Great content thanks a lot! I started going to a gym after 30 years of doing nothing, with knee pain, and after two weeks of doing these ATG split squats in full range of motion I have no pain. I'm a big fan of Ben Patrick and then I found your channel and I'm a big fan of yours. I appreciate your thoughtfulness and open-mindedness regarding the process of fitness and muscle building. By the way what does ATG stand for?
I have M.S. and arthritis in both knees and I have been taking the advice of the knees over toes guy and making sure i do full range of motion walking down stairs and my knee pain has been reduced to minimal.
So good!!! I started out my fitness journey about a year ago just with weight training. Made some great physical gains but my recent interest in running has pointed out my lack of mobility. Inflexibility in hips, knees, and ankles have caused some glaring issues when I run longer miles. Going to implement some Ben Patrick work to mitigate this!
🎯 Key Takeaways for quick navigation: 00:13 🌍 "Knees over toes" principles gaining popularity worldwide for healthier bodies and pain relief. 00:40 💪 Applying these principles can benefit muscle and strength building. 01:08 🏋️♂️ Weight training and full range of motion promote flexibility and overall strength. 01:49 🥩 Nutrition, protein, and effort levels are essential for muscle and fat goals. 02:16 🧠 Overcoming tendency to cheat on range of motion and respecting effort. 03:10 🏋️♀️ Prioritize quality movement and exercises for maximizing joint range. 03:53 👟 Ben's success with prioritizing movement quality and selective exercises. 04:32 🦵 Leg pre-fatigue and sled push for strength in ankles, feet, and calves. 05:54 🦵 Hamstring strengthening through Romanian deadlift variations. 07:00 👣 Split squats and Nordic hamstring curls for knee flexibility and strength. 09:43 🏋️♂️ Pump conditioning with squats, knee tucks, and cardio intervals. 11:21 🏃♂️ Mixing strength work and cardio in an Imam format for metabolic stress. 11:59 🧘♂️ Active stretching enhances isometric strength at end range positions.
Seriously, when I started Persist I always skipped some exercises like this because of knee pain - 6 months later of gradually encorporating weighted knees over toes and heavy cyclist squats and my 41 yr old my knees have never felt better. No pain, crunching or cracking, Im even back to running
Great video. My trainer uses Persist/Pump for me so quite a few things I've seen before. The question I have is what are the sneakers wou are wearing? and do you wear the Injinji/toe socks a lot?
@@marcusfilly Oh man, thank you for your response! That helps tremendously! Now I know, I’ve been on track with the cardio portions of my training! You’re the best!!!
I've been doing 20° elevated heel (KOT) squats (along with other KOT exercises) with anywhere from 100-135lbs total weight (which I would consider light) for about a month or longer now and my knees definitely hurt. I can still warm up and work out but the feeling of pain hasn't gone away completely and I just took an entire week off from all working out and its still there. Is this normal? Will there always be some form of knee pain when doing KOT exercises? I feel it even with body wieght squating.
@@monkeyb1820 Yes, I do backward sledding for 5 minutes before every workout along with quality stretching and knee flossing. I think I just did too much with elevated heels for too long of a period and at some point went top heavy and I didn't give my knees enough time to heal week to week. I just started back up with light elevated heel goblet squats with about 35lb of added weight and my knees don't feel anywhere near as bad as they did before my week off. I think I'll be okay actually.
Great content thanks a lot! I started going to a gym after 30 years of doing nothing, with knee pain, and after two weeks of doing these ATG split squats in full range of motion I have no pain. I'm a big fan of Ben Patrick and then I found your channel and I'm a big fan of yours. I appreciate your thoughtfulness and open-mindedness regarding the process of fitness and muscle building. By the way what does ATG stand for?
ATG = ass to grass (reference to deep squatting)
ATG = athletic truth group (Ben’s company)
Great episode! Could you also demonstrate😊 range thru motion for upper body?
I have M.S. and arthritis in both knees and I have been taking the advice of the knees over toes guy and making sure i do full range of motion walking down stairs and my knee pain has been reduced to minimal.
That’s terrific
Does have a narly mustache help with your knee health? Because if so, you are killing it bro!
