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KneeOverToesGuy

@kneeovertoesguy • 239,827 subscribers

I teach everything I know for free here, and for further help with my programs ($19 to $99 a month) and the equipment I make: https://t.co/hTLLgOMSrh

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I believe so many of us thinking we have “bad knees” could actually start improving them immediately! The key is to ASSIST ourselves to get into the positions we think we’ve lost, and gradually rebuild, over time:

I believe so many of us thinking we have “bad knees” could actually start improving them immediately! The key is to ASSIST ourselves to get into the positions we think we’ve lost, and gradually rebuild, over time:

2,675,244 Aufrufe

Thank you Bryan Johnson. Jefferson is amazing. I will try to summarize the general dunk formula right now: 1. Height is a huge factor 2. Genetic jumping starting point 3. Age and injury history Then I would say 2 main things go missed: 1. Not being able to palm a ball is a huge barrier - not only to putting the ball through the rim, but holding back the JUMP INTENT itself. A small or foam ball (and even low rim if needed) can be a breakthrough to BECOMING A GOOD JUMPER. Getting well up over the rim is the first step and you can get better quality jumps without holding a ball. 2. A full squat. Think Wemby, 7+ feet tall, no chance genetically to be an Olympic weightlifter but then the top Olympic weightlifter of all time, pound for pound, is like 5’5” and no chance blocking Webmy’s dunk - and so FULL SQUAT tends to go missing! It gets overlooked. But I’ve seen NOTHING come close to how much it SUPPORTS dunk goal, because it strengthens legs AND KNEES. It’s almost like the worse you are at full squat, the more potential is waiting for you. For dunking, knee is NOT #1 power but knee PAIN is #1 BARRIER. Even in pro dunking you’ll now find the majority full squat. I personally coached many of them 8 years ago and it changed dunking, behind the scenes, forever. I’m not saying to work through pain. Here and on a weekly basis I post pain-free full squat strategy. 3. Similarly, seated calf machine goes underrated for extra Achilles support. So if we recap: Dunk is largely your starting point you can’t do anything about. But you can do a LOT with uninhibited jumping - that means neither ball nor knee pain or Achilles pain holding you back. Then, yes, any other power method is valid and can further boost! Doesn’t help that from 1970s to today, in many textbooks, “NO KNEE OVER TOES / NO FULL SQUAT” was forced on millions of students, despite no long-term research, which now shows that mistake.

Thank you Bryan Johnson. Jefferson is amazing. I will try to summarize the general dunk formula right now: 1. Height is a huge factor 2. Genetic jumping starting point 3. Age and injury history Then I would say 2 main things go missed: 1. Not being able to palm a ball is a huge barrier - not only to putting the ball through the rim, but holding back the JUMP INTENT itself. A small or foam ball (and even low rim if needed) can be a breakthrough to BECOMING A GOOD JUMPER. Getting well up over the rim is the first step and you can get better quality jumps without holding a ball. 2. A full squat. Think Wemby, 7+ feet tall, no chance genetically to be an Olympic weightlifter but then the top Olympic weightlifter of all time, pound for pound, is like 5’5” and no chance blocking Webmy’s dunk - and so FULL SQUAT tends to go missing! It gets overlooked. But I’ve seen NOTHING come close to how much it SUPPORTS dunk goal, because it strengthens legs AND KNEES. It’s almost like the worse you are at full squat, the more potential is waiting for you. For dunking, knee is NOT #1 power but knee PAIN is #1 BARRIER. Even in pro dunking you’ll now find the majority full squat. I personally coached many of them 8 years ago and it changed dunking, behind the scenes, forever. I’m not saying to work through pain. Here and on a weekly basis I post pain-free full squat strategy. 3. Similarly, seated calf machine goes underrated for extra Achilles support. So if we recap: Dunk is largely your starting point you can’t do anything about. But you can do a LOT with uninhibited jumping - that means neither ball nor knee pain or Achilles pain holding you back. Then, yes, any other power method is valid and can further boost! Doesn’t help that from 1970s to today, in many textbooks, “NO KNEE OVER TOES / NO FULL SQUAT” was forced on millions of students, despite no long-term research, which now shows that mistake.

