usually lasts for a day and is easily fixed/released with some mobility exercises like mentioned above and/or resting. I can also sleep comfortably on my side again and I'm almost all the time capable of going tot failure high in weight without pain at all. Try to get a feel for your skeleton and see all your muscles like ropes that pull, sometimes from both sides. Fixing your own body starts making much more sense that way.
*huge pro gamer tip: avoid flaring out you elbows/arms during pressing exercises. This in combination with bad posture/habits is probably what caused the issue in the first place. For me at least, haha. Keep your elbows kinda tugged and play around with light weight to find you perfect skeletal angle. Don't know if that's a scientific term or not, haha.
Currently I'm busy fixing my lower back, which is seeing huge improvement as well. Turns out that my head/neck position is causing it and not my lower back being to weak...
*Keep in mind that none of the above is scientific or anything (not that I know of, I just watched some video's and made them my own), it just worked for me. Also, do a lot of full body stretching, currently working on a split with the KneesOverToesGuy ATG split squats, it's weird how good that works.
I did tibialis raises the first day, felt tons of pain in my tibialis muscle the second day, and felt mountains worth of relief for my knees, my knees felt stronger, walking became easier, and running became possible again.
From one day of doing the bodyweight tib raise
I never have trained those muscles directly, especially the hip flexors, except when I would do low bar squats because I understand leverages I would use my tibialis muscles and my hip flexors to pull myself down into the squat, instead of resisting gravity, so doing the direct work has helped me with my range of motion in my left ankle so I don't have to wear weightlifting shoes, and it also has improved the force production in my feet when running
I was interested to hear this from someone as I also have limited dorsiflexion in my left foot ... This exercise could be the solution then
@@martincattell6820 they serving you well yet?
this was very useful information never heard of the tibialis raise till this. Definitely incorporating these in my routine. Thank you.
I recently started doing more of these type of workouts within my supersets.
I’ve lost 33 pounds in two months from the high repetition, well fasting and diet as well.
Great video!!
Take cattlebell stanting. Load the leg toes. Put heel on the edge of bench. Fix it with rubber band,hal thru the hole(cattlebell)...hook both sides back on heel from inside and outside of foot.
I was really happy to see you can get started just doing body weight. Simple and free. And it might be good enough to get ride of my foot/ankle pain while running.
Been doing the wall tib raises after trying the zero program to rehab runner's knee and shin splints. Floss bands just arrived from Amazon yesterday so I'm looking forward to starting to load the exercise. Will give the kettlebell version a try as well! First things I've noticed have been just with less annoyance driving stick shift when having to keep feet constantly flexed over pedals. This used to be difficult for me but I've noticed that now I do it without issues so from this alone I've realized that this muscle had been really weak and probably contributed to shin splints with running. Can't wait to see if the loaded version will help to prevent shin splints now as I gradually increase my running volume. Cheers!
Update?
update, I want to know if it fixes shin splints too?
Awesome video. Very thorough and informative . Thanks
I've been doing them for a year or so, mostly bodyweight, sometimes with a bit of extra load (up to 5kg) and there is a definite improvement in ankle pain frequency and severity.
I twisted my ankle playing b-ball in September and I'm sure it held up much better than it would without strengthening the tibs (I have some ankle sprain experience playing ball, including a grade 2 - two partially torn ligaments).
I would also recommend the Squat Academy channel, great insight and a lot of extra excersises to strengthen the core and deep muscles.
did you operate on the ligaments?
@@Johnny-dogs3245
Nope, it was grade 2 - not a full tear, they healed on their own.
Did you notice any improvements on your vertical from doing tib raises?
@@anthonyg9389
Maybe a tiny improvement but not much, I feel safer jumping and changing directions, that's for sure.
For vert gains plyometrics and squats are a must.
Since I wrote the original comment I've added more weight to my tib excersises (6-10kg per leg), my tibs are visibly bigger and both my ankles and knees feel better and don't get the beating they used to, recovering much faster.
Saint Maximin made a cameo in the vid. Love it
We are going to Wembley !
Back when I skied, working on this was really helpful. I actually sketched out some designs of a machine to work on this. That was decades ago.
Amazing job! Helped me alot!
My fat ass used to walk leaning forward since school because the backpack was heavy and it stuck till like 11th grade. I've never had ANY ankle pain and my Tibialis muscles are huge and strong because of the inefficient way I used to walk.
Great video!Great work! Observation through application process. Results are meaningful
I'm brand new to tib training so thank you so much for this informative video you are a data machine subbing right now
I feel you. I have weak ankles. I used to be a left winger. Currently going thru rehab and i look forward to being the best again!
What’s a left winger
A person that likes to eat only the left chicken wing of a chicken
Left winger in soccer. Its an attacking position
😂🫣
@@leetaiming64 I knew it. Shame on that man
Wow I’ve never thought about this exercise to help benefit my legs, I always think that not using my legs is the best way to benefit them but I think it’d be helpful to actually work out these smaller muscles so that I can actually work my legs more
I will try this to strength my ankles for skiing - thanks
adjustable ankle weights are good for these, you can just hang them on your foot and stack several on. Makes for a quick and efficient superset with calf raises
Thanks for this video mate, very helpful! I'm a marathon runner and had an ATFL injury during the lockdown, 1.5 years later when I start building my weekly milege into the higher ranges I get pain in my Tibialis. So going to use the bosu ball, try these strength exercises as well. Because the area keeps getting inflamed and painful and its driving me crazy, physio thinks its because my ankle is laxed from the injury and they said bosu will help that also.
