Hi Tom. I do your 5 min V2 followed by 5 min V1 stretching 5 mornings each week. They are excellent and I find the V1 follows nicely immediately after V2. Day 1 Calf Stretch and I’ve done the first 2 exercises and noted a definite improvement in getting my knee nearer the wall. So I’m adding these onto my usual stretching routine. I’m supporting you through Patreon. THANK YOU.
Thank you for the video as a person who suffers with tight calf’s due to growing up walking on my tiptoes I’ve been looking for exercises to do to stretch them out better!
Kneesovertoes isn’t even the inventor of the split squat. It’s a slightly modified poloquin squat. Same with flexibull Jefferson curl. Just evolution/modification. Trained with both these guys years ago at ATG. Edit: guys, not trying to say Ben isn’t a great trainer, I’m just saying the two exercises aren’t new. They aren’t owned by these trainers. Ben never said he invented them, neither did Jeff. In the years I trained with them neither of them ever implied that. ua-cam.com/video/JFCBw7tp1Uc/v-deo.html Great video going over how none of it is new but it is improvements, from him. Much of this is from the 50’s and 60’s strength coaches, even earlier with strongman.
@Optimalrice single-handedly? Poliquin wasn’t even the originator and he was doing this 40 years before with Olympic athletes. He just popularized the term “strength through length” and did the split squat with form cues emphasizing flexibility. Same as Ben, Jeff, Fernando, Derek or Adan or any of the other ATG trainers in Clearwater, FL back in the day. Just because he didn’t have an instagram or the internet wasn’t as abundant with useful data as it is today doesn’t mean the data wasn’t out there it was just in books. The data is more accessible sure and Ben certainly popularized a few movement patterns but Poliquin was training dozens and dozens of others in intensive workshops in the 2000s. There were many people doing this. I can count at least a half dozen trainers off hand who all went to the same seminar as Ben.
@Optimalrice you can only speak from your perspective. From mine there were more than just Ben. I know because at the same time he was training his first students at the gym, I was there and there were others like Daniel Vadnal, Phill Chubb, Bill Pearl (60 years ago!) and others I was keeping up with at the time. Even Tom here, to some extent, was evolving along similar lines. This is before Ben blew up due to his successful work with NFL players ACL woes.
did a charity squat event, 1000 squats in one day for dogstrust ireland and definitly damaged my knee and leg not being able to squat. Im gonna need this xD
Love the toe-elevated jefferson, but I did straight leg deadlifts with elevation at 40kg and boy did I feel the tendons behind my knees for a good 5 days. That'll do ya.
I definitely saw a difference in my forward fold after the drills. I'm flexible in the hamstrings but the calves and ankles are horrendous. Thanks Tom, your drills and advice are really helping me to become more aware of my body. I've been following you for a few years now, and the number of injuries I pick up has massively reduced. Thanks Tom!
The main problem for many is that your ankle compensate the dorsifleksion movement with eversion. Actually there is two joints on the ankle (lower and upper). Lower joint movements are eversion-inversion or supination-pronation. And upper are dorsifleksion ja extension. So if we want to properly work on dorsifleksion mobility, we should lock the lower joint movements (eversion-inversion). Example by doing dorsifleksion with our toes. Otherwise great video!
@@dominicschunke my shin hits my talus too :( ever since I injuries playing hockey as a kid. my left ankle bends normally at least. Edit: I wonder if there is some kinda bone surgery I can get...
I feel a pinch in the front pf my ankle if I push my knee over toes. I can get my knee a few centimeters over my toes only if I put all my weight on one leg. in my latest video you can see me doing squats with great form on an incline
@@dominicschunke I know. It used to make me very bitter in the past, because nobody understood that my ankles are simply limited and there is nothing I can do to fix them. But now I realised that despite this minor handicap, I can still pursue a career in fitness. Don't let gentics stop you from doing what you love. Thats what my channel is all about.
