Got my first dunks ever and theyre pain free through 6 months of your stuff. I could hardly touch the rim before and it was incredibly painful then. Thank you so much for your hardwork

I go to a small gym and there's no sled. I walk backward while pulling 150 pounds on the cable machine. My legs are super strong!! A few days ago, I squatted 37 times holding 50 pounds. Thank you. I'm 71 years old.

I don't know why ,I just feel this ATG group is like multiverse of Spidermans , where everyone comes and get super athletic ,I just love this community

I taught these from 2008 onward as our warmup as a high school strength coach. We did them daily. Won 35 state titles in 15 years with 0 injuries. 👍

just wanted to give credit where it’s due. got my first dunk at 25 by applying a lot of your exercises into my routines

Ben, you are truly a pioneer with these workouts. Whether you want it or not, your name will be remembered for all of this knowledge you spread. Thanks!

Thanks for providing some alternative for the backwards sledding. I'll have to incorporate the backwards step up into my routine now. Also, I'm amazed at your squat mobility given your body composition. All of you guys squat really well. I'm still working on mine, but this is great motivation.

I like the thought, effort and explanation given for each move and it's regression. I also love how they cheer each other on.

I've been slowly watching your chancel for the past two years...and this the video I needed to finally take my dunk journey serious. Many of these exercises I already had in my workouts, but I doubted whether or not they were really beneficial to me. This gives me the confirmation that I am on the right track. Not only am I going to continue these exercises...but I am going to delve deep into this program to really unlock the potential of my body

Waiting to get into a more comfortable situation before I start the actual programs, but simply incorporating these exercises have made me feel so much better. The split squat made me better at running without running; the noridc curls just make me feel good, but I have stopped pulling my hamstring during athletic activity ever since doing them regularly; the step ups make my knees feel physically stronger. Excited to actually start the full programs soon.

Absolutely love this guy. Genuine as hell and generous with sharing his knowledge

I had extreme doubts that my knee would ever feel better when I first started watching your videos over two years ago. I watched and followed as much as possible on my own. I would implement what I learned here and there, but nothing consistent. I can’t believe how much healthier my knee feels. I can’t imagine if I would have gone ALL IN how much better my knee would feel now. It feels so much better now than it has over the last 20 years. Thank you so much for all of this and giving me so much hope!

Yes! He rolled the coach clip hell yes

Oh damn. You know it's a good video when they open with the basketball coach!

Love all the interactions between everyone in this video - seems like a very cool group... great tips *AND* great company. Love it :)

Man i wish you guys were closer..anyone around ben and his crew become superhuman! Regardless of genetics. Luv this dude and what he's doin

started doing the basic ATG stuffs once a week 2 months ago - fixed my jumper's knee i've had from beach volleyball for the past 6 years. Played 4 days this week no pain, vert is back, cant believe it!

God saw humanity suffering from knee pains and sent the kneesovertoesguy, pat you are a blessing to our gen. Crazy to say I access these vids for free; they have greatly improved my athleticism. love from Africa. hopefully I get the money to join your programs and workout with you one day

thank you so much; been watching for a minute. looking forward to putting in some work :)

The improvements to the ATG online coaching website continue to be first rate effective, including elegantly simple solutions. The content continues to improve by leaps and bounds (pun intended). Very helpful.

Really phenomenal work. I started the Knee Program 2 months ago and my knee pain went within the first 4 weeks. I then added the hip protocol and after 4 weeks again my hip pain / weakness (which I had for 3+ years) is now so much better! It makes so much sense, I’ve even started covering some of this content on my own channel. Thanks Ben!!

Would love to see a PJF Performance collab. The amount of information that collab could have is unreal and I think with such different styles of training we could all learn so much.

You deserve a Nobel Prize. If you don’t qualify, they should rewrite the categories. Seriously.

You are a blessing my friend. Similar story of pain from 18 years of football, ending my last game on a stretcher with a broken neck. Never touched a drug in my life before that, then Struggled for 10 years on pain meds, but now 70 days clean, and yes knees feels great, but it has also been an important factor in correcting my thoracic nerve pain!!! I am so grateful for your work, but it’s not WHY I quickly began following you! Im sure most can agree, that it is in combination with your heart. Every video, I can literally feel the passion you have to pay it forward and help others. That inspires me to be the best father, husband and coach I can be. I Look forward to meeting you someday! Until then, I wish you and the entire ATG family well! 💪🏻

Love to see Young Buckets (and maybe Foamie in the backgroundof the court) putting in the work!! I'm 56 and in my first week of ATG / Knee Zero program. Loving it so far!! Hopefully, I can get to dunk again for the first time in over a decade soon!