70,812 Aufrufe

Despite all our scientific knowledge, today’s youth are the least physically fit in history. 🧵 This thread explains 5 things my wife and I start doing about that this year…

Despite all our scientific knowledge, today’s youth are the least physically fit in history. 🧵 This thread explains 5 things my wife and I start doing about that this year…

703,280 Aufrufe

I spent almost a decade thinking I had worse knees than all my friends. Reached my 20s a mess: surgery, painkillers, nicknamed “old man.” I’d have never believed I’d one day be able to dunk, with superhuman knees. 🧵 “21st CENTURY” knee training changed my life forever…

I spent almost a decade thinking I had worse knees than all my friends. Reached my 20s a mess: surgery, painkillers, nicknamed “old man.” I’d have never believed I’d one day be able to dunk, with superhuman knees. 🧵 “21st CENTURY” knee training changed my life forever…

604,116 Aufrufe

Day 1 on our land!!! If you were building a modern education system from the ground up, what would you do? First thing I’m doing is setting up fruit/veg sections for each kid to be responsible for: grow > eat > sell > finances (eventually taxes, which often used to be taught!) > savings. Now you finish school with savings, with SKILLS, with a good shot at doing something purposeful and being a net positive for society, while having an epic life yourself.

Day 1 on our land!!! If you were building a modern education system from the ground up, what would you do? First thing I’m doing is setting up fruit/veg sections for each kid to be responsible for: grow > eat > sell > finances (eventually taxes, which often used to be taught!) > savings. Now you finish school with savings, with SKILLS, with a good shot at doing something purposeful and being a net positive for society, while having an epic life yourself.

43,883 Aufrufe

The ATG School One-Pager I’m not trying to reinvent schooling. There are just a handful of things I believe in which I haven’t seen in any school I’ve been around as a student or parent. Policy #1: Each student gets to be responsible for growing some of their own food, no matter how small, and THROUGHOUT schooling (not just a quickie project here or there). Policy #2: Minimum 1:1 ratio of time NOT SITTING IN THE CLASSROOM. What you do with this is up to you. There are so many real world skills, sports, gardening, music, etc. The strict ratio in the school day is the key for me. Common sense and personal interests can take it from there. Policy #3: Daily time to read whatever you want to read about. The biggest barrier for my reading was INTEREST. Be there to ensure the book is at their level, and to help them if they don’t understand something. Other than that, LET THEM ENJOY READING, ALL THE WAY THROUGH SCHOOL, not just in early years. Policy #4: (This is the most unusual yet the biggest reason I’m in education.) High school is a 50/50 bridge to winning in real life. Mornings are for actual work, making and SAVING UP MONEY. Afternoons are for learning finances and professional skills of YOUR INTEREST. With average work, you’ll finish school with $50,000-$100,000 in the bank, more skills than the norm, and a greater chance of creating your life and work from there on out, rather than conforming to make a paycheck. Policy #5: As part of the high school 50/50 system, ensure each student learns the adult financial red tape in your state/country before you’ve got bills, kids, etc.

The ATG School One-Pager I’m not trying to reinvent schooling. There are just a handful of things I believe in which I haven’t seen in any school I’ve been around as a student or parent. Policy #1: Each student gets to be responsible for growing some of their own food, no matter how small, and THROUGHOUT schooling (not just a quickie project here or there). Policy #2: Minimum 1:1 ratio of time NOT SITTING IN THE CLASSROOM. What you do with this is up to you. There are so many real world skills, sports, gardening, music, etc. The strict ratio in the school day is the key for me. Common sense and personal interests can take it from there. Policy #3: Daily time to read whatever you want to read about. The biggest barrier for my reading was INTEREST. Be there to ensure the book is at their level, and to help them if they don’t understand something. Other than that, LET THEM ENJOY READING, ALL THE WAY THROUGH SCHOOL, not just in early years. Policy #4: (This is the most unusual yet the biggest reason I’m in education.) High school is a 50/50 bridge to winning in real life. Mornings are for actual work, making and SAVING UP MONEY. Afternoons are for learning finances and professional skills of YOUR INTEREST. With average work, you’ll finish school with $50,000-$100,000 in the bank, more skills than the norm, and a greater chance of creating your life and work from there on out, rather than conforming to make a paycheck. Policy #5: As part of the high school 50/50 system, ensure each student learns the adult financial red tape in your state/country before you’ve got bills, kids, etc.

31,870 Aufrufe

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Lowest price for USA-made 100% organic cotton shorts @ATGUSAMade I hope these inspire someone out there to build closer to home, wherever that is.

Lowest price for USA-made 100% organic cotton shorts @ATGUSAMade I hope these inspire someone out there to build closer to home, wherever that is.

