I’m 31 and had lower back problems for years (discs, muscles etc…) with zero results from doctors and PTs. Started doing Ben’s low back and hip mobility routines and I feel so much better after only 3 months. Whether it’s the split squats, deep squats, or inner hip exercises, they are all useful and provide so much benefit. I never realized how important strength/mobility around the hips is for your entire body. This guy is the real deal. Finally able to get back doing the things I love again!
Life does work in mysterious ways. For the last couple of days, I have had this feeling that I was not paying enough attention to my lower back. I am definitely trying this today.
I thought I had a bad back for 25 YEARS. It turns out: I just had underdeveloped hip adductors, abductors, and glute medius, and my back was doing its best to compensate. HOLY COW, I wish your program had been available to discover back in 1999, when I got that bum advice from my doctor who just wanted me to get in and out so that he could see his next patient. =P
Literally the same, had lower back dysfunction for 12 years, started doing this exercise + split squat, and some core stabilizing exercises from squat university since last year March. Ran my first marathon this year, and went from being told I can never squat to it being a friggin highlight of my week - did 120 DEEP front squats earlier today pure medicine.
man, I'm 37, and have had chronic/recurring back pain for the last 10 years. It really affects how I can interact with my child etc. I'm so fed up with it. I think I'm going to try your program finally. maybe as Christmas gift to myself ;)
Ben, I hit a full on ATG squat with 305 the other day. Could have pushed for 315 but, didn’t feel safe trying it without a spot. I know it doesn’t sound like a lot. But, for ol’ codger that hit 62, in September it wasn’t too bad. Shooting for 330-350 one rep max this coming year. Thank you Ben and the whole KOT family. Especially mamma KOT, she truly is an inspiration!🙏❤️💥🔥
I so massively appreciate you making the effort to share this with me - us all - out here in our own worlds of challenge. You have helped me immensely already, with my knee pain and I'm now working on my back. Thank you very, very much for all of this.
I'm recovering from a herniated disc and do the Kneesovertoes zero. It's been a game changer. I don't get any flare ups since doing it daily. It opens up my hips and loosens me up for the day. Back pain can cause tightness in the hips and no PT back exercises helps with that, but KOT zero does
Going to start doing this today, been unable to deadlift due to back getting hurt even at small amounts... gave up. Going to give this a try just bodyweight for a while. Thank you!
I wonder if I'll ever be able to do this. 10 months after injuring my lower back, still haven't been able to Get back to gym. Def never doing regular deadlift.
Coach Ben, strength through length should by now be a necessity for the health of joints. Is it categorically necessary for hypertrophy? For me, not. I would like that you extrapolate or, better, to do a video on it. Put differently, what is your stance on these lengthened partials trying to take over good old progressive overload as a main means for gaining mass. God bless.
For hypertrophy, anything with progressive overload has shown ability to produce hypertrophy. The lengthened part is great for flexibility and resilience but I agree with you, good old progressive overload on squats, pull ups, dumbbell presses, RDLs… These are tried and true for hypertrophy.
QUESTION: Great exercise, i do it regularly. How to modify it tho so it can be done without dumbbells? i'd say rowing machine or pulley machine, or with strong bands at home sitting on the floor?
Can use your own bodyweight on a chair for 25 reps and find this can work great! Also can use any form of handheld weight to make this more challenging.
Adding light load may even help here, and you can simply work through the range that allows for a straight back. This is where form-coaching and filming yourself would come in handy🫡
I’m 31 and had lower back problems for years (discs, muscles etc…) with zero results from doctors and PTs. Started doing Ben’s low back and hip mobility routines and I feel so much better after only 3 months. Whether it’s the split squats, deep squats, or inner hip exercises, they are all useful and provide so much benefit. I never realized how important strength/mobility around the hips is for your entire body. This guy is the real deal. Finally able to get back doing the things I love again!
Well done! I’m so happy to hear that!!
Life does work in mysterious ways. For the last couple of days, I have had this feeling that I was not paying enough attention to my lower back. I am definitely trying this today.
I thought I had a bad back for 25 YEARS. It turns out: I just had underdeveloped hip adductors, abductors, and glute medius, and my back was doing its best to compensate. HOLY COW, I wish your program had been available to discover back in 1999, when I got that bum advice from my doctor who just wanted me to get in and out so that he could see his next patient. =P
Well done!!!
