Mobility

Walking Backwards On Treadmill: 7 Surprising Benefits You Need To Know

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Walking Backwards On A Treadmill: 7 Surprising Benefits You Need To Know

Let us talk about walking backwards on treadmill. This exercise is very beneficial for knee pain and leg strength. Let us start small. Make those smaller steps faster over time while remaining smooth.

Then, gradually increase the size of the steps until your toes are behind your knees. Increase resistance only if you do not need to shorten your steps. Step faster while staying on your toes.

Safe Spaces and Assistance

This exercise can be done at different levels. At the most basic level, you can do it in a pool. On land, find a safe spot or hold hands with a partner who can see where you are going. A treadmill at the gym may work, but I prefer to use it turned off. This way, I overcame some resistance.

Ideally, you would be belted to a sledge on turf, but this is not always possible at home. So we created a home-friendly resistance treadmill. Other companies offer more commercial options.

Less Knee Pain

This exercise is highly personalised for long-term goals. The friction of treadmills, sleds, and turfs varies. Thus, your measurements will differ from setup to setup. Here’s my take: backward walking is a step towards less knee pain in deeper positions.

It assisted me in weaning myself off of knee painkillers. Deeper strengthening kept me off and gradually built me up. But I did not stop going backward. Going faster or even alternating with forward walking provides effective cardio while warming up and strengthening your legs. This also contributes to your long-term knee goals.

Potent Cardio

Backward walking on a treadmill provides significant cardio benefits. It warms your legs and gets your heart pumping. This is an excellent way to begin your exercise routine and ensure that your body is prepared for more intense workouts.

Efficient Routine

To me, the long-term goal is to find an efficient way to keep backward walking part of your routine. My best form tip is to keep working on your steps, resistance, and setup. Do this until you’re getting a great pump in your legs without knee pain.

Overcoming Barriers

I have spent the last year or so working on equipment solutions to the most common barriers. Thank you for making it all possible. You can make significant progress by beginning with small steps and gradually increasing your resistance. Remember to find safe spaces and, if necessary, seek help from a partner or coach.

Strengthening Legs

Backward walking on a treadmill is an excellent way to tone your legs. It works different muscles than forward walking and increases overall leg strength.

Improving Balance

Improved balance is another surprising benefit. Walking backwards tests your body in new ways, making it an excellent workout for improving balance and coordination.

Better Posture

Backward walking can also improve your posture. It engages your core and forces you to maintain a straight back, helping you develop better posture over time.

Walking Backwards On A Treadmill

Walking backwards on a treadmill has numerous advantages, including less knee pain, increased cardio, and improved posture. Keep it in your routine, and you will reap long-term benefits. Thank you for reading, and I hope these tips improve your knee health and overall fitness!

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The ATG Calf System: Unlock Your Full Athletic Potential!

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The ATG Calf System has proven to be extremely beneficial to me. This is not a fancy bodybuilding routine, but rather a simple system to support healthy lower legs. As a former fragile athlete, this system has made a significant difference for me. Let us get into how it works and why it is so useful.

Starting Simple

The ATG Calf System can begin with only a wall. Yes, a wall! Use a wall to perform straight leg and bent knee calf raises. These exercises are easier to perform on two legs than on one. It’s a great way to start without needing any equipment.

Understanding Your Calf Muscles

We have two main calf muscles: the gastrocnemius and the soleus. The gastrocnemius is the upper calf muscle, named after the Latin words for belly and leg because it bulges out like the belly of your leg. The soleus is the lower, deeper calf muscle, and its name comes from the Latin word for sandal.

Different Exercises for Different Muscles

Targeting the upper calf with a straight leg elevates the lower calf with a bent knee. However, we do not worry about which is superior in the ATG system. We just learned how to use both. With just a wall and sufficient repetitions, you can accomplish amazing achievements without the need for any equipment.

Adding Weights

Try a single leg standing calf raise if you have weights. Utilise the fist on your non-working side to gauge how much you are lifting. For the same reps, try to use at least 20% of your pain-free, close-stance, heel-elevated squat weight. Aim for at least 40 pounds in the calf raise, for instance, if you can complete eight reps with 200 pounds in the squat.

Using a Seated Calf Machine

A seated calf machine is useful for strengthening the soleus muscle. Although you are not lifting your own body weight, using a dumbbell or kettlebell will still work the soleus muscle. Just be sure to use enough weight and repetitions. Although it can be simple to accomplish over 20 repetitions with a 90-pound kettlebell, this is not the most accurate way to measure strength.

