BULLETPROOF Your SPINE Ft. Knees Over Toes Guy

Рет қаралды 394,944

2 жыл бұрын

Ben Patrick (aka Knees Over Toes Guy) explains how to bulletproof your spine.
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Пікірлер: 292

@TheKneesovertoesguy 2 жыл бұрын

Thank you brother! For those who don’t know, Mark is a REAL ONE who does so many things behind the scenes to help people even when no one will find out. REAL ONE!!!!!!! ✊❤️

@mattc4266 2 жыл бұрын

Yo dude you blocked me what gives ?

@CaribbeanQueen72xx 2 жыл бұрын

Oh wowww such beautiful kind words , I just subscribe to follow him. He’s a beautiful spirit , as you are as well ❤️🙏🏾 Happy new year .

@SavvyFutbol 2 жыл бұрын

I hope he isn’t a FAKE ONE 😂

@MI-mx3rh 2 жыл бұрын

How much max weight can 1 with disc injuries go on this back extensions?

@willemvandermerwe3124 2 жыл бұрын

Hi @kneesovertoesguy I have a disc herniation at L4-L5 with severe pain down the leg. Do you think these are ok for me to start with now? Or should I wait till I'm pain free. Busy with Back Mechanic from Stuart Mcgill

@rocketman8992 2 жыл бұрын

5 herniated disc and still working hard on this everyday. Got me out of chronic pain.. Awesome tutorial.

@thomasrozen 2 жыл бұрын

This exercise fixed your discs? I didn't know discs can be fixed

@rocketman8992 2 жыл бұрын

@@thomasrozen neither did I until I found this material and started to gradually implement it over the past 6 months. Constantly now posting my progression as I can't not believe what I'm able to to do pain free now..

@thomasrozen 2 жыл бұрын

@@rocketman8992 It sounds to good to be true... Sorry for saying this but it's hard to believe

@rocketman8992 2 жыл бұрын

@@thomasrozen that's what I thought to be honest I didn't buy the programme as already spent enough on chrioprators physio and acupuncture over the years. Only to find a 50 bucks back extension was the fix.. the free material provided thankfully was enough.

@thomasrozen 2 жыл бұрын

@@rocketman8992 And you can actually be pain free no matter what you do? The discs basically healed up or what?

@gooberfishin Жыл бұрын

Hurt my back in junior high school and I’ll be 60 soon. This is the first exercise I’ve seen that addresses my back pain. This is so innovative. Thank you for changing my life.

@honkykong4672 2 жыл бұрын

I’ve been dead for 2 years now but I resurrected when I started doing these

@JivecattheMagnificent 2 жыл бұрын

Knees Over Toes Guy is the real deal. Alec Enkiri has some amazing info on this kind of stuff, too. Would love to see him featured someday.

@Andrew_382 2 жыл бұрын

Upvote. Alec is a wealth of knowledge

@grrmtthgrrmtth3000 2 жыл бұрын

I'm disabled with spine surgery it's been a long recovery. Keeping back muscles strong is key. And flexibility is a must. Found you through Joe Rogan. Thank you for the videos

@BigDub222 2 жыл бұрын

C4 incomplete quad here, this dudes stuff legitimately works for my disability it’s crazy

@miket2916 Жыл бұрын

Any tips for specific things to do daily or weekly?

@deliberateserendipity181 Жыл бұрын

@@miket2916 He has a book called ATG for life. That would be in there.

@gingsSon 2 жыл бұрын

I can vouch for these. After an injury I couldn’t squat and deadlift for 2+ years without pain until I started incorporating these along with side planks.

