It’s cool that despite all the different programs and trainers who use ATG principles, the end result still uses all the ATG exercises, just a different order, set, and rep scheme. It just proves how versatile and wholistic the ATG system is at training each part of the body, so you don’t need to worry about adding on endless exercises or switching things up. Good work!
This video has single handedly help me completely reverse nerve issues radiating into my foot. I like the concept of the kneesovertoes UA-cam videos, but they were too intimidating for me. I really like how this channel simplifies the process for beginners. Though I couldn't do the atg split squat without irritating my knees, the rest of the exercises, especially the, pullover, trap 3 raise and hyper extension helped tremendously. I was able to substitute the atg split squat for the regular variant while also incorporating hip stretches and within a month of using this program my back feels 99%. I'm able to add some additional back exercises like the lat pull down and seated row. The biggest, most important lesson I learned from this channel is that there's a lot more to back rehabilitation than just physical therapy. Building muscle tissue around the spine is imperative for adding support which will allow symptoms to subside. Thank you for your help and if you ever come out with a book, i'll buy it!
how often did you do the routine? was it like 5-6 times a week or more like 1-3 times a week similar to a regular strenght program? im intending to start doing this and a few extra exercises that this channel and KOTG recommends aswell for hip mobility.
You’re one of the only YTers who isn’t vain and isn’t making videos just to show off how awesome you look (and you do look great!). It’s refreshing! Pro tip: if you’re shooting in a gym that’s all grey and black, don’t wear grey or black because you just disappear and it’s hard to see what you’re doing. And don’t wear black and stand against a black wall ‘cause you really can’t be seen at all! 😉
ive been working on this for a few months. had a few flare ups and set back but it is working. i dont usually comment but i gotta give a shout out where its due. 1.5 years of back pain is finally easing
@@odalysnolasco8434 I reduced workout for a few weeks until pain free again. Also look up the podcast ' tell me about your pain' that got rid of my back pain for good
Thx for the content first. A couple of things you could improve next time (because those were the things I wanted to know) - what's the warmup, what's the actual workout. - how many reps/sets - how to set the bench / what angle - how to arche your hip in each exercise - when to keep tension in the core - how to put the head - what mistakes to avoid - how long pausing in between exercises / sets Thanks anyways :)
You really don’t know how much pain I bear for the last three you’re a angels for those who bear with these problem in Covid I diagnosed with sciatica on my right side of leg and this year I diagnosed with left leg with disc herniated and also with cervical spondylitis I’m in depressed all time in pain every sec, min, & hour my body is always in pain I don’t have a words to say you’re doing great work and helped them those who bear this pain and give information with the right way I watched a lot of physio therapists video they don’t give proper guideline they made their video and then upload just for their views and for booking appointments like what the hell they are doing bro you’re a angel and good guider keeping doing Allah bless with you ❤
I just re aggravated my herniated disc. That fear is lurking in my every move. I am going to do this work out and pray for good results. Thank you for this!
Amazing video. Really appreciate the content. This speaks directly to my situation. After years of PT, avoiding movement, Mcgill techniques, and getting to a place that's liveable, I believe this is the next step and perfect progression to healing my back and regaining my back. Thanks.
Another great video!!! You are the man. Finally have the courage to start today. The fear is real but slow and steady wins the race. Thank you! Making this video with the entire progression is very helpful.
Can you reply to some of these comments please bro, as for someone who is struggling with back pain I want to know similar answers such as: 1. Is this a everyday routine? 2. Should your back be a bit sore after these exercises? 3. Do we do all these exercises in 1 work out? 4. Forgot to ask about reps and sets! Thank you so much I hope this can be the cure to my backpain!
Bro! Your ability for breaking down the ATG and other exercises into simple, easy-to-follow steps is a great asset! For example, I realized that I didn't fully understand calf raises technique until you detailed explanation. Now, I really feel the burn and relief in my joints when doing it! Keep that fire coming, man! Thank you so much!
Thank you so much for this video and clear steps! I'm finally in a place where I am ready to build some strength and my main goal is to avoid re-injury!! Thanks again!
Today was my first day trying these exercises and my lower back pain feels virtually gone! Only one complaint, the exercises were hard to follow as a workout (with all the explanations in between ☹️). Would love if you did some videos that could be followed like a home workout (preferably no equipment 😅). Thank you for these videos 🙏🏾, I really thought I would have to live with low back pain for the rest of my life.
5:57 PSA: be cautious with the weight for this exercise. I head no problem while doing the exercise, but 24h later I had hell of delayed muscle soreness in the shoulder. 😅 Anyways, great video. Thanks!