You guys are legends. It's like watching the Justice League train together.

🔥🔥🔥my last season is coming up, gotta ball this fall. I think your programs have changed my life!

I love this people rarely make videos when it comes to lower body.. your a different breed 💪🏾💯

I'm in Clermont so not super close but close enough to hope to be able to come visit the gym someday! It looks like such a great and positive atmosphere. It's awesome to see the mutual support and encouragement between you all.

At 4:28, this is exactly what I need. I have asked physical therapists, massage therapists, and no one can give me an answer. I think I found it with this! Thank you, I am 43 and used to play college basketball, but i am in so much pain I can't run anymore. I refuse to believe what everyone else is saying, "that I cannot rebuild my legs again, and that I'm just getting older". This should help! Thanks 😊

Love this innovation! And, great way to sell a product directly to your fans - I wish you all the success.

Thank You soo much for this techniques/tipa, I waited my whole life for this! I just startet and cant wait to see resultes : )

I'm 43 and 5ft10. I still try to hoop once a week and can still touch the rim. Watching this motivates me to be able to one day dunk again. I will say I had knee tendonitis real bad the past year in my knees, but doing some of these exercises lately has helped my knees alot, especially the walking reverse on a treadmill and the reverse Nordic exercise. I need to do all of these exercises more often to see if I an dunk a basketball again like I was able to 10 years ago.

Love seeing Alyssa mixing it up with the guys. She's out there gettin' at it, too!

Grateful to found your channel from 2 years.....I hope one day to meet you in person!!!

I’m still young and only 23 had multiple ankle fractures but first time seeing your videos make me wanna get back into ball and trying to dunk the ball and not give up on those dreams and aspirations I once had.

I’ll say this much about ATG. I could never deep squat no matter how much I stretched, but the exercises in the programs offered have yielded so much more progress than any basic static stretches. Truly grateful! A nice bonus is I’m also the only one at my job that can move heavy carts around by myself thanks to backwards sled 😏

OMG... my balance is not that good... 😢 but so happy I discovered your channel. All the way from Miami with a knee injury that never healed right... discovered you with the knee pain video. Working on organizing my time better to do more of your routines consistently... thank you so much... ❤

Great Job ATG family!! This was awesome!!!

These things are gold. Thank you as always.

I'm 55 years old and have a 28 inch vert (as can be seen), after much plyometric work and ATG split squat. This great video may help me to further improve. So far I avoided heavy lifting, but will start squatting this week and see if it proves helpful in several months time. Thank you very much!

I love the emphasis on mastering bodyweight. I think a lot of times people want to rush and get results faster so they start adding weights before they've really mastered formed. At least I know I've been guilty of this!

Wow you guys are amazing. this video is very helpful. May God bless you guys ❤

Absolutely great video as always and I can’t believe you are still answering questions in the comments just wow! I’ll try to keep it as short as possible. I think I might have been doing something wrong when I started zero about 8 months ago. A few years back during athletic activities, my knees and back would hurt but nothing crazy. I didn’t mind too much bc it was very inconsistent. However, I did lose a lot of athleticism that I use to have (I’ve jumped touched 11’7 at 6’3ish with a 8’2 standing reach in HS and had a brief stint playing D1 football before giving it up). During the pandemic and with lifestyle changes I basically stopped doing much all tg. After hearing about ATG I wanted to get back at it and one of my main goals was to try and get back some of my athleticism. The issue though is after starting zero, I started having knee pain and other issues again and more often. The pain was happening outside of sports and activities and almost felt chronic which was confusing. I absolutely believe in ATG so I’m wondering what happened here. I tried to not push it too much but maybe I still did? I also did all of the workouts in the program from the start. Maybe I need to build up one by one? I think with my background I thought I could handle it but I’m not sure. I stopped gym workouts out all tg mainly due to lifestyle again but after about 2 months my pain is all but gone during daily life again. Even though I wasn’t working out I was trying to stay as active as I could like playing basketball, some light running etc. Weirdly enough, my pain is a lot better during sports too and I feel like the ATG workouts did help. I actually feel much better than I did before, even starting to dunk again which I couldn’t at all last year. I definitely would’ve had pain doing the stuff I’m doing now before atg. So, maybe now after giving my joints some rest I’ll be much better off? Sorry that was long but wanted to add some context. I want to get beck into atg but I’m not sure exactly what happened the first time around and I’m wondering if there is anything you recommend. I also would love to do sled work but can’t get to the gym rn so my workouts have been at home. I do know about the magnetic ones with wheels and the reverse treadmill but those are a little pricey. I could just bite the bullet but again wondering if there is anything else that can work as well outside of the ATG workouts I would be doing anyway. Thanks for everything you really are changing the game!

