Knees Over Toes: Fix Knees, Calves, Shins & Shoulders – Ben Patrick

Dave Asprey

Jan 23, 2024

Episode description

Meet the man who’s making leaps forward in functional movement training.

Ben Patrick (aka the Knees Over Toes Guy) went from chronic knee issues to becoming a dunking sensation with his remarkable 42-inch vertical leap. His journey led him to discover the unconventional “knees over toes” method. He now trains to reverse joint pain and defy aging.

In this episode, Ben shares his three game-changing foundations of exercise. We look back at the history of backward walking, and talk about its benefits today. Ben gives us his best tips for strengthening and healing knees, calves, shins, hip flexors, and shoulders. We start from the ground up with fixes for feet and toes. Plus, we talk about the problem with most shoes.

Today’s biggest takeaway is recognizing the connection between functional movement and longevity. Functional training is key to how long you live and how well you live. Whether you’re 18 and want to do parkour or you’re 80 and want to get up off the floor—or still do parkour—you’ll want to hear this one.

(00:04:45) What’s Up With Knees Over Toes?

(00:13:58) Strengthening Joints, Not Just Muscles

(00:19:54) Starting Off on the Right Foot

(00:28:21) Taking It Back to Basics

(00:38:30) Will These Workouts Help or Hurt Your Joints?

(00:45:09) Fixes From the Toes Up

(00:53:48) How To Have Healthy Hip Flexors

(01:00:33) Healthy Movement Patterns for Life

(01:03:03:) Secrets To Shoulder Healing

(01:05:50) Marketing That Actually Helps People

Sponsors

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Resources

Dave Asprey’s NEW Book ‘Smarter Not Harder’ is out now: https://daveasprey.com/books

Website: atgonlinecoaching.com

ATG Equipment: atgequipment.com

Instagram: @kneesovertoesguy

YouTube: @TheKneesovertoesguy

TikTok: @kneesovertoesguy

Biohacking Conference: biohackingconference.com

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Mindsip insights from this episode:

Choose glucosamine HCl for effective joint pain relief

For joint pain, choose glucosamine HCl (hydrochloride) instead of the more common glucosamine sulfate, as it's an affordable, old-school supplement with profound effects.

#joints

#supplement

Walk backward to strengthen knees and reduce painkiller reliance

Walking backward is a foundational exercise for building knee strength and getting off painkillers, as it safely introduces pressure to the knee by putting it over the toes.

#exercise

#pain

Identify oxalic acid in superfoods to prevent joint pain

Common "superfoods" like kale, spinach, and almonds are high in oxalic acid, which can build up in joints and be an unacknowledged cause of chronic joint pain.

#oxalate

#pain

Utilize ground-up resistance training for safe strength building

The safest and most foundational form of resistance training is when the resistance comes from the ground up, such as dragging a sled, because you cannot be injured by a load that is too heavy.

#exercise

#strength

Fix feet to alleviate knee and hip issues

Many knee and hip problems originate in the feet, which can be addressed by wearing foot-shaped shoes, using big toe spacers, and walking backward to reactivate foot muscles.

#foot

#mobility

Train strength and flexibility as one through full range motion

Instead of treating strength and flexibility as separate qualities like powerlifting versus yoga, you should train them as one by strengthening your muscles through their full range of motion.

#flexibility

#strength

Incorporate three essential exercises for a minimalist routine

A powerful, minimalist exercise routine consists of just three movements: walking backward, the tibialis raise for the shin muscle, and the ATG (as-to-grass) split squat.

#exercise

#strength

Prove results through basic exercise principles without supplements

Ben Patrick intentionally avoids taking any supplements to prove that the incredible athletic results he achieves are solely from his basic exercise principles.