@Deondre_Clark 2 жыл бұрын

His passion for this is unparalleled

@catedoge3206 2 жыл бұрын

Powerlifter here who used to have lowback pain. Diligently did this as well as mcgill big 3 and other low back mobility work + glute / ham accessories. I now squat / deadlift low back pain free. :D

@lizzywhite4231 10 ай бұрын

thanks for commenting this. i’m in a similar situation. this gives me hope ! :)

@Sheahova Жыл бұрын

man between you and this guy you have saved my fighting and bjj career. You sir are the no lies goat

@ShyMplsMale 2 жыл бұрын

I love the one legged hyperextension. Been doing this for a while and it feels like it activates so many more muscles.

@davidicke4451 2 жыл бұрын

One legged SLDL helps a ton too. Just using a light dumbbell works wonders

@Francesco_Di_Pereira 2 жыл бұрын

@@davidicke4451 SLDL: Super Light Deadlif? ?

@BilalAhmed5 2 жыл бұрын

@@Francesco_Di_Pereira single legged deadlift

@tanthai3653 2 жыл бұрын

@@Francesco_Di_Pereira it means STIFF legged deadlift. Basically a deadlift where you shift your hips way back and try to keep the legs as straight as possible to load the hamstrings

@DelroyCraig Жыл бұрын

@@tanthai3653 SLDL is single leg deadlift. It could be seen as stiff legged deadlift but considering they’re taking about one legged back extensions, it’s safe to say the commenter is talking about single legged deadlift

@Scrooks1 2 жыл бұрын

I use these back bending exercises to help my back issues which were caused by years of jet flights to China, Singapore, Taiwan, Thailand and Malaysia. They help quite a bit. I haven't tried the one legged type shown here by the knees over the toes dude, but I will try it.

@williamwallace410 2 жыл бұрын

I appreciate your openness!

@bobbullethalf 2 жыл бұрын

Sleds are the way to go! No gym, just an open space at a park to push and pull. I have never felt better using the sled and the variety of exercises that you can do.

@brian124Z 2 жыл бұрын

What kind of sled do you use that you can take to a park? Trying to figure out what I can get for my yard.

@martashea159 Жыл бұрын

Thank you for sharing this!!!!

@matspic Жыл бұрын

This works instantly like i can’t believe it! Massive thanks

@MrChico809 2 жыл бұрын

Thank you! Makes more sense now on how it should be used

@pasibrzuch212 2 жыл бұрын

a debate between Ben Patrick and Stuart McGill is what we need.

@galacticwarrior4089 Жыл бұрын

yes. Mcgill is robbing everyone

@ImaCullen 8 ай бұрын

As a person with a long term back injury. Using the McGill big 3 and not developing flexibility along side it got me in to a lot trouble and pain. Since restarting the Roman chair and big3 together I am improving every week. The other exercise that has work wonders is the farmers carry with two dumbells.

@SchuyFit 2 жыл бұрын

Great video, thank you!

@frankfromupstateny3796 2 жыл бұрын

Every human needs to do this every day...even one set with body weight. Period.

@saddlermarcus 2 жыл бұрын

Bro this came at the right time. I hurt my back deadlifting this last summer, and I'm still feeling it to this day. Haven't been able to lift my heaviest since then

@donjowansafadi8739 2 жыл бұрын

Did it work?

@beachball240 Жыл бұрын

did it work?

@dawsonsuderman2637 2 ай бұрын

Have you tried this exercise? And did it work for you?

@bshadrick 2 жыл бұрын

Exactly what I was looking for. Have herniated disc........is much better now so I have been looking for various things to strengthen my back. I love these two types of bends. Thanks so much and Merry Christmas!!!!!!!!!!!!!!!!!!!

@miket2916 Жыл бұрын

Laying on my back is literally the main thing that helps... and an inversion table. Any suggestions to get back to normal? Or some semblance of normal?

@DoseofFitness 2 жыл бұрын

Great channel !!

@granthayward39 2 жыл бұрын

I have so much BRO love for u 😂 Great work and please keep it up!!!!!

