ATG Hamstrings Flexibility: 1. How to Start, 2. Long-Term Goals, 3. Form Tips
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- เผยแพร่เมื่อ 8 พ.ค. 2024
- For my Knee & Back Ability programs (and access to all other programs), with your own questions answered and form coached under 24 hours, 7 days a week, for $49.50/month with no long-term contract: www.atgonlinecoaching.com
For the equipment shown: atgequipment.com
To see if there is an ATG coach near you: map.atgforcoaches.com
And for the foot-inspired basketball shoes my friends and I made: uncivilizedsneaker.com
Providing This Knowledge for Free.....It means a lot for us
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Very grateful here too, thank you sir
I’m not gone lie…It’s been tough to swallow my ego and not just load some stuff up with improper form..but the coaching online will help u feel solid about the regression for the ultimate progression
Means a lot! Long-term focus 🫡🙏
This was perfect! No better way to guide someone through how to get the hamstrings limber! Thanks for all you do!
Thank you so much!
I recommended you to my rehab facility for during my rehab. 😂
You have definitely been more helpful!
Thank you!
Really appreciate it🫡🙏
Love the simple and straight forward approach! Keep the videos coming please. Thanks Patrick!
Thank you so much!!!
Have a great day Knees over toes! Great job as always man!
Thank you so much!
Thank you for your service Ben.
My pleasure!
I’m going to apply your advice at the end 👍 I appreciate your wisdom!
Thank you for the support!
Thank you brother for your tutorials I them into immediate practice every day
I’m so happy to hear that!
Hi Ben, another great video very good for my motivation to keep going thanks so much 🇮🇪
Thank you so much!
Thanks man, you are doing great work. Helped my old mother walk again without pain. I request you to do a hands/ wrist video too. That's the only link missing.
Wow! So happy to hear that. And I’ll find my fave wrist video right now. I think it needs more work but it’s a good start: 8-Step Wrist & Elbow Protocol
th-cam.com/video/z6gUNOFi6L8/w-d-xo.html
Thank u sooooooo much for what u doing for us all so. Many other people up thing short and brief but not understanding why u break it down give us steps I appreciate u ur family and friends for ur knowledge may the creator continue to bless u and ur team so y'all can continue to help us all blessings blessings blessings always.
Really appreciate your support and glad you find this helpful!
Well done . 🏆 👍
Nice to see you on X .
Thanks!
Thanks Ben. A slant board and basic 10-20lbs dumbbells at home has been game changer for me. Every home and gym should have a slant board!
That’s epic!
Today I was able to do a deep squat again after two months of knee pain due to severe blood loss. Thank you so much. I am able to dance again 😊
Incredible! Way to go!
All sports coaches at every level including the pros should do their athletes a huge favor by implementing your ATG program in their training regimen. This should be the gold standard, for not implementing such training is doing them a huge disservice, for no matter how big, strong and fast their athletes get, they will still be susceptible to ligament and tendon injures without ATG training.
Really appreciate your support here and glad you think so🙏🙏🙏
@@TheKneesovertoesguy Everyone in my circle of family, friends, workmates and acquaintances who tell me they are experiencing leg issues, I refer them to your channel.
So good. Enjoy the process. Start slow. It's a journey. So true
Really appreciate it!
Thank you.
You're welcome!
My right hip is horribly weak and tilted. I have to lay off the squats and lunges and try the 4 protocol hip series. Here comes a 5 year plan. 😮
🙏🙏🙏🙏 keep me posted
Hi Ben! Not completely related to this program, but I’ve been doing your ATG app Knee Ability Zero program for the past month-ish and I’ve already been seeing a lot of progress!
Something I’ve been thinking a lot about is how some of your program related to long length partials. Not sure how familiar you are with research on long length partials, but at this point there have been 25 different studies indicating that long length partials are more effective than other ROM for hypertrophy.
What fascinates me so much is that the ATG split squat is literally if you took the classic lunge and turned it into a full length partials exercise.
I have tight pecs, and long-length ROM chest press has been improving my pec mobility more than any stretching exercise, and I’m really starting to think long-length partials are incredibly therapeutic in themselves.
It also makes me wonder if something like the tibialis raise could benefit from a longer-length ROM by elevating your heels using a step or something. Maybe you already do this, I’m unsure.
Just curious about your thoughts!
EDIT: I was also curious why the squat isn’t a part of the program. I’m sure you considered it because it’s such a common lower body exercise. A bodybuilder named Eric Janicki does these amazingly full-stretch leg presses (required a specific machine) that I’m inclined to believe are quite therapeutic.
Wow! Really appreciate the message and feedback here! Dawson Windham who trains ATG also does this and finds the tib raise give a crazy pump afterwards! I don’t do it myself, but something to it!
Squats absolutely work great, if you want to add them and find they benefit you awesome! I find the ATG Split Squat does a good job here, and helps prevent imbalances which we might need to address first.
