Exercise Scientist Critiques Knees Over Toes Guy

Summary

In this video, Dr. Mike critiques and discusses Ben Patrick's 'Knees Over Toes' training philosophy, emphasizing the importance of progressive training to build knee resilience and prevent injury. He highlights exercises like deep squats, Nordic curls, and wall braces, while also suggesting alternative methods like backward walking and tibialis raises for knee health.

Takeaways

• 🏋️‍♂️ The script discusses the concept of training for knee resilience and injury prevention, emphasizing the importance of not avoiding movements that seem painful but are actually beneficial for building strength and flexibility.
• 🤔 Dr. Mike critiques the idea that anyone can become a world-class athlete through training alone, stating that while it's inspiring, it's not entirely accurate due to genetic and other limitations.
• 👨‍🏫 The video features Dr. Mike, a professor of sport and exercise science, who also has experience as a competitive bodybuilder and Brazilian Jiu-Jitsu Grappler, lending credibility to his critique and advice.
• 🧍‍♂️ The 'knees over toes' movement is highlighted as a method to build lower injury probability by progressively engaging in more extreme positions, which was a shift in traditional fitness advice.
• 🤸‍♂️ Ben Patrick, known as 'knees over toes guy,' is commended for bringing awareness to the importance of full range of motion exercises for building joint resilience.
• 🦿 The script mentions various exercises like Nordic curls and wall braces that are beneficial for strengthening the hamstrings and improving knee health.
• 👵 It's noted that the exercises and principles discussed can be adapted for people of all ages, including older individuals, to improve their mobility and knee function.
• 🔄 The importance of starting with minimal movement and gradually increasing the range of motion and load is underscored as a safe and effective way to train.
• 🚶‍♂️ Backward walking is suggested as a potential method for improving knee health, although Dr. Mike expresses some skepticism about the mechanism behind it.
• 🦵 The script points out that exercises like tibialis raises can indirectly support knee health by strengthening surrounding muscles that may have been weakened.
• 💯 Ben Patrick receives a high rating for his approach to hardening the body against injury, particularly the knees, through progressive and challenging exercises.

Q & A

Who is Dr. Mike and what are his qualifications mentioned in the script?

Dr. Mike is a professor of sport and exercise science, a competitive bodybuilder, and a Brazilian Jiu-Jitsu Grappler. He is also a content creator for RP Strength.

What is the main topic of discussion in the video script?

The main topic is about improving knee health and performance through specific training methods, focusing on the concept of 'knees over toes' and the person known as 'knees over toes guy', Ben Patrick.

What is the statement made by the 'knees over toes guy' that Dr. Mike disagrees with?

The statement that anyone can become a world-class athlete through training alone, which Dr. Mike argues is 'categorically false' and that the opposite is more likely true.

What is the significance of building resiliency in the knees through training?

Building resiliency in the knees helps to prevent injuries by progressively and gently exposing the joints to more extreme and loaded ranges of motion, which can make them stronger and more adaptable.

What is the 'Nordic curl' and why is it beneficial for hamstring strength and injury prevention?

The Nordic curl is an exercise that targets the hamstrings for size and strength. It is beneficial for injury prevention, especially for athletes like sprinters, by training the hamstrings to handle high forces at a stretch, which can reduce the risk of injury during rapid movements.

What is the role of the 'RP Hyper app' mentioned in the script?

The RP Hyper app is designed to ensure that users are progressing on track, monitoring, and adjusting their workouts at all times, aiming to provide the best results for their training efforts.

What does Dr. Mike suggest as a response to older individuals who advise against deep squats or certain exercises?

Dr. Mike suggests being respectful but continuing with the exercises, perhaps using headphones to avoid negative commentary and focusing on one's own progress and improvements.

What is the purpose of the 10-minute backward walking exercise recommended by Ben Patrick?

Backward walking is suggested as a method to warm up the knees and potentially promote good blood flow and healing, although the exact mechanism is not fully understood by Dr. Mike.

What is the importance of the 'tibialis raises' exercise in knee rehabilitation?

Tibialis raises strengthen the muscle that goes from below the knee to the inside of the foot, which can help improve the chances of regaining pain-free positions and healing by bolstering areas that may have been weakened.

What does Dr. Mike emphasize about the importance of progressive training in relation to knee health?

Dr. Mike emphasizes that progressive training, which involves slowly expanding the range of motion and loading, is crucial for developing resilience and preventing injuries in the knees.

