Just a personal anecdote, I used the knees over toes guy's training method to fix years of knee and ankle pain and rehab from a torn hamstring. It worked wonders. I'm now at the point where I no longer pay for his training, but still incorporate many of the ideas into my own workouts.
@toomuch97622 жыл бұрын
Any of his exercises you found worked best?
@pricerowland2 жыл бұрын
@@toomuch9762 The step up, tibialis raises, and the hamstring work were quite helpful. If probably depends on the person.
@justinboom8362 жыл бұрын
Just an anecdote but maybe its because you weren't doing anything for your pain before
@eaglelopez74632 жыл бұрын
@@justinboom836 but his program gave him something to follow and do….that’s exactly what is for
@pricerowland2 жыл бұрын
@@eaglelopez7463 Yeah exactly it was the beginning of me methodically addressing my knee dysfunction
@maquettemusic16232 жыл бұрын
The fact that we are scared to move our bodies in a certain range of motion because of an idea that it brings about injury is absurd. The avoidance of natural movement is exactly what is causing ROM movement related injuries in Western culture. Look at the front squat for example - why do we overload the back squat when almost every day we lift through the front at work, in day to day life etc. KOTG is a bit weird, but he's 100% right.
@mihailmilev99092 жыл бұрын
That's a good point
@Jonathan-A.C.2 жыл бұрын
EXACTLY what I’m saying. You have to move like you want to move
@Limbaugh_2 жыл бұрын
How’s he weird
@Pyryp22 жыл бұрын
@@Limbaugh_ Watch literally any of his videos and he's going to be a bit loony.
@mrgrumpycat90492 жыл бұрын
100% is a stretch, no one man has all the answers
@heclas2 жыл бұрын
Zack, I would do the 5-minute squat at home during the pandemic and when I got back to the gym my coaches noticed the huge difference in my squat. Actually, PR’d my squat at a much greater depth than pre-pandemic. Thanks, brother!
@mihailmilev99092 жыл бұрын
That's awesome man
@owen20022 жыл бұрын
How did u do this 5 minute squat? Is it just sitting in the bottom position of a squat for 5 mins
@heclas2 жыл бұрын
@@owen2002 yes, that simple! While you’re down there you can lean side to side to focus on your ankles, lean forward and back to grease your hip joints, go between a rounded back and trying to make your torso as vertical as possible. Time will pass quicker the more you do it as you get more and more comfortable. If you look at the video he posted on the 5-minute squat he also mentions that you can use things like a pole to help you early on if it’s difficult to do at first
@armedjoy30452 жыл бұрын
KOT guy is a scientologist so that's why he comes off weird IMO. He has the same vibe as Tom Cruise
@scorpleeon2 жыл бұрын
That explains the wild eyed look and strange/cringe intensity I got weird vibes from watching a few of his vids last fall. Tks.
@user-mn3lh1jg6w2 жыл бұрын
How do you know he’s a Scientologist?
@armedjoy30452 жыл бұрын
@@user-mn3lh1jg6w he lives in Clearwater Florida BTW lol if you Google his name or knees over toes guy with scientology you'll get his interviews in scientology magazines and other stuff. His family is in as well
@wildpyraah63432 жыл бұрын
Yeah he was pretty like short and like sorta angry with Joe at points. Weird energy for surw
@tonymanning81062 жыл бұрын
I dealt with knee pain for a few years. After working it out, I do deep squats with just barbell 2-3x a week as an accessory and my knees are feeling stronger and stronger. Avoidance is not a solution.
@Jonathan-A.C.2 жыл бұрын
It’s exactly the opposite. It’s crazy how it seems like people understand that you should be active in your recovery, yet miss the fact that they aren’t active in their warmups/stretches/ROM/recovery of squats or whatever other lift
@AveSicarius2 жыл бұрын
@@Jonathan-A.C. Exactly, prehabilitation is as vital as rehabilitation in regards to exercise, much like any issue, taking a proactive stance massively mitigates the risk of something going wrong. I mean knowledge of flexibility and mobility training, and how essential it is to staying somewhat healthy, and in utilizing your strength through a complete range of motion while lowering risk of injury, is pretty lacking in the modern fitness industry, and as such is lacking in the fitness community. You do see some trend's against this, but despite there being a wealth of information out there people still fail to address basic aspects of human movement that effect every sport, and every physical activity. Hell flexibility is pretty essential even if you don't want to pursue athletic disciplines, because you need to compensate for what is most likely going to be a highly sedentary lifestyle due to how we work and live in the modern world. If you want to still be mobile when you age, training now is the best way to ensure that, as maintaining strength and mobility is far easier than building it. I would say this is a general issue with how many people see fitness and strength, and just how people see any form of activity in general though. It is easy to hyperfocus on a specific goal or stance, and only listen to people associated with this, instead of approaching the situation from a more generalized perspective whilst engaging in personal research and experimentation (which sounds far more complicated than it actually is). So much ignorance is passed from generation to generation as a result of this.