Are we doing these on lifting days? I’ve slowly got to a point where if I’m careful with weight and don’t back squat or RDL I don’t get flares but my hips and hammy’s are always super tight, leads to pelvic floor tightness too. Feel like I need to get to the core of the issue not just work around it with “being careful” with my workouts
Does this also involve shoulder safety/strengthening in the workout like the external rotation,pullover, and the Trap 3 raise? Really curious about this would leave to hear an answer Keep up the work bro!
I was diagnosed with disc bulge but 95% of the pain is gone. I still have little pain in lower back when i cough and sit in rounded back so would you recommend me to this exercise or not.
Absolutely superb video, with explanations as to how and why to do these exercises👏🏻🙌🏻 Thank you for making it. Only thing I’m missing is how many reps for the QL raise?
I have a problem that I don’t understand what you meant when you said squeeze tight at the top. What do you squeeze? Glutes calves thighs ankles core waistline back??
L3-L4 here, funny I can''t squat as well, i feel like some of the muscles of the back don't let me do it without pain, even biceps standing up (same muscle on the back). I'll integrate this into my routine. :) Thanks for the research and uploding what works for you.
Great video. Exactly what I needed right now after removing my pain, to increase my range of motion and mobility. I just have one question. Do you work on the hip, then the upper back and then lower back in separate sessions/weeks, or all in the same session?
What if I can’t bring my knee all the way folded heel to butt? Lying down with my knee up it feels like I can pull the joint all the way calf against back of thigh. I can’t do that kneeling on a yoga mat. What’s next for me?
If I bend my back like that I’d en up in a wheel chair. Is it actually healthy to go through such. Rom ? And why can’t you do that with extension “other than ethers danlos syndrome”
how many days/weeks of healing is the recommendation for non-movement solution w some light walking after initial back injury(herniation) before it is safe to progress to further steps?
At which point would you say its safe to start Squats and Deadlifts again. I can do 3 sets of 20 Reps with my Bodyweigt on the back extension pain free. But i'm scared to reinjure myself. Should i wait or start slowly with the empty bar and build back up?
How do I sign up? I just had hip replacement surgery and found out pre surgery that I have some herniated discs and that is what is causing me great pain. I am extremely tight in my hips also. Would your program benefit me and if so , how and where do I sign up?
Generally how should your lower back feeel after the assisted back extension? I find that I can do the reps pretty much painless with maybe a slight feel on my sciatica but afterwards the lower back feels a bit sour for a few hours.
It’s cool that despite all the different programs and trainers who use ATG principles, the end result still uses all the ATG exercises, just a different order, set, and rep scheme. It just proves how versatile and wholistic the ATG system is at training each part of the body, so you don’t need to worry about adding on endless exercises or switching things up. Good work!
What is full form of ATG?
@@iron_carnality2243 see Knnesovertoesguy
@@iron_carnality2243, look up the Kneesovertoesguy, Ben Patrick.
x2@@iron_carnality2243
This video has single handedly help me completely reverse nerve issues radiating into my foot. I like the concept of the kneesovertoes UA-cam videos, but they were too intimidating for me. I really like how this channel simplifies the process for beginners. Though I couldn't do the atg split squat without irritating my knees, the rest of the exercises, especially the, pullover, trap 3 raise and hyper extension helped tremendously. I was able to substitute the atg split squat for the regular variant while also incorporating hip stretches and within a month of using this program my back feels 99%. I'm able to add some additional back exercises like the lat pull down and seated row. The biggest, most important lesson I learned from this channel is that there's a lot more to back rehabilitation than just physical therapy. Building muscle tissue around the spine is imperative for adding support which will allow symptoms to subside. Thank you for your help and if you ever come out with a book, i'll buy it!
how often did you do the routine? was it like 5-6 times a week or more like 1-3 times a week similar to a regular strenght program? im intending to start doing this and a few extra exercises that this channel and KOTG recommends aswell for hip mobility.
You’re one of the only YTers who isn’t vain and isn’t making videos just to show off how awesome you look (and you do look great!). It’s refreshing! Pro tip: if you’re shooting in a gym that’s all grey and black, don’t wear grey or black because you just disappear and it’s hard to see what you’re doing. And don’t wear black and stand against a black wall ‘cause you really can’t be seen at all! 😉
ive been working on this for a few months. had a few flare ups and set back but it is working. i dont usually comment but i gotta give a shout out where its due. 1.5 years of back pain is finally easing
🔥🔥🔥
Is there a way to do the trap 3 raise at home without equipment?
While having those flare ups did you still practice these workouts? Or stopped completely and if so for how long?
Can you give a current update of where your at?