What rating does Dr. Mike give to Ben Patrick's approach and why?

Dr. Mike gives Ben Patrick a rating of 10 out of 10, acknowledging that while he may not know everything or be right about everything, his approach offers valuable insights and methods for improving knee health and performance.

Outlines

00:00

🏋️‍♂️ The Importance of Training Hard and Smart

Dr. Mike, a professor of sport and exercise science, competitive bodybuilder, and Brazilian Jiu-Jitsu Grappler, introduces the concept of training hard and smart. He humorously discusses the 'knees over toes guy' and critiques the idea that anyone can become a world-class athlete through training alone. While acknowledging the passion and enthusiasm of such individuals, he emphasizes that genetic factors play a significant role in athletic potential. He also introduces the RP Hyper app, which helps users track and adjust their workouts for optimal results. The focus is on building resilience in the knee and hamstring through progressive exercises, highlighting the importance of not avoiding challenging positions but rather progressively engaging with them to reduce injury risk.

05:02

🏋️‍♀️ Building Resilience Through Extreme Range of Motion

Dr. Mike continues the discussion on training, focusing on the benefits of extreme range of motion exercises. He explains that building resilience in the body, particularly in the knees and hamstrings, is crucial for injury prevention. He mentions that starting with a gradual approach to deep squats and other exercises can lead to significant strength gains and injury resilience. He also addresses the misconceptions of older gym-goers who warn against such training methods, advocating for a more progressive and informed approach. The discussion includes the Nordic curl, a hamstring exercise that is beneficial for injury resilience, especially for athletes like sprinters.

10:03

🚶‍♂️ Exploring Unconventional Exercises for Knee Health

In this segment, Dr. Mike explores unconventional exercises for knee health, such as backward walking and tibialis raises. He discusses the potential benefits of these exercises, acknowledging that while they may not directly strengthen the knee, they can support overall knee health by improving blood flow and muscle strength. He also touches on the importance of progressive training, starting with minimal movement and gradually increasing the range and load. The segment emphasizes the need to challenge the body in uncomfortable positions to improve resilience and reduce the risk of injury.

15:03

👵‍♀️ Adaptability of Training Methods for All Ages

Dr. Mike concludes the video script by emphasizing the adaptability of training methods for all ages, highlighting that even the elderly can benefit from progressive training. He mentions his mother's ability to run like a 'gazelle' at 66, attributing her fitness to her son's training methods. The segment underscores the importance of not shying away from movements that may initially be uncomfortable or painful, as they can lead to significant improvements in strength and resilience. He rates Ben Patrick, the 'knees over toes guy', highly for his contributions to fitness training, encouraging viewers to explore his methods for potential benefits.

Keywords

💡Knees Over Toes

The term 'Knees Over Toes' refers to a specific alignment in which the knees extend past the toes during certain exercises, particularly squats. It is a concept that has been debated in fitness and sports science for its potential impact on knee health and performance. In the video, the speaker discusses this concept as advocated by Ben Patrick, emphasizing the importance of progressive training to build knee resiliency and reduce injury risk.

💡Vertical Jump

The 'Vertical Jump' is a measure of how high an individual can jump vertically from a standstill. It is a key performance metric in many sports, especially basketball. The video mentions a 20-inch vertical jump as being underwhelming, highlighting the contrast with exceptional athletes who have achieved over a 40-inch vertical jump, showcasing the potential for improvement through training.

💡World-Class Athlete

A 'World-Class Athlete' is an individual who performs at the highest level in their sport, often competing in international events. The video challenges the idea that anyone can become a world-class athlete through training alone, suggesting that while training is crucial, there are other factors, such as genetics and innate ability, that also play significant roles.

💡Resiliency

In the context of the video, 'Resiliency' refers to the ability of the body, specifically the knees, to withstand stress and resist injury. The speaker discusses building resiliency through exercises that progressively challenge the knee joint, which is a central theme in the video's approach to improving knee health and performance.

💡Nordic Curl

The 'Nordic Curl' is an exercise that targets the hamstring muscles and is known for its effectiveness in developing strength and injury resiliency. The video describes the Nordic Curl as a high-force exercise that, when performed with control, can help prevent hamstring injuries, especially in athletes like sprinters.

💡Backward Walking

In the video, 'Backward Walking' is presented as an exercise that may benefit knee health, although the exact mechanism is not fully explained. Ben Patrick, referred to as 'Knees Over Toes Guy,' advocates this method, suggesting it could improve blood flow and potentially aid in healing and knee rehabilitation.

