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ATG Basics: Back Extension (& Basic Lower Spine Trio) For most people with back problems, the BASICS are way out, not even understood, and far from a step-by-step plan. I’ve used this to help 1000s of people to better lives, and it’s simple. Life can be hard, but when... show more

KneeOverToesGuy

239,602 subscribers

30,927 次观看 • 5 个月前 •via X (Twitter)

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7 条评论

Mike G. 的头像

Mike G.5 个月前

ATG protocols have significantly improved my ability, not just in fitness. moving houses, people know how arduous it can be... ATG has given functionality back to me more than any general lifting routine ever could have. Happy to have earned level 1 cert in ATG

KneeOverToesGuy 的头像

KneeOverToesGuy5 个月前

Wow! Thank you and WELL DONE!

Mike G. 的头像

Mike G.5 个月前

Thank you Ben, you are a difference maker and share great knowledge

Jyothi VH 的头像

Jyothi VH5 个月前

So true. We ignore our backs, they get tight, hamstrings follow. Even after years of training + yoga, life creeps in and everything locks up. Learning to properly activate those muscles is everything. Great reminder!

KneeOverToesGuy 的头像

KneeOverToesGuy5 个月前

🙏

Brady Garcia 的头像

Brady Garcia5 个月前

This is very beneficial for practical general populations. When designing programs its important know who you are working with and informing them of the benefits of each movement. This will help with keeping them engaged and consistency is key. @invinceible24 #PSUClinExPhys

Engineering is the Answer 的头像

Engineering is the Answer5 个月前

Little physics tip, this rotation creates torque about your hips and lower back. T = Force x distance If you’re limited in the weight you have or want to bump up the load, you can hold the weight out further. I’ll shift the plate after a few warm up reps to my head or further

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KneeOverToesGuy

32,487 次观看 • 4 个月前

How to APPLY The Truth About Full Squats With Knees Over Toes This gives you my best squat stuff from 16 years coaching it. Hope it helps! I teach everything I know for free here, and for further help with my ATG Basics or Pro Sports programs ($19 to $99 a month), as well as the custom equipment I make for my coaching:

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KneeOverToesGuy

22,075 次观看 • 4 个月前

How to Rebuild Your Deep Squat! Been coaching knees over toes almost 16 years, and LONG-term this is the single biggest difference-maker I’ve seen. I teach all the progressions I use here for free, and I makeshift anything I can for free or cheap. For further help with my ATG Basics program ($19 to $99 a month):

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KneeOverToesGuy

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How to Smoothly Fortify Your Natural Squat The most life-changing basics I’ve seen in my 16 years of coaching are actually SIMPLE. Universities getting involved in exercise made this complex because a theory of “no knees over toes” was pushed with authority on millions of graduates despite no long-term research. Long-term research shows: “Contrary to commonly voiced concern, deep squats do not contribute increased risk of injury to passive tissues.” And, “Provided that technique is learned accurately under expert supervision and with progressive training loads, the deep squat presents an effective training exercise for protection against injuries and strengthening of the lower extremity.” But none of the modern research then explains HOW to start or progress. COUNTERBALANCE is a key factor that consistently helps people start and progress. Over time, you can progress the loading closer and/or heavier to your body, to an amount of ability that feels right for your demands in life. You would still have no guarantees, as life is NOT a fully predictable game, but on average you’d be better off long-term by addressing your natural abilities rather than avoiding them. I teach everything I know here for free. For further help with my ATG Basics and Pro Sports programs ($19 to $99 a month):

KneeOverToesGuy

42,582 次观看 • 3 个月前

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KneeOverToesGuy

101,759 次观看 • 3 个月前

I do NOT believe in working though pain, but IF you can find a pain-free way to get going on full squats, modern research has consistently shown them to reduce knee pain and improve the longevity of the knees. $2 2x4” and $2 cinder block Programs, coaching, and custom equipment: ATG Exercise Coaching

I do NOT believe in working though pain, but IF you can find a pain-free way to get going on full squats, modern research has consistently shown them to reduce knee pain and improve the longevity of the knees. $2 2x4” and $2 cinder block Programs, coaching, and custom equipment: ATG Exercise Coaching

KneeOverToesGuy

61,811 次观看 • 5 个月前

ATG USA Shoes Update 99% of our shoes are not made here. Most of them used to be. I’m simply trying to help bring back some balance. I think it’s gone too far. I think root solutions get really simple, and this is a really simple problem that now puts extra financial stress on the average person here.