@@odalysnolasco8434 I reduced workout for a few weeks until pain free again. Also look up the podcast ' tell me about your pain' that got rid of my back pain for good
Thx for the content first.
A couple of things you could improve next time (because those were the things I wanted to know)
- what's the warmup, what's the actual workout.
- how many reps/sets
- how to set the bench / what angle
- how to arche your hip in each exercise
- when to keep tension in the core
- how to put the head
- what mistakes to avoid
- how long pausing in between exercises / sets
Thanks anyways :)
You really don’t know how much pain I bear for the last three you’re a angels for those who bear with these problem in Covid I diagnosed with sciatica on my right side of leg and this year I diagnosed with left leg with disc herniated and also with cervical spondylitis I’m in depressed all time in pain every sec, min, & hour my body is always in pain I don’t have a words to say you’re doing great work and helped them those who bear this pain and give information with the right way I watched a lot of physio therapists video they don’t give proper guideline they made their video and then upload just for their views and for booking appointments like what the hell they are doing bro you’re a angel and good guider keeping doing Allah bless with you ❤
I just did a couple of these and my low back feels amazing rn tysm 😊
I just re aggravated my herniated disc. That fear is lurking in my every move. I am going to do this work out and pray for good results. Thank you for this!
how are you feeling?
@@nothinbutms so far pretty good. still a little scared but building confidence. Doing the hyper extension for about a minute now... no bending though
@@rorycorpussyou do this daily?
@@ajayvoruganti8107 no, 3 times a week.. It really has helped.
How's your progress now?
Amazing video. Really appreciate the content. This speaks directly to my situation. After years of PT, avoiding movement, Mcgill techniques, and getting to a place that's liveable, I believe this is the next step and perfect progression to healing my back and regaining my back. Thanks.
Another great video!!! You are the man. Finally have the courage to start today. The fear is real but slow and steady wins the race. Thank you! Making this video with the entire progression is very helpful.
Can you reply to some of these comments please bro, as for someone who is struggling with back pain I want to know similar answers such as:
1. Is this a everyday routine?
2. Should your back be a bit sore after these exercises?
3. Do we do all these exercises in 1 work out?
4. Forgot to ask about reps and sets!
Thank you so much I hope this can be the cure to my backpain!
I'm watching this a year later and damn. This is so so good man thank you👊 awesome vibes man
These exercises i do to build my hips, knees and back.
Thats the beauty of many movements. They work more than one body part
Bro! Your ability for breaking down the ATG and other exercises into simple, easy-to-follow steps is a great asset! For example, I realized that I didn't fully understand calf raises technique until you detailed explanation. Now, I really feel the burn and relief in my joints when doing it! Keep that fire coming, man! Thank you so much!
Awesome to hear man! Thank you!
Thank you so much for this video and clear steps! I'm finally in a place where I am ready to build some strength and my main goal is to avoid re-injury!! Thanks again!
Today was my first day trying these exercises and my lower back pain feels virtually gone! Only one complaint, the exercises were hard to follow as a workout (with all the explanations in between ☹️). Would love if you did some videos that could be followed like a home workout (preferably no equipment 😅). Thank you for these videos 🙏🏾, I really thought I would have to live with low back pain for the rest of my life.
5:57 PSA: be cautious with the weight for this exercise. I head no problem while doing the exercise, but 24h later I had hell of delayed muscle soreness in the shoulder. 😅
Anyways, great video. Thanks!
Are we doing these on lifting days? I’ve slowly got to a point where if I’m careful with weight and don’t back squat or RDL I don’t get flares but my hips and hammy’s are always super tight, leads to pelvic floor tightness too. Feel like I need to get to the core of the issue not just work around it with “being careful” with my workouts
Absolute goldmine
Gold indeed
Rain or shine it’s back ability time
When you say "dumbbell up" around 7:04, it sounds like you say "vanilla" and it cracks me up every time. I love it :D
btw, you are a wonderful human being. Thank you :)
Great point about jumping also involving back extension!
Learning a lot, thank you!
Does this also involve shoulder safety/strengthening in the workout like the external rotation,pullover, and the Trap 3 raise?
Really curious about this would leave to hear an answer
Keep up the work bro!
can you do something similar for knee pain, especially for runners? great vid btw
^
I was diagnosed with disc bulge but 95% of the pain is gone. I still have little pain in lower back when i cough and sit in rounded back so would you recommend me to this exercise or not.
If I listen correctly these things are the zero level when everything else hurts
Or maybe there’s some other non-movement ones He didn’t show
Wow.. Amazing ones love it.
Absolutely superb video, with explanations as to how and why to do these exercises👏🏻🙌🏻 Thank you for making it. Only thing I’m missing is how many reps for the QL raise?
