Whether squatting or lunging, athletes are told ad nauseam never to let their knees go over toes under the assumption it added undue pressure to the joints. But as Ben Patrick, founder of Athletic Truth Group, came to find, that very pressure bolsters the knees, increasing strength for protection and longevity. Training that emphasizes this range of motion saved Patrick from surgeries and reliance on painkillers, and he’s since taken to Instagram to share his breadth of knowledge.
“Knees over toes was a broadly misunderstood subject and my dedication to making it safe and simple has arguably resulted in the most knee success stories—ever,” Patrick says, with the likes of Henry Cavill and Sam Heughan among his staunch supporters.
“Understanding knees over toes training rescued me from painkiller addiction and surgeries,” he adds. “These exercises allow your body to handle pressure at your own level, thereby increasing strength for protection as well as nutrient delivery to make your knees last longer.”
Here’s your plan for pain-free knees for years to come.
Knees Over Toes Exercises: The 10 Commandments of Healthy Joints
Directions
These 10 exercises can be scaled to all abilities. Do each at least once per week, adding to body part-specific or full-body routines for a balanced program—and pain-free knees.
Forrest Conner
1. Backward Sled Pull
Load a sled with moderate-to-heavy resistance. Attach upper-body straps and pull them taut with arms straight. Walk backwards, “reaching” lead foot back, planting the ball of foot, then driving through to propel each step. Start slowly, then gradually increase speed so you’re maximally exerting yourself by the end. 1 x 10 min.
Forrest Conner
2. Forward Sled Push
Going forward with the sled puts your knees even farther over toes, strengthening your feet and lower legs to a greater degree. Place hands on high poles, hips hinged forward slightly. With back straight and core engaged, drive through balls of feet and push sled with small, slow steps at first—then gradually get faster. 1 x 5 min.
Forrest Conner
3. Poliquin Stepup
Place a wedge on top of a step or weight plate 4 to 6 inches off ground. Beginners, start out assisted, holding ledge; intermediate, go unassisted with bodyweight; advanced, hold dumbbells. Place right foot on wedge with left leg hanging off platform, foot flexed (shown). Bend right knee to lower left leg, tapping heel to ground, then drive up to start. 3 to 6 sets x 15 to 25 reps per side
Forrest Conner
4. ATG Split Squat
Place left foot on wedge atop weight plate and step right foot far back into exaggerated split-squat position, heel lifted. Keep chest tall and back straight as you bend left knee to lower into a deep split squat. The goal: get back of hamstring to touch calf for full range of motion (shown). Switch sides on each set. 4 to 8 sets x 6 to 8 reps per side
Forrest Conner
5. Dumbbell VMO Squat
Stand slightly wider than hips with feet on wedges or plates to elevate heels. Slowly lower, knees generating outward force until in a deep squat, hamstrings touching calves (shown). Pause at the bottom, then drive up. You’ll feel this in inner thighs and VMO (teardrop shaped quad muscle). Add weight to progress. 3 to 6 sets x 15 to 20 reps
Forrest Conner
6. Tibialis Raise
The first line of defense against knee pain is the tibialis anterior. It runs under the knee and acts as the lower body’s decelerator. Sit on a flat bench with ankles over edge in a tib bar (or set up in a tibia dorsi calf machine). Hold onto the sides of the bench and flex feet toward ceiling to raise, then extend toes back to start (shown). 3 to 4 sets x 15 to 20 reps
Forrest Conner
7. Nordic Hamstring Curl
Start on knees with a pad underneath for cushion and have someone hold your ankles to the floor (or anchor with fixed equipment). Tuck chin and pelvis, maintaining straight line from head to knees as you fire up core, glutes and hamstrings, then slowly lower to the ground like a lever—trying not to break form. Use your hands to catch yourself when your hamstrings can’t hold any longer (shown). Engage glutes and hamstrings (and push off ground) to return. 3 to 4 sets x 5 to 10 reps
Forrest Conner
8. Hip Flexor Lift
Attach a light dumbbell to a ratchet-based shoe attachment, then fix to your right foot while left is on a weight plate. Flex right foot, then drive knee up until parallel to hips (shown). Use hands to counterbalance (opposite arm swings, like a sprinter), then slowly lower to start. 3 to 4 sets x 20 reps per side
Forrest Conner
9. Rear-Foot-Elevated Hip Flexor Stretch
Place a pad parallel to a flat bench. Stand in front of pad and bend left knee, placing top of foot on bench. (You can also do on couch at home.) Lower knee to pad, then contract quad and glute muscles to exert strength in static position. Tack on at the end of leg days. 1 x 1 min. per side
Forrest Conner
10. Incline Pigeon Pose
Set a bench to a 45-degree incline. Place bottom of left foot on the “seat” of the bench, where it hinges, with your shin and knee resting on the “back” of the bench. Hold on for support as you step right foot back, then remove hands and lean into the bench until you feel a stretch through glutes, hips and IT band. Keep knee against bench and foot flexed. 1 x 1 min. per side
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There’s no doubt when the weather turns colder as we settle into winter, stouts take center stage. And while we enjoy all its iterations: standard stout, imperial stout, and robust barrel-aged stouts, we think this malty, chocolate-filled beer’s close cousin deserves a little respect as well. Of course, we’re talking about the oft-overlooked porter. And the best porters, oh buddy, they’ll have you rethinking your seasonal bevvie of choice.