💡Tibialis Anterior Raises

Tibialis Anterior Raises are exercises that strengthen the tibialis anterior muscle, which runs from below the knee to the inside of the foot. The video mentions that while this exercise does not directly strengthen the knee, it can support overall knee health by bolstering a muscle that can become weaker with age or inactivity.

💡Full Range of Motion (ROM)

Full Range of Motion (ROM) refers to the complete extent of movement possible in a joint or series of joints. The video discusses the importance of training with a full ROM to build strength and flexibility, using deep squats as an example of how going beyond the typical range can enhance performance and reduce injury risk.

💡Injury Resiliency

Injury Resiliency is the concept of training the body to better handle forces and movements that could potentially cause injury. The video emphasizes the idea that by progressively working into and out of positions that initially cause discomfort, one can increase the body's ability to withstand stress and reduce the likelihood of injury.

💡Progressive Overload

Progressive Overload is a training principle where the stress placed on the body during exercise is gradually increased over time. This can be done by adding weight, increasing repetitions, or performing more challenging exercises. The video uses the concept of progressive overload to explain how one can safely build knee strength and improve athletic performance.

💡Rehabilitation

Rehabilitation in the context of the video refers to the process of restoring an individual's physical capabilities following an injury. The speaker mentions various exercises and approaches, such as Tibialis Anterior Raises and Nordic Curls, that can be part of a rehabilitation program to improve knee function and prevent future injuries.

Highlights

Dr. Mike discusses the concept of 'knees over toes' and its impact on knee health and injury prevention.

The video critiques and respects the methods of Ben Patrick, known as 'knees over toes guy', for his unique approach to knee training.

Ben Patrick's claim that anyone can become a world-class athlete through training alone is challenged by Dr. Mike.

Dr. Mike emphasizes the importance of hard and smart training for growth, referencing the RP Hyper app for workout monitoring and adjustment.

The concept of building knee resiliency through extreme and progressively loaded ranges of motion is introduced.

Dr. Mike explains the benefits of deep squats and Nordic curls for hamstring strength and injury prevention.

The video highlights the importance of not avoiding injurious positions but rather progressively engaging with them to build body resilience.

Dr. Mike respects Ben Patrick for bringing awareness to the fitness industry about the benefits of full range of motion training.

The video discusses the idea that high jumpers and other athletes benefit from deep knee bending exercises, despite not needing it for their sport.

Dr. Mike suggests that building extreme resiliency through training can help prevent injuries in daily life activities.

The video presents various methods for performing Nordic curls without specialized equipment, making it accessible for everyone.

Dr. Mike critiques the idea of using a Smith machine for Nordic curls, suggesting it may lead to gym disaster compilations.

Backward walking is introduced as a potential method for knee health, though Dr. Mike remains skeptical but open-minded about its benefits.

The video emphasizes the importance of starting knee exercises with minimum movement and slowly expanding the range and loading.

Dr. Mike commends Ben Patrick for his contribution to the fitness industry and recommends following him for innovative training methods.

The video concludes with a strong takeaway message to not shy away from movements that are initially painful, as they can lead to strength and resilience.

Dr. Mike gives Ben Patrick a high rating of 10 out of 10 for his approach to knee training and injury prevention.

Transcripts

without any equipment you can start

improving bad knes right now holy fing

shit that's so

[Music]