@Jonathan-A.C.2 жыл бұрын
@@AveSicarius Precisely. Yep. Exactly. Really these are all just summed up perfectly and accurately
@notdescartes45382 жыл бұрын
Personal experience: just implementing a couple of knees over toes exercises I got rid of a month lasting injury around my knee, I got able to squat again after almost a year, then I stopped doing his exercises and started feeling weird in my left quad, implemented them again and the issue disappeared, I dont know how nor why but it worked great for me, and I only used free stuff
@simonsilva2502 жыл бұрын
Could you tell us more about what exercises you used and how you programmed them to help you in your specific case?
@AveSicarius2 жыл бұрын
Likely you had some instability in the stabilizing muscles after the injury, strengthening both the injured region, and muscles that complement this, can most certainly help you to get past such an injury in regards to mobility, even if the injured area isn't performing as it once was. The problem with knee injuries is that people often lose strength in the supporting muscles after a lack of use following an injury (the same goes for most soft tissue injuries honestly), and unless you rectify or compensate for this, moving as you once did can be very difficult, if not impossible.
@notdescartes45382 жыл бұрын
@@simonsilva250 I did nordic hamstring curls, I did them two ways, full rom negatives and partial rom going down and up by myself, also reverse nordic curls and ATG split squats which I started at bw and now use a 10kg plate, I did them 3 times a week and currently 2, however I stopped doing the nordic curls no particular reason tho, I might bring them back. Sets were usually 4 reps 8-10 I also did toe touches, similar to Jefferson curls but my feet were on the ground and not on a platform, I did them daily and progressed to light dumbbells. Sets were plenty reps 10-15 since I was in lockdown I would usually do 1 or 2 sets after every class
@notdescartes45382 жыл бұрын
@@AveSicarius yeap I really dont wanna sound like a cultist or anything but I own him a lot. I injured myself squatting in early march 2020, I couldn’t squat for roughly 9 months, I started implementing his exercises and I started squatting after a couple of weeks, very light tho and only front squats that seemed to stress my injured area very little to none in comparison to my back squat, now I can back squat again and Im stronger than ever
@simonsilva2502 жыл бұрын
@@notdescartes4538 thanks for sharing!
@mattbernstein77842 жыл бұрын
Great video Zack. I had previously done Ben's "Dense" system for several months and enjoyed the simplicity of each session, eg drive some good volume in only 3-5 movements per session, rather than massive circuits, ABCDEF blocks, that spread the intent too thin. I believe thats something you've talked about it prior videos. Ill also say that while I love the KOT/ATG movement selection/programming, I believe, the real sauce in why its been successful is the scaled back intensity. Building up volume at higher rep ranges in more isolated/regressed movements. Almost ubiquitously, the general fitness population, and many athletes (usually non-olympic sports), have jumped straight into high intensity types of training either from a metabolic or loading standpoint, without really any GPP or structured buildup. I think people would see similar successes with a Doc Yessis 1 x 20 or other introductory systems, that many coached athletes did for years before the high intensity weightlifting. On the other hand, many systems that market themselves as rehabilitative, probably underload people, and thus Ben has found a sweetspot. Also his vibe of "you can be awesome" is probably an important placebo that every system needs.
@watgoatse2 жыл бұрын
I tore the meniscus in my left knee the first week of August 2021. After almost 4 months of various treatments and PT movements, my knee had not progressed much. I still could not even do a body weight squat without some discomfort or pain. I started doing knees over toes the beginning of December. As of this last week I pause squatted 225x5 completely pain free and was able to do standing vertical jumps with max power and land pain free. In my experience, KOT has been really helpful and I will continue to do it.
@g290002 жыл бұрын
Same here, I had really sharp pain in my knees and after a continuous leg workout it would start to get inflamed and really unstable, deep pains n whatnot. only weeks after doing his workouts daily and backwards walking on treadmills I feel like my whole life changed. getting up easier, putting weight into my legs more, running, having a 25 inch vertical jump. it's very real
@aleksandargrbic1002 жыл бұрын
i think i have the same problem, fell off my bike and have a discomfort in my knee. May I ask where did you get KOT exercises?
@tdogdamuhfukka2 жыл бұрын
i wanna ask what made physical therapy inefficient in developing your injury compared to kneesovertoesguy, was it him actually tackling the issue? the movements weren't helping? etc
@D.Blackeyed2 жыл бұрын
I have a torn medial menuscus in my left knee. I have pain when trying to fully flex my knee. How did u progress to pain free squats?
@aleksandargrbic1002 жыл бұрын
@@D.Blackeyed check out if your Bakers cyst is inflated. I had the same problem where i cant get my leg behind me
@scottv67262 жыл бұрын
Ben's reverse nordic helped me to resolve years of patellar tendonitis pain. They were murder to perform at the beginning, even when scaled down. Much of Ben's material is from Polequin and other predecessors, but kudos to him for (1) making it visible again, and (2) showing how to scale the moves or adapt with other equipment. Thank you Zack for reminding us of the 5 minute squat.