Will you do a video on hip mobility too? (adductor muscles, iliopsoas muscles)
Yes, the first 2 exercises here are (in my opinion and experience) gold for hip mobility: th-cam.com/video/gtXb2updm3I/w-d-xo.html
Great video, as always! I've been at the and of Knee Ability Zero program after knee injury, feel much better, but I would like to make my knee bulletproof for freestyle skiing, where is easy to twist them, which your program do you recommend for that activity?
That’s awesome! Also good question! Dense or Standards Program on the app can help improve that strength foundation and go above and beyond for your knee ability! Zero -> Dense -> Standards is a common route of progression!
Do you have any advice on pain similar to hamstring tendonitis? The pains I've felt comes from the position of putting my ankle over my opposite knee while sitting or doing seated hamstring curls.
I normally do no.1 and 2 moves for my lower back, my daily activity requires lots of standing, and those 2 moves feel like releasing some tension on my lower back and yes squatting (Asian here) also helps as well.
Way to work! Keep it up!
Hey! First of all, thank you for your work, your exercises helped me a lot. I had knee surgery and it’s super tight behind my knees with reduced range of motion despite all the rehab i’ve done. Do you have any tips on how i could get a lasting improvement?
This hamstring flexibility routine could work great and something I would consistently work on!
Apart from upper hams do you feel the RDL in the middle and behind the knee as well?
Just to check I'm doing it right 😊 if I bend my knees more I feel it almost exclusively in Glute/ham insertion
I feel upper ham on RDL, and lower on the stretch progression, but I’m sure there could be some variance
Dude is human adderal.. he like couldn’t explain or demonstrate more clearly
Thank you so much!
Super
Thank you!
Hi Ben, are these hamstring exercises the starting point before doing your regressed Nordic curls ?
Or can we rely on the 'ATG Regressed Nordics' to help lengthen & strengthen the hamstrings in the safest way ?
Good question! Regressing the nordic can be a safe entry point as well WHEN you scale back the exercise enough and have guidance. Using these absolutely can help make sure you are able to perform nordics safely as well!
i can get into the starting position of the first exercise. however, the slightest movement in that position gives me extreme back pain 😂 i had a numb leg+constant extreme pain in my leg and some back pain for almost 11 months and had to get surgery because of a bulging disk in l4/5.. leg numbness and pain is gone but back pain is now doubled. yay 😂
its been almost 4 weeks since surgery
Oh gotcha! Definitely believe this can help you address your back's ability here and is very safe to scale! Always hope and would love to guide you through it!
Thanks Ben, the regressed nordic will help lenghten the hamstrings, right?
And 3x times a week initially or less??
Yep! Will build strength and length in the hamstrings. 1x a week for those works great!
Hey Ben do you think I should regress the difficulty of the exercises if I’m feeling a little bit of pain in my knees after the workout but not during, or do you think it’s fine
Would definitely scale back the movement. Want zero pain during and after the workout🫡
Hey Ben!Are there any good atg exercises that could help me feel my glutes again.I have trouble activating it
Seated Good Mornings can be great! Also have a Glute Protocol on the ATG app, could be a great source for you!
Coaching: atgonlinecoaching.com
Where do you put Nordics in your workout? I’ve been doing them after elephant walks and rdls, because I want my hamstrings to be warm. But do you think it’d be wiser to do them at the beginning if they’re something I want to prioritize improving in?
Good question! I only train nordics 1x a week and train RDL’s and Hamstring Curls the other days. You can add this near the beginning of your workout if it’s an area you want to address!
I appreciate the videos but for your lower leg guide you need to add exercises the target the sides of the lower leg(tibialis posterior) one of the most important muscles that is responsible for shin splints. I think calf raises target it too but it doesn’t load it that much
Calf raises can help with this, and we do have other movements as well that can address the tibialis posterior. The tib raise itself works wonders for shin splints!
Would you suggest to do this before playing basketball 🏀??
You could do these before basketball, I don’t personally use this myself as a basketball warm-up though. I would have these movements on a separate training day.
Any recommendations for posterior elbow pain? Lacking range of motion on both flexion and extension.
Sorry to hear about the elbow pain! Have an elbow ability protocol which can work great! Check it out: 8-Step Wrist & Elbow Protocol
th-cam.com/video/z6gUNOFi6L8/w-d-xo.html
Have you ever tried throwing basic muay thai kicks on the heavy bag? i would be curious to see how someone with such high level mobility and strength would fare
Basketball and raising toddlers are the only two sports for me at this stage 😂🙏 - but ATG helps a lot of martial artists ✅🫡
@@TheKneesovertoesguy I never realized how stiff and undeveloped my hip flexors (among other things) were. Shocked that I’m faster and more fluid after just doing some atg split squats before training. 👀 taking the dive.
Will following your ATG program help an athlete return to sports with full ACL tear? The tear happened a decade ago
I cannot advise medically, I’m sorry! Rooting for you 👊
@@TheKneesovertoesguy Appreciate your response buddy. I absolutely love your content!
What would be the best stretch for the IT band? Any advice would be appreciated.