Enjoy Different Methods

For the soleus, you can use the wall, kettlebell, or machine approaches. Use whatever equipment you have to challenge your soleus. For the opposite side of the calf, remember to perform tibial raises in addition to straight and bent knee calf raises. You are already ahead of the game if you are training effectively in all three areas.

Tips for Better Form

Exercises for the lower legs are usually simpler than those for the upper legs, although I have learned a few tricks. First, give each rep a little pause at the top and bottom. You get both strength and flexibility from this. Instead of just lifting additional weight and bouncing against the wall, adopt the stretch position and stay there.

Mastering the KOT Calf Raise

The hardest to get good at is probably the Knees Over Toes (KOT) calf raise. Go only as far as your knee will go over your toe. Aim to keep your body motions limited to the calf lift. Remain calm and concentrate on the motion. Maintaining this role requires a lot of work, but it is worthwhile.

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How To Improve Posture: 4 Powerful Exercises to Balance Sitting, Plus Zero Equipment Version

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How To Improve Posture: 4 Exercises To Improve Posture

How to improve posture: In a world dominated by screens and prolonged sitting, our bodies can easily become stiff and inflexible. Although, As someone who spends a lot of time at a desk, I discovered four exercises that helped me improve my mobility and posture. These exercises are simple, effective, and require minimal equipment, making them accessible to all.

1. Rediscovering the Pullover

Remember the pullover, a seemingly forgotten exercise? As it turns out, this classic move can help your shoulders and posture. If you are new to it, begin with light dumbbells to avoid any imbalances from previous sports or activities. Patience is key here; consider it a long-term investment. I started with a light load and gradually made it a regular part of my routine. The triangular grip on a dumbbell adds a nice touch to the exercise, making it an adaptable option for shoulder health.

2. Building Strength with Lower Trap Muscles

When it comes to strengthening your lower trap muscles, positioning is critical. Use a back extension or an incline bench to control your weight. This exercise complements the pullover by extending the range gained from the first exercise. I am not a bridge expert, but over the last seven years, I have discovered that mastering these two movements significantly improved my bridge skills. It is a gradual process; start light, move slowly, and let the strength and control develop naturally.

3. ATG Split Squat: A Counter to Sitting

The ATG split squat counteracts the effects of prolonged sitting. This stretch strength exercise works your legs and hip flexors, providing a much-needed break from a sedentary lifestyle. Surprisingly, all you need is a chair to begin. As someone who had knee problems, I started with elevated knees and support. After a decade, I can effortlessly perform the back foot elevated version. Progress at your own pace, and remember that there is no pressure to reach a specific level. This exercise is about self-improvement, not competition.

4. Stretch-Strength Deadlift for Lower Back Resilience

The stretch strength deadlift is a game changer for anyone looking to improve lower-back strength. It entails stretching your upper hamstrings while maintaining lower-back strength. The goal is not to master front splits, but to strike a balance and avoid the painkiller-surgery cycle. I was not expecting to dunk or split, but after a decade of doing these exercises, the unexpected happened. My friend Jeff, who had not dunked since he was 23, is now flying through the air at 46 thanks to these routines.

How To Use The Power of Strength and Yoga To Improve Posture

These four exercises, which combine strength and yoga principles, are a true longevity secret. Whether you are an athlete recovering from surgery or have spent decades working at a desk, these exercises provide a potent combination to combat the effects of prolonged sitting. My mother, who has worked from a desk for 50 years, exemplifies the effectiveness of these movements in maintaining mobility and enjoying life without fragility.

How To Improve Posture: No Equipment Needed

One of the benefits of these exercises is their ease and accessibility. You can start right now with no equipment. The pullover can be done with only a wall, adjusting the hand placement for more stretch or load. Trap three raises can be done on the floor, and adding light dumbbells can make the workout more difficult. The ATG split squat starts on a chair and progresses to stairs, providing a full leg and hip flexor stretch. Finally, the stretch strength deadlift, which is essential for lower back health, requires little equipment, emphasising the importance of keeping a strong and flexible body.

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Sculpting The Body You Deserve, One Workout At A Time!