@liukaosborne2 жыл бұрын
I'm late 30's 6ft2" 89kg and had been having weird knee pain for the past couple of years that made it painful to drop into a squat and was doing my head in. Just before going to see a Physio I randomly saw an older vid of Zach's where he started a workout with holding a 5 min deep squat, just holding the bottom position, really sinking into it. I started this and my knee pain just went away. Still had a few sessions with the physio, who found I had weak glutes and helped me "feel" what activated glutes and stable core should feel like. Also around then started BJJ and practicing this deep squat, good warm ups and general mobility has been essential for it. The biggest impact for me has been the new confidence from being able to change my state, from "waking up feeling like shit / aches and pains" to warming-up, feeling limber > after work, going to bjj class, coming home sore > stretch > sleep > repeat... but steadily making progress - feels better than just being stuck on the getting old part ha🤙
@marymissmary2 жыл бұрын
Commenting for the algorithm gods: Developing squats from the bottom up makes complete sense from my experience. I got to weightlifting from Crossfit and to Crossfit from yoga. Yogis spend a lot of time hanging out in the bottom of the squat. Malasana if you will. Because of all this, squat mobility was never the limiting factor in my lifts. Thanks for your hard work.
@brettsnyder58582 жыл бұрын
6:08 for him talking about kneesovertoesguy
@idoitstanding46372 жыл бұрын
One of the biggest pieces I see not being talked about is that the movements being performed don’t come out of the blue, those are movements developed over time with progressive load on the joints, tendons, and ligaments. Obviously if you spent your whole life doing linear movements your joints would be weak because they’ve only been train along a single plane. It’s about patience and consistency. I think most people inherently know that these movement are perfectly natural This is well known in gymnastics. A big part of gymnastics is joint training. That’s why anabolic use isn’t used/successful in this sport it does little to actually strengthen the joints needed to accomplish much of the techniques in the sport
@TitosTheSalty2 жыл бұрын
We are all in agreeance that training mobility and developing stabilizers are important for strength sports and joint health in general, but the second someone pushes the range of motion a little further than is typically seen in strength sports people wrote it off as heresy. I get how it comes across as shock value marketing like a certain Seedier man, but he is actually reducing the risk of injury and meaningfully developing the lower body, good to see he's one of the more reputable people pushing the literature forward.
@kblkbl2 жыл бұрын
And he posts a shit ton of research associated to every claim he makes.
@mi.Dalton2 жыл бұрын
I JUST added hamstring exercises to my workouts. And immediately my knees felt the best they have in 10+ years.
@Tork7892 жыл бұрын
What Kneesovertoesguy's preaching is already in many different sports literature books, it's just he took it and emphasized the knee strengthening parts and made it his gimmick. Make no mistake, most of what I saw him saying is legit and it works, but it's nothing new, except maybe for the exercises he came up with.
@BrandonWilliams-wf6hg2 жыл бұрын
Yes. That's why he always credits ppl like Poliquin and Ziani and Louie and others.
@BenjaminKuruga2 жыл бұрын
@@BrandonWilliams-wf6hg People tend to forget that Ben says this all the time - that none of this is new, and that he pulled this program together based on other literature.
@arstans17772 жыл бұрын
He almost single handledly made this knowledge so well known that it's slowly becoming mainstream, so he deserves some credit
@treasurewuji87402 жыл бұрын
You gotta have a gimmick to make it on social media.
@treasurewuji87402 жыл бұрын
@@arstans1777 yeah. He is forcing other coaches to adopt these things. Otherwise some of those fucking dinosaurs would always be like why fix it if it ain’t broken while every fucking athlete is broken🤣
@drip3692 жыл бұрын
I've often asked people if they are able to walk without their knees going over their toes, if they are able to climb and go downstairs with their knees not passing their toes, and if they are able to run or jog without their knees passing their toes and you always get that face of not knowing how to answer
@immasurvivor2 жыл бұрын
Just some walking backwards and the atg split squat has made me be able to squat fully down without pain in just a few months, its like actual magic
@yeaboy7072 жыл бұрын
I’m an advanced lifter and I have benefited a lot from Knees Over Toes Guy methodology to training. I have added about 50 lbs to my high bar back squat and front squat. I’ve added 80 lbs to my RDL (for reps). I have not tested my Deadlift since beginning the Knees Over Toes stuff since the program is a lot of volume so I removed the conventional deadlift so that it doesn’t affect recovery. I like the calf/anterior tibialis work, the nordic curl, single leg back extensions, jefferson curls, seated good mornings, all the weighted hip flexor work, sissy squats, Peterson step ups, and the split squat lunges.
@Mylada2 жыл бұрын
perfect! Thats exactly what I found out. Just do the bw squat and spend a lot o time in the bottom position. No weights or anything. Just try to wiggle yourself lower for 5 to 10 minutes 2 to 7 times a week. Then just add normal squat training on top of that.