ATG USA Shoes Update 99% of our shoes are not made here. Most of them used to be. I’m simply trying to help bring back some balance. I think it’s gone too far. I think root solutions get really simple, and this is a really simple problem that now puts extra financial stress on the average person here.

KneeOverToesGuy

24,587 次观看 • 6 个月前

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 次观看 • 11 个月前

7 Reasons I Love Full Hex Squats! 1. Step-ups and split-squats on some sort of podium have already been go-tos for me for the past 15 years of knee rehab and coaching, and anyone can access these for free or dirt cheap. 2. Not everyone wants to jump into barbell squats. My parents maintain bodyweight. I advise young athletes to master one leg at a time first. Both user-friendly from this. 3. Sophomore year of high school I injured my neck from being pushed into heavy barbell squats. Full hex squat allows you to build some upper back first. 4. My best friend in high school broke his back while maxing out barbell squats. Spent the next year in a metal brace. When your legs can’t handle a full hex squat, you’re in a DEADLIFT, not a GOODMORNING. Deadlift has way easier leverage, so you’re way safer. 5. Hex squat isn’t as good for lower back building, but for me, my parents, and my teenage students, back extension is already my go-to to build lower back muscles at higher reps BEFORE worrying about max loads. (To be clear: 1-5 above are amazing PREP/HELPERS for barbell squats if you so desire!) 6. If a young person does want to see their peak strength, a regular hex deadlift is a very safe and accurate option. 7. The same hex is advantageous for forward and backward farmer’s walks to help your ankles and grip keep up with your new power! (These podiums won’t be good biz since they’re made in USA, small batches, but these are easy to mimic or copy. ETA 6 weeks to first batch for sale, for those interested.) Pre-assembled, fold-out-and-get-to-work back extension: Mobility Made Simple program and coaching:

7 Reasons I Love Full Hex Squats! 1. Step-ups and split-squats on some sort of podium have already been go-tos for me for the past 15 years of knee rehab and coaching, and anyone can access these for free or dirt cheap. 2. Not everyone wants to jump into barbell squats. My parents maintain bodyweight. I advise young athletes to master one leg at a time first. Both user-friendly from this. 3. Sophomore year of high school I injured my neck from being pushed into heavy barbell squats. Full hex squat allows you to build some upper back first. 4. My best friend in high school broke his back while maxing out barbell squats. Spent the next year in a metal brace. When your legs can’t handle a full hex squat, you’re in a DEADLIFT, not a GOODMORNING. Deadlift has way easier leverage, so you’re way safer. 5. Hex squat isn’t as good for lower back building, but for me, my parents, and my teenage students, back extension is already my go-to to build lower back muscles at higher reps BEFORE worrying about max loads. (To be clear: 1-5 above are amazing PREP/HELPERS for barbell squats if you so desire!) 6. If a young person does want to see their peak strength, a regular hex deadlift is a very safe and accurate option. 7. The same hex is advantageous for forward and backward farmer’s walks to help your ankles and grip keep up with your new power! (These podiums won’t be good biz since they’re made in USA, small batches, but these are easy to mimic or copy. ETA 6 weeks to first batch for sale, for those interested.) Pre-assembled, fold-out-and-get-to-work back extension: Mobility Made Simple program and coaching:

KneeOverToesGuy

38,988 次观看 • 6 个月前

Here’s my new years resolution …. To help more realize that discipline around simplicity is the key 🔑 to a happier life. My friends … we need to cut the noise out and just get back to basics Gratitude for the health we have and for health for those who we love Living within our means and not overspending on dumb shit But most of all Realizing we are fully in control and can adjust to anyone’s or any organization’s actions .. we are in control .. Not “them”

Here’s my new years resolution …. To help more realize that discipline around simplicity is the key 🔑 to a happier life. My friends … we need to cut the noise out and just get back to basics Gratitude for the health we have and for health for those who we love Living within our means and not overspending on dumb shit But most of all Realizing we are fully in control and can adjust to anyone’s or any organization’s actions .. we are in control .. Not “them”

Gary Vaynerchuk

23,874 次观看 • 9 个月前