KneeOverToesGuy

22,521,249 Aufrufe • vor 11 Monaten

Knee Ability Zero Manual This has helped people to 1000s of knee success stories, but please understand this is not a quick video (11 minutes). The purpose is a deeper study for someone wanting to better understand and apply this subject. Hope it helps.

Knee Ability Zero Manual This has helped people to 1000s of knee success stories, but please understand this is not a quick video (11 minutes). The purpose is a deeper study for someone wanting to better understand and apply this subject. Hope it helps.

KneeOverToesGuy

12,263,641 Aufrufe • vor 1 Jahr

🧵 Hoop Dreams Self-Development System As I’m back coaching youth basketball, I’ve assembled my dribbling, passing, shooting, moves, dunking, and strength/mobility systems, as I wish had existed. The goal is MEASURABLE systems to professional fundamentals: 1/9. Dribble

🧵 Hoop Dreams Self-Development System As I’m back coaching youth basketball, I’ve assembled my dribbling, passing, shooting, moves, dunking, and strength/mobility systems, as I wish had existed. The goal is MEASURABLE systems to professional fundamentals: 1/9. Dribble

KneeOverToesGuy

5,056,606 Aufrufe • vor 10 Monaten

The ATG USA Buddy Sled is a specific solution I kneeded for a school I’ve been helping. For my own workouts, I use the resisted treadmill - and all my shoes and equipment are on sale for the holidays! This video also covers the history of sled dragging:

The ATG USA Buddy Sled is a specific solution I kneeded for a school I’ve been helping. For my own workouts, I use the resisted treadmill - and all my shoes and equipment are on sale for the holidays! This video also covers the history of sled dragging:

KneeOverToesGuy

3,557,110 Aufrufe • vor 1 Jahr

How to Start Improving Bad Knees Right Now These first two steps of my Knee Ability Zero program have consistently helped thousands of people:

How to Start Improving Bad Knees Right Now These first two steps of my Knee Ability Zero program have consistently helped thousands of people:

KneeOverToesGuy

7,547,116 Aufrufe • vor 3 Jahren

George Hackenschmidt Squat SOLUTIONS Anyone who goes to the gym can benefit from these solutions at some point in life. Thank you for helping me keep Hack’s true work alive. 🤝

George Hackenschmidt Squat SOLUTIONS Anyone who goes to the gym can benefit from these solutions at some point in life. Thank you for helping me keep Hack’s true work alive. 🤝

KneeOverToesGuy

58,699 Aufrufe • vor 21 Tagen

Mary Smith Breaks 85-89 200m WORLD RECORD and How to START Knee Over Toes Training

Mary Smith Breaks 85-89 200m WORLD RECORD and How to START Knee Over Toes Training

KneeOverToesGuy

64,281 Aufrufe • vor 1 Monat

Thank you Bryan Johnson. Jefferson is amazing. I will try to summarize the general dunk formula right now: 1. Height is a huge factor 2. Genetic jumping starting point 3. Age and injury history Then I would say 2 main things go missed: 1. Not being able to palm a ball is a huge barrier - not only to putting the ball through the rim, but holding back the JUMP INTENT itself. A small or foam ball (and even low rim if needed) can be a breakthrough to BECOMING A GOOD JUMPER. Getting well up over the rim is the first step and you can get better quality jumps without holding a ball. 2. A full squat. Think Wemby, 7+ feet tall, no chance genetically to be an Olympic weightlifter but then the top Olympic weightlifter of all time, pound for pound, is like 5’5” and no chance blocking Webmy’s dunk - and so FULL SQUAT tends to go missing! It gets overlooked. But I’ve seen NOTHING come close to how much it SUPPORTS dunk goal, because it strengthens legs AND KNEES. It’s almost like the worse you are at full squat, the more potential is waiting for you. For dunking, knee is NOT #1 power but knee PAIN is #1 BARRIER. Even in pro dunking you’ll now find the majority full squat. I personally coached many of them 8 years ago and it changed dunking, behind the scenes, forever. I’m not saying to work through pain. Here and on a weekly basis I post pain-free full squat strategy. 3. Similarly, seated calf machine goes underrated for extra Achilles support. So if we recap: Dunk is largely your starting point you can’t do anything about. But you can do a LOT with uninhibited jumping - that means neither ball nor knee pain or Achilles pain holding you back. Then, yes, any other power method is valid and can further boost! Doesn’t help that from 1970s to today, in many textbooks, “NO KNEE OVER TOES / NO FULL SQUAT” was forced on millions of students, despite no long-term research, which now shows that mistake.