@mihailmilev99092 жыл бұрын
That's truuu
@lachyfreestone93112 жыл бұрын
ZT, I’ve been part of Patrick and Keegan’s coaching group for almost a year now which teaches the principles behind the kneesovertoes system - “Athletic Truth Group.’ Although what you said is mainly correct there is more to the system than what meets the eye, yes it’s just progression and regression but the system IS progression and regression at all levels of exercise and there’s a reason why every exercise is in there. I promise you that ATG training will improve your squat bottom position more than just sitting in a deep squat. You will be consciously and unconsciously better at squatting. It’s worth looking into the ATG program and learning the nuts & bolts, keen to see you in there.
@Nebulaoblivion2 жыл бұрын
Yeah, in my own experience, not having paid for anyones programs or anything. Deep pause squats are awesome, as are ATG split squats, and the only thing better than one or the other, is both.
@lachyfreestone93112 жыл бұрын
@@Nebulaoblivion yeah I don’t disagree but there is so much more to ATG then the split Squat. Only doing both of those movements never puts emphasis on any particular weak point, just strengthening the system, except when you are as only strong as your weakest link.. why can’t 300kg hip thrusters also deadlift 300kg? Because of the inability to transfer force through the feet, up the lower leg correctly to the larger muscle groups. Of course there’s range components in that case but many people don’t put any emphasis on feet, tibs or any extensive calf function and development.. Pause squats will make you better at squatting but won’t improve global leg function. The ATG system won’t make you the strongest athlete as fast, but the potential will be much higher with increased skill to compress, transfer force and move the body any way that it should. Anyone reading this should go onto The ATG Mentor YT (Keegan) channel, go learn some good shit before starting to criticise (positively or negatively) a system that you at least haven’t tried to understand :)
@Itstime12312 жыл бұрын
@@lachyfreestone9311 You're ignoring moment forces/levers when comparing a 300kg hip thrust to a 300kg deadlift. What we can lift and in what positions is heavily influenced by leverage.
@lachyfreestone93112 жыл бұрын
@@Itstime1231 Not ignoring, just comes under the various other factors I mentioned. I mean the importance of tension for momentum transfer and efficiency is key for sport and lifting, the weak point will be the break in the chain
@slege11252 жыл бұрын
Helped my Ankles, Tibialis and Lower back for Jiujitsu....I Highly Recommend his programs
@coltonkelly16082 жыл бұрын
Subbed after watching this vid. Love seeing someone who agrees with the training but can also be objective about it. Great sruff
@TititoDeBologay2 жыл бұрын
While He might come off as such, I doubt He's self righteous. I believe He's frustrated by the misinformation, the so called general knowledge and the lagging between the people on the ground and Academia/medical field. Stuart McGill was like that about studies on core strength and stability, same frustrations. You have to remember He went through hell because of his knee injury, incapacitated, flirting with meds addict depressed and so on. He took things onto his hand, did the work and is now sharing the knowledge to every one and all. He's shutting down the naysayers like the toxic champion in your recent video😁 I know that his "knee ability zero" did wonder for myself and my 70 years old mother. Bodily integrity is priceless.
@BaldOmniMan2 жыл бұрын
0:37 the most rewarding part of the job imo
@meowmeowone84792 жыл бұрын
The BOmni speaketh truth!
@AaSpike172 жыл бұрын
My wife grew up in Indonesia, where she says people will literally squat on the sidewalk to eat their lunch. Everyone should be able to get there with enough time in the hole.
@vito99372 жыл бұрын
Yes, totally this. As an Indonesian, I never really had any mobility issues because of what you said. We pretty much do so many things in the squat position. So I never really got the "knees shouldn't go over the toes" thing.
@vittocrazi2 жыл бұрын
@@BuJammy and cant that be cultural?
@Cenot4ph2 жыл бұрын
This is an Asian thing, not just Indonesia
@vittocrazi2 жыл бұрын
@@BuJammy so if its not cultural, how come dancing posture relates to the ability to Deep squat
@vittocrazi2 жыл бұрын
@@BuJammy i wrote the sport conditiining the body wrong. What i wanted to say IS... Their dancing demands actually training the body for such positions, because they see beauty in such movements and they Chase after them. Most people can do splits. Almost never without training. For example. People Who "cant Split" just dont train It enough
@Rev0UK12 жыл бұрын
ive been incorporating the movements he promotes over the last 3 years and having suffered with knee pain/niggles for a majority of my late 20's...now mid 30's. The results i have gotten are byond any previous physio work. Wasn't too comfortable at first, but continually working on those extreme knee flexion movements and loading them.....best my knees have ever felt. Most stable i've ever been in terms of dynamic movements. Lower body in general just feels great.
@ShinSuperSaiyajin2 жыл бұрын
Speaking from experience, I started to do both your 5 minute deep squat hold Zack and Ben’s ATG split squats last year. Never needed to wear a pair of knee sleeves when squatting after that. My confidence in squatting deep shot up which led to me becoming more comfortable catching the bar deep when snatching or cleaning. I do agree: regressions are very important.
@FantusyFailure2 жыл бұрын
I'm on the KOT program and it's legit, also the regressions and advice and coaching they provide does make sense and does drive results. Only criticism I have is it's focused on only forward and back strength and explosiveness and nothing lateral. I think the outside looking in criticism is just a reaction to his brashness and confidence in the stuff he's found to work for people. He's "too confident" and so they want to cut the stuff down without even trying it or listening. Also thanks for the vid recommendations. Bottom up squat makes a lot of sense.