cool hey folks Dr Mike here for RP

strength I've been a long time professor

of sport and exercise science I'm a

competitive bodybuilder and Brazilian

Jitsu Grappler in which I also compete

awkward way to say that Dr

Mike today we are going to be talking

about Mr NE over

toes guy and I don't know his name Scott

what's his name oh dude I actually

looked it up specifically for this video

and I already forgot it it's strange to

be known as knees over toes guy only and

no one knows your name I wonder if he

gets I'm sure he gets sighted Ben

Patrick I bet you gets sighted in the

airport and someone's like you're that

you're that knees over toes guy and he's

like that's right honey come meet knees

over toes guy she's like hello he's like

knees over toes That's My Name all right

let's uh look at what he's got going on

and see if we can't critique from a

respectful though comedic so no it's all

jokes all fun all love unlike our liver

King video which was hey liver King eat

aing cock for dinner and not in the fun

way motherfucker maybe not as much love

3 2 1 roll

camera having entered my 20s oh my God

it's a puppy he looks so

mean I want one oh these over toes guys

in this Okay let's listen it having

entered my 20s with under a 20-in

vertical me too is it supposed to be

bigger than that that's what she said

Jeremy schillman sounds Jewish to me are

we allowed to say that he 20 in you're

like an NBA star literally I don't know

if he could touch the rim with his

fingertips is are you supposed to be

able to touch the rim with your

fingertips no BK while anything else

holy fing white man God

damn this mother got on that vertical

quick I I'm trying to hear about knees

over toes bro you got me dump that rock

in your face Shazam now entering my 30s

with over a 40in vertical more than

double where I genetically started from

that's impressive that's impressive I'm

living proof that anybody can become a

worldclass athlete through training

alone and I'm going to show you exactly

how Okay so that statement I love his

passion I love his enthusiasm I love

that it worked for him but is

categorically false that anyone can

become a world class athlete it's

probably the opposite of the statement

is 99% more true than that statement

which is to say if you said nobody can

become a worldclass athlete you'd be way

more correct than everyone can become a

worldclass athlete again his attitude is

dope and I I'm sure his methods work

really well to make you a better athlete

than you are now and some people like

him will get a huge training effect and

become world class some people will get

a great training effect and become

really good some people will get a

moderate training effect and become

better some a small one and kind of like

now is it worth it some people very very

small training effect and maybe more

harm than good and that happens to

everyone like everyone people that try

the RPI pery app the you know like some

of them get amazing gains some of them

get great gains some don't get amazing

gains we're just trying to do our best

and we can't promise everyone's going to

become a world class bodybuilder this is

not how it works but um there is no

avoiding hard training if you want to

grow but if you want to grow the most

your training needs to be hard and smart

RP hyper app will make sure you're

progressing on track monitoring and

adjusting your workout at all times so

for all that work you're doing you can

be sure you're getting the best

results so in NE ability zero we spend

12 weeks just building resiliency behind

the knee and inside the knee through

working our way back until we can go

Palms to floor with full quad Flex as

well as heel up full hamstring covering

the calf an atg split squat because when

you go to full Bend you're not only

actively strengthening the muscles

you're passively strengthening your

tendons and your ligaments that's cool

um it's definitely true that putting

your joints in extreme and progressively

more extreme and more loaded ranges of

motion is awesome for building

resiliency so the specific methods he

uses no doubt have their merits probably

not going to come in a ton on if they're

the best way to do things but one of the

great things that uh man Patrick AKA

knees over toes

Guy brought to a really big awareness in

the fitness industry is what some

folks um like Adam means like the

barbell medicine folks and a bunch of

others have been saying for quite some

time and that you build a lower

probability of injury into your body not

by shying away from injurious positions

and exercises but by progressively and

gently and then not so gently leaning

into them and for this alone n over to

guy has my unending respect because it

used to be true that 10 years 15 years

ago you walk into a gym and you do a

deep squat with your knees going over

your toes or you round your back at all

on the deadlift and people and dare I

say for the deadlift one even myself

which is embarrassing but we all do dumb

shit and then get better with say dude

you're dumb like you're going to get

hurt like your back's going to blow out

if you round it a little bit you're if

especially if you get on your tippy toes

and a deep squat or lunge and get your

knee real far uh away from your toes

you're going to just your knee is going

to explode shrapnel's going to hit a

little kid why is in the gym I don't

know but he's had such a great day and

then he's fucking blind because he's got

your knee wrapple on the shit and he's

spends the rest of his life trying to

piece together what happened and you

know what he ends up just not wanting to

be around anymore because you ruined his

life with your stupid way full range of

motion training knees over toes guy made

it very clear to a ton of people what

others have been saying for quite a long

time is that the extremes build

resiliency what you don't want to do is

start with just you and your body that

you know your wife says it's cool but

everyone else knows isn't that great and