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Building from the Ground Up

The ATG exercise programme is based on the principle of starting from the ground up. The instructor teaches basic ATG principles for the lower body, emphasising ankle, knee, and hip exercises. The programme aims to provide a well-rounded lower body workout by incorporating joint exercises such as ankle circles, knee extensions, and hip movements.

Equal Attention to Each Joint

The ATG programme emphasises equal attention to each joint. Traditional workouts frequently ignore specific joints, resulting in imbalances. In ATG, the instructor demonstrates exercises for the ankle, knee, and hip, ensuring overall lower-body development and balance.

Extension and Flexion Principles

The ATG programme also incorporates extension and flexion principles. The instructor explains that extension exercises, such as calf raises, strengthen muscles when they lengthen, whereas flexion exercises, such as split squats, strengthen muscles when they contract. This dual approach seeks to provide a balanced lower-body workout that promotes both strength and flexibility.

Sculpting The Body You Deserve

The ATG programme promotes a full range of motion, both short and long. The instructor uses knee extension as an example, demonstrating both a short-range exercise (knee pushes) and a long-range exercise (ATG split squat). The programme combines short and long-range movements to improve circulation, mobility, and lower body balance.

Short and Long Ranges for Knee Flexion

The knee flexion section of the programme follows a similar format, with short-range exercises like short Nordic curls and long-range exercises like monkey foot hamstring curls. The instructor stresses the importance of both ranges for knee protection and flexibility.

Balancing Ankle Development

The ATG programme targets the often-overlooked ankle with exercises for both short and long ranges. The instructor demonstrates how a wall can be used as resistance to work the ankle in a variety of positions, promoting balance and strength in this often overlooked joint.

Nuances in Calf Training

Calf training presents a unique challenge due to the muscle anatomy involved. The instructor offers creative home gym solutions, such as using a wall or a chair to work on both straight leg and bent knee positions. This nuanced method ensures complete calf development without the need for specialised equipment.

Foot Positioning Matters

In the video, the instructor discusses how foot positioning affects exercise effectiveness. He demonstrates how foot placement, such as flat foot and heel-up positions, can transform a knee exercise into a hip or glute workout. This attention to detail helps to keep the ATG programme balanced overall.

Incorporating Mobility Measurement

The ATG programme includes the ATG split squat to track progress and promote mobility. This exercise not only builds strength but also allows people to track their mobility progress over time. For beginners, the instructor suggests using a chair or a stairwell before progressing to more challenging variations.

Additional Tools for Progression

Throughout the video, the instructor offers a variety of tools and options for people of different fitness levels. From a slant board for stability to bumper plates and PVC poles for balance, the programme is adaptable to a wide range of users.

Sculpting The Body You Deserve

The ATG exercise programme, as described in the YouTube video, goes beyond traditional workouts by focusing on balance, joint attention, and a full range of motion. The programme strives to provide a holistic approach to fitness by emphasising principles such as building from the ground up, extension and flexion, and short and long ranges. Whether you are a fitness fanatic or a novice, the ATG programme provides a comprehensive guide to achieving a balanced and healthy body.

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Unlocking the Secrets to Overcoming Jumper’s Knee: A Journey to Pain-Free Movement

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As a sports enthusiast, I understand the frustration and disappointment that comes with injuries, particularly the dreaded jumper’s knee. This nagging pain has ruined sports for millions of athletes around the world. In this article, I will share useful insights and tips gleaned from a video that changes the way we think about jumper’s knee.

Rethinking the Traditional Approach to Jumper’s Knee

Traditionally, the first line of treatment for jumper’s knee is RICE: Rest, Ice, Compress, and Elevate. Dr. Gabe Mirkin, who coined the term in the 1970s, discovered that this approach may not be the most effective after 40 years of research. Surprisingly, the first two elements he now promotes are movement and exercise. This calls into question the widely held belief that rest is the primary solution.

Many people, including myself, saw medication as a quick fix. Regrettably, this could have unintended consequences. In my case, the medication made me feel better, and I ended up doing more harm than good. The good news is that a simple approach involves quickly weaning people off painkillers.

Understanding the Reverse Impact of Jumping

Let us look at what jumping entails and how its opposite effect can help with healing and pain prevention. Jumping is essentially resisting backward, which not only increases circulation for healing but also strengthens the body to resist pain in the first place. Jumping, contrary to popular belief, involves full range of motion strengthening.