I have a problem that I don’t understand what you meant when you said squeeze tight at the top.
What do you squeeze?
Glutes calves thighs ankles core waistline back??
L3-L4 here, funny I can''t squat as well, i feel like some of the muscles of the back don't let me do it without pain, even biceps standing up (same muscle on the back). I'll integrate this into my routine. :) Thanks for the research and uploding what works for you.
Love this video! ❤
What the difference between using a 45 degree hyper extension compared to using a flat hyper extension for lower back?
Great video. Exactly what I needed right now after removing my pain, to increase my range of motion and mobility. I just have one question. Do you work on the hip, then the upper back and then lower back in separate sessions/weeks, or all in the same session?
Thank you very much......👊🏾
Do you squeeze your glutes on the back extension?
Are you supposed to do all of these exercises in one workout ? How do you divide / start the exercises and add progression ? Thanks
Nice teaching
Should I do the entire routine each gym visit? Should I do the routine 3 times a week? Thank you.
2-3x/wk!
What if I can’t bring my knee all the way folded heel to butt? Lying down with my knee up it feels like I can pull the joint all the way calf against back of thigh. I can’t do that kneeling on a yoga mat.
What’s next for me?
wow! you like atg knee guy 2.0. i also want to help people, iam already studying physiotherapie.Great Video
Great 🫡👍
LET'S GOOOOOOOO B!!!!!!!
Love your content, is there anyway I can get the PDF?
In a home garage gym,would good mornings suffice instead of back extension station ? Or RDL's ?
I Dont have any more room for equipment 😮
can i do this workout daily while trying to rehab from my pain?
Where is the original video of this?
How many days a week do you typically recommend someone to do back extensions? And do you recommend just one set to/close to failure?
The 🐐
Do i do all of these 3 times a week?
How maty times per week is this?
3 he said I’m sure
So should I do this along with the stretches 4 days a week , I should see improvements
Hello, I have been experiencing sciatica. I want to know if this can help it and should I do it when the pain is gone or not. thx
Very nice! Is there a PDF?
If I bend my back like that I’d en up in a wheel chair. Is it actually healthy to go through such. Rom ? And why can’t you do that with extension “other than ethers danlos syndrome”
how many days/weeks of healing is the recommendation for non-movement solution w some light walking after initial back injury(herniation) before it is safe to progress to further steps?
Do we do all 10 of these exercises in the same workout?
So you need to work on all of these before you even start with the back extension correct?
Its your best bet, yes!
@@lowbackability thank you!
At which point would you say its safe to start Squats and Deadlifts again. I can do 3 sets of 20 Reps with my Bodyweigt on the back extension pain free. But i'm scared to reinjure myself. Should i wait or start slowly with the empty bar and build back up?
Did your back pain go away after reaching the mobility goal on bench ext?
If you are able to do all the mobility and single leg back extensions you should be good
who is about to slam that basketball at 9:54
How do I sign up? I just had hip replacement surgery and found out pre surgery that I have some herniated discs and that is what is causing me great pain. I am extremely tight in my hips also. Would your program benefit me and if so , how and where do I sign up?
Check the link in the bio of this video
Hey you can send me an email at lowbackability@gmail.com if you're interested!
so you do 1 set of each exercise?
If my only problem is mid/some upper back pain from kyphosis can I just do the upper back exercises?
Does this help with Lumbar Stenosis?
Hello, machine like Rogue Abram GHD is good to rebuild my back ??
Generally how should your lower back feeel after the assisted back extension? I find that I can do the reps pretty much painless with maybe a slight feel on my sciatica but afterwards the lower back feels a bit sour for a few hours.
I have the same question!
I would regress a level then! Stick iso holds for now. Shouldn’t lean into that sort of discomfort post-training too much
how many times a week should i do this?
Probably 3 times
Thank you, you say you had low back pain but do you know know what was the real cause ?
Herniated L4-L5, L5-S1.
@@lowbackability same issue here as well hahaha (nervous laugh) MRI confirmed :(
@@lowbackability ah ok, Thank you.
🔥🔥🔥🔥
hyperextension rounded back?
this guy just ripped knees over toes guys entire routine - aren’t you ashamed LOL
ua-cam.com/video/pEwnHawfYYk/v-deo.htmlsi=KSGwTJmq-M2JjudJ
It’s all good, you’re new here homie
can someone send me the pdf
Any body make a sets and reps in the comments?
Can we find this workout on the app?
This is part of my personal program outside of ATG
How would you incorporate upper body movements into this routine
What about core stability training?
Want him to tie your shoes too?
Good content but... this is all basically the ATG programme.