@timothyvonvictory7105 2 жыл бұрын

Goddamn, never thought I would be stoked to do back extensions lol

@majorcutz4733 2 жыл бұрын

I’m so glad I’ve found This channel and Ben! What is being taught is so powerful and I am a believer- I am in PT for a L4 bulging disc, L5 herniated disc and fractures- PT had me doing deadlifts, planks, stretches, chopping like exercises (forget the name) and carrying stuff around the office-NOT one extension or talk of it occurred during my 22 sessions. It has put me into more pain than not! I will be slowly working on this skill as IT JUST MAKES SENSE! The entire ATG program just makes sense! I can’t wait to experience the results for myself.Thank you for the real content people need!

@mohamedanouar9363 Жыл бұрын

How do you feel now? And deadlifts! Wouldn’t that make things worse?

@patrikfurberg6494 2 жыл бұрын

Thank you!

@artemthetrain14 2 жыл бұрын

Just put together my back extension, used it today for the first time

@jacoblocklear6809 2 жыл бұрын

Thanks for the tip, Brother

@H_Hold 2 жыл бұрын

I think I'll take his word for it because I can't whip my physique around like he did during that part in the first half when he was talking about injuries

@outlander234 2 жыл бұрын

I took his word for it when I saw some highlights from a pick up game of basketball he played... Guy is legit athlete with mad basketball skills.

@alohatigers1199 2 жыл бұрын

He’s 40, right? So, he’s legit.

@cornelbritz5162 2 жыл бұрын

Great content

@benjaminperez4570 2 жыл бұрын

This is perfect for me as I'm going to be wrestling in college very soon!!

@FluksWorkouts 2 жыл бұрын

Great Collab!

@BluBlu111 2 жыл бұрын

Genius stuff

@anthonycr2502 2 жыл бұрын

Going to give this a shot. I’m coming off a back injury right now and need to really strengthen my back

@Nazeem971 Жыл бұрын

How did you go

@jonashylten6741 2 жыл бұрын

Thank you. 👍

@henrymulliganpoet 2 жыл бұрын

Have you ever watched Mark Wildman? He's a big advocate of working to prevent injury and his work with club bells echo what you say about the back needing to be strong in the different angles, not just down and up. Thought it might interest you!

@eahuso 2 жыл бұрын

iam only doing marks and bens training ;) just started this week with bens zero program, and nearly 1 year into marks heavy clubbell, macebell and kettlebell training. one year from today iam going to be a beast with bulletproof knees and spine ;) love it.

@DH-bg1qo 13 сағат бұрын

This machine is the exact thing that caused my back injury. I wish I could heal it.

@debrawalker7768 2 жыл бұрын

Excercise for sciatica Thanks

@CDankies 2 жыл бұрын

Is there a video with the actually set/routine of the day exercise(s)? I know this video was just convo and such but it would be cool if there was a exercise vid doing what he was saying with full explanation.

@simbabuilds9338 Жыл бұрын

Que alternative: I’ve been playing around walking lunges with a dumbbell in one hand and a slight flex at the hip. Works the contralateral QL pretty well.

@punkdigerati 2 жыл бұрын

That's not a back extension machine/Roman chair/hyperextension. It's the Rogue Pro Oblique Flexor. You can do the same side bend on a hyper/GHD, but that's special built just for the sides.

@1fes323 2 жыл бұрын

I remember there was a back machine at 24 fitness. You laid your back and rocked back slowly while using a pin to decide the weight. I always see " old" people use this machine but no " young alpha" using the machine. I got to say I never got tight in my lower back and yes it was also getting thicker. Then it closed down.

@tahirh9368 2 жыл бұрын

Yh man my back felt beautiful after using this do you what they are called?

@user-wj8pi5bj3k Жыл бұрын

Ben is legit.

@yellowleaf28 Жыл бұрын

Haha love his physical demos

@ryanmora3334 Жыл бұрын

Hes such a dork low key lol. He knows his ish tho

@glitzandgratitude1170 2 жыл бұрын

Always here learning. I have incorporated the back extention to my warm before my jiu jitsu classes. It is handy to have something to strengthen and as well protect the spine. I have pain in my upper back feels like it needs to pop into place but won't. I'm hoping eventually I will get my entire pain free mobility back. Thank you very much Ben.

