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KneesOverToesGuy

Apr 3 • 7 tweets • 4 min read • Read on X

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Top 4 Things I’ve Learned About Exercise For Longevity

I’ve been training my mom for 6+ years.

She’s 70, but has the mobility of a much younger person.

Here’s what she does…

1. Resist from the GROUND

This is her foundation.

Sled or resisted treadmill.

-fundamentally safe!
-incredible circulation!
-powers up legs!

Nothing quite like it.

She’s been obsessed with it for 6 years and will do it for life.

2. Stretch-Strength

Think yoga and powerlifting combined.

The ATG Split Squat rescued her hips.

Then we found her backside was weak and stiff.

She has even more gains ahead of her!

Youth = flexibility
Adulthood = strength
Aging = loss of both!

3. Seems obvious looking back, but had never been done with many of the exercises she loves…

WE CAN DO ALL THE SAME EXERCISES.

Example, Nordics were never broadly used outside of young athletes, yet they’re one of her favorite exercises.

4. Lack of mobility equipment is not a full stop… but IS the most common barrier.

My mom used a stairwell to make progress on her ATG Split Squat, but my dad only likes it now that I made a dedicated mobility box.

Gyms do NOT have mobility equipment.

This needs change.

Special thanks to my mom, my hero.

She taught me to measure MY worth by how much I help others.

I didn’t get it.

But I trusted her.

Now I get it.

Funny how I wound up helping HER, because I took that route in life.

Thanks for being the best mom and now “nana.” ♾❤️

Thank you for reading.

For the Backward Treadmill and other equipment I make:

For Knee Ability Zero and our other programs (my mom has her own “Older & Active” section): ATGequipment.com
ATGonlinecoaching.com

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More from @kneesovertoesg

KneesOverToesGuy

@kneesovertoesg

Apr 1

Knee Ability For Youth vs Longevity

1/6. With young athletes you can easily start building more protected knees than the norm by working on slant squats and Nordics.

2/6. You can eventually add the ATG Split Squat, and easily maintain mobility above the norm from there on out!

3/6. And I would eventually add Backward Sled or Resisted Treadmill in order to balance out the extreme forward efforts of sports.

Read 8 tweets

KneesOverToesGuy

@kneesovertoesg

Mar 27

10-Minute Footwork & Knee Workout For Young Athletes, with NFL DB Leonard Johnson

Most of my content is geared for longevity, but I also feel a duty to give back valuable data to kids.

These 4 steps have helped make millions of dollars and more importantly: REDUCE PAIN…

1/4. 60-Second Stance

Most athletes never master the actual athletic stance, leaving the knees weak relative to the impact of sports.

3 form points:

1. Knees over toes

2. Knees inside

Read 13 tweets

KneesOverToesGuy

@kneesovertoesg

Mar 21

2 Pieces of Knees Over Toes Science Plus 5 More to Be Added to The Textbooks

Here’s a young Arnold, deep squatting, knees over toes.

At the time, this was not controversial…

[Threads usually fail to post for me, despite being in the best Wi-Fi I can find, and not touching my phone while loading. Thank you for your patience as I post each segment...]

About a decade later, a university found that knee over toes = more pressure on knee.

Prevention of knees over toes then became a mandate in the majority of Exercise Science textbooks…

Read 13 tweets

KneesOverToesGuy

@kneesovertoesg

Mar 19

3 Knee Progressions I’ve Used to Help People to Thousands of Knee Success Stories:

1/3. Slant Squat: Assisted > Unassisted > Loaded

Slant Squat FAQ:

1. No you don’t need a slant. It adds stability.

2. Heel up is not “better than” heel down. Heel up = more knee. Heel down = more hip.

2/3. Underlying the Slant Squat is the ATG Split Squat.

For example, my left knee was a surgical mess I was told would never fully bend again.

My right had more tears I was told needed surgery.

The ATG Split Squat improved my results with the Slant Squat.

Read 6 tweets

KneesOverToesGuy

@kneesovertoesg

Mar 14

George Hackenschmidt is the greatest athletic longevity case I’ve been able to find.

He could jump high in his 80s!

Here’s his favorite exercise, and how we can all use this data…

[In this picture he is 74.]

His favorite exercise was holding a weight behind his back, balancing on his toes, and squatting all the way down!

Before my knees over toes journey, that would have been excruciating.

With weight, I wouldn’t have been able to get up.

Fortunately:

Progressing from backward sled/treadmill…

[The lowest level of knee over toes]

Read 12 tweets

KneesOverToesGuy

@kneesovertoesg

Mar 12

My 5-Part “Core” Formula

As a relatively dorky, fragile and unathletic person…

Here’s how I now burn cals and train my core for greater resilience and athleticism than the norm:

1/5. My “cardio” is also REHAB and STRENGTH.

-3 minutes FAST to start workouts

2/5. I make sure I’m far stronger than the norm BELOW my belly button.

This is a common weak link.

Hip, groin and low back injuries are made more susceptible by being WEAK here.

Less than 1% of men I’ve tested can do my personal baseline:

-30 reps controlling knees to elbows

*Bear in mind I had the slowest 40 yard dash and lowest vertical jump on my high school team.

Worst knees of all my friends.

Never grabbed rim till my 20s.

With the ATG system you need no special abilities to become a freak athlete for your age, in your 30s and beyond.