My once-fragile knees have become some of the most resilient in the basketball world as a result of a decade spent focusing on movements other than jumping. Ten years of no setbacks have allowed me to rediscover the joy of jumping, proving that it is never too late to build strength and resilience.

Sharing the ATG System and Mindset

Reflecting on my journey, I have come to see the ATG (Ass-to-Grass) system as a way to understand what we might be missing in life. It is based on the idea that the human body is designed to function well. When common problems arise, it is usually because modern life or certain sports push our bodies to do too much. The key is to recognise these imbalances and find solutions to them.

The ATG system addresses both physical and mental health. It is about using exercise to overcome struggles, depression, and body-related issues. The realisation that you can achieve a hormone rush through exercise to balance your body is game-changing. This knowledge fuels my desire to share this information on a weekly basis, because I believe everyone deserves to know they can exercise their way to a healthier, happier life.

Starting Tips for Overcoming Jumper’s Knee

I would like to share some starting tips for those suffering from jumper’s knee or other similar issues. The key is to incorporate backward walking into your routine; you do not need expensive equipment or a high-tech gym to do so. Even a simple stairwell can be a great place to start.

Consider using the treadmill in reverse if you are at the gym. While not all gym owners will agree, some will let you turn around on the treadmill for a unique and effective workout. If that is not an option, find a safe place to walk backward, such as a stairwell. It is a low-impact but powerful way to gradually reduce pain, improve mobility, and build strength.

My zero-program, which requires no equipment, focuses on ten minutes of backward walking. Incorporating full-body exercises, such as the split squat, can also help your progress. Starting with five sets of five reps on each side and gradually increasing to 25 in a row can be a game changer.

Making ATG More Accessible

While the ATG journey is still evolving, making it more accessible is critical. Even if your gym lacks specialised equipment, you can make do with what you have. The first step towards overcoming jumper’s knee is to walk backward on a treadmill or find a suitable space for this exercise.

Consider partnering with someone for support and safety in the spirit of inclusivity. Having a walking partner can make the process more enjoyable and safe, as demonstrated in a video featuring my parents. Begin with ten minutes of backward walking and work your way up as you become more comfortable.

In conclusion, overcoming jumper’s knee is a holistic approach to well-being, not just physical exercises. Adopting the ATG system and mindset can help you take control of your health, both mentally and physically. Whether you begin with backward walking on a treadmill or a simple stairwell, the road to a pain-free and resilient body is one of small, consistent steps. I encourage everyone to try this approach; hopefully, it will help you reclaim the joy of movement and live a healthier life, as it has for me.

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Taking Care of Your Foot Function: Simple Steps for Stronger, Healthier Movement

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Embracing Natural Foot Function

In today’s fast-paced world, where we are constantly on our feet, it is critical to pay attention to our foot function. Did you know that in the United States, approximately 3 million cases of bunions are reported each year? In this video, we will look at a three-step approach to foot health, focusing on natural foot function, ankle strength, and avoiding common problems like ankle sprains and shin splints.

Step 1: Embrace Natural Foot Function

Contrarily, the path to healthier feet begins with understanding how our feet are designed to function. Although Ben suggests wearing a big toe spacer and shoes shaped like a foot, this allows your toes to spread naturally, preventing common foot problems. In addition, the speaker suggests walking backward with resistance as a toe-first activity, which provides a natural foot-strengthening routine. By incorporating these three simple practices into your daily routine, you can reap the benefits of more flexible and functional feet.

Step 2: Ankle Awareness and Injury Prevention

Moving on to the ankle, the speaker provides useful information on ankle health and injury prevention. Did you know that shoes with air pockets make ankle sprains more likely? An Australian study discovered that people who wear such shoes are four times more likely to sustain ankle injuries. To reduce this risk, the speaker advises wearing shoes with no air pockets. He also emphasises two key points: understanding the negative impact of a lifted heel on ankle sprains and learning how to “floss” the ankle for pain relief and improved mobility.

Step 3: Strengthening Ankles with Tib Bars

The speaker introduces Bob GAA’s invention, tib bars, and discusses their significance in ankle strength training. Despite not inventing them, he was instrumental in reintroducing tib bars to the market. Tib bars, or Dynamic Axial Resistance Devices, are a novel way to strengthen ankles over time. The speaker emphasises the importance of investing in high-quality tib bars, highlighting the risks associated with low-cost alternatives on the market.