I play volleyball and I use the right-left jump plane about 95% of the time I am jumping because of the way I approach to the ball when it's set to me. It will be interesting to see how working through all the other planes will affect my athletic ability and how high I jump. Maybe it might point out some severe imbalances I have with my legs. Anyways, this content is absolutely amazing thank you for sharing.

perfect timing for this upload ben, i have gained 6 inches in jump height from your ATG videos

Hi Ben. I've been applying your stuff for a month now. I'm 5'7 volleyball player but I lost my vertical due to ankle injuries. I really can't believe how much you helped me with knee pain and getting my vert back and even higher. Within 3 weeks of training I've been able to touch the rim for the first time in my life. I'll keep you posted. Love from 🇵🇭

Much love Ben my brother great stuff as always

Man, I can’t tell you how much I love this video. In my younger years I played a ton of basketball and always wished I could dunk. At my best (and at 5’11”) I was able to grab the rim with two hands. I was always a two-foot jumper and absolutely could not jump off of one foot lol. However, I did hardly any focused strength training to achieve this; just played a lot of ball. I’m 36 now and haven’t been able to do that since sometime in my early twenties most likely. Part of the reason is because of this fucking lower back tightness (and occasionally pain) that I feel like really hinders my athleticism. No major injuries to speak of; likely just years of sitting and lack of movement. I had an MRI a couple years ago, here’s what it said: “L5-S1: There is mild disc bulge, asymmetric to the right. There is no central canal stenosis. There is mild bilateral facet osteoarthritis. There is no neural foraminal stenosis.” More than one PT agrees with me that my symptoms likely aren’t disc-related, and they seem to be on either side of my lumbar spine, which is why I’m cautiously optimistic that this can be worked through. That’s why I’m doing back ability zero right now - in the hopes that, eventually, this lower back tightness/pain will be gone and I can actually start squatting and jumping again without worrying about injuring myself (I stay away from squat and deadlift because I think the constant anterior/posterior articulation of the pelvis at the bottom position (due to insufficient hip ROM) likely pulls too much on my lumbar spine in a bad way due to substantial tightness or some such; it seems to be a cumulative effect over time so I’m just avoiding those movements for now). But yeah basically I can’t do a full power jump right now because of this issue, nor do I feel like I can safely squat or deadlift for the time being. Anyways, I’ve been doing back ability zero for a few weeks and I feel like I’ve definitely seen some improvement, but I’m not out of the woods just yet. I still lack quite substantially in several areas of hip mobility, let alone strength (since I don’t possess that full ROM I’m not strong in it either). I have seen my ROM improve across the board but this seems to be an incredibly incremental and slow process. I realize that a few weeks is nothing on the timescale; I probably shouldn’t really reevaluate until I’ve been doing it for 2-3 months at least. But so far I haven’t felt like I’ve got to the absolute core of this issue (no pun intended); it feels like I’m working toward it from the top and the bottom but I haven’t reached it yet. One thing that really can exacerbate it are hanging straight leg raises; I really can feel it pull hard and hurt with my legs near 90 degrees (in my lower back). So anyways; I’m trying to maintain a positive mindset with the hope that one day I might be done with this lower back shit and be able to actually jump and train hard without fear of hurting myself. And who knows, maybe even dunk someday. If I could grab the rim with two hands without any real training, that would seem to indicate a higher potential for my vertical jump WITH training… If you have any motivational words (or perhaps thoughts on what I might be dealing with given my symptoms) feel free to share lol!

The Goat of sports health ❤

For athletic beast this is the best video to learn game. Thank You fam❤

Been following since 2020 and this is the video I've been waiting for! I need a foam ball to practice but my vertical has steadily increased these past 3 years and I can one hand dunk. Trying to slam it with authority with two hands!

