Digital Social Hour: Why Tech CEOs Are Walking Backwards (Science Explained) | Knees over Toes Guy DSH #960

Release Date: December 8, 2024
Host: Sean Kelly
Guest: Ben Patrick, the "Knees Over Toes Guy"

Introduction

In episode #960 of the Digital Social Hour, host Sean Kelly welcomes fitness innovator Ben Patrick, popularly known as the "Knees Over Toes Guy." The episode delves deep into Ben’s revolutionary approach to fitness, focusing on knee health, backward training, and overall mobility. Ben shares his personal journey, the science behind his methods, and the transformative impact his training has had on athletes and everyday individuals alike.

Ben Patrick's Background and Motivation

Ben Patrick's foray into fitness was born out of necessity. Suffering from chronic knee pain by the age of 12 and undergoing major knee surgery in his late teens, Ben struggled with conventional fitness advice that often dismissed the importance of knee positioning.

“Chronic knee pain by age 12, knee surgery in my late teens, and reaching my 20s without dunking—those experiences shaped my approach to training.”
[08:27]

These challenges motivated Ben to explore alternative training methods, leading him to develop the Knees Over Toes (KOT) training system aimed at improving knee strength and overall mobility.

The Knees Over Toes Training Philosophy

Ben’s KOT philosophy challenges traditional fitness paradigms, particularly the long-held belief that knees should never extend past the toes during exercises like squats. He argues that this restriction was based on outdated assumptions rather than solid scientific evidence.

“In the 1970s, the conclusion was no knees over toes. That was just an incorrect assumption.”
[09:23]

Instead, Ben emphasizes the benefits of allowing the knees to move beyond their usual range, enhancing muscle strength and joint health.

Benefits of Backward Walking and Training

A cornerstone of Ben’s methodology is backward walking. Contrary to conventional forward-centric exercises, backward walking engages muscles and joints differently, offering unique rehabilitative and strength-building benefits.

“When you go backward, it’s almost like rehab for forward activities. It’s not that forward isn’t amazing, but walking backward balances and enhances your forward movements.”
[05:24]

Backward training not only increases total step count but also improves balance, reduces knee pain, and enhances overall athletic performance.

Injury Prevention and Rehabilitation

Ben’s approach is particularly effective for injury prevention and rehabilitation. By focusing on strengthening muscles around the knees and improving ankle mobility, his methods help mitigate common sports injuries.

“If you have real problems, reversing those motions allows you to find levels you can do without pain, aiding in long-term recovery.”
[11:18]

Ben shares numerous success stories, including individuals who have avoided surgery through his training and athletes who have returned to peak performance post-injury.

Personal Stories and Impact

Throughout the episode, Ben recounts personal and anecdotal stories that highlight the effectiveness of his training. One notable example is his mother's recovery from severe hip deterioration, enabling her to sprint and engage actively with her grandchildren.

“She didn’t start exercising immediately, but once she did, her hip problems were completely overcome. Now, she’s as active as my wife and I.”
[36:56]

Such testimonials underscore the life-changing potential of Ben’s methods.

Training Regimen and Philosophy on Fitness

Ben advocates for a full-body training approach rather than isolated muscle group workouts. Typically training three times a week, he emphasizes starting from the lower body and progressively engaging upper body muscles.

“I train full body because I love it. Starting at the bottom and earning my way up to finishing with upper body exercises works best for me.”
[20:47]

This holistic approach ensures balanced muscle development, enhanced flexibility, and reduced injury risk.

The Role of Purpose and Mindset in Fitness

Beyond physical training, Ben highlights the importance of purpose and mindset in achieving fitness goals. He believes that prioritizing helping others and maintaining a sense of purpose leads to greater personal fulfillment and long-term success.

“Helping people is my primary goal. Mastering money comes second. Purpose drives sustainable success.”
[15:05–15:38]

This philosophy extends to his interactions with clients and the broader fitness community, fostering a supportive and purpose-driven environment.

Impact on Family and Future Goals

Ben’s commitment to family fitness is evident in his efforts to create scalable training systems that parents and children can engage in together. His vision is to foster multi-generational fitness habits that promote lifelong health and mobility.

“My life's work is about taking these concepts and making them smoothly scalable so that parents and kids can naturally follow and maintain these healthy habits for life.”
[28:35]

Looking ahead, Ben aims to see a significant increase in youth fitness levels, aspiring for a future where children are more physically capable than previous generations.

Conclusion

In this enlightening episode, Ben Patrick shares his innovative Knees Over Toes training system, which challenges conventional fitness wisdom and offers profound benefits for knee health, injury prevention, and overall mobility. His personal journey, combined with compelling success stories and a holistic training philosophy, provides valuable insights for anyone looking to enhance their physical well-being. Ben’s emphasis on purpose, family fitness, and scalable training underscores his dedication to transforming lives through informed and effective exercise practices.

“If you make a difference in someone’s life, even one person at a time, that contributes to improving broader health statistics.”
[34:22]

Listeners are encouraged to explore Ben’s resources through ATGOnlineCoaching.com and his social media channels to embark on their own journey towards enhanced health and athleticism.

Key Takeaways:

• Backward Training: Offers unique rehabilitative and strength-building benefits by engaging muscles and joints differently.
• Knees Over Toes Philosophy: Challenges outdated fitness norms, promoting knee-centric exercises for improved joint health.
• Holistic Approach: Emphasizes full-body training and integrates strength with flexibility for balanced physical development.
• Purpose-Driven Fitness: Advocates for a mindset focused on helping others and maintaining a sense of purpose to drive sustainable success.
• Family Fitness: Aims to create scalable training systems that encourage multi-generational health and mobility habits.

Notable Quotes:

• “Chronic knee pain by age 12, knee surgery in my late teens, and reaching my 20s without dunking—those experiences shaped my approach to training.”
  Ben Patrick, [08:27]

• “In the 1970s, the conclusion was no knees over toes. That was just an incorrect assumption.”
  Ben Patrick, [09:23]

• “When you go backward, it’s almost like rehab for forward activities. It’s not that forward isn’t amazing, but walking backward balances and enhances your forward movements.”
  Ben Patrick, [05:24]

• “If you make a difference in someone’s life, even one person at a time, that contributes to improving broader health statistics.”
  Ben Patrick, [34:22]

For more insights and to connect with Ben Patrick, visit ATGOnlineCoaching.com and follow him on his social media platforms.