I have had to endure your pain, but I have however fixed your exact issue on myself. This might sound too good to be true, but really there are no genetic limitations to your ankles unless you have a genetic defect. If you want to fix the limit in your ankle bones, you must create space in the joints. As crazy as that sounds, I too once had that massive block in the front of my ankle, my shin not wanting to go over my talus bone. The reason that these stretches don't work for you is because they are too underpowered. Go as far as you can into a deep squat, find somewhere you can do it where there is an object above your knees, do this supported, also do it barefoot. Now put your elbows on your knees, and push your knees down over your toes. On top of that push your knees out, and keep your feet pointed a bit inwards. You are doing this to correct over pronation, which also increases the joint space. This will be painful, you will have to suffer if you want the mobility you are looking for. All I can say is DO NOT overdo it. Set a way to do it consistently throughout the day. Do this for 30 minutes to an hour every day. Do this until you can squat down with your knees far over your toes and no heel elevation. Progress will be very slow, so expect this to take you a year or even longer. If you don't want to go this far, then at least you know that poor mobility is a choice and that you are choosing this for yourself. This has been caused by the shoes you wear, the chairs that you sit on, and ankle sprains. You will notice knee pain, you will notice calf pain, you will notice ankle pain, and pain throughout your back, pain through your hips, and so forth. Break these sessions into 1-2 minute chunks, and increase over time. If you think I am crazy, remember, this is the hell I put myself through, and it actually worked. Over time, you will first notice less pain, then you will notice that you can move further, and reduce support.
I can attest to this, Tom Merrick has been split squatting since ages ago, i am not a big follower but i do check out the content from time to time and take what i feel works for me, but hell even when he wasnt preaching split squat he was doing knees over toes split squats with TONs of weight.
Tom my calves feel like they will explode when walking up elevations. I played basketball for 12 year and been bodybuilding for longer. I had an Achilles strain in both legs. I’m hoping these will help
Hi Tom, what about if i have a huge plantar arch? I,ve been doing dorsiflexion for many months but it doesn't work very well, cause i have that limitation due to a very big plantar arch, and it's like my tibial hit the feet bone and there we can't improve cause there isn't any option to get that range of motion! Therefore to do squats for me is so difficult with good technique. Hope you can help me please!🙏
I screamed out loud when you said to hold the stretch for 3 minutes. Jeez, that's long. But thanks, I'll give it a try. My calves are always tight because I dance in heels
Hello, I'm working on pistol squat because I want to get strong my leg. I'm kinda flexible ankle and knee , I can lower to pistol position easily but I can't move up whatsoever ... 🤣 Would you please give me beta someday . Thank you 🙏
Once again, this is a really important video for me. But I am still waiting for the knock knees fix exercises video. Please make one soon. Much love and respect than last time. 💪🏼☯️♥️
Love this. There's a big range community now with Emmet, Lucas Aaron, Jeffery Wolf, you and more. It's getting bigger and better every day
Your PNF excersises have helped me with my middle splits!! Yesterday i came completly down!! I always see your videos!! Great content kepp it up!!
Hi Tom. I do your 5 min V2 followed by 5 min V1 stretching 5 mornings each week. They are excellent and I find the V1 follows nicely immediately after V2. Day 1 Calf Stretch and I’ve done the first 2 exercises and noted a definite improvement in getting my knee nearer the wall. So I’m adding these onto my usual stretching routine. I’m supporting you through Patreon. THANK YOU.
Thank you for the video as a person who suffers with tight calf’s due to growing up walking on my tiptoes I’ve been looking for exercises to do to stretch them out better!
Kneesovertoes isn’t even the inventor of the split squat. It’s a slightly modified poloquin squat.
Same with flexibull Jefferson curl. Just evolution/modification.
Trained with both these guys years ago at ATG.
Edit: guys, not trying to say Ben isn’t a great trainer, I’m just saying the two exercises aren’t new. They aren’t owned by these trainers. Ben never said he invented them, neither did Jeff. In the years I trained with them neither of them ever implied that.
ua-cam.com/video/JFCBw7tp1Uc/v-deo.html
Great video going over how none of it is new but it is improvements, from him. Much of this is from the 50’s and 60’s strength coaches, even earlier with strongman.