Thank you Bryan Johnson. Jefferson is amazing. I will try to summarize the general dunk formula right now: 1. Height is a huge factor 2. Genetic jumping starting point 3. Age and injury history Then I would say 2 main things go missed: 1. Not being able to palm a ball is a huge barrier - not only to putting the ball through the rim, but holding back the JUMP INTENT itself. A small or foam ball (and even low rim if needed) can be a breakthrough to BECOMING A GOOD JUMPER. Getting well up over the rim is the first step and you can get better quality jumps without holding a ball. 2. A full squat. Think Wemby, 7+ feet tall, no chance genetically to be an Olympic weightlifter but then the top Olympic weightlifter of all time, pound for pound, is like 5’5” and no chance blocking Webmy’s dunk - and so FULL SQUAT tends to go missing! It gets overlooked. But I’ve seen NOTHING come close to how much it SUPPORTS dunk goal, because it strengthens legs AND KNEES. It’s almost like the worse you are at full squat, the more potential is waiting for you. For dunking, knee is NOT #1 power but knee PAIN is #1 BARRIER. Even in pro dunking you’ll now find the majority full squat. I personally coached many of them 8 years ago and it changed dunking, behind the scenes, forever. I’m not saying to work through pain. Here and on a weekly basis I post pain-free full squat strategy. 3. Similarly, seated calf machine goes underrated for extra Achilles support. So if we recap: Dunk is largely your starting point you can’t do anything about. But you can do a LOT with uninhibited jumping - that means neither ball nor knee pain or Achilles pain holding you back. Then, yes, any other power method is valid and can further boost! Doesn’t help that from 1970s to today, in many textbooks, “NO KNEE OVER TOES / NO FULL SQUAT” was forced on millions of students, despite no long-term research, which now shows that mistake.

KneeOverToesGuy

70,812 Aufrufe • vor 1 Monat

90s Chicago Bulls Squat SOLUTION Al Vermeil = only strength coach in history to win both NBA & NFL rings! There’s so much I’d like to cover on this topic, I’ll continue to break it down over the coming days…

90s Chicago Bulls Squat SOLUTION Al Vermeil = only strength coach in history to win both NBA & NFL rings! There’s so much I’d like to cover on this topic, I’ll continue to break it down over the coming days…

KneeOverToesGuy

39,600 Aufrufe • vor 1 Monat

Maybe you don’t have a bad back? The lower back was mysterious to me, but having now coached people to hundreds of lower back success stories, it’s become simple. The YouTube version of this video goes into more detail on how we fully address this area:

Maybe you don’t have a bad back? The lower back was mysterious to me, but having now coached people to hundreds of lower back success stories, it’s become simple. The YouTube version of this video goes into more detail on how we fully address this area:

KneeOverToesGuy

942,446 Aufrufe • vor 3 Jahren

Thank you Joe Rogan for the incredibly kind words in your podcast with Zuck!!! I’m glad I started putting all my content into series so anyone can study from scratch, relatively quickly but fully: Here’s the Knee Ability Series so far: Part 1: Part 2: Part 3:

Thank you Joe Rogan for the incredibly kind words in your podcast with Zuck!!! I’m glad I started putting all my content into series so anyone can study from scratch, relatively quickly but fully: Here’s the Knee Ability Series so far: Part 1: Part 2: Part 3:

KneeOverToesGuy

481,152 Aufrufe • vor 1 Jahr

My Mom’s Strategy to Avoid Knee & Hip Replacements I started coaching her at age 64 and she is now 72. She does this as part of a well-rounded routine of short and simple workouts, and I post all the exercises on my page, with step-by-step progressions. Weak and stiff quads/knees and glutes/hips are the major strength and flexibility factors for knee and hip replacement. Pretty awesome that everyone can access possibly the single most smooth and effective exercise to help handle all those points! The mistake of “no knees over toes” prevented some of the best solutions from becoming common knowledge. Knee over toes = more pressure on knee, but long-term research now shows the truth: ABILITY with knee over toes = greater protection and longevity. This progression helps put you in control of these factors, at your level, without pain. I teach everything I know for free here, and for further help with my ATG Basics program ($19 to $99 a month):