@glitzandgratitude1170 2 жыл бұрын

Update, thanks to rucking my posture has improved and the pain is subsiding.

@Shotzeethegamer Жыл бұрын

@@glitzandgratitude1170 update?

@glitzandgratitude1170 Жыл бұрын

@@Shotzeethegamer yes! Absolutely and you couldnt have asked at a better time. Yesterday I won my first BJJ gold medal along side my daughter who also won Gold, I continued with my routine - backwards walking on the treadmill, back extensions, side extentions, and other exercises before every class. First I no longer got little injuries and then people started telling me how strong I was and I also did daily yoga. This stuff works! I will update you guys again in 6 months as I plan to continue and maybe add more to my weekly routine without burning out lol along the way I became a pescatarian and that with mindful eating has also helped a ton.

@Shotzeethegamer Жыл бұрын

@@glitzandgratitude1170 stay hard 🥂

@glitzandgratitude1170 Жыл бұрын

@@Shotzeethegamer roger that

@kosukekoichi8666 2 жыл бұрын

I tried the single leg hyper before. I still find ghr better. I think the oblique raises need to be done in a different way, like a jacket with clips attached to cable machine

@HotDamnItsAdam Жыл бұрын

Greatness

@travisanderson8458 Жыл бұрын

In Pavels enter the kettlebell there is an excerpt from Dr Mcgill that lower back muscular endurance is more predictive of back health and strength than max effort methods. Can see how something like this figures into that equation

@riddlescom 2 жыл бұрын

I use a pull up bar and hang upside down and do levers and back extension. And we do sleds also. I use that back extension machine. It's ok. Plain old stretching with a yoga ball is what I do .

@TurnTheStoveOnBlaze 2 жыл бұрын

None of that does anything for the QL.. you have to strengthen them directly.

@jayl2331 2 жыл бұрын

One leg extensions are awesome.

@jbeard8728 2 жыл бұрын

Thanks for your time could you tell me what angle that piece of equipment is

@gabrielaforrest6378 2 жыл бұрын

Great video! Keep posting!! Just shared some bench press myself ☺️👍

@actuitivevisrl1014 2 жыл бұрын

Spamming the channel are we?

@MonsterFishKeepersPH 2 жыл бұрын

I rarely hurt my back, the only time I got hurt was doing conventional with really slow eccentrics for volume. But everything is fine now, I think the reason why my spine is really strong is because I don't stay away from hunching over throughout the day. I intentionally reach out my toes with a rounded back to stretch my hamstrings and lower back, I also do stiff legged deadlifts with a rounded back using really light weight.

@colmrooney414 2 жыл бұрын

lil trick i found, you can find a green wheely bin & push that along or uphill as I did!

@tommytoolbag3076 2 жыл бұрын

KNEE GOAT

@ct5589 2 жыл бұрын

Dudes, he is so right about injuries happening when you reach to the side for things. I herniated my discs going to some heavy dumbell incline bench, when I was just getting into position.

@sulongman 2 жыл бұрын

Hello, how will these work for ppl with scoliosis? Thank you, in advance, for your kind reply.

@nomansland3840 2 жыл бұрын

How many reps??? And how often a week? Please let me know before my honey moon. Thanks.

@juan24camacho35 2 жыл бұрын

♥️

@MrSham3less 2 жыл бұрын

Guy on the right looks so surprised all the time lmao

@JoseSalazar-pl7mn 2 жыл бұрын

I have seen the Chinese Olympic lifters on their videoclips do warm ups with an Olympic bar on their shoulders doing partial side bends sort of like modified good mornings sort of like this demonstration.

@zacharyzwane5433 2 жыл бұрын

How many times should you perform these exercises?