@ken-yo2hz2 жыл бұрын
Where can you get the program
@jedduy81442 жыл бұрын
I incorporate the five-minute BW squat into every workout and I can't tell you how much it's helped. I PRed my backsquat (which hasn't moved since 3 years ago!) with much, much, much better depth, and I don't feel as run-down as I did when I was younger. Thanks, ZT.
@scottyoung59712 жыл бұрын
Great video pet usual and as someone with an MS in exercise phys, I can tell you this is already in plenty of advanced texts out there. Also, with 3 out of 4 menisci torn and a surgericly repaired fractured petella, for me sitting in the bottom of a squat for 5-10 minutes daily really makes a difference. I also routinely sit at the bottom of a squat with weight and believe it has drastically helped my lower body strength and stability as well as my back and core. I have taken 405 max parellel squatters and had them try to sit at the bottom (ATG) for 10 seconds with 225 and most can't do it due to the ROM, balance, or core strength. Along with imbalances, I believe this is where plenty of injuries occur on the field/court. Great strength in a limited ROM+weak relative stabilizer strength+unpredictable angles in sports=recipe for disaster.
@olivierrobert94962 жыл бұрын
kneesovertoesguy helped me heal my knee! great stuff!
@scottessery1002 жыл бұрын
I’ve two knee injuries and EVERYTHING he’s said has helped me more an anyone
@averycaselton87972 жыл бұрын
I love that your five minute squat is the stretch I did in highschool to help me squat atg because when I started I couldn’t even get below parallel
@DarthBane-zf8wv2 жыл бұрын
I'd love to get a 230kg squat. I'm 25 now and my PR is 185. Should probably do more filming of myself. And I do struggle a lot with the overhead squat so this helps.
@-TK-2 жыл бұрын
7:05 I think what he's trying to say isn't that his stuff will be in text books in 30 years but rather the fundamental concept of moving and staying active while injured. It takes decades for these kinds things to become standard clinical practice. ATM many physical therapists aren't up to date and many still focus on pontless shit like "RICE", correcting assyemtry, avoiding painful movements and overly convoluted diagnoses for non specific issues while completely abandoning the biopsychosocial model.
@scott_clarke2 жыл бұрын
I’d rather have 10 knees over toes guys than 1 Joel seedman
@BrianBdawggg2 жыл бұрын
KneesOverToesGuy SAVED my life. I can't believe how much it's changed my pain from ACL repair on one knee and bad medial (excised) and lateral (ignored advice to operate and THANK GOD) meniscus damage
@janusnordow2 жыл бұрын
I love your approach to basicly everything. Please dont change and keep making videos forever :)
@kristopherfernandez24492 жыл бұрын
From Personal experience ,I'm been doing knee over toes for 3 months now and it has change everything about my knees. Even after meniscus repair surgery it has made an impact like no other. I'm doing great and improving. Maybe you should try it the program .
@samwerner42922 жыл бұрын
Is he probably right about knees? Yes. Is he also nuts? Yes.
@BrandonWilliams-wf6hg2 жыл бұрын
What makes him nuts?
@armedjoy30452 жыл бұрын
@@BrandonWilliams-wf6hg scientology
@peterarchetto2 жыл бұрын
Athletic Trainer/CSCS here. The issue with knees over toes guy has never been the exercise selection. It has always been that he says these movements are the best way to fix knee pain and that simply isn’t true. We know every case is different and it will always depend on the athletes specific circumstances. I trust him to understand the biomechanics and adapt each case, but I don’t trust his ATG certified coaches who are blindly following and programming his movements and can’t explain why they could be effective from a physiological perspective when called out. A good coach has the ability to cherry pick ideas from different coaches and realms to craft their own niche and make the profession better, but when young coaches and athletes have a narrow minded view and only program one way, it’s more harmful than helpful in my opinion.
@abublahinocuckbloho45392 жыл бұрын
knee pain as a clinical condition should only be treated by clinical professionals. im sorry but "knee pain" is quite complicated and should not be left with egotistical trainers who think they know everything.
@alfvomall95092 жыл бұрын
Have u tried the "horse stance" → many people are convinced, that u can benefit from this position, which means: increasing strengh, jump strengh and physical & mental condition. And its even possible for people with mobility issues. Maybe you can try that out.
@steelersfist2 жыл бұрын
For the algo..this needs attention. Well done. Like your stuff a lot, squatting is priority ever since
@M_is_lost2 жыл бұрын
Wow huge inspiration at the beginning for me, 2 years ago my squat pr was 90kg and that was all out max (age 19) I felt really weak, and I had big problems with leg mobility for a long time, I constantly thought I just had a shit squat and sucked at it, but I actually had managed to do 90 x 2 three months ago and still felt I could go a bit higher (and this all beltless btw) A lot of people can squat more than me, but I stopped caring about others and the weights used. Now to continue watching I GUESS..
