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KneesOverToesGuy Profile picture
@kneesovertoesg
Aug 15 • 6 tweets • 3 min read Twitter logo Read on Twitter
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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/
Image
@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 @kneesovertoesg

KneesOverToesGuy Profile picture
Aug 4
Here are 10 unusual exercises which help correct modern deficiencies, and why.

Thanks to @paulsaladinomd for having me out to Costa Rica to teach them.

This is my ATG Zero program, if you’d like help through it at a great price:

(A thread…) https://t.co/svxffM0uMcATGonlinecoaching.com
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1. 5 Minutes Backward

I believe this is Mother Nature’s foundation for foot and knee health.

Stepping backward puts you in position to develop strength while improving circulation for healing.

Resistance with a sled or resisted treadmill means more gain without more risk!
2. 25 Tibialis Raises

(I advise wearing shoes for the comfort of your heels, but good luck getting Paul to put shoes on.)

This your first line of defense when walking, going downhill, and jumping.

You just can’t be “too strong” from the ground up!
Read 16 tweets
KneesOverToesGuy Profile picture
Jul 28
Knee Ability Solutions:

Dawson is 25 and squats 777 pounds.

My mom is 69 and can still sprint.

They use the same Knee Ability exercises - but at different levels - to make their respective goals a reality.

Let’s take a look…

(A thread with silent video clips to demonstrate)
Walking helps the feet, knees, and even lower back, to more results than forward alone.

Dawson is loading a sled as heavy as he can.

My mom is working at a moderate resistance on the backward treadmill.

5 minutes is most common in my programs:
The Tibialis is the first line of defense against foot, shin, and knee pain.

My mom works on flat ground.

Dawson uses a slight angle to increase difficulty.

My Knee Ability Zero program uses 25 reps (at your own pace, taking breaks as needed):
Read 6 tweets
KneesOverToesGuy Profile picture
Jul 20
How to Reverse Excess Sitting

4-Step Routine

(A thread with pictures and silent video clips to demonstrate…) Image
Step 1. 30 seconds per side in the ATG Split Squat

Intention: stretch your hip flexors under LOAD, rather than just passively.

This is also a potent strength route for the front leg.

A chair is a good start, then stairs allows step-by-step progression of mobility and strength:
My mom, age 69, uses the stairwell at her house.

She has progressed to now being able to do this on flat ground, without any assistance!

It fixed her chronic hip pain. She can sprint (see video below). She can squat like a kid.

This progression alone is powerful for longevity.
Read 8 tweets
KneesOverToesGuy Profile picture
Jul 18
How to Exercise For Athletic Aging

3 Keys

(A thread with pictures and video clips to demonstrate)
1. It’s natural to overuse the body in a forward direction.

Example of a solution: Backwards for 5-10 minutes, consistently, helped me and thousands of others get off painkillers for the knees.

Here’s my mom, age 69. She can sprint, has amazing squat mobility, etc:
2. It’s natural to do more work up top, and less for the ankle. You CANNOT be too strong from the ground up, when it comes to athletic aging.

Example of a solution: calf raises AND tibialis raises. Standing closer makes it easier. One foot at a time is even easier. Try 25 reps: Image
Read 7 tweets
KneesOverToesGuy Profile picture
Jul 15
Most feet can be symptom-free with these 3 basics alone!

Here’s how I help clients build strong and healthy feet… Image
And while doing the following steps, clients with especially bad feet have reported best results when,

A. Wearing a shoe that is wide enough for the big toe to do its natural job: Image
To be clear, I’m not advising barefoot shoes:

Huge heel cushions on modern shoes are not natural, but neither is walking on concrete all day.

Thus, I advise a shoe with SOME cushion, but moderate heel.

This is what I wear: UncivilizedSneaker.com
Read 11 tweets
KneesOverToesGuy Profile picture
Jul 13
The Lower Abs & Hip Flexors are a secret weapon for:

-lower back health

-faster running

-reduced wear and tear on the knees

Here are the 4 ways I help my clients train them… Image
With your body alone, you can start working on your ability to hold a leg off the ground.

From there you can progress to holding a leg AND your butt off the ground.

Eventually you may be able to hold your entire body off the ground, with only your hands on the floor: Image
If you have something to hang from, the Garhammer Raise is one of my favorites.

The goal is elbows to knees, without letting your thighs drop below parallel. I coach athletes to a minimum of 20 reps.

HOWEVER, you can start this at lower ranges and gradually work up! Image
Read 8 tweets

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