@jaybosher6144 2 жыл бұрын

For the money I'd say titans back hyper v2 is the best value back extension. Prices on all gym equipment is flying unfortunately

@SEC001 2 жыл бұрын

Doing lateral flexion of the torso on the GHR is money, and it's scalable with weight.

@dharmapunk777 2 жыл бұрын

What is the advantage of this over side extensions? Or sandbag shovels?

@hewhoderps4362 Жыл бұрын

When you get to the lowest point on those movements, do you arch your back to get lower or keep it straight the whole time?

@wilsonroofer 2 жыл бұрын

Its mostly commone sense if you think about it. Weak things break, if you are strong and flexible like this in all ranges of movement you more than likely will be fine unless in some freak accident

@federicoarmando8359 2 жыл бұрын

How would I find such product. Is it called a back extension?

@doodiebean4870 2 жыл бұрын

“3 sets of 10 reps of trying to get one” 😂😂😂

@TheWisdom3 2 жыл бұрын

Lots of people without spines though. Maybe you can do a video one how to get one in the first place. :P J/k thanks for the video. :)

@thunderboltskyy8083 6 ай бұрын

Summary please

@michaelandrew8493 2 жыл бұрын

Dr. Stewart McGill fixed my back with his book. Hes has 30 years of being a back dr.

@georgevidal8475 5 ай бұрын

whats the name of that specific type of back extention equipment? where could i get that exact one? pls anyoneee

@AlteredState1123 2 жыл бұрын

I do KOT stuff, but the spine is special. If you want good knowledge for the spine, check out Stuart McGill.

@carlostejada1479 Жыл бұрын

Does this works for a high back injury??

@JD-59 Жыл бұрын

Are there any back extension brands that hold the feet at the shoe (like a metal bracket) rather than the mid-calf???

@thomaskishmanii2675 2 жыл бұрын

What kind of back extension equipment is that? I just did this at our local gym and it was tough the one leg variation

@TrinidadJamesWoods 2 жыл бұрын

They got Mark Normand out here

@UmeshBx 2 жыл бұрын

Where can I buy one of these then?

@thebestever333 Жыл бұрын

I didn't really understand. Should I just go to parallel and not go up all the way?

@fp7290 11 ай бұрын

for me this is a hamstring exercise, thats where i feel most of the tension. is that where youre supposed to feel tension?

@BenjaminSmithWrestling 2 жыл бұрын

Where can I get this piece of equipment?

@nbtc539 11 ай бұрын

What’s a good one for upper back?

@dankykong7676 11 ай бұрын

It seems like you can fix scoliosis with these exercises. Any thoughts on this?

@Pa7NaSS 11 ай бұрын

Plz lemme know if anyone answers

@gnd1549 2 жыл бұрын

What's the best Zero version of this if you don't have a roman chair?

@TheProchargedmopar 2 жыл бұрын

👍💪

@jr28778 2 жыл бұрын

Just watching this video made my back feel good..

@Alex-rb5fs 2 жыл бұрын

Are supposed to squeeze the glutes or no?

@robert7668 Жыл бұрын

What is this machine called? I could seriously use one of those

@seanaguayo 2 жыл бұрын

How do we do this at home without a machine like that?

@ozgurgurkan5571 2 жыл бұрын

I only have access to a GHD machine at the gym. Can I still do the QL movement?

@futbol1972 Жыл бұрын

I got the rogue reverse hyper thinking it will work on my 2 low back buldgimg disk but infortunally it makes my back sore

@dzmachine 2 жыл бұрын

I have been doing both of those exercises for years. Love them! If you have any disc issues though loading, flexing and compressing the disc. That is how discs herniate. So you would have to do more of a hip hinge to keep the lumbar spine in a neural position but under much tension. . Take a look at Stuart McGill’s book on lower back. I am a mechanical engineer and chiropractor.

@GoemonLovesFujiko 2 жыл бұрын

So this with herniated discs should NOT do this exercise?