Summary of #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

Overview of #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

Tim Ferriss interviews Ben Patrick (KneesOverToesGuy), founder of Athletic Truth Group (ATG). Ben tells the story of rebuilding from severe chronic knee pain and multiple surgeries to elite performance (documented 42" vertical), explains the methods he uses to restore joint health and performance, demonstrates minimal high‑yield workouts (often 10–20 minutes or two 45‑minute sessions/week), and discusses influences (Charles Poliquin, Westside/Louie Simmons), specific exercises (backward sleds, ATG split squat, tibialis training), equipment, programming philosophy (minimum effective dose), and broader lessons about integrity and long‑term decision making in media and business. A companion video walkthrough is available on Tim’s YouTube and Ben’s Instagram.

Key takeaways

• Rehabilitate and strengthen knees by training the joint through its full range — including controlled positions where the knee travels over the toes — instead of only avoiding those positions.
• Backward sled pulls (or backward walking with resistance) are a gentle, effective starter: promote circulation, strength in the loaded knee position, and pain desensitization.
• Focus on three core principles: (1) resisted forward/back movement (sleds/treadmills), (2) ground‑up training (lower legs → upper legs), (3) strength through mobility (train strength in end ranges).
• Minimal, consistent training often produces more durable results than high‑volume approaches; Ben often prescribes 1–2 work sets per exercise and trains twice weekly for his goals.
• Simple tools (sled, slant/rolled towel, step for front‑foot elevated split squats, TibBAR/tibialis drills, wrist bar) allow effective, scalable progressions at home.
• Integrity and long‑term thinking (avoid chasing trends/audience capture) are central to building sustainable influence and trust.

Ben Patrick — background & story

• Chronic knee and shin pain started early; multiple surgeries in late teens (partial kneecap repair, quad tendon reattachment, meniscus transplant) followed by lengthy immobilization.
• Became dependent on painkillers; discovered Poliquin/Westside sled methods and self‑experimented into recovery.
• Rebuilt range of motion, strength, and durability; now trains and programs others through ATG and online content.
• Notable result: went from a sub‑20" vertical to a documented 42" vertical; his 71‑year‑old mother regained sprinting ability with consistent, minimal training.

Core methods & concepts

“Knees over toes” principle

• Traditional cue (avoid knees over toes) came from naive pressure‑measure studies; Ben (via Poliquin and Westside history) argues athletes often need to train loaded knee‑forward positions to gain strength and resilience in those ranges.
• Controlled exposure to knee‑forward positions is used therapeutically (not recklessly).

Backward sleds / backward walking

• First, safe way Ben found to load knees without pain; used as warmup and rehab.
• Example starter: backward walking/sledging 100–200 yards, with progression to added resistance.
• Safety note: sled dragging has low injury incidence in Ben’s coaching experience.

Full‑range squatting & counterbalances

• Deep squats trained progressively: elevate heels (rolled towel/slant board), hold weight out front (counterbalance) to help descend with control, then move load closer to trunk as tolerance improves.
• Goal for most people: be able to hold a kettlebell and deep‑squat pain‑free.

ATG split squat (front‑foot elevated split squat)

• Front foot on a step (6–8" or stacked plates), back leg back, descend to pain‑free depth — front knee will often travel beyond toes.
• Ben favors this for safety (less low‑back butt‑wink risk) and high transfer to real‑world movements.

Lower‑leg / tibialis (TibBAR) work

• Strengthening anterior lower leg (tibialis) and balance of shin muscles is key for ankle/knee health.
• Simple drill: butt against wall, heels ~1–2 ft from wall, knees locked, lift toes up and lower (reverse calf raise) to fatigue.
• Ben helped popularize the TibBAR device to scale tibialis resistance.

Strength through mobility / greasing the groove

• Improve strength in end ranges of motion to reduce tissue guarding and increase usable range (Poliquinism: “strength is gained in the range it is trained”).
• Use low‑load, high‑frequency work (e.g., 1 rep per minute overhead squats for ankle mobility) to gradually improve mobility and control.

Sample progressions & routines (practical, scalable)

• General philosophy: pain‑free range, start very small, 1–2 work sets is often enough for maintenance/large gains.
• Starter progressions:
  1. Backward walking/sledging: 100–200 yards or short intervals; build up resistance slowly. Use as warmup.
  2. Front‑foot elevated split squat (hold railing for balance): descend pain‑free; progress depth and add load.
  3. Deep squat progress: elevate heels, hold a plate/kettlebell as counterbalance, progress to kettlebell closer to center, then front squat/bar as appropriate.
  4. Tibialis raises: wall method, high reps to fatigue; vary medial/lateral emphasis to address stability.
• Conditioning option (sled VO2): 4 minutes on / 4 off × 4–6 rounds (10–20min total). Effective for conditioning + leg durability.
• Weekly structure Ben uses: 2 workouts/week (≈45 minutes), plus optional weekly sports (e.g., basketball) — enough to maintain performance and durability for his goals.
• Dosage rules: begin with 1 set if needed; increase to 1–2 sets. For exercises you’ll load progressively, use a couple of heavier sets (still modest volume).