just go in and just do the craziest

high-loaded extreme range of motion shit

the next day that's for sure how you get

hurt but if you start and slowly build

on your range of motion and your

strength and many of the ways that He

suggests here are super great over time

you develop a gnarly resiliency and that

you know throwing the football around

with your kids or getting up out of the

car or bending down to catch something

really quick the probability that that

hurts you is so tiny because you've just

been in radical positions with the

radical forces and you're used to the

shit this is the gold standard now in

our industry Thank God now every now and

again you have some old dude be like you

shouldn't be doing that your knees are

going to break at a good response to

that

is headphones mirror continue to squat

deep I'm kidding you got to talk to

older folks oh is that right old man

maybe you need someing metam musil no no

wait that's

disrespectful thank you for your opinion

I do feel better doing it this way but

I'll absolutely give some thought to

what you

said I'm on contest prep right now in a

considerable amount of drugs faking

being nice is really hard Scott how am I

doing so so good thank

you back to the video this also explains

why the greatest jumpers of all time

let's look at kadori 50-in vertical and

dunking it's all white people you know

what I'm saying there's no way they're

the greatest jumpers of all time Stephen

Holm 511 gold medalist high jumper were

the best full knee Benders of anyone in

their Sports best full knee Benders of

anyone on their

sport uh I don't think there's an exact

connection

there the vast proportion of the best

high jumpers of all time typically don't

even squat to depth as just don't know

and because high jumping doesn't require

you to get into that really deep

position the ROI for specifically High

jumpers to train Ultra deep is probably

not as high as it is for combat athletes

and Sport athletes which have much more

unpredictable movement

patterns but getting a lot of injury

resiliency and building up a lot of size

and strength for your quadriceps muscles

and your glut Etc by going deep

definitely doesn't hurt the prospect of

jumping higher it might help a little

bit and able to compete for longer and

now cador 47 5'11 still dunking the fuck

Scott what am I doing wrong I'll just

say you were born that way to keep PC

but I get to say the real thing

he now after that 12we base we're going

to spend the next 12 weeks just fighting

down for a three count and pushing back

up if you're a pro athlete go ahead and

get a Nordic bench but know that you can

get the exact same feeling from aerobic

steppers that power act really came up

for a second I was going to freak out so

the Nord curl as this is called is a

phenomenal hamstring exercise for size

it absolutely is great for injury

resiliency especially for folks like

sprinters who from what I understand

most often have hamstring injuries not

when they're pulling or wrong with the

ground but when that foot swings forward

on that lead step your hamstrings

contract Ultra rapidly in order to slow

it down and that's when can get you hurt

that insanely High Force at that stretch

in the hamstring can be really injurious

in some cases but that is precisely what

you train under a deep degree of control

in the Nordic curl if you get good

enough in the Nordic curl at first I

would say you know definitely push off

the ground or walk yourself down on a

pole if you're a stripper this is extra

good news for you because it's sport

specific eventually if you can get down

in the ntic curl after some warming up

of course to lie completely flat with

your chest down and hands up and come up

that's baller if you you can do five or

10 of those you're in a completely

different realm of hamstring strength

relative to your body and you're

probably fastest compared to what you

started with eventually if you can have

loaded Nordic curls for sets of 5 to 10

or sets of 3 to six holy shit you're at

a different level this is a great

exercise but e into it like crazy and if

we pause here for a second you'll see I

found a ton of ways that everyone can

work on Nordic the Nordic strap is

brilliant

wow any bench is just a Nordic bench

that's fuing great it is kind of narrow

though but damn that's legit whoa the

Smith machine Scott doesn't it look like

some some recipe for a YouTube video

compilation of disasters in the gym yeah

I'm not going to say it is but damn dude

hey folks there's still more video to

come but if you want extra extra super

super more more video with uncut trip x

rated huh content we have a members area

and there's tons of other videos and

super nerdy and of content all the time

if you think you like that sort of stuff

give a thought to joining all right back

to more video without any equipment you

can start improving bad kns right now

holy fing shit that's so

cool but if I had the balance I'm

definitely strong enough to do that but

I don't and I'm

not damn step one 10-minute walk but

backward okay and if you use a treadmill

make sure it's not turned on the 10

minutes backward walking is curious I

think uh Ben Patrick Mr knees over toes

guy has like a real big conviction that

backwards walking is really great for

the knees and maybe there's a mechanism

there which I don't understand which

again physical therapy and

Rehabilitation is not remotely my expert

area so maybe I'm missing something I

think he's had a huge positive

experience with it himself no doubt he's

heard from many others and probably

coached many others to have a really

great

experience mechanistically I I totally

understand the rationale for lifting

with extreme ranges emotion a knees over

toes I totally understand the r the

rationale for stiff like a deadlifts and

um various hamstring curls and

definitely Nordic curls to strengthen

the backs side of the knee there could

definitely be some lateral lunging