@bruno.martins18102 жыл бұрын
Have you ever heard about the 5x5 stronglifts ? It is a good training to get better at the basics(squat, press and deadlift) there is even an app so you can track it.
@marahenao64172 жыл бұрын
I actually never thought twice about deep squats since I’ve been flexible enough to deep squat my whole life. But i gotta say, it’s also hard to add weight to the squat when you’re already that flexible
@hotwaff2 жыл бұрын
I don't do olympic lifts, and I squat primarily with a low bar position, but Zack's squat warmups and flexibility routines helped tremendously to getting me just below parallel with good form. A few months ago I was sticking about an inch above parallel; any deeper and my knees would shoot forward and my lumbar spine would lose integrity. But now I can step into the rack without any worries. Thanks a lot, Zack. I went from hating squats to loving them.
@thedscale2 жыл бұрын
In other words... 'Joe Rogan please invite me on your damn show PLEEEEAAAASSSSEEE!'
@SuppleWalrus2 жыл бұрын
Yeah ATG system works soo good. Its all regressions, also the form coaching app and learning to form coach yourself are huge
@__-wm9lu2 жыл бұрын
Been doing for a year. Complete god send
@thedrcrow58412 жыл бұрын
I remember paying for his program back when it was in its heyday so I don't know if it has changed at all, however the main issue I had was it's overemphasis on bulletproofing joints. There'd be like 3 exercises focusing on moving your knee past your toe as much as possible. Lots of the movements Ben showcases would be good for accessory work but I wouldn't ever center a workout around them, there's also too many regressions to the point where you'd be better off doing other exercises. I won't deny people have benefitted from whatever movements have been preached about, but Ben is trying to also sell a product and he happened to set sail when the winds were high
@LifesHarlequin2 жыл бұрын
Been using your 5min squat technique as warmup for months now and it has made me so much more comfortable and stable going deep.
@Nanossteam2 жыл бұрын
HEY Zach I want to thank you bro for the advice on fixing that squat posture to look more like the olympic lifters. My knees are eternally greatfull and the booty gainz look lit! Salute to you sir!
@JosiahSpann2 жыл бұрын
Zack!!!! Awesome video! I couldn't agree more! Just watching this has inspired me to work harder on those positions. I'll be checking out that content of yours! Thanks, man!!!!!
@joeldoxtator98042 жыл бұрын
Knees over toes is basically just a cut away portion of the stand to stand bridge. The benefit of the whole stand to stand bridge is that you also work the shoulders and hard to reach upper back muscles. I had horrible shoulder pain, weak knees and stand to stand bridges fixed both. You can then take the stand to stand bridge and move into full kick overs which works the shoulders even harder.
@richardjessiejohnson91082 жыл бұрын
KOTG is legit AF. Improved all my lifts without even lifting heavy. I have new knees now, basically.
@chruz92072 жыл бұрын
Ngl 9:21 had me shook for a second till he took that shoe away
@TheSonnyGo2 жыл бұрын
Great video, very informative, I've also been doing ATG split squats and Nordics lately. But I'm really here to commend Zack for using Quad Damage from the Quake 2 soundtrack in his outro.
@feveredmushroomHD2 жыл бұрын
Yo the 5min squat is legit what made me subscribe a while back. I thought of giving up heavy squats as a 6'4 long ass leg Boi. I am now confident going to the gym and squatting
@sirturd29542 жыл бұрын
Five minute squat video helped me a ton a long time ago. I didn’t even remember that was you until now but I wanted to say thank you I can easily ATG these days but back then I couldn’t hold half that for 30 seconds.
@tjcogger19742 жыл бұрын
0:36 so you're basically saying that you use reverse movement technology.
@jackzfr16502 жыл бұрын
Your 5 min squat helped me develop the mobility and general stability when I began taking squatting more seriously, and then I started implementing overhead stability, goblet squats, etc. KOT guy's ATG lunges, deadmill walks, and a few other exercises helped strengthen the surrounding areas of my knees and reduce the effects of doing the above mentioned stuff.
@__-wm9lu Жыл бұрын
My knee pain was so bad that I would lather them in icy hot, take pain killers, use knee braces on both knees, then go to work only to work 4 hours and leave due to pain. Knees over toes and his ATG program fixed this completely. Used to not be able to bend my legs at all, now can do things I never thought I could do.
