#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

This episode features Ben Patrick, widely known as Knees Over Toes Guy, who shares his transformative journey from chronic knee pain and surgeries to achieving a 42-inch vertical leap. The conversation dives into his rehabilitative training philosophy, practical exercises for joint health, and the influence of legendary strength coach Charles Poliquin. Tim and Ben also explore the importance of integrity in business and personal growth.

Notable Quotes

- Strength is gained in the range it is trained. – Tim Ferriss, quoting Charles Poliquin on the importance of full-range motion.

- I wouldn’t have believed 15 years ago that I’d be doing only two workouts a week and still dunking. – Ben Patrick, on the power of minimalistic, high-yield training.

- If you lose trust, all it takes is one question—‘Can I really trust this?’—and you’re done. – Tim Ferriss, on the critical importance of integrity in building a lasting reputation.

🏀 From Chronic Pain to Athletic Transformation

- Ben shares his struggles with debilitating knee pain starting at age 12, leading to multiple surgeries, including a partial kneecap replacement and meniscus transplant.

- Discovering Charles Poliquin’s contrarian approach to knee-over-toe training was a turning point, helping Ben rehab his knees and eventually achieve pain-free athletic performance.

- Key exercises like backward sled pulls and deep squats with progressive resistance became foundational to his recovery and training philosophy.

🛠️ Practical Training Principles

- Backward Sled Pulls: A cornerstone of Ben’s program for knee health, emphasizing circulation and strength in a safe, controlled manner.

- Deep Squats: Training full range of motion to build strength and flexibility simultaneously, countering outdated fitness advice to avoid knees-over-toes movements.

- Minimalist Workouts: Ben advocates for two 45-minute sessions per week, focusing on high-yield exercises like split squats, sled work, and tibialis raises.

📚 Lessons from Charles Poliquin

- Poliquin’s philosophy of training strength through full range of motion and his emphasis on backward sled work for knee health deeply influenced Ben’s methods.

- Ben highlights Poliquin’s regret of not prioritizing flexibility earlier in his career, which inspired Ben to integrate strength and mobility training.

- The importance of learning from diverse disciplines, from powerlifting to gymnastics, to create a balanced and effective training system.

💡 Integrity in Business and Life

- Tim and Ben discuss the importance of maintaining integrity, especially in the face of lucrative opportunities that could compromise trust.

- Ben shares his commitment to avoiding misleading claims in his content and staying true to his journey by not promoting supplements he didn’t personally use.

- Tim reflects on his decision not to launch a supplement line despite the financial upside, prioritizing long-term trust with his audience over short-term gains.

🇺🇸 Made in America: Building a Values-Driven Business

- Ben and his wife are committed to manufacturing their fitness equipment in the U.S., despite the challenges and higher costs.

- They emphasize the satisfaction and pride in supporting local businesses and creating products they can stand behind.

- This approach aligns with their broader philosophy of doing business with integrity and focusing on long-term impact over immediate profit.