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Host: Joe Rogan (@joerogan) Origins Of Knees Over Toes We’re taught to keep knees behind toes but a lot of natural positions in life put our knees over toes Chinese wisdom passed down generations believed in walking backward or dragging a sled backward to prevent cartilage damage Charles Poliquin is well known for the concept that the further your knees can go over your toes, the less likely they are to become injured American weightlifter Louie Simmons was trying to figure out the secret to building knee strength and stability and adapted knees over toes New data is always coming out, eventually, textbooks will reflect the benefits and protection of knees over toes training Learn more about Ben’s Knees Over Toes Program here The Benefits Of Sled Pulls We (the humans) should be doing the work, not machines Everyone can push a sled forward and backward – the risk of injury is less, great for cardio, you exercise your feet, you work your back without loading spine, it’s safe to do every day “Your exercises have 100% made my knees better.” – Joe Rogan Turf is ideal for the sled because you want smooth friction The waist belt is the safest starting point because the coordination and balance are most supportive that way Start backward: we want to safely get pressure to make the area stronger to get synovial fluid to carry nutrients to the joint Backward sled pulls are a great entry point for people who think their knees are shot and a very safe way to build strength when you can’t handle the knee pain that comes with some traditional exercises Find the right weight that will slow you down but you can move and control Strengthen Smaller Muscles The majority of injuries take place in deceleration – train deceleration muscles and get stronger in reverse We focus on aesthetic muscles but don’t often take the time to train supporting muscles “We’ve been taking muscles to failure but we’ve been skipping entire muscles that relate to pain.” – Ben Patrick To truly bulletproof your body, you have to take the time to focus on less sexy exercises – tibialis raises, sled pulls, slant board squats Leg curls aren’t enough – try monkey feet curls to develop more power in your kicks by strengthening hip flexors To start, go very light – a Rogue glute bench could be helpful Benefits of strengthening hip flexors: speed, jumping, stability in kicks for martial artists Importance Of Flexibility Static stretching can be a good foundation but the goal should be to be strong in the fullest range of motion, everywhere in your body Actively lengthen through joints to get the best range of motion you can Don’t compromise range of motion for heavier weights Tip: use a dumbbell in each hand in butterfly stretch to increase flexibility downward and increase groin strength when you bring upward Improving flexibility will not decrease strength or speed – if an area is stronger and more flexible, you’re more bulletproof You don’t have to be flexible to be athletic but it will undoubtedly build explosiveness “Flexibility is like access to get stronger in different areas.” – Ben Patrick Myth: you don’t have to be lean to build flexibility – some bodybuilders are religious about flexibility Healing From Injury The creator of R.I.C.E
