#835: Ben Patrick (KneesOverToesGuy) — 20-Minute Workouts That Produce Wild Results, From Chronic Knee Pain to Dunking Basketballs, Lessons from Charles Poliquin, Bulletproofing the Lower Body, and More

The Tim Ferriss Show

Ben Patrick, better known as “Kneesovertoesguy” (@kneesovertoesguy), is the founder of Athletic Truth Group (ATG), an online and brick-and-mortar training system rooted in rehabilitative strength and joint health. After years of debilitating knee and shin pain (including multiple surgeries), he rebuilt his body and performance, going from a sub-20″ vertical to a documented 42″ leap.

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My workout with Ben: https://youtu.be/xpM4V6O9f6w

Timestamps:

• [00:00:00] Who is Ben Patrick?
• [00:02:32] How Ben went from Old Man Patrick to Knees Over Toes Guy.
• [00:06:37] Backward sled dragging for safe strength building and rehab.
• [00:13:14] Full range of motion squatting (deep squats vs. 90-degree limitation).
• [00:16:30] “Strength is gained in the range it is trained.” — Charles Poliquin
• [00:18:50] ATG split squat (front foot elevated split squat).
• [00:19:53] Heel elevation and counterbalancing techniques.
• [00:24:26] Ben’s mother’s transformation — from hip deterioration to sprinting at age 71.
• [00:27:36] Ben’s vertical jump progression — unable to grab rim in high school to dunking at 34.
• [00:28:14] Most effective exercises Ben’s mom might recommend.
• [00:29:54] Ben and I reflect on what Charles Poliquin (RIP) gave to us.
• [00:36:36] How backwards sled pulling became a revered exercise.
• [00:39:12] Mr. Universe Bob Gajda’s contributions to Ben’s regimen.
• [00:42:16] ATG prioritizes offering American-made products when possible.
• [00:43:14] Tibialis raises without equipment.
• [00:45:37] Why I included the ATG wrist bar in a recent 5-Bullet Friday.
• [00:48:32] Ben’s videos he most recommends.
• [00:54:48] Applying the minimum effective dose (MED) for maximum results in any endeavor.
• [00:59:55] What I would include in The 4-Hour Body if it were written or revised today.
• [01:01:13] A space-saving alternative for people who want to enjoy the benefits of sled work.
• [01:01:57] Real examples of high-yield workouts that require a low investment of time.
• [01:05:59] Ben’s basketball warmup protocols.
• [01:06:59] Regularly skip leg day? Try Arnold Schwarzenegger’s one simple trick.
• [01:08:49] Maintaining integrity in the ever-fickle world of content creation.
• [01:32:18] Parting thoughts.

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