#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

Ben Patrick's story of overcoming debilitating knee and shin pain is not only remarkable but also characteristic of resilience and determination. After years of agony and dependence on surgeries, he rebuilt his body and became an athletic phenomenon.

After Years of Knee and Shin Pain, Surgeries Included, Ben Rebuilt His Body to Overcome Injuries

Chronic Knee Pain Led to Surgeries, Including a Kneecap Replacement and Meniscus Transplant, By Age 18

Ben Patrick suffered from chronic knee pain from the young age of 12, which led him through a series of surgical procedures. These procedures were intensive and included a knee replacement and a meniscus transplant. Despite the hope that surgeries would alleviate his suffering, the reality was quite bleak. By the age of 14, Ben was plagued with chronic pains and stiffness, which culminated in surgeries at 18, one of which was a partial kneecap replacement.

Ben's Right Knee Hurt More Than Left Post-Surgery, Leading to Painkiller Dependence

Unfortunately, the outcome of these surgical interventions was far from satisfactory. In a twist of fate, his right knee began to hurt more than the left knee ever had, driving Ben Patrick into a downward spiral of excruciating pain and despair. It was a dark period marked by a growing dependence on painkillers.

Ben's Turning Point: Discovering Research on Knees Over Toes in Exercises

However, it was not all gloom for Ben Patrick. His turning point came when he encountered the unconventional research of Charles Poliquin. Poliquin advocated for training the knees over toes position — a method that starkly contradicted the prevailing fitness doctrines that warned against letting the knees pass over ...

"Knees Over Toes" exercises have emerged as a revolutionary approach to knee health and rehabilitation, as demonstrated by Ben Patrick's recovery journey.

Backward Sled Pulling and Squats Key to Ben's Recovery

Ben Patrick, dedicated to overcoming knee pain, incorporated backward sled pulling and deep squats into his rehabilitation regimen with noteworthy results.

Ben Used Backward Sled Pulling to Load His Knees Pain-Free By Keeping Them Over His Toes

Ben discovered that backward sled pulling was immensely beneficial in alleviating knee pain. This exercise involved the knees tracking over the toes, akin to walking backward up a hill, which allowed him to load his knees without pain. He learned this technique from Charles Poliquin, who used it to rapidly rehabilitate an Olympic athlete who went on to success. Through consistent practice, Ben not only increased circulation in his knees and reduced pain but also built strength without putting undue stress on the knees, eventually leading him to stop using painkillers.

Full-Depth Squatting Aids Ben's Knee Strength and Motion Recovery

Full-range squatting became a critical element in Ben's recovery, promoting knee strength and range of motion. Contrasting with the traditional advice of avoiding deep squats in activities like basketball training, Ben proved that full-depth squats are not only safe but beneficial. He utilized heel elevation and holding a weight out in front to reduce knee pressure and coached people through over a hundred thousand sled pulls with no reported injuries.

Full Range of Motion Training For Function and Injury Prevention

Full-range motion training, which includes allowing the knees to extend beyond the vertical plane of the shins, emerged as a fundamental principle for developing stability and pain-free mobility.

Knee Movement Beyond Vertical Shins Key For Stability and Pain-Free Athletic Mobility

Ben's research and personal experience led him to the conclusion that permitting the knees to move past vertical shins is key for achieving stability and pain-free athletic movement. He incorporated exercises that allow for this range of motion, such as the front foot elevated split squats, into his regimen. Proper execution of these exercises, like the split squat, offered pain relief and improved knee function.

Progressi ...

Ben Patrick emphasizes three training principles revolving around mobility, stability, and full-range strength, which are pivotal for a balanced, injury-resistant approach to fitness.

Ben's Training Principles: Mobility, Stability, and Full-Range Strength

Patrick articulates that his principles hinge on forward and backward resisted movement, a bottom-up approach from lower legs to upper legs, and strength through mobility. Patrick underscores the necessity of stability across all positions, and advocates for bidirectional training to cultivate balanced strength and stability. He promotes exercises like forward and backward resisted sled pulls and mentions the importance of balanced lower and upper body training.

Specifically, Patrick shares that his weekly routine consists of a one set to burn out of rows and pull-ups using gymnastics rings, indicating his dedication to ensuring a consistent balance between lower and upper body training. The use of exercises like front foot elevated split squats is a testament to his commitment to enhancing mobility and full-range strength, as exemplified by his mother's ability to sprint at the age of 71, a result of this meticulous approach to joint health.

Efficient, Minimalistic Training Approach Produces Dramatic Results

Ben Patrick's fitness ideology revolves around minimalism, aiming to achieve substantial results through efficient methods. His work out regime, adapted to his busy life with toddlers and business, comprises only two sessions a week; however, this has not hindered his impressive athletic performance, such as dunking. He maintains that a quality focus leads to consistent gains without the need for overtraining or incurring injur ...