My Mom’s Strategy to Avoid Knee & Hip Replacements I started coaching her at age 64 and she is now 72. She does this as part of a well-rounded routine of short and simple workouts, and I post all the exercises on my page, with step-by-step progressions. Weak and stiff quads/knees and glutes/hips are the major strength and flexibility factors for knee and hip replacement. Pretty awesome that everyone can access possibly the single most smooth and effective exercise to help handle all those points! The mistake of “no knees over toes” prevented some of the best solutions from becoming common knowledge. Knee over toes = more pressure on knee, but long-term research now shows the truth: ABILITY with knee over toes = greater protection and longevity. This progression helps put you in control of these factors, at your level, without pain. I teach everything I know for free here, and for further help with my ATG Basics program ($19 to $99 a month):

KneeOverToesGuy

101,759 Aufrufe • vor 5 Monaten

In SIMPLE Terms: Fascia, Muscle, Tendon, Ligament & Bone, With Training Progressions! This shows the 4 main exercises I use for my parents (age 69, 72):

In SIMPLE Terms: Fascia, Muscle, Tendon, Ligament & Bone, With Training Progressions! This shows the 4 main exercises I use for my parents (age 69, 72):

KneeOverToesGuy

40,140 Aufrufe • vor 1 Monat

The TRUTH About Squat Range of Motion I believe you CAN handle the truth. Let me know if anything doesn’t make sense and I’ll keep working to explain it better.

The TRUTH About Squat Range of Motion I believe you CAN handle the truth. Let me know if anything doesn’t make sense and I’ll keep working to explain it better.

KneeOverToesGuy

63,363 Aufrufe • vor 3 Monaten

Huge thanks to Andrew D. Huberman, Ph.D. for having my back on your recent podcast! For anyone scared of knee over toes - I get it because I was, too. It was the REGRESSIONS that got my knees out of the muck and gave me a new life, so I’ve attached a video here of the 4 main ones I used:

Huge thanks to Andrew D. Huberman, Ph.D. for having my back on your recent podcast! For anyone scared of knee over toes - I get it because I was, too. It was the REGRESSIONS that got my knees out of the muck and gave me a new life, so I’ve attached a video here of the 4 main ones I used:

KneeOverToesGuy

231,379 Aufrufe • vor 1 Jahr

This is the only deadlift currently in my regimen. I also do back extensions as shown in this video. This was to clarify my band setup, per questions from the longer Speed Series I’m doing. Parts 1 & 2 are done and linked below:

This is the only deadlift currently in my regimen. I also do back extensions as shown in this video. This was to clarify my band setup, per questions from the longer Speed Series I’m doing. Parts 1 & 2 are done and linked below:

KneeOverToesGuy

47,554 Aufrufe • vor 3 Monaten

The First 4 Exercises I Suggest Teaching Your Kids, Plus Giveaway! Simply tap the repost button and I’ll pick a winner this weekend for the slant and parallettes used in this video! (They are $30 and $50 at Thanks for watching!

The First 4 Exercises I Suggest Teaching Your Kids, Plus Giveaway! Simply tap the repost button and I’ll pick a winner this weekend for the slant and parallettes used in this video! (They are $30 and $50 at Thanks for watching!

KneeOverToesGuy

243,916 Aufrufe • vor 2 Jahren

This is an exercise I have used to help create life-changing knee results for clients ranging from grandparents to pro athletes with the highest knee demands in the world. In this video thread let’s start by looking at those highest demands…

This is an exercise I have used to help create life-changing knee results for clients ranging from grandparents to pro athletes with the highest knee demands in the world. In this video thread let’s start by looking at those highest demands…

KneeOverToesGuy

51,506 Aufrufe • vor 3 Monaten

Another World-Record-Breaker Training Tibs CONTEXT & Education Summary: -trained naturally when decelerating and jumping (especially off one foot) -useful in well-rounded lower body REHAB -when in doubt… only takes a minute or less!

Another World-Record-Breaker Training Tibs CONTEXT & Education Summary: -trained naturally when decelerating and jumping (especially off one foot) -useful in well-rounded lower body REHAB -when in doubt… only takes a minute or less!

KneeOverToesGuy

23,201 Aufrufe • vor 1 Monat

Knee Ability For Young Athletes My chronic knee pain started at age 12. By 18 I was a surgical mess. This formula now has thousands of success stories for adults, with zero equipment. Here’s how I would adapt it for my younger self. I also wrote this as a thread:

Knee Ability For Young Athletes My chronic knee pain started at age 12. By 18 I was a surgical mess. This formula now has thousands of success stories for adults, with zero equipment. Here’s how I would adapt it for my younger self. I also wrote this as a thread:

KneeOverToesGuy

211,671 Aufrufe • vor 2 Jahren