If you follow kneesovertoes guy he always gives credit to original coaches, but he surley made these exercises popular
@Optimalrice single-handedly? Poliquin wasn’t even the originator and he was doing this 40 years before with Olympic athletes. He just popularized the term “strength through length” and did the split squat with form cues emphasizing flexibility. Same as Ben, Jeff, Fernando, Derek or Adan or any of the other ATG trainers in Clearwater, FL back in the day.
Just because he didn’t have an instagram or the internet wasn’t as abundant with useful data as it is today doesn’t mean the data wasn’t out there it was just in books.
The data is more accessible sure and Ben certainly popularized a few movement patterns but Poliquin was training dozens and dozens of others in intensive workshops in the 2000s. There were many people doing this. I can count at least a half dozen trainers off hand who all went to the same seminar as Ben.
@Optimalrice you can only speak from your perspective. From mine there were more than just Ben. I know because at the same time he was training his first students at the gym, I was there and there were others like Daniel Vadnal, Phill Chubb, Bill Pearl (60 years ago!) and others I was keeping up with at the time. Even Tom here, to some extent, was evolving along similar lines. This is before Ben blew up due to his successful work with NFL players ACL woes.
Sure KOTG didn't invent the step up. But I do think he invented the Patrick step up
@@adnanshoukat1793 yes, that he did. It’s a modified, poliquin step upprogression and lends itself, in my option to higher weighted overload.
Ben Patrick 🔥 . Tom Merrick is actually a unbelievable youtuber . Best quality.
6:29 "Integration is important" *high school calculus flashbacks*
I was the best calc student in college - I want my time and money back, with interest - never used it again.
did a charity squat event, 1000 squats in one day for dogstrust ireland and definitly damaged my knee and leg not being able to squat. Im gonna need this xD
dude this is a weird initiative
@@dariorox1 yeah it was supposed to be 3000 over 30 days and being perfectly honest speedrunning it for the puppies was not worth it
@@jamescanjuggle definitely 😅
Tom your next book should be "Resilience: Hard-Won Wisdom for Living a Better Life
by Eric Greitens Navy SEAL" really awesome book
Exercises really helped in my ankle mobility, especially the first exercise, in a really short space of time.
Love the toe-elevated jefferson, but I did straight leg deadlifts with elevation at 40kg and boy did I feel the tendons behind my knees for a good 5 days. That'll do ya.
I definitely saw a difference in my forward fold after the drills.
I'm flexible in the hamstrings but the calves and ankles are horrendous.
Thanks Tom, your drills and advice are really helping me to become more aware of my body. I've been following you for a few years now, and the number of injuries I pick up has massively reduced.
Thanks Tom!
I really Enjoyed your Live the other day. I can't wait for the next one. 👌🏾👍🏽😀
The main problem for many is that your ankle compensate the dorsifleksion movement with eversion. Actually there is two joints on the ankle (lower and upper). Lower joint movements are eversion-inversion or supination-pronation. And upper are dorsifleksion ja extension. So if we want to properly work on dorsifleksion mobility, we should lock the lower joint movements (eversion-inversion). Example by doing dorsifleksion with our toes. Otherwise great video!
I can't get my knee to the wall even if my toes are touching it. I do squats every day on toes or with elevated heel, I record my training every day.
@@dominicschunke my shin hits my talus too :( ever since I injuries playing hockey as a kid. my left ankle bends normally at least. Edit: I wonder if there is some kinda bone surgery I can get...
I feel a pinch in the front pf my ankle if I push my knee over toes. I can get my knee a few centimeters over my toes only if I put all my weight on one leg. in my latest video you can see me doing squats with great form on an incline
A while ago I heard a physio saying that the shin is a tough one and you can't do much about it
@@dominicschunke I know. It used to make me very bitter in the past, because nobody understood that my ankles are simply limited and there is nothing I can do to fix them. But now I realised that despite this minor handicap, I can still pursue a career in fitness. Don't let gentics stop you from doing what you love. Thats what my channel is all about.