It certainly helps!
So good!!! I started out my fitness journey about a year ago just with weight training. Made some great physical gains but my recent interest in running has pointed out my lack of mobility. Inflexibility in hips, knees, and ankles have caused some glaring issues when I run longer miles. Going to implement some Ben Patrick work to mitigate this!
Came for the knowledge, stayed for the stash.
🎯 Key Takeaways for quick navigation:
00:13 🌍 "Knees over toes" principles gaining popularity worldwide for healthier bodies and pain relief.
00:40 💪 Applying these principles can benefit muscle and strength building.
01:08 🏋️♂️ Weight training and full range of motion promote flexibility and overall strength.
01:49 🥩 Nutrition, protein, and effort levels are essential for muscle and fat goals.
02:16 🧠 Overcoming tendency to cheat on range of motion and respecting effort.
03:10 🏋️♀️ Prioritize quality movement and exercises for maximizing joint range.
03:53 👟 Ben's success with prioritizing movement quality and selective exercises.
04:32 🦵 Leg pre-fatigue and sled push for strength in ankles, feet, and calves.
05:54 🦵 Hamstring strengthening through Romanian deadlift variations.
07:00 👣 Split squats and Nordic hamstring curls for knee flexibility and strength.
09:43 🏋️♂️ Pump conditioning with squats, knee tucks, and cardio intervals.
11:21 🏃♂️ Mixing strength work and cardio in an Imam format for metabolic stress.
11:59 🧘♂️ Active stretching enhances isometric strength at end range positions.
This is good stuff !!! I’m currently doing the ATG shred program and it’s a similar set up 😊
Thanks for sharing
Have fun!
Thank you so much for this
Seriously, when I started Persist I always skipped some exercises like this because of knee pain - 6 months later of gradually encorporating weighted knees over toes and heavy cyclist squats and my 41 yr old my knees have never felt better. No pain, crunching or cracking, Im even back to running
That’s amazing to hear James! Glad that you hung in there with it
Great video!!
Persist pump has been game changing. Been doing it for two months now and am continually suprised at how excited I am about going to the gym.
Love to hear it! Keep up the amazing work!
Really appreciate this one: mixing strength and KOT
Glad you like it!
Great video. My trainer uses Persist/Pump for me so quite a few things I've seen before. The question I have is what are the sneakers wou are wearing? and do you wear the Injinji/toe socks a lot?
I wear toe socks a lot these days
These are Vivo barefoot shoes
I also was wear TYR sport lifters too
...the brain stears the muscles...
I like that line
Can we please translate what 9 to 10 cals would be in seconds or minutes on average?
Approximately 30-40seconds
@@marcusfilly Oh man, thank you for your response! That helps tremendously! Now I know, I’ve been on track with the cardio portions of my training! You’re the best!!!
I wear minimalist shoes with no drop. Is it still okay to do the AGT splits squats?
I've been doing 20° elevated heel (KOT) squats (along with other KOT exercises) with anywhere from 100-135lbs total weight (which I would consider light) for about a month or longer now and my knees definitely hurt. I can still warm up and work out but the feeling of pain hasn't gone away completely and I just took an entire week off from all working out and its still there. Is this normal? Will there always be some form of knee pain when doing KOT exercises? I feel it even with body wieght squating.
I’m not the knee expert but i can say that knees take time. Do your best to regress to pain free exercises in order to build them back up
@@marcusfilly Thanks Marcus. I start back up today from my week off so I'll dial it back and see what kind of results I get. Content is amazing btw.
have you done much backward sled pull?
@@monkeyb1820 Yes, I do backward sledding for 5 minutes before every workout along with quality stretching and knee flossing. I think I just did too much with elevated heels for too long of a period and at some point went top heavy and I didn't give my knees enough time to heal week to week. I just started back up with light elevated heel goblet squats with about 35lb of added weight and my knees don't feel anywhere near as bad as they did before my week off. I think I'll be okay actually.
A huge thanks for your content!!
Thanks for watching and following along!
once again a very helpful video mr filly
Appreciate you watching along!
such a cool concept! thanks for this video
🙏🏻 thanks!