Connor really did that for youtube 😂 hope he’s okay. Great video as always

The easier way to teach jumping off the other leg is to start with a 1 or zero step approach, then add speed and power and coordination, then add 1 step at a time. That way they don’t stutter and do the wrong plant anyway haha. I’m in Sarasota now, getting tempted to sign up for a month to just train one time in person! Also Connor should take up HJ. He’s got the same build and bounce as Barshim (gold medalist). I don’t know his speed, but he’s got the body and bounce of a 7’3” HJer at least.

Firstly, thank you for what you do, you’re a Saint in this digital age. Truly you can see the passion to help people in every word you speak! Second, have you thought at all about what a “sled” exercise looks like for upper body? I suffer from joint discomfort from my head to my toes. Thanks to your program, my lower body has improved significantly in a year. But my elbows, shoulders, and wrist still suffer. I would love to see what you think about this!

Your videos have aroused my interest in these topics, thanks for sharing your experience and knowledge.

How long would it take Ben for the transformation that you got if someone committed their life to it and slept great, ate great, and worked out as much as needed optimally? Thank you so much Ben, I owe you 50% of my salary when I go pro

5:56 this alone after one night omg. Just came from the court and already jumping 3- 4 inches higher. This is insane. Stuff really worked.

Thank you for all of these videos !

super helpful video bro, more health to you and your fam

Olympic style weightlifter still trying to touch rim over here.

Years later and I still love the content and overall style ❤❤👑

Really helpful to see all the different people trying all these exercises.

dude, this stuff is gold. Even paratroopers in the Army would greatly benefit from this kind of training. I can't tell you how many of my buddies would have knee problems from poor landing. I'd also like a better vertical for things on certain obstacle courses too.

DUDE THANK YOU FOR DEDICATING YOUR LIFE TO THIS

Awesome video, will implement to my workout, and await the results!

Way to go Alyssa, rooting for you.

I'm thoroughly impressed by this video. I didn't expect to be as someone who dunked easily as a teenager. The techniques for developing leg drive and knee strength and stability are world class. Thank you!

DAAAANG!!!! The knowledge here. Ya boy is dropping dimes!!!

Thanks man, being suffer from basketball knee injury. Everytime when try to push to next level, then knee pain will stop me from improve and my athleticism decrease. Really depressed. Thank GOD that able to see ur video. ❤❤❤.

I'm actually hype this man went from helping my knee pain, years ago, and I always come back. To now, he's actually training KZfaq ballers. That's that hard work right there, and passion that I love. 🙏🏿🏀🔥🔥🔥

All I can say is thank you to you, your family and the amazing group of like minded individuals.

This video was a joy to watch. I remember in 2021 when I saw my first Kneesovertoes guy video ("From 19 to 42 vertical") I became inspired in trying to jump to touch the rim again. When I was 18 I dunked a pickle ball at 5 foot 8. I am 44 years old now and I am trying to replicate this feat hopefully by my 50th birthday. Just like Kadour Ziani can still dunk at age 50.

18:01 this quick explanation of the 6 zones is terrific. 👍🏻

I need to incorporate the first few exercises to my leg routine. Awesome video

Dayum, amazing stuff, thank you so much 🙏🏼🙏🏼🙏🏼

Marcus looks almost like a double jump. First thrust, then his legs come up and stay at that level while he thrusts up from that position in the air. So cool.

The energy in that room was amazing

Been doing the sled for a month and now when I get on the treadmill with 30lb vest I can go twice as far without getting hurt while walking at 3.2 miles and 2% grade. I think I can jump to 40lbs which was my goal. I also work with X3 and doing split squats with the ankle supports. Starting with no weight or band until I can do them at floor level. No pain in knees. I use a slant board to stretch my calves and then step over with one foot that stretches my calve and hip. Thanks for all your work it's really accelerated me to my goal.

That's a deep farkin squat Just got a gym membership and am going about 90 degrees, this is all good encouragement/info

Big ups! Powerful video 🦵🏼💪🏼

Mixed ATG in with all training for a while now, this will be my training program exclusively for the next three months!

You are simply amazing!!