Achilles Tendon Care: Building Strength for Resilience

Moving down to the Achilles tendon, the speaker suggests a simple yet effective method for ensuring its strength and resilience. Lower, deeper calf muscles, particularly the soleus, are critical to Achilles health. The speaker suggests using a seated calf machine or a tib bar at home to train the calves with the knee over the toe. This simple exercise helps to increase strength and protect against Achilles issues.

Banishing Shin Splints: Strengthening from the Ground Up

Shin splints can be a recurring problem for many people, especially those who participate in high-impact sports like basketball. Furthermore, Ben discusses his personal experience with shin splints and the interconnectedness of the foot, ankle, and lower leg muscles. You can significantly reduce your risk of shin splints and enjoy pain-free movement by focusing on strengthening the tibialis muscle, solus, and overall foot function.

A Holistic Approach to Foot Function

Indeed, this video is a step-by-step guide to maintaining strong, healthy feet and ankles. Indeed, these simple steps can contribute to a lifetime of pain-free movement by embracing natural foot function, understanding the impact of shoe design on ankle health, and incorporating strength training with tib bars. Remember that foot care is about more than just preventing immediate problems; it is also about laying the groundwork for a more active and enjoyable lifestyle. So, lace up your shoes, incorporate these practices into your routine, and take a step towards a healthier future for your feet and ankles!

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How to Deadlift – Full Range of Motion – ATG deadlift

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Unlocking Strength and Muscle with ATG Deadlifts

In this video, we will look the ATG Deadlift, a powerful tool in the ATG system for increasing strength and muscle mass. Let us look at the various levels of this deadlift and how it can be a game changer in your workout.

The Foundation: Standard Deadlift

The journey begins with a standard deadlift. Consider a clean grip, shoulder-width apart, feet strong, core braced, and lats engaged. This fundamental form ensures stability. Ben Patrick emphasises the importance of not just dropping weights while training. While powerlifters may drop weights for maximum loads, controlled eccentric movements during training increase posterior chain strength and muscle mass.

Progressing to Full Range of Motion

The ATG deadlift is distinguished by its pursuit of full range of motion, which aligns with the ATG system’s squat and split squat principles. The grip widens to deepen the movement, changing the dynamics. The athlete maintains a stable back, engaged lats, and rapid movement. This progression increases muscle engagement and time under tension, which is critical for muscle development.

Elevating the Challenge: Podium Deadlifts

Ben adds the podium to the challenge. Standing on a podium with a firm grip expands the range of motion. This variation is a stepping stone to the ultimate ATG deadlift. As the platform rises, so does the depth of the deadlift, putting more strain on the muscles while maintaining proper form.

The Apex: Snatch-Grip Podium Deadlift

The ATG deadlift’s pinnacle is the snatch-grip podium deadlift. The athlete stands on a podium with an ultra-wide grip. The depth attained is similar to a full squat position, ensuring the greatest range of motion. The emphasis is on maintaining a consistent hip angle throughout the lift, emphasising strength and control. This difficult variation maximises muscle engagement and is the ATG deadlift’s pinnacle.

Strategic Use of Straps

The use of straps is an important addition to the discussion. Ben suggests them for multi-rep training. Athletes can focus on strength and hypertrophy by reducing the grip’s role as a limiting factor. However, Ben makes an exception: if grip strength is important in a sport like jiu-jitsu, avoiding straps may be beneficial. The strategic use of straps is consistent with the goal of optimising muscle work during deadlifts.

Levels Before Standard Deadlifts

Ben introduces levels that cater to various fitness levels and flexibilities before diving into the standard clean grip deadlift. The podium deadlift, in which the weight is elevated, shortens the range and helps those with flexibility issues. It progresses gradually, beginning with varying podium heights and ending with a flat surface. Ben emphasises that anyone can do it, but it is critical to use a weight that allows for control while focusing on perfect form and perfect reps.

Closing Thoughts on Perfect Reps and Form

Finally, Ben Patrick encourages viewers to strive for perfect reps and form. The ATG deadlift, with its various progressions, emerges as a versatile and effective tool for building strength and muscle mass. The emphasis on full range of motion, grip strategy, and scalability make this deadlift a valuable addition to any training routine. Whether you are a seasoned athlete or just getting started, the ATG deadlift provides a path to optimal strength and muscle development.