movements that I would recommend for all

kind of bulletproofing the knee 360 but

uh the backwards walking has me a little

stumped um it it's definitely a great

way to warm the knees up um and maybe

that promotes really good blood flow and

maybe a little bit more healing that way

because it doesn't have an extreme range

of motion in it nor does it try doce a

lot of force through the knees it's

probably not directly rehabilitating and

and strengthening the joints as much as

my guess but I would say this um this is

a guy that seems to know a lot of stuff

and if you're having knee problems

trying some backward walking for a

little while in conjunction with other

therapies would definitely be a thing to

try and that's probably what I'm

comfortable right now saying about it so

I could talk shit and say it's a clown

show and it's stupid and there's no

evidence for it but trying to be a

little bit more open-minded than that is

probably a good idea because it could be

one of these things were 5 years from

now backwards walking is like a totally

legit thing that science supported and I

look like a clown it would be accurate

CU I am a

clown folks if I have anything to teach

you it's never ever trust a clown ever

and if your children are you know what

never mind all these clowns anyway see

what else then 25 tibialis raises this

does not directly strengthen the knee it

strengthens this muscle that goes from

below the knee to the inside of the foot

that gets weaker when we stop slamming

Force into the knee so bolstering it

gives us a better chance to heal and

return to activities without being as

vulnerable that's cool pretty good rehab

advice you just put money in the bank

for areas that may have been decaying

for years and you improve your chances

of regaining pain-free positions and

eventually oof I love this that thing

he's doing right now where that knee

goes over the toe with the vertical

forces is a position which many of you

look at and go oh my God how is he not

hurting that's precisely why you need to

be doing this shit I prefer to do it

with load hack squats sissy squats Etc

but for many people this wall bracing

one leg at a time version is a really

good place to start maybe even two legs

at a time because in most positions of

the body if you look at someone doing it

and their positioning looks like it

hurts that's a you problem and I do mean

problem most movements that people do if

you get let's say a notch ly injured

Olympic level gymnast and they watch

everyone do every movement they've ever

seen there's probably almost nothing

they're going to go oo that looks like

it hurts they're just going to be like I

can do that I can do that I can do that

it looks fine and then when you show

them more videos of people doing this

kind of stuff they're like is there a

point here am I supposed to think

something's wrong with this was if you

show a regular person maybe in their 50s

maybe really out of shape maybe has

trouble climbing stairs you show them

some shit like that where the knee is

that far over the toe and you're

standing up they're going to be like oh

my God that guy's going to fuck up his

knees false your knees are fued up and

you'd be progressively doing this to get

them better now this is a super

important time to point out that every

movement in the atg system regresses so

that anyone can do it at some level my

man why' I spend all that time talking

about the shit you should be doing if he

was just going to get to it Scott did

you know he was going to get to it and

explain it better than

me you there's 80-year-olds doing this

my mom is able to run like a gazelle at

66 years old not gonna make fun of

people's moms I'm not going to do it I'm

just gonna say gazelle's run a little

bit faster than that it's all I'm gonna

say shut up Mike it's not cool but yo

real real talk all jokes aside most 66

year olds can't walk in that athletic of

a manner Mama's got it going on she is

sure shit lucky to have Mr Ben Patrick

be her son and teach her how to do stuff

what if she's the one that taught him

how to do shit he's like Mom you know

all those things you're teaching me you

should be on social media she's like I

don't want that shit man let me just

tell you how to do it and then you do it

on the internet uh this is really

awesome and the regression stuff is

super super beautiful you start out with

minimum movement and slowly over time

you expand your range of motion expand

the loading it's great stuff so in

general my view of Mr Ben Patrick is

from the very limited experience truth

be told I've only seen like 20 minutes

of video all the video we watch together

is what I've ever seen of him sounds

like a person who has a lot of offer

does that mean he knows everything and

he's right about everything no no that

doesn't apply to me or anyone else

doesn't does it mean that he's someone

to follow to learn some cool shit from

yes I would highly recommend it and

does that mean that there's a huge

takeaway for this video

yes do not shy away from movements that

are painful unless you have a formal

diagnosis of Something's fed up then you

better have some surgery schedule if

something's fued up and it's not a

surgical thing nine times out of 10

progressively getting into the

irritation range and then out of it

healing a little bit getting into a

little bit further and out slowly

expanding your range of motion and then

expanding how much loading you're

putting through it putting your body

into uncomfortable positions precisely

close to the areas where it's hurting

the most or the least capable is how you

become better so Ben Patrick AKA knees

over toes gets a this shit will harden

you the up out of 10 which is one hell

of a rating all right that's all I got

see you guys next

time all right that was fun my knees

feel better already if you want even

better feeling knees watch this video

here may have nothing to do with your

knees but at least it's another video to

watch see you next time