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KneeOverToesGuy

Aug 15, 2023 • 6 tweets • 3 min read • Read on X

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ATG Squat School

You can improve squat strength while improving knee health.

Yesterday we took 20 people of various ages and abilities through our squat class, aka Squat School.

Here are the 3 strategies we use:

(A thread…)

1. (After warming up…) We use ATG Split Squats BEFORE squats.

This scales from grandmas to world-class athletes, based on load and elevation, allowing you to rebuild strength and flexibility in balance between sides.

4 sets, 5 reps per side, 3 second pause on each rep!

2. We control our squats, even the last 1/4 of the rep. This has profound long-term knee protection benefits.

4 sets, 2 reps, 10 seconds down!

Advanced trainees use 1 rep bar on front, then 1 rep back:

3. After each set of squats, we work behind the knee, something skipped in group class formats.

Fortunately, Nordic benches and rack attachments now make knee flexion training broadly accessible for CrossFit and other gyms! (@Sorinex 🔥)

4 sets, 5 Nordics or 10-15 Ham Curls

@Sorinex Analysis of 164 research articles found that deep squats are effective for protecting the knees and lower body, but for me they didn’t feel good until I used the strategic methods in this thread.

I hope they help!

https://t.co/b8nyV6BNzcpubmed.ncbi.nlm.nih.gov/23821469/

@Sorinex I’ve helped people to 2419 knee success stories over the past 13 years.

But there’s nothing I’ve learned that you can’t too.

Thank you for doing my programs, getting my equipment, and using them to help others.

https://t.co/EuKn4IVyJw https://t.co/nUrhMQvbiIATGonlinecoaching.com
ATGequipment.com

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More from @kneeovertoesguy

KneeOverToesGuy

@kneeovertoesguy

Aug 9

🧵 Thread Recap: Full Squat Seminar w/ @CoachAlanBishop

6 straight Sweet 16s or better, one of the most successful basketball strength coaches of all time, yet one of the few who uses full range of motion.

Tried my best to recap the progressions for you!

Let’s go…

With large groups, full slant and holding a plate is a great way to start.

The slant makes it simple to develop the legs and knees, while the plate allows gentle loading in the direction of a front squat.

Think there’s a cup on top of the plate and you don’t want it to tip.

Then kettlebell, thumbs in the horns, allows more loading while continuing the progression toward a front squat.

Still full slant for knee and leg development.

Read 10 tweets

KneeOverToesGuy

@kneeovertoesguy

Jul 29

Full Side & Front Split Squats Tutorial

1/7. Intro

After 15 years of practice and coaching, I think strength through flexibility is one of the best investments you can make for a resilient body, and in this thread I’ll do my best to show you how to start and then progress…

2/7. Full Side Split Squat Intro

This exercise is usually called a “Cossack Squat” after an Eastern European group called the Cossacks, who used a similar position in their traditional dance.

3/7. Full Front Split Squat Intro

This exercise didn’t get a name.

It was first taught by legendary strength coach Charles Poliquin, who used it to help make many Olympic gold medals.

He inspired me and my gym called “ATG” (ass to grass), so we often say “ATG split squat.”

Read 5 tweets

KneeOverToesGuy

@kneeovertoesguy

Jul 23

🧵 Slant Squat Thread

For young athletes I’m obsessed with the slant squat because of how simply it allows you to build extra leg and knee ability to help handle the demand of sports.

I’ll now show you progressions, context, and how to build back if you’ve lost it…

I first like you to master 20 reps PAIN-FREE.

Single-leg is then a legit progression without weight.

But two to one leg is a big leap:

Use two hands to assist
Then one
Then unassisted!

10 per side PAIN-FREE is excellent!

Loading is another legit progression!

Progression is by load AND DISTANCE from body (closer and heavier = harder)

Kettlebell is a good way for young athletes to get used to this, but any form of loading applies, for example you could reach out a plate, then DB, then barbell.

Read 9 tweets

KneeOverToesGuy

@kneeovertoesguy

Jul 11

10-Exercise Bodyweight System

My PE class format is:
1. PLAY, rotating through a wide variety of sports and games.
2. Learn just ONE exercise per day. Set the example, and kids will want to learn!

Here’s my system…

1/10. Slant squat = simple to build knee/quads foundation!

2/10. Kids love rings!

And by using the legs up, with some tension down, you can smoothly progress to pull-ups.

3 and 4/10. Sometime between childhood and leaving school, it’s easier to get and keep full front and side split squats!

Full demo below, showing how elevating the front foot scales difficulty.

Read 11 tweets

KneeOverToesGuy

@kneeovertoesguy

Jun 27

4 Foot Positions For Knee & Ankle Strengthening / Rehab!

I’ll show you the 4 positions and why, then step-by-step levels for each…

1/4. Full slant for knee-building step-ups:

2/4. Partial slant for balanced leg and glute development on squats:

3/4. No slant for ankle and hip mobility on split squats:

Read 9 tweets

KneeOverToesGuy

@kneeovertoesguy

Jun 8

The KneesOverToesGuy System

(Below is a demo, not something you have to do!)

I have no secrets and in this thread I will show you the progressions I used to now go 10+ years of no knee problems despite the following 10 conditions prior:

Patellafemoral Pain Syndrome
Patellar Tendinitis
Chondromalacia Patella
Iliotibial Band Syndrome
Tibiofibular Dislocation Disease
Meniscus Tear
Quad Tendon Tear
Kneecap Fracture
ACL Tear
Bursitis

This is the first exercise I feel was really crucial for me.

Less angle, smaller step, and assistance make it easier, just as going downhill with less slope, smaller steps, and a walking stick, would make it easier.

Progression demo: (You can even add load for extreme goals.)

I don’t think backward walking was critical for me BUT it helped me warm up for the backward step ups I just showed you.

Progression is from smaller to bigger steps, and dragging load.