For those uninitiated, the porter style had its genesis in England like many other iconic beer styles. It first appeared in the 1700s and is (you guessed it) named after porters—individuals tasked with transporting luggage.
A confusing origin story
“Stout is the direct descendant of porter. In the 1700s, it was common to use the word ‘stout’ to refer to a bolder, higher-alcohol version of any beer style, much in the same way we use the word ‘imperial’ today,” says Zach Fowle, advanced cicerone and head of marketing for Arizona Wilderness Brewing Co. in Phoenix, AZ. “Porter was the most popular beer of the day, and over time, “stout porter” became a popular variant. But by the late 1800s, demand for regular porters evaporated, and stout porter shortened simply to stout.”
But more has changed between the 1800s and today than just our penchant for wearing top hats. “Today, most brewers seem to market beers as either stout or porter based on vibes, rather than on any notable stylistic differences,” he says.
Specifically, porters are known for their dark, almost pitch-black color and rich, sweet flavor profile. If you were to drink a porter and a stout side by side, you might even have difficulty discerning the differences between the two.
Stout versus porter is an enduring topic of discussion in the brewing industry. “While there’s no debating the porter came first—and stout used to be called stout porter, so it was a stronger version of a porter—the lines have become very blurred over the years,” says Rob Lightner, co-founder of East Brother Brewing in Richmond, CA.
“I would venture that even among professionals, a blind taste test would often yield inconclusive results,” says Lightner.
The difference between porters and stouts
Porters tend to be on the milder, more chocolatey end of the spectrum, Lightner says, whereas stouts are typically a little stronger and more roasty. Of course, this isn’t a hard and fast rule
Fowle agrees, “Porters tend to be fruitier, sweeter, and less bitter than stouts, with cocoa and caramel flavors in balance with dark malt bitterness. And stouts are usually hoppier, drier, maltier, and more coffee-forward—and may even have a touch of acidity.”
Whether or not they fit neatly into boxes, one thing’s for sure: both make for incredible cold-weather brews.
“As the nights grow longer, drinking a light, summery beer just doesn’t seem right,” says Fowle. “Porter is the perfect style for the transition to winter: warming and toasty yet not too heavy, with flavors of coffee, chocolate, and pie crust that correspond with autumn weather and holidays.”
It’s the perfect time to broaden your repretoire. Sweet, robust, warming, and well-suited to the season, here are the best porters to drink now.
Courtesy image
1. Deschutes Black Butte Porter
There are few porters more well-respected than Deschutes’ iconic Black Butte Porter. It’s brewed with Cascade and Tettnang hops as well as 2-row, Chocolate, Crystal, and Carapils malts as well as wheat. This 5.5% ABV year-round offering is great for cold-weather drinking because of its mix of roasted malts, coffee, and chocolate. It’s a robust, subtly sweet beer perfect for imbibing on a crisp fall night.
The key to 360-degree muscle: 90-degree eccentric isometrics. It might seem like we’re throwing a lot of geometry at you, but the concept behind time under tension (TUT) is simple, says Joel Seedman, PhD, owner of Advanced Human Performance: “Perform the lowering phase of a movement in a slow, controlled fashion, usually 3 to 5 seconds; pause in the stretched position, typically around 90 degrees; then perform the lifting phase in a powerful yet controlled fashion.” Believe us, a time-under-tension workout can humble even seasoned lifters…Eccentric isometrics are like the pressure cooker of training.
“Rather than mindlessly performing slow-tempo reps, you’re using the increased time under tension as a means to fine-tune your body mechanics and alignment, which requires more mental engagement and focus,” Seedman adds.
If you want to forge functional muscle mass and strength while simultaneously bulletproofing the joints and connective tissue, give this 10-move, full-body eccentric isometrics workout a go.