Literally the same, had lower back dysfunction for 12 years, started doing this exercise + split squat, and some core stabilizing exercises from squat university since last year March. Ran my first marathon this year, and went from being told I can never squat to it being a friggin highlight of my week - did 120 DEEP front squats earlier today pure medicine.
man, I'm 37, and have had chronic/recurring back pain for the last 10 years. It really affects how I can interact with my child etc. I'm so fed up with it. I think I'm going to try your program finally. maybe as Christmas gift to myself ;)
Ben, I hit a full on ATG squat with 305 the other day. Could have pushed for 315 but, didn’t feel safe trying it without a spot. I know it doesn’t sound like a lot. But, for ol’ codger that hit 62, in September it wasn’t too bad. Shooting for 330-350 one rep max this coming year. Thank you Ben and the whole KOT family. Especially mamma KOT, she truly is an inspiration!🙏❤️💥🔥
Wow! What an amazing win! Shared this with our team and momma KOT🫡🫡🫡
I so massively appreciate you making the effort to share this with me - us all - out here in our own worlds of challenge.
You have helped me immensely already, with my knee pain and I'm now working on my back.
Thank you very, very much for all of this.
Wow, thank you for such a kind comment! 🤝
This move along with the 45° back extension has been absolutely critical for my back health
Awesome!!
I'm recovering from a herniated disc and do the Kneesovertoes zero. It's been a game changer. I don't get any flare ups since doing it daily. It opens up my hips and loosens me up for the day. Back pain can cause tightness in the hips and no PT back exercises helps with that, but KOT zero does
So happy to hear that!! Thank you 🤝
I appreciate this exercise so much. Delicious stretch when keeping the chest up and back straight.
Awesome! Thanks!
👍🏼 I do a similar back strengthening routine with the Kettlebell Swing.😉
Start with light weights and go up in weight and reps for progression. 🤙🏼
Awesome!
HalleluYAH Thank you brother!
You are very welcome
Going to start doing this today, been unable to deadlift due to back getting hurt even at small amounts... gave up. Going to give this a try just bodyweight for a while. Thank you!
You got this!
thank you. i have a problem with lower back pain from jiu jitsu so i badly want to recover from this pain
I wonder if I'll ever be able to do this. 10 months after injuring my lower back, still haven't been able to Get back to gym. Def never doing regular deadlift.
Rooting for you! 🤝
Coach Ben, strength through length should by now be a necessity for the health of joints. Is it categorically necessary for hypertrophy? For me, not. I would like that you extrapolate or, better, to do a video on it. Put differently, what is your stance on these lengthened partials trying to take over good old progressive overload as a main means for gaining mass. God bless.
For hypertrophy, anything with progressive overload has shown ability to produce hypertrophy. The lengthened part is great for flexibility and resilience but I agree with you, good old progressive overload on squats, pull ups, dumbbell presses, RDLs… These are tried and true for hypertrophy.
QUESTION: Great exercise, i do it regularly. How to modify it tho so it can be done without dumbbells? i'd say rowing machine or pulley machine, or with strong bands at home sitting on the floor?
Can use your own bodyweight on a chair for 25 reps and find this can work great! Also can use any form of handheld weight to make this more challenging.
⭐️⭐️⭐️⭐️⭐️
🙏🙏🙏🙏🙏
👍👍
🫡🫡🫡
i'm not flexible enough to keep my back straight while doing these. how can i start?
That’s ok! Ease in, feel the stretch, repeat: you don’t have to go all the way down 👍
maybe try holding a 10 lb plate to your chest? The extra weight helps me stretch and work on the flexibility. I've seen him use a plate, too
Hi
I can't find the rubber slant wedge you use?
Can I buy one I'm in UK
Thanks
My equipment is at ATGequipment.com, and we ship to UK. Thanks to reaching out!
is this the same thing as seated good mornings?
Yep! That’s the name I use for them too. Or “Seated Deadlift / Goodmorning” to help clarify.
Is this safe to do after recovering and doing pt for spondylolisthesis?-looking to get back to full deadlifting without pain
Every exercise scales and can start with your own bodyweight and progress from there. Can’t advise when to start, but when ready there is a route!
I still get a bit of lower back rounding, even when only doing bodyweight. Will this improve with time?
Adding light load may even help here, and you can simply work through the range that allows for a straight back. This is where form-coaching and filming yourself would come in handy🫡
@TheKneesovertoesguy when do I know to lower the range of motion?
I can do these but lower back rounds a lil bit; is it ok?
Yep! More flexible you get, less you’ll round. (Just use common sense with the loads.)