@unsertainley2 жыл бұрын
"...In 2013" Frick dude happy Anniversary, cheers and thanks for the videos
@drip3692 жыл бұрын
Friends don't let friends skip leg day which is why sometimes I laugh that instead of having a V taper, as men, we should seek to have a Y taper since it indicates you have a strong base (which is your legs)
@armedjoy30452 жыл бұрын
yeah but no one wants to look like a t-rex like guys who stayed on starting strength forever
@AveSicarius2 жыл бұрын
In my opinion many people neglect flexibility and mobility training, especially in regards to hobbyist/strength-focused (powerlifters and strongmen especially) weightlifters, but also just in general, even beyond squat mobility, people actually see decreases in shoulder mobility (which is highly associated with bench press as well) when training their upper body, and generally see increases in strength while lacking the mobility to actually make full use of it. Most people live a fairly sedentary, which obviously doesn't help with these issues, but flexibility and mobility are incredibly easy to train, you can incorporate them into any workout, and they also provide benefit's outside of the immediate goals you have for fitness. Stretching, for example, is a great way to destress and to cool off after a workout (static passive stretching should never be performed before a workout though) as well as providing greater mobility, while mobility training can be incorporated into the warm-up for a workout while also actively improving your strength through a given ROM. Not only that but you actively have to train various muscle groups, such as the hip flexors, to be able to readily do the splits. This is as much a result of strength as it is steadily lengthening the muscles. Many people have weak hip flexors and various other supporting muscles, so incorporating such a goal can help them to achieve greater stability through a variety of ROM. Thomas Kurz has a great book, stretching scientifically, for flexibility training, and information for appropriate mobility training is all over the internet now. There isn't really much of an excuse for people neglecting this, especially people involved with fitness instruction, many of whom I've met have likely increased their clients risk of injury by not addressing various integral parts of movement.
@ethanjamison44712 жыл бұрын
Progression and regression of movement is the hallmark of a talented coach. I wish more people would learn how to do it and be good at teaching it 🤷🏼♂️
@matthewkridgeway2 жыл бұрын
Great video, reminds me of ivan djuric when he was talking about atg squatting where he said stuff like “spend time in the hole” and “do the damn thing more”
@abhishekchaudhry802 жыл бұрын
Congratulations for 150k you deserve it Sir.
@Shunobii2 жыл бұрын
Love your content Zack, keep it up brother
@fredrichardson97612 жыл бұрын
Zack - really liked your video on the deep squat warmups with kettle bell - I've been doing that pretty regularly as a warmup for split squats and just in general. I might not have a ton of strength, but the mobility is there and I do like squatting deep. Really like your technique videos!
@Epic5012 жыл бұрын
Awesome to see this from you coach ZT. I had the exact same hopes and apprehensions about knees over toes guy, his positivity and confidence are so over the top as to almost be suspect haha.
@Dylan-zn1nf2 жыл бұрын
My two favourite channels
@Quawnn2 жыл бұрын
Zack, fantastic video per usual my man. I love the approach you take with these. I wanted to address your self righteous comment. Imo, it’s not self righteous at all. He’s simply just stating what he believes will happen as more people learn about this. This isn’t “his stuff”, he just went and found the data and created a system to test said data. He wasn’t the first one to use these methods he’s just one of the first guy to market and brand it the way he did. The “self righteousness” you are seeing is called passion.
@psychocarry69162 жыл бұрын
Well said
@chloedemeter54732 жыл бұрын
It all makes sense. Everything he's claiming about the textbook thing especially. A lot of the common knowledge stuff he is contradictory to is actually based on faulty testing and/or outright lies. For example the shear force study for atg squats was a fabrication to prove a hypothesis correct. Bill Starr participated in that one himself and has written articles on the researchers fabricating data to prove himself right. That study then went on to define a huge portion of "info" on knees and squat depth/knee angle in sport. And it was all lies.
@chloedemeter54732 жыл бұрын
So it just makes sense that especially with more info circulating faster now that the truth will become common knowledge eventually. And the textbooks will finally catch up.
@EnterprisingOne2 жыл бұрын
Great vid! Can't wait to start working towards a 5 minute squat.
@dmanzawsome2 жыл бұрын
one of the best rogan guests as of late, not some crazy nutjob so its definately a positive for the JRE
@benbodycombe2 жыл бұрын
He is still very Rogan in that he is very "anti-establishment", just in an actual positive way for once
@dallasn162 жыл бұрын
Which rogan guest are nut jobs?
@tomc32162 жыл бұрын
We don’t squat culturally.
@tomc32162 жыл бұрын
@@BuJammy so you’re saying Protestants have tight hips? Haha…. Good point tho hip socket depth and a persons unique hip socket anatomy will play a huge roll in a persons squat depth.
@awildstrongmonappears67702 жыл бұрын
I had no idea he does this lunge stuff. I’ve only heard about him and haven’t watched him yet. Those are absolutely some movements I utilize in warming up for my squats, cleans and snatches
@williamrobinson68242 жыл бұрын
People don't think about their ankles. They understand "bend your knees" and "fold at the waist" but the ankles get ignored.
@MrSpicyAlCi2 жыл бұрын
Thanks Zack! As always you bring some extra points to someone who train in a clever way. Guys like you, Aleksey, Clarence, Sika Strength, Marcus Filly... are banger for beginners to train intelligent and in the best form and recovery possible.
@KlASELI2 жыл бұрын
Knees over toes guy is a big reason why I'm not separated from the military medically, after half a year of knee and hip pain, I'm at a level where I can train and progress with ease in power lifting and as a hybrid athlete
@HolyPowerup2 жыл бұрын
I ever could understand people that were afraid of deeper from, like if your joints and connective tissue wasn't meant for deep rom then your body wouldn't be able to go that deep in the first place.