Have an IT Band Breakdown here: IT Band: 4 Methods For Bulletproofing
th-cam.com/video/rYhuRgCsmik/w-d-xo.html
The split squat and Incline Pigeon both work great!
Patrick Do you find having shoes on or off makes any difference?
Do what feels comfortable for you! I designed a minimalist wide-toe box sneaker to mimic freedom for the feet. If you enjoy barefoot training that’s awesome!
He’s right. Stretching and strength training should be fun and pleasurable. It feels good. Particularly stretching but also strength where you simply cannot mind over matter that. It takes time. I’ve always intuitively used this approach of make it feel good, and developed all three way splits and pistol squats, hand stand pushups with vim and brio, in contrast to many Korean taekwondo and Japanese karate philosophies that explicitly state “it has to hurt to be effective.”
No.
That’s for sadists.
Tat tvam asi!
That you are!
Whether you think you can or think you can’t, in both cases, you are right.
Bliss and force,
Joy and power.
That’s the motto. That’s what works. Every heart beat is an orgasm of thunder, a supernova from the universe.
Really appreciate your support! Thank you!
Is it also beneficial if we have osteoarthritis!? Thanks in advance
Yep! Have used these movements, and have had hundreds of success stories from this concern. All comes down to finding your pain-free level and building from there🫡
@@TheKneesovertoesguy thanks a lot. I do appreciate it, you gave me the hope again 💕💕
hey ben, have you looked into dragging a sled sideways?
Yep! Part of our Groin Ability Protocol! Very cool!
@@TheKneesovertoesguy have you done a video about it ?
Would you recommend the same stretches to a person whose knee joint hyperextends?
I find these are still great movements and can scale to a point where this will be beneficial!
@@TheKneesovertoesguy thank you! All my knee problems are from competition sports (martial arts). I'm using your methods since the beginning of this year, and 90% of the knee pain is gone. I'm a little afraid it would come back because of the hyperextension. But I'll give this method a try and build up very slowly 🐌 thank you again 🙏
What’s the frequency we should do this per week?
1-3x a week for these movements can work great!
Do you have anything for elbow tendinitis?
We address elbow ability as well yes! Have a protocol covering this and would love to coach you through it: th-cam.com/video/z6gUNOFi6L8/w-d-xo.html&ab_channel=TheKneesovertoesguy
Coaching: atgonlinecoaching.com
I find that straight leg, is more nerve stretch than hammy. But perhaps that's just my biomechanics?
You will feel this in the nerves behind the knee as well! Nothing wrong with that, and as long you are progressing and feeling comfortable at a pain-free level that is awesome!
❤️
🙏🙏🙏
What degree angle is the angled step ?
25 degrees🫡
At close to the one minute mark you say 25% of 180lbs is good from knees locked and rounded back. But you dont explain the reason for the initial 180lbs in the other exercise/stretch. Is 180lbs your body weight? And should ones own body weight be the goal for the move?
Yep, this percentage is relative to your own bodyweight🙏! 25% BW for rounded back movement like the Jefferson Curl works great when also paired with a movement like the RDL using 100% BW (180 lbs). I don’t find a necessity to work above this, unless you are in a more demanding profession.
I started watching the first exercise and I can’t even straighten one leg at a time!
I would elevate your hand placement then, an easy way to regress the level of hamstring flexibility required!
hi ben can you do plz vid how to get rid pain from pfps idk what to do i have pfps for 8 month and the knee feal the same 8 month and im scared becuse i dont know how to heal it im sceard to not come back again and jump plz can you do pfps vid or plz can smone on the coment can tell me what shoul i do?
Sorry to hear about this pain! If it’s a knee issue, chances are my programs have helped more people with it than any other! Simply because my programs focus on pain-free ability! The more of it you have, the less likely this is to be an issue. This starts as simple as backwards walking and is step 1!
th-cam.com/video/Jwu8f42rLuI/w-d-xo.htmlsi=x9J1nykzcoC6b1mO
kneesovertoesguy.medium.com/pain-free-ability-50898ab0b950
Always hope and would love to get you back to jumping!
Coaching: atgonlinecoaching.com
@@TheKneesovertoesguy tank you so much it help tank you
I HAVE PAIN IN THE BACK OF MY HEEL BELOW THE ACHILLES TENDON FROM PLAYING SPORTS I'M NOW 20 YEARS OLD , PLS PLS PLS HOW DO I STOP THIS????????????????
Would checkout my foot, ankle, achilles, and shin guide here: th-cam.com/video/_2RZkfw6Y1g/w-d-xo.html&ab_channel=TheKneesovertoesguy
Step 1 is backwards walking!
TapLike &Comment 4AIgos
Thank you!
@@TheKneesovertoesguy My pleasure :)
If knees over toes guy replies to this I will start my journey in strengthening my horribly weak and injury prone knees!
Hey it’s me the knee over toes guy, now get to work
Stop begging for attention from a youtuber and get to work 🫡
Rooting for you!
@@TheKneesovertoesguy and so it begins…
First woohoo
🫡🙏