I first learned this stretch from Kit Laughlin who owns Stretch Therapy out of Australia. I then shared this stretch with Ben and he incorporated it into his ATG system. Glad to see it worked well for you!
I realized my lower back pain was caused by my hips when I threw it out after kettlebell swings. After 3 days of not being able to walk, I stretched my hamstrings and the pain subsided. I never realized how tight my hamstrings and hips were.
if you get lower back from kettlebell swings you either have a too heavy kettlebell or you dont brace your core as good as you think. Try to think of as if you are trying to hold your pee in.
Check out this video to see if your swing technique is a little off. A lot of people tweak their backs with the kettlebell swing because their timing is off. Simple & Sinister: A Tip for a Better Kettlebell Swingua-cam.com/video/yeMXdkZ18EA/v-deo.html
This is funny. I swear UA-cam is watching me. I literally just started doing this on my own today. I tried getting up from doing planks and my hip seized up. Just trying to work it out and ended up in this position. Picked up my phone, hopped on UA-cam and here you are! IT WORKS.
What a great video brother! It answers the exact questions that I had. I couldn't get my hands anywhere near the floor and I didn't realize all I needed to do is go out farther away from my body! You're saving my life!
The way you be dunking, I would think you was already pretty flexible smh I can’t imagine how athletic you’ll be once you add more flexibility 🙏 keep grinding my boy 💪
Ben explains so much in his videos, I get what you're saying that this video is well explained, but if you don't have time to learn how to properly do an exercise, you shouldn't be doing that exercise
I think this is a good idea, however I do have some advice. I watched this video without any prior knowledge of what an elephant walk was, and after finishing it I still actually had to look up a video on how to do the exercise. I didn't know if you meant you were supposed to stretch with one leg at a time, both legs, or hell, even actually walk forward in that position haha. What I mean to say is that before you go into too much detail, slow down a little bit and explain exactly what a rep looks like. Other than that, solid advice and I will definitely be implementing the exercise!
Careful not to stretch too hard. My back pain is from spondylolisthesis, and if so stretch too hard it can inflame my back and cause it to tighten up even more. Try to stretch the hamstrings more than the back.
Thanks for the clear demonstration Courtland! The best I can do looks to be about the same as where you started from. I've just been banging out 30 reps whenever I think about it throughout the day, so I end up doing it 3-4 times a day. How long would you say it took you to get from where you started to where you ended up in this video? I sit all day for work, and my main forms of exercise (sand bag weight lifting and mountain biking) don't really do much to stretch my hamstrings fully, so I figure I've got a long road ahead of me.
Great vid. how long did it take you to get to full palms on floor since starting the exercise? and what about frequency you did it everyday? or every second day?
Do you advise to keep the leg straightened for like 2 seconds or just straighten the leg and bend it again rightaway? I'm asking this because keeping the leg straightened for more than 1 second makes the exercise moderately harder for me. Also, do you keep your weight on the feet or on the palms? Sometimes I find myself improving by gradually closing the pike but I notice that I'm pushing the weight off my palms and I'm leaning a bit towards them
i feel it's better to be done with a rhythm. Minimize jerky movements and flow through it. As far as how long you hold it during the rhythmic movement is up to you.
i think i'm in the same place as you, i like to hold for 1 or 2 seconds. because when i do this i feel a shocking "pain" that reduces over time. either way you do it, you should see progress. i think it's okay to lean on your palms as long as you forcefully drive your heel down each rep
just tried this and i have to put my hands so far out that my heels aren't planted anymore. should i focus on keeping my heels planted and just straightening out my leg as much as possible, or should i put my hands out as far as i can to get my leg completely straight?
I dont know about running. But generally that means your hamstrings or calves are too tight. I'm just some random guy on the internet who has had the same issue, but i would say if youre feeling the stretch on the connection point of the bone to then tendon you may want to back off of that exercise and do static holds of it, lower the intensity you are working with or (what worked for me) foam roll until you get access to that flexibility
Great video. I can't even get to the point you were at in the beginning though sadly. Any ideas on how to regress this or work up to it? Maybe I'll ask KOTG
Try PNF training. For whatever stretch you're doing, do an isometric contraction between sets. In other words, basically try to squeeze the muscle between sets.
🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥
Yoooo you’re the guy who can do the elephant run, aren’t you?
the OG!
The one and only
The legend himself
Thank you
You know it's legit when the kneesovertoesguy comments the fire emoji.
Yessuh
If you can slap the ground your flexibility is outstanding 👏
Yeah that’s pretty damn cool. New personal goal for me. 👍🏾👍🏾
I feel much better. This is what I needed. Thank you!
Thanks for pointing out the straight up vs leaning over. Helped me correct my form.
good vid bro. knees over toes guy is amazing. This stretch and the atg squat change my life. leg days ain't so bad anymore with these stretches .