I have had to endure your pain, but I have however fixed your exact issue on myself. This might sound too good to be true, but really there are no genetic limitations to your ankles unless you have a genetic defect. If you want to fix the limit in your ankle bones, you must create space in the joints. As crazy as that sounds, I too once had that massive block in the front of my ankle, my shin not wanting to go over my talus bone. The reason that these stretches don't work for you is because they are too underpowered. Go as far as you can into a deep squat, find somewhere you can do it where there is an object above your knees, do this supported, also do it barefoot. Now put your elbows on your knees, and push your knees down over your toes. On top of that push your knees out, and keep your feet pointed a bit inwards. You are doing this to correct over pronation, which also increases the joint space. This will be painful, you will have to suffer if you want the mobility you are looking for. All I can say is DO NOT overdo it. Set a way to do it consistently throughout the day. Do this for 30 minutes to an hour every day. Do this until you can squat down with your knees far over your toes and no heel elevation. Progress will be very slow, so expect this to take you a year or even longer. If you don't want to go this far, then at least you know that poor mobility is a choice and that you are choosing this for yourself. This has been caused by the shoes you wear, the chairs that you sit on, and ankle sprains. You will notice knee pain, you will notice calf pain, you will notice ankle pain, and pain throughout your back, pain through your hips, and so forth. Break these sessions into 1-2 minute chunks, and increase over time. If you think I am crazy, remember, this is the hell I put myself through, and it actually worked. Over time, you will first notice less pain, then you will notice that you can move further, and reduce support.
I just realized I can’t touch my toes without bending me knees pretty severely and just got super self conscious about it
I can attest to this, Tom Merrick has been split squatting since ages ago, i am not a big follower but i do check out the content from time to time and take what i feel works for me, but hell even when he wasnt preaching split squat he was doing knees over toes split squats with TONs of weight.
Liking before I even hit play 'cause this is a video I desperately need
Another quality video. Thank you!
Thx for this video
Tom your hair is getting mighty long
I have that stool. Odd.
My hamstring muscles are loose but calfs are tight af
Tom my calves feel like they will explode when walking up elevations. I played basketball for 12 year and been bodybuilding for longer.
I had an Achilles strain in both legs. I’m hoping these will help
Always very interesting.
Love this. However Iv real bad pain in my right groin. Is there any stretching I can implement to try and ease the pain. Hurts even when walking
7:45 lol I thought kness over toes guy copied you
3 minutes holy it burns
I observed about 5cm difference in my front pike fold after I did the calf stretching exercise. Does it count as significant?
Hi Tom, what about if i have a huge plantar arch?
I,ve been doing dorsiflexion for many months but it doesn't work very well, cause i have that limitation due to a very big plantar arch, and it's like my tibial hit the feet bone and there we can't improve cause there isn't any option to get that range of motion!
Therefore to do squats for me is so difficult with good technique.
Hope you can help me please!🙏
how long does it take to be able to do a squat without elevation?
Should you stretch right before you lift or doe it not matter when you stretch?
Knees over toes guy changed the world 🔥
Nah, I was working on my squat before I even knew about him.
I’m sure you’ve heard all the Gumby jokes... y’all two are both super cute 😊
What barefoot shoes are you wearing?
What a nice squat..
WoW Amazing!
I screamed out loud when you said to hold the stretch for 3 minutes. Jeez, that's long. But thanks, I'll give it a try. My calves are always tight because I dance in heels
I can't be the only one here so I can sit like L from death note,, right-
1st like from 🇮🇳
Bro I tore my ACL! what do you think of blood flow restriction for limb injury recovery?
911
Much better after first tow tests. thank you. I have the tightest calves
4:27
Hello, I'm working on pistol squat because I want to get strong my leg. I'm kinda flexible ankle and knee , I can lower to pistol position easily but I can't move up whatsoever ... 🤣 Would you please give me beta someday . Thank you 🙏
From fingers just below knees when bending towards floor to a easy floor touch on just one session of each calf exercise about 3-4min...
Had to actively stop myself from falling forward after that 3 minute stretch
Loooove your content ! Thanks so much man!
Once again, this is a really important video for me.
But I am still waiting for the knock knees fix exercises video. Please make one soon. Much love and respect than last time. 💪🏼☯️♥️
Funny how I just searched this
Could you make a stretching routine for basketball players, such as your soccer, golf and cycling videos?
Ok