This video provides a comprehensive guide to the ATG deadlift, breaking down its variations and explaining the significance of each. Whether you’re aiming for maximal strength or muscle hypertrophy, the ATG deadlift, as presented by Ben Patrick, offers a systematic and effective approach.

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How to Jump Higher: 9-Step Checklist

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How to Jump Higher: A Guide by KneesOverToesGuy

Learn How to Jump Higher with KneesOverToesGuy. Ben shares his journey and expertise on how to jump higher while maintaining optimal knee health in this informative video. Ben begins by emphasising the importance of knee strength in jumping and how neglecting it can lead to a variety of issues, such as surgeries, painkiller addiction, and depression. He takes a novel approach to training, challenging conventional wisdom.

Starting with Full Range of Motion

Ben underscores the importance of working through a full range of motion to enhance muscle tissue and leg strength. Contrary to common practises limiting knee movement, he advocates for responsible freedom in training. Drawing inspiration from high jumpers like Olympic gold medalist Stephen Holm, he critiques the restrictive methods prescribed by some trainers and emphasises the benefits of backward walking.

The ATG Split Squat: A Scalable Solution

The discussion extends to the ATG split squat, a key exercise in Ben’s training arsenal. He explains how this exercise, when done correctly, positively impacts ankle and knee mobility. Through the example of Kador Xani, the shortest person to dunk and kick a basketball rim, Ben illustrates the potential for strength and flexibility to coexist.

Personal Journey and Scalability

Ben shares his personal journey, expressing his initial goal of playing basketball without knee surgeries. By incorporating the ATG split squat into his routine, he noticed improved knee health and unexpected gains in vertical jump. He introduces the concept of scalability, emphasising that training should be individualised and pain-free, regardless of age or ability.

How to Jump Higher: The Impact on Longevity

Ben’s motivation goes beyond personal goals; he envisions a future where his mom and individuals of all ages can maintain mobility and athleticism. Scalability becomes a cornerstone, allowing people to start from their current level and progress pain-free. He emphasises that scalability isn’t just about age; even elite athletes may need to start with foundational exercises.

George Hacken Schmid: An Exemplar of Longevity

To further emphasise the importance of scalability, Ben introduces George Hacken Schmid, who, in his mid-’80s, maintained incredible athleticism. He shares how Hacken Schmid’s routine, involving jumping over a chair, aligns with the principles of scalability and highlights the connection to backward walking exercises.

Strategies on How to Jump Higher

However, transitioning into strategies for achieving maximum jump height, Ben introduces Court, aiming to be the highest jumper globally. The three-pronged approach includes weekly jump sessions, slant squats, and strength in secondary areas. The emphasis is on balancing strength, technique, and conditioning to optimise jump performance.

Adapting the Checklist for Personal Goals

Ben provides a comprehensive nine-point checklist categorised into three main sections: the jump session, leg strength, and accessory exercises. He encourages individuals to evaluate their jump sessions for sufficient force, incorporating wins, and harnessing adrenaline. The checklist extends to monitoring the ease of slant squats and ATG split squats, the inclusion of sled work, and progress in ankle strength.

Ankle Strength, Posterior Chain, and Core Training

Delving into specifics, Ben discusses the significance of ankle strength, emphasizing the deep calf muscle and tibialis. The posterior chain, comprising hamstrings, glutes, and lower back, is recognized for its role in maintaining balance and strength during jumps. Additionally, Ben stresses the importance of full-range training for the upper body and core, connecting shoulder mobility to overall athleticism.

How to Jump Higher

Ben Patrick’s video offers a comprehensive guide to unlocking higher jumps and maintaining knee health. By blending personal experiences, scientific insights, and practical advice, he creates a roadmap for individuals aspiring to enhance their vertical jump while prioritizing joint health.

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10 Benefits of The ATG Split Squat

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Unlocking Athletic Potential: The ATG Split Squat

Unveiling the Benefits

The ATG split squat is more than just an exercise; it is a gateway to a world of fitness benefits. In this section, we will look at ten benefits, each of which contributes to the improvement of your physical abilities.

1. Front Ankle Mobility: A Foundation for the ATG Split Squat

Starting with front ankle mobility, this exercise prioritises front ankle flexibility. This fundamental mobility component sets the stage for a cascade of positive effects on your overall fitness.