I first learned this stretch from Kit Laughlin who owns Stretch Therapy out of Australia. I then shared this stretch with Ben and he incorporated it into his ATG system. Glad to see it worked well for you!
This was so well explained, imma start today
thank you so much for breaking this down!!! and god bless KOT guy! his work is a revolution
Welcome
Thank you so much for making this video!
I realized my lower back pain was caused by my hips when I threw it out after kettlebell swings. After 3 days of not being able to walk, I stretched my hamstrings and the pain subsided. I never realized how tight my hamstrings and hips were.
if you get lower back from kettlebell swings you either have a too heavy kettlebell or you dont brace your core as good as you think. Try to think of as if you are trying to hold your pee in.
@@Roflirl2 lack of mobility can make body compensate the mechanic even when you do it right.
Check out this video to see if your swing technique is a little off. A lot of people tweak their backs with the kettlebell swing because their timing is off.
Simple & Sinister: A Tip for a Better Kettlebell Swingua-cam.com/video/yeMXdkZ18EA/v-deo.html
I workforward and backward elephant walking into yoga downward dog. my right hip flexor usually complains. much good stretching and mobility worke
This is funny. I swear UA-cam is watching me. I literally just started doing this on my own today. I tried getting up from doing planks and my hip seized up. Just trying to work it out and ended up in this position. Picked up my phone, hopped on UA-cam and here you are! IT WORKS.
This video was extremely helpful with getting the form right.
What a great video brother! It answers the exact questions that I had. I couldn't get my hands anywhere near the floor and I didn't realize all I needed to do is go out farther away from my body! You're saving my life!
Exactly what brought me here
God bless you for this knowledge, appreciate you.
Thanks for the tutorial, the visual was very helpful.
Flexing the quads is really good advice lol that I never heard before. 👍🏾👍🏾
Thank you !😊
Really well explained , thanks so much
Perfectly explained. Thank you.
Glad it was helpful!
Great video man, helps me a lot
Yes sir! Good video man
Thank one for sharing.
Thanks bro 🙏🏾💕
Good stuff, thank you!
Really helpful for a 54 Y old thanks!!!!
Great video thank you!
ofc
Keep posting! Love the way you explain and describe proper form, reps and sets. 💪
Thank you! Will do!
Yes I agree, I've come back a few times as I progress. Thank you bro!
Yeah dude, kick ass!
Thanks for sharing! I’m gonna start today.
awesome. i needed some tutorial about this.
What a G! Thank you
You're welcome!
I'm the 2000 Like! I appreciate info on this exercise. I been trying to find a exercise to be able to touch the ground with ease. Thanks bro! 🏋️
Excellent advice 🤙
Slap that ground son!! 😆 thanks for sharing your experience!
At last someone with updated knowledge
I needed to see this
dude this video was great, thanks man
Ofcourse
im so glad i started doing this. Im paranoid af for a deadlift back injury with my poor ass hamstrings!!
Nice work good progress
Great advice.
Thanks
Great video 🥊
Great content. Can't wait to see where the channel goes bro, subbed.
Thanks for the sub!
thanks alot brother!!
Awesome video
Great vid, bro. Cheers
Much appreciated
Good video 👍🏼
Good video!
Thank you sir I'll give it a try nothing else is ever worked thanks
Great
Thanks man
Thank you
Foenem good video
thx mate
Cheers for this video it inspires alot of confidence when I see someone more normal doing it then these hardcore athlete dudes XD
Yes
If you keep providing I'll keep subscribing!
Wow amazing video bro 👍😊
Thank you
Right!
Thanks
Ofc
The way you be dunking, I would think you was already pretty flexible smh I can’t imagine how athletic you’ll be once you add more flexibility 🙏 keep grinding my boy 💪
Nice
Great demonstration, thanks a lot. KOT guy's method of explaining himself can be a bit chaotic and scattered, you tied it up nicely here.
you should do explanation videos on the whole program for people without time trying to decipher everything.... great job man!
Ben explains so much in his videos, I get what you're saying that this video is well explained, but if you don't have time to learn how to properly do an exercise, you shouldn't be doing that exercise
@@danielndibongo5048 i bet your little busybody attitude annoys everyone.. Focus on you
a rug goes a long way in cutting out that echo, nice vid
I have heirnated discs from an injury it's hard as hell to do this for me but litt by litt baby steps I'll give it a try again tom
Right.
i kinda overlooked these in the atg system but i was doing them wrong. i just did em properly and it was pretty hard
Nice video. Subbed
KM Hemmans the UA-camr
Thanks for the sub
Very good,solid, clear, detailed explanation.Thanks a lot. I can't understand ppl asking everything you just explained ?