Thanks for the recommendation!
I like your energy man. Cool video
My deceleration has gotten better by doing Tib raises on weekly basis
How long have you been doing them once a week for??
Yes I did it once a week , I only did the bodyweight versions uptill now , But I also do other exercises in ATG program
Nice! I never thought of abusing kettlebells for this. Thank you for this!
My tip for developing strong shin muscles is to wear army boots/combat boots. As a metalhead i used to walk to my bus stop in my combat boots. If you running late and have to walk really fast, the amount of effort you need to endure is incredible. It grew my shins very effectively. :)
I'm not even an athlete. At one point a hundred years ago I was athletic, but never a committed athlete. I bought an inexpensive tib bar on Amazon about a year ago and started buying the weights for it right afterwards. Being fairly old now, I neglected my lower body most of my life and am paying the price for it. I started tinkering with this thing, merely doing a few reps about 5 or 6 times over several days, rather than taking it seriously. I'm not worried about verticals or any of that, as for now playing any basketball or whatever is way in my past. Again, I'm getting old. But what I can tell anyone who cares is that after doing several reps, I noticed immediately following how easy it was simply to walk. Just to walk around felt incredible. So, I can imagine if you really put yourself into this, you can get some good results. I stumbled onto that Knees Over Toes guy and thought that might be worthwhile, but when I saw how much he was selling that equipment for, I just said nah. But I got to seeing other videos of people rigging other things and someone had a cheaper version of his doodad so I looked on Amazon and got one for about $45 or so.
At 51 my knees are 30% better by extremely gently stretching once a week. Functional squats and all the other stuff BUT only once a week a few of those.
Insane video dude!
Literally found you yesterday... Calf raises next?
Great channel!
I’m just amazed that people just now realize they have calf muscles and they can actually work them out. These exercises and equipment have been out for decades.
I also use kettleball, since my gym has no Tib bar, I recently had a slight MCL injury in football, so I thought I will try Ben's methods, gotta say it's going good so far. Hoping to get back into pitch soon.
How’d you get the scars on your calf?
Thank you for inspiring me to get back to tib training
Huge fan of Ben and his incredible gift to the world with Knees Over Toes. I’ve incorporated several exercises into my routine and have really diminished knee pain. This video summarizes the Tib exercises really well but is a bit confusing on achieving the goal of improved strength. Based on foundational hypertrophy and strength training concepts, taking a rest/recovery day every other day may have helped, especially as you were approaching the heavier weights. So if you’re really looking for results maybe the very same 30 days you programmed here would be really better spread over 60 days (one day of rest between each day of work). Does that make sense to you, Connor?
Agreed, you will make way more progress by having at least 1 day of rest. Between specific workouts.
Stress, recovery, then adaptation. Adaptation doesn't happen until recovery does.
I sit in recliner and do the same by pushing one foot with the other.
Another thing to consider, is that you're actually flexing more weight than you realize, because the weight plates are really far down on the loading pin. Putting a weight further down a lever requires more force to lift it. I have a TibBar and the weight sits way closer to my feet than yours does, making mine easier to use
Really interesting video!
I'm what you could call, a level 0.
I had Guillain Barre Syndrome when i was 11, which affected my nerves and muscular connection to my brain. My calves experienced atrophy, but my shins got really dry. I have a difficult time feeling my calves, so much that the outer head is bigger than the inner head, and as i said, my ankles are skinny and my shins are very dry.
So i have to start with just putting 1 foot ahead of the other, like 50cm ahead, and put a little.bit of weight on my heel, just to resist and try to lift my body back up, which is hard, i can tell i also lost more flexibility than i expected, i just can't feel some muscles at all.
Still, my best squat ATG is around 363lb for a single, 315lb for 4, i did shot put and discus throw, that was insanely challenging, but these exercises are incredibly frustrating, because my muscles are pretty much dead asleep, but it doesn't matter if it takes me 3 or 4 times longer to get to the goal, it will still be a sucess.
Over a year after its uploaded I am late to the party.
One method I do is :
Sit on a bench, heels are just barely on the end of a bench. Take a dumbell and pinch it with my feets. Reps from there. It can be dont sitting on a bench ready in a sitting up position.
To make it more difficult, lie flat on my back. More difficult than previous, use your hands to hoist your upper body up, full on isolation work.
Indeed, strengthening your hips is in fact, not financial advice.
'Running' is a classic for hitting these muscles.
Great video. I'll be trying some of this. Whenever I get above 20 odd miles per week running I get ankle and shin pain
The length on your tib bar was adding soooo much levered disadvantage to you. You were effectively lifting a lot mor than you think. 👍
This somehow fixed my anterior pelvic tilt I don’t even understand how 🎉
Kettlebell is genius thank you
Interesting. This poped up in my recommended. I sometimes get pain of this muscle when I walk too fast, trying to catch the train for example.
I use 1 dumbbell (start at 40 pounds and go up) and hold the handle in between my 2 feet. I sit on a bench with my feet hanging off the bench and then do the raises. I never thought about the kettle bell. I have never ever seen anybody else do tibialis raises before. I remember seeing a video where a guy used the cable machine to do it.
Good results! The weight alone is not sufficient indication of the difficulty of this exercise. The distance to the centre of mass of the bar and weight has a proportional effect. if this varies, you need to take care comparing!
Nice Video, had shin splint issues for years, now less than in past but i will try it out! Merci! Greetings from germany!