2. Front Knee Connective Tissue Development: Building Resilience

The ATG split squat then actively promotes the development of connective tissues around the front knee. This is not just a muscle-building exercise; it is a comprehensive approach to fortifying the structures that support your knee joint.

3. Front Quads Development: Shaping the Vastus Medialis

The focus then shifts to the front quads, with a focus on the vastus medialis. This targeted development benefits both the aesthetics and functional strength of your legs.

4. Front Adductor Inner Thigh Development: A Comprehensive Approach

Deeper into the exercise, the benefits extend to the inner thigh muscles, promoting balanced and comprehensive leg muscle development. This openness is a distinguishing feature of the ATG split squat.

5. Front Glute Development: Sculpting Power and Stability

The journey continues with a focus on developing the front glutes. This muscle must be strengthened not only for aesthetic reasons but also to improve power and stability in various physical activities.

6. Rear Hip Flexor Flexibility: A Squat Foundation

The ATG split squat emphasises the flexibility of the rear hip flexors. This aspect is frequently overlooked, but it is crucial to overall hip health and mobility.

7. Rear Hip Flexor Strength: Balancing Flexibility with Strength

The exercise does not stop at flexibility; it also strengthens the rear hip flexors. This two-pronged approach ensures a balance of flexibility and strength, which is critical for athletic performance.

8. Jump Plateau Busting: Breaking Limits

Its ability to break through jump plateaus is one of its remarkable advantages. This exercise helped the speaker discover his dunking ability, and he attests to its effectiveness in pushing physical boundaries.

9. Speed Plateau Busting: Unlocking Speed Potential

Aside from jumps, the ATG split squat allows you to break through speed plateaus. Strength, flexibility, and targeted muscle development all contribute to increased athletic speed.

10. Guts and Mastery: The Psychological Advantage

The tenth advantage is psychological. Mastering the ATG split squat is a test of one’s determination and courage. It involves going to the gym and completing a difficult exercise.

Understanding the ATG Split Squat Progression

The speaker introduces the concept of a regression system before discussing the progression of the ATG split squat. This system serves as a guide, allowing people of all fitness levels to benefit from this exercise.

The Foundation: Zero Programme

The zero programme serves as a starting point. Indeed, it entails achieving a comfortable, pain-free range of motion with the front hamstring covering the calf. This fundamental step is required for everyone, even those in good health, to ensure proper form and avoid injuries.

Embracing Full Range of Motion: Debunking Myths

The speaker dispels myths about full range of motion, claiming that, contrary to popular belief, deep knee bending can protect and strengthen the knees. As a result, this insight aligns with current research, emphasising the importance of embracing a full range of motion for joint health.

Gradual Progression: From Split Squats to Deep Squats

Recognising that not everyone begins as a deep squat enthusiast, the speaker recommends a gradual progression. The ATG split squat acts as a stepping stone, allowing people to gradually increase their strength and comfort before progressing to full, deep squats.

Ankle and Knee Strengthening: The Role of Zero Programme in Preparing for Deep Squats

The zero programme includes exercises to strengthen the ankles and knees in addition to the ATG split squat. This comprehensive approach prepares people for the challenges of deep squats by laying a solid foundation.

The Power of Balance: Building Ankle Mobility

The importance of balance in the ATG split squat is emphasised by the speaker. Whether done with both legs or just one, the exercise improves ankle mobility, which is essential for overall lower body strength and flexibility.

Slant Board Integration: Stability and Loading

As people advance, the slant board becomes an invaluable tool. It improves stability, particularly when loaded with dumbbells or barbells. The slant board acts as a bridge between assisted and unassisted versions of the ATG split squat.

Heel Down Transformation: Long-Term Ankle Mobility

The transition to keeping the heel down is an intriguing aspect of the progression. This represents a long-term commitment to ankle mobility, with additional benefits such as increased stretch on the back hip flexors and front glute development.

Loading for Knee Strength: Finding Stability

The discussion includes loading for knee strength. Different approaches are investigated, such as keeping the heel up for more knee effect or keeping it down for stability. Ben argues that these variations based on individual needs and goals are necessary.

The Journey to Maximum Loading: A Personalised Approach

Finally, the speaker shares personal insights from his exploration of various loading methods. From industrial-sized door wedges to finding stability with specific techniques, he emphasises the importance of tailoring the approach to individual needs.