@troyrabbone8685 Жыл бұрын
Ben will go down in history as one of the best trainers in history, many try to be him but just look at there techniques there upper back arches or head drops in many. Ben is a master in his field.
@Jeffro55642 жыл бұрын
So true. Thank you so much for sharing us your knowledge. I definitely will work on my squats properly and not half ass it like everyone else
@CakeIsALie992 жыл бұрын
The atg lunge has done wonders for my knee issues
@lucaskittelberger20062 жыл бұрын
On the textbook issue - I’ve been a Poliquin fan for a while. This is another point that Ben got from him. Concepts get in textbooks by repeated proofs via scientific method, which takes a lot of time, money and effort. Good coaches are trying new stuff all the time, and using what works, so the evidence isn’t as clear as a double blind placebo study, but the process is quicker, and results in the gym are what give you a competitive advantage. If textbooks were the path to Olympic gold, then all you would need to do is read the textbook, but gold medals are won by knowing something that the textbook won’t tell you. The best practitioners are ahead of science in that way. I get the self righteous comment though, I think it’s probably because he didn’t give enough credit to his forbearers when talking to Joe. Joe needed to bring up that Louis was the one who started doing sled work, not Ben. Poliquin was getting results long before Ben Patrick (and many more gold medals), and probably others getting great results before Poliquin. Ben is just doing the social media thing really well. You gotta give credit where credit is due though, and Ben could have done better in the podcast.
@GrownandHealthy2 жыл бұрын
As a big fan of Poliquin.. I saw how he was lambasted by the "science-based" influencers. Poliquin didn't feel he needed to push his practice to the general market, because he was doing well otherwise. Ben deserves credit for distilling and beating social media over the head with the methods and he often credits Poliquin and Simmons.
@BulkBrogan.2 жыл бұрын
We've come to understand training our muscles and cardiovascular systems but for some reason we don't think about developing and training our soft tissue ligaments and tendons the same way just in a longer time frame because they don't recover at the same speed muscles do It clicked for me when I thought of it this way, of course we should strengthen every part of our body specifically with training not just our muscles
@francoisstrength2 жыл бұрын
Totally agree with the bottoms up approach
@AW.Experiment2 жыл бұрын
Wow, what a great simple idea. It instantly made sense. So weird that nobody else has ever mentioned it before
@zachkruchkow2 жыл бұрын
Thank you Zack, from one Zach.
@terry74412 жыл бұрын
Good video. I'm not an amazing squatter but for me ying yoga really was a game changer -- that's where you hold certain positions for 2 minutes or longer, like you do with your squat. For me pigeon pose , one legged pigeon, sumo, frog pose were all useful.
@tpac36532 жыл бұрын
4:15, my mind actually did blow.
@HkFinn832 жыл бұрын
Here’s a heuristic for you guys to use to navigate anything to do with academia or science: if a person with no formal training or qualifications claims knowledge that is overruling entire disciplines and bodies of knowledge, maybe you should be sceptical.
@BAA35957 ай бұрын
I only do quarter and half Squats. Never full deep Squats. Have had great success with huge strength and power gains as well as size. And for performance such as sprinting and jumping, quarter Squats actually are superior to full Squats according to the research.
@therealforestelf2 жыл бұрын
the 5 minute squat is absolutely the total gatekeeping incident but it works like magic, can promise! (had to hold myself in the beginning, now I warm my calves in a deep squat with a barbell in overhead snatchgrip, you can do it too!)
@RASHIYADAVOFFICIAL2 жыл бұрын
Why aren't you on Joe Rogan yet?
@isaacpiper5102 жыл бұрын
Who’s joe?
@shampooner2 жыл бұрын
@@isaacpiper510 JOE MOMMA
@chrisdonnell25759 ай бұрын
Great video liked and subscribed. Do you think your 5m deep squat hold will improve knee health as well? I know many people swear reverse sled pulls are the #1 way to improve knees. I've been running backward on treadmill to simulate it and have seen results.
@aronhegedus2 жыл бұрын
Im a powerlifter and I like doing the 5 minute squat in saunas
@ryandwyer19 Жыл бұрын
Thanks for the overview! Just sprained my ACL and am looking for good recovery workouts - any tips?
@googlefaps58832 жыл бұрын
Let’s put this simply. Knees can strengthen like many other joints. It’s stronger then the elbows yet people are more scared when working with the knees. I use to listen to all the knee advice. Came out with limited knee flexion and pain. Forced myself to go through it and it got better. Simple. Couldn’t even hack squat without pain. Forced myself to hacksquat and now no pain.
@Doviruses.existbaileyonodysee Жыл бұрын
What are some good exercises to lengthen and strengthen the adductors? One odd one i do is with a mini sckateboard. Just step on it with one foot and do the side splits for reps🙃. Kind of works. But the muscles and connectives are too weak to work the full range
@ChumblesMumbles2 жыл бұрын
My overhead squat was virtually the same as my regular squat, because my regular squat was terrible. Something about the position of the overhead put the bar in balance with my body and where the force of my legs wanted to go. So yeah, I need to fix my squat.