Awesome video. I really appreciate the format of the recent videos with live demos and showing regressions from multiple perspectives and multiple people. As one of the crazy ATG followers who isn’t in it for basketball or jumping, could we get something like this for sprinting? I’d love to see how things like trap-3 help sprinting or serving for tennis. I love the potential and would just like to see a wider breadth if possible. Thanks regardless!!

Thank you for this elaborated video.

35 minute video and the enthusiasm and excitem to explain each never dropped

I started lifting weights around 18 years ago, play sports here and there but never really paid attention at hamstring strength beyond the standard Romanian deadlift. With his logical, attentive and straightforward approach, Ben has convinced me to for once in my life train my hamstrings directly via the Nordic curl. Did 2 sets of 10 just now, just the negative portion with the assistance of a moderate strength resistance band. Now my hamstrings are fried and I have never felt such a strong mind-muscle connection to them before this. I'm gradually implementing ATG's fundamentals into my mom's weight lifting program, which has been going on for more than 5 years. at 56 years old, 2 weeks ago she participated in this roughly 14 mile mountain hike (a lot of going uphill and steep, steep downhill, which requires excellent deceleration from the tibialis as Ben often talks about), competing against many others, reached the finish line before 200 other people, many far younger than her, not to mention many people didn't even reach the finish line). After the race, she said one of the limiting factors that makes her feel not so confident in racing hard was her knees, not particularly weak per se but not really strong and stable. So it's knee-focused weight lifting in the upcoming months for her! Keep doing excellent work Ben and team, I have great hope in your aim of spreading ATG programs to all countries on earth.

Fun video! And thank you for yet another demo of the kot calf raise, which I am still working on fixing an imbalance between left and right side post injury. (And I still need to bend my knee a bit more!) It took me so many months to be able to do a single leg calf raise and I doubt I would have made it there without Zero. Loved seeing Alissa demo the kot calf raise also! WTG Alissa on that nordic also. You made them both look easier than they are! It was fun to see your demos too.

This dude is actually pretty funny to watch cause he's got tons of energy like a mad scientist or something lol Good stuff. I'm trying to remember as much as I can so I have the information even when I'm outdoors with no equipment. Thanks to everyone these days that has simplified this stuff. I was just saying to my Moms "I wish I knew this shit in high school". Even our coaches weren't focused on this stuff so we grew up thinking it was some sort of natural gift to "be like Mike" and that's not the whole truth. God bless.

Firstly knees over toes guy, I love your videos. They have inspired me to get stronger, particularly in the legs. I don’t remember if this tip came from this vid, but when trying to grow you hip flexors, you could buy a rubber band to attach the weight to your foot to lift the weight. Well, just now I thought of an idea to solve that without the rubber band: take a shoe, tie a dumbbell to the lace, put on the shoe, and lift.

I realized watching my dude struggle with the two-foot jump timing that it's easier to execute different approaches by pointing my shoulder at the rim. Like doing a Jordan leaner dunk. Like you did at 30:53. Left-Right = point right shoulder to rim. Right-Left = point left shoulder to rim. It makes the move feel more natural without having to think about it. Love your vids Ben!! I'm a believer. Over 40, I think I can get back above the rim doing this.

For me I think the legs raised in the jump is something more common amongst shorter players because it’s a balance thing learned to change shot mid dunk/layup into a reverse etc so legs come up then legs extend on change of shot to counter balance stabilise so every jump just becomes legs raised by learned habit. Tall people generally won’t find they need to and feel less safe to do.

I’m subscribing to ATG online now! I used to be able to grab rim but tore my ACL and meniscus. And now jumping is awkward and painful. I’m hoping this will get me to dunking!🎉

This kind content should be paid. The quality is so high

I hope to get my first dunk. My vertical is 90cm (35.5inch), I am 5'4 and let me tell you that I have never had pain in my knees. Only a month ago I got tendonitis, but a very slight tendonitis, but I am glad to have found this channel. It really has many foundations that have helped me. helped me increase my vertical quite a bit in a short time now I only have 18cm left to make my first dunk and go for it ​​​​​​💪​ (I have 16 yrs old)

I love that you include your wife in the videos. Wonderful longform video. Im sure the editing takes a while! Thanks for the concepts!.

wow i never realized that last part lol. thanks for this.

Trying to get my first dunk soon. Been doing your stuff for a little bit now. 💪🏻

Congratulations on 1 Million!

Great video, really comprehensive.