Equipment & practical substitutes

• Sled (Prowler/Torque) or resisted treadmill (forward/backward modes) — primary tool for forward/back resistance.
• Step or stacked plates for front‑foot elevated split squat.
• Slant board or rolled towel for heel elevation in deep squats.
• TibBAR or simple reverse‑calf setups (wall toe lifts) for tibialis work.
• Small, plate‑loadable wrist bar for supination/pronation work.
• Gymnastics rings for one weekly set of ring rows/pull‑ups as an upper‑body efficient contribution.

Safety, progression, and coaching cues

• Always work within a pain‑free controlled range; initial progress can be very small (e.g., a couple inches of step control).
• Use high‑rep, controlled repetitions for initial desensitization and circulation (gymnast style).
• Counterbalance weight (plate held forward) reduces knee travel and helps people descend into deeper squats safely.
• Watch for butt‑wink (posterior pelvic tilt) at bottom of deep squats; split squat often safer for beginners to avoid this.
• Gradual progression and consistency beat explosive jump‑to‑max efforts that can re‑injure.

Influences & history

• Charles Poliquin: exposed Ben to range‑of‑motion strength training and sled work for rehab.
• Louie Simmons / Westside Barbell: sled/tree‑dragging history inspired mechanical sled training.
• Bob Gajda: early work with devices targeting tibialis/anterior development.
• Christopher Sommer (gymnastics): inspiration for training end‑range strength and mobility.

Results, anecdotes & evidence

• Ben reports pain reduction, getting off painkillers within a week of doing backward sled work, and long‑term knee resilience.
• Family examples: Ben dunking reliably for 10+ years without knee issues; his 71‑year‑old mother sprinting again and using sled/work for hip improvements.
• Coaching volume: Ben reports coaching sled work hundreds of thousands of times across clients with minimal injury incidence when done appropriately.

Programming philosophy & lifestyle integration

• Embrace the Minimum Effective Dose (MED): frequent theme — small, consistent doses (even 1 push‑up) compound into big changes.
• Two focused sessions/week plus short sled conditioning can be sufficient for durability, sprinting, sport.
• Balance training priorities with life: Ben emphasizes short, high‑ROI protocols so people can focus energy on family/business without chronic rehab demands.
• Tim and Ben both emphasize long‑term thinking, integrity, and avoiding short‑term trend chasing in business/media.

Notable quotes from the episode

• “Strength is gained in the range it is trained.” (Poliquinism)
• “If you continue to do X with 2% more intensity every week or month, what does that look like three years from now?” (Tim on compounding trends)
• “If you find yourself on the side of the majority, it’s time to pause and reflect.” (decision/advice framework)

Actionable next steps (what to try this week)

1. Try a wall tibialis drill: heels 1–2 ft from wall, knees locked, lift toes to fatigue (3 sets to start, progress weekly).
2. Practice 2–5 minutes backward walking (no load) to get comfortable; if available, add sled or band resistance and progress distance gradually.
3. Do front‑foot elevated split squats: 1 set, pain‑free depth, hold onto railing if needed. Repeat 2× this week, increasing depth or reps slowly.
4. Work on deep squats with a counterbalance (light plate held forward) — heel elevated if needed to maintain upright torso and prevent butt‑wink.
5. If time/space allows, do a short sled interval (10–20min total) 1–3× a week for conditioning and leg durability.

Caveats & safety

• This summary is educational — consult a physician/physical therapist before starting new rehab or training programs, especially post‑surgery.
• Progress slowly, respect pain signals, and prioritize controlled movement in pain‑free ranges.

Resources & where to find Ben

• Ben Patrick (Knees Over Toes Guy): YouTube and Instagram — search “knees over toes guy” for pinned videos and companion walkthroughs.
• Tim’s companion video with Ben: youtube.com/TimFerriss (walkthrough of exercises discussed).
• Show notes and links: tim.blog/podcast — search episode #835 / Ben Patrick.

If you want concise “start‑here” checklist: backward walking/sled + front‑foot elevated split squats + tibialis wall raises, 1–2 sets, twice weekly — progress from there.