Ofc
Ye i need a knee hight box to do these
I think this is a good idea, however I do have some advice. I watched this video without any prior knowledge of what an elephant walk was, and after finishing it I still actually had to look up a video on how to do the exercise. I didn't know if you meant you were supposed to stretch with one leg at a time, both legs, or hell, even actually walk forward in that position haha. What I mean to say is that before you go into too much detail, slow down a little bit and explain exactly what a rep looks like. Other than that, solid advice and I will definitely be implementing the exercise!
This exercise is brutal for me at the end of the KneesOverToes program I am doing.
Careful not to stretch too hard. My back pain is from spondylolisthesis, and if so stretch too hard it can inflame my back and cause it to tighten up even more. Try to stretch the hamstrings more than the back.
Great video. Who cares if your shaking your flexibility is awesome
Exactly!!
Take a shot every time he says "right"
Thanks for the clear demonstration Courtland! The best I can do looks to be about the same as where you started from. I've just been banging out 30 reps whenever I think about it throughout the day, so I end up doing it 3-4 times a day. How long would you say it took you to get from where you started to where you ended up in this video? I sit all day for work, and my main forms of exercise (sand bag weight lifting and mountain biking) don't really do much to stretch my hamstrings fully, so I figure I've got a long road ahead of me.
Tell us progression :D
Just one question....
What do I do if I'm not "Right?" What if I'm wrong 😂😂😂..
All jokes aside, solid video. Thank you
Dang I tried this and bro... holy moly my sht tight af
Right
Great vid. how long did it take you to get to full palms on floor since starting the exercise? and what about frequency you did it everyday? or every second day?
Thinking to much you. Only need practise is
@@koolkrieg Exactly. Just do it. Couple sets a day few times a week. Start doing them
AYO HOL UP
What if it's been a while bending forward? Could I do it off a coffee table then work my way towards my feet?
When his voice is deep and he can do this 😍😍Ok 🤴🏾. I see u
wow
I have a unstable hamstrings and a tear when I do this my tendon moves ...... Do you think this will help me ????
Would this be useful for low back pain because of a disc injury?
1st day i did with shoes on, no problem🤷🏽♂
I am a football player I had a acl tear grade 3 is that help me
25 steps?
Also it it safe for my last 2 bulging discs?
now you can play sepaktakraw
dang voice deep
huh lol
Do you advise to keep the leg straightened for like 2 seconds or just straighten the leg and bend it again rightaway? I'm asking this because keeping the leg straightened for more than 1 second makes the exercise moderately harder for me. Also, do you keep your weight on the feet or on the palms? Sometimes I find myself improving by gradually closing the pike but I notice that I'm pushing the weight off my palms and I'm leaning a bit towards them
i feel it's better to be done with a rhythm. Minimize jerky movements and flow through it. As far as how long you hold it during the rhythmic movement is up to you.
i think i'm in the same place as you, i like to hold for 1 or 2 seconds. because when i do this i feel a shocking "pain" that reduces over time. either way you do it, you should see progress. i think it's okay to lean on your palms as long as you forcefully drive your heel down each rep
Yes thats good
Is it one leg at a time? or both at the same time?
ONE LEG
just tried this and i have to put my hands so far out that my heels aren't planted anymore. should i focus on keeping my heels planted and just straightening out my leg as much as possible, or should i put my hands out as far as i can to get my leg completely straight?
AS FAR AS YOU CAN WHILE LEGS ARE STRAIGHT
Elevate your hands. Put them on chair or smt.
I regress it by using a chair for my hands. I can’t elephant walk with my hands on the floor at. All these exercises are scalable!
Why do I feel this so much in my knee pit? Is this maybe the reason why my knees hurt from running😂
I dont know about running.
But generally that means your hamstrings or calves are too tight.
I'm just some random guy on the internet who has had the same issue, but i would say if youre feeling the stretch on the connection point of the bone to then tendon you may want to back off of that exercise and do static holds of it, lower the intensity you are working with or (what worked for me) foam roll until you get access to that flexibility
Regress
Did you ramp down training and did this or just added this to your regular intense training routine
I do these after leg workouts
I chose the atg @kneesovertoesguy way
Right?
What's ATG?
what if I can’t bend at all?
Great video. I can't even get to the point you were at in the beginning though sadly. Any ideas on how to regress this or work up to it? Maybe I'll ask KOTG
just do it half way, like lean on your bed or something, you don't need to start where this guy started, just start somewhere =)
Put a box underneath your hands
Takes time
I can't keep my heel on the ground at all right now
I can't even get past touching my knees lmao
Try PNF training. For whatever stretch you're doing, do an isometric contraction between sets. In other words, basically try to squeeze the muscle between sets.
ATG