Exercise Scientist Critiques Knees Over Toes Guy
Summary
TLDRIn 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
- ποΈββοΈ 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.
- π€ 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.
- π¨βπ« 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.
- π§ββοΈ 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.
- π€ΈββοΈ 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.
- π¦Ώ The script mentions various exercises like Nordic curls and wall braces that are beneficial for strengthening the hamstrings and improving knee health.
- π΅ 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.
- π 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.
- πΆββοΈ Backward walking is suggested as a potential method for improving knee health, although Dr. Mike expresses some skepticism about the mechanism behind it.
- 𦡠The script points out that exercises like tibialis raises can indirectly support knee health by strengthening surrounding muscles that may have been weakened.
- π― 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
ποΈββοΈ 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.
ποΈββοΈ 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.
πΆββοΈ 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.
π΅ββοΈ 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.
Mindmap
Keywords
π‘Knees Over Toes
π‘Vertical Jump
π‘World-Class Athlete
π‘Resiliency
π‘Nordic Curl
π‘Backward Walking
π‘Tibialis Anterior Raises
π‘Full Range of Motion (ROM)
π‘Injury Resiliency
π‘Progressive Overload
π‘Rehabilitation
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
Browse More Related Video
5.0 / 5 (0 votes)