Unleashing Your Potential

The ATG split squat is more than just a workout; it is a transformational journey. From ankle mobility to knee strength, breaking plateaus to psychological mastery, this exercise provides a comprehensive approach to fitness. It is an invitation to unleash your athletic potential, one split squat at a time. So, grab your potential, embrace the challenge, and let the ATG split squat redefine your fitness narrative.

Rebuilding Your Low Back Strength: A Breakthrough Blueprint

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Knee Strengthening Exercises Mastery: From Novice to Ninja – Unleash Your Full Potential!

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Unlocking Knee Health with Knee Strengthening Exercises: A Comprehensive Guide

Backward walking is a powerful but often overlooked fitness exercise that can significantly impact muscle development and connective tissue health. This method, based on 1970s research, challenges the conventional wisdom that having your knees over your toes is harmful. Let’s go over the advantages of backward walking as well as how deep split squats, particularly with an elevated front foot, can be a game changer in terms of knee health.

Understanding the Mechanics

According to 1970s research, when the knee is over the toes, there is more pressure on it. This pressure, particularly during activities such as descending stairs, is linked to an increased risk of falling, particularly in the elderly. Knee strengthening exercises emerge as a safer option. It not only relieves pressure on the knee, but it has also been linked to increased stability, which is important in preventing falls.

Backward walking is a promising solution for those who find descending stairs painful. Individuals can improve strength and circulation by incorporating this exercise for 5 to 10 minutes. This is especially beneficial for healing because an increased blood supply helps deliver essential nutrients to joints. Scaling the intensity of the exercise to an individual’s level allows for the transition from discomfort to pain-free movement.

The Deep Split Squat as a Healing Journey

Knee Strengthening Exercises like the deep split squat, especially with an elevated front foot, are an effective way to achieve motion and compression. The production of synovial fluid, a natural lubricant for joints, requires these exercises. The gradual inclusion of this exercise into one’s routine is a long-term investment in muscular strength, flexibility, and connective tissue harmony.

Connective tissue, our bodies’ structural framework, is critical to muscle support. The deep split squat, with its emphasis on motion and compression, can help to fortify this connective tissue. This was a game-changer for the system’s creator, resulting in a significant reduction in knee pain and a decade-long return to sports without setbacks.

Practical Application and Gradual Progression

The journey begins with a simple yet powerful recommendation: elevate the front foot during a deep split squat. This allows individuals to adapt and gradually build motion and compression in the knee joint. The goal is to achieve 25 pain-free repetitions with the heel elevated, focusing on letting connective tissue catch up to the muscle.

Interestingly, the creator argues that this exercise, requiring no equipment, surpasses the efficacy of expensive leg machines in gyms. The emphasis is not on dismissing other methods but on highlighting the accessibility and effectiveness of a minimalist approach.

Transitioning to Advanced Levels of Knee Strengthening Exercises

As people progress, the article suggests lowering the heel for more flexibility, targeting the inner thighs, and strengthening the glutes. The use of a slant board can help with loading, transitioning from assistance to dumbbells, and, eventually, barbell exercises. The creator claims that this nuanced progression achieves a balance between muscle development and connective tissue strength.

Recognising the potential challenges of implementing this system in a gym setting, the article assures readers that a stairwell is an excellent alternative. Having a positive mindset is important; personalised elevation and load adjustment and seeking form coaching are highlighted as critical elements for optimal results.

Incorporating Tools for Enhanced Results

The article introduces floss bands as a supplemental tool, particularly for those experiencing severe pain and limited time. While not a part of the creator’s personal journey, floss bands are presented as a valuable treatment option to improve joint flexibility and provide a massage-like effect. The emphasis is on occasional use rather than regular reliance.

Expanding the Scope: Knee Strengthening Exercises

Beyond deep split squats, the article delves into the utility of backward walking. For those who are uncomfortable with traditional backward walking due to balance concerns, it suggests using a treadmill with resistance or a sled. Furthermore, for those who have access to a pool, walking backward at a waiting depth is a low-impact but effective method.

These alternatives’ affordability and accessibility contrast with gym treadmills’ high cost and limited flexibility. With dedication and creativity, these alternatives can provide comparable or even superior results.

Acknowledging the Community and Expressing Gratitude

Knee Strengthening Exercises are vital for knee strength and mobility. The involvement of the community is lauded, and the article serves as both an educational resource and a testament to the growing acceptance of a system that challenges conventional fitness wisdom.

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