Directions
Perform the following moves as 90-degree eccentric isometrics following the above protocol. Use heavy weight, but not at the detriment of proper form. Rest 60 to 90 seconds between sets and 2 minutes between circuits. Perform once every 2 to 4 days for optimal results.
Best Time-Under-Tension Workout for Total-Body Strength
Circuit 1
Marius Bugge
A. Barbell Back Squat
Set a squat rack up with heavy weight, then grasp bar and step under it. Squeeze shoulder blades together, then stand to unrack bar and step back with feet shoulder-width apart. Inhale, hinge at hips and slowly bend knees to 90 degrees. Pause, keeping natural arch in low back, then extend through hips to powerfully stand. 3 x 4-6 reps
Marius Bugge
B. Renegade Row
Start in the top position of a pushup with hands shoulder-width apart on moderate-to-heavy dumbbells (shown). Explosively drive right elbow back to row dumbbell toward ribs while balancing on opposite hand and feet. Pause, then slowly lower weight, stopping a few inches above floor. Switch sides after all reps are done. 3 x 5 reps each side
Circuit 2
Marius Bugge
A. Dumbbell Bentover Row
Stand with feet hip-width apart, holding two moderate-to-heavy dumbbells in front of thighs, palms facing you. Push hips back and hinge torso forward so it’s nearly parallel to floor, soft bend in knees. Dumbbells should be near shins. Drive elbows back to row weights toward ribs. Pause, then slowly lower down for 3 to 5 seconds. 3 x 4-5 reps
Marius Bugge
B. Incline Dumbbell Chest Press with Legs Raised
Set an adjustable bench to a 30- to 45-degree angle and lie back with dumbbells in either hand. Engage core and lift legs off floor, flexing feet. Press weights overhead, palms in. Slowly lower to 90 degrees, staying tight and compact. Pause, then drive weights up directly over chest. 3 x 4-5 reps
Circuit 3
Marius Bugge
A. Dumbbell Bulgarian Squat
Stand lunge-length in front of a flat bench, holding heavy dumbbells in each hand by your sides, palms facing in. Rest the ball on top (shoe’s laces) of your right foot behind you on the bench. Slowly lower your body until your front thigh is parallel to the floor. Pause, then drive through your heel to stand. Switch sides after all reps are complete. 2 x 3-4 reps each side
Marius Bugge
B. Single-leg Romanian Deadlift
Stand with feet hip-width apart holding dumbbells or kettlebells. Drive right leg up, foot flexed, knee aligned with hip, making a 90-degree angle. Hinge at hips as you slowly lever your torso toward floor, lowering weights and driving right leg back for counterbalance. Hold, then squeeze glutes to reverse. 2 x 3-4 reps each side
Circuit 4
Marius Bugge
A. Pullup
Hang from a pullup bar using an overhand grip with legs extended and feet flexed. Engage lats and draw shoulders down your back, then pull yourself up until chin is higher than hands. Pause at the top, then slowly lower. Pause at bottom, then reset before your next rep. 2-3 x 4-5 reps
Marius Bugge
B. Kneeling Overhead Barbell Press
Hold a bar with moderate-to-heavy load at shoulder level with forearms perpendicular to floor. Kneel at end of bench with feet flexed to grip edge for support. Inhale, engage your core and glutes, then press the bar overhead, pushing your head forward so it passes your face, exhaling at the top. Slowly lower until elbows are at 90 degrees, then hold to maintain tension. Begin your next rep from here. 2-3 x 4-5 reps
Circuit 5
A. Dumbbell Pushup
Place hands on dumbbells (this provides greater range of motion) at shoulder width and feet wider than shoulder width with just toes touching the ground. Keep head neutral and hips high to increase tension on core, chest and tris and reduce stress on spine. Slowly lower to the floor. Stop once elbows hit 90 degrees, pause, then push up to start. 1-2 x 6-8 reps
B. Biceps Curl
Stand with feet hip-width apart with moderate-to-heavy dumbbells in each hand hanging by sides. Engage biceps to curl the weights up, keeping upper arms still. Pause at the top, then lower slowly. Don’t let arms drop all the way down to keep greater time under tension on biceps. 1-2 x 6-8 reps
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If you haven’t picked up a jump rope since elementary school, you’re missing out on a fantastic cardio workout. Not only will you burn a ton of calories in a short amount of time—200 to 300 calories in 15 minutes—but jump ropes can also improve your coordination and agility. Better yet, jumping rope doesn’t require much space, so it’s easy to do at home, and it’s often more mentally stimulating than jogging or swimming.
Choosing a Jump Rope
When deciding which jump rope is best for you, it’s important to determine what your goals are. While lightweight speed ropes are popular for cardio-focused training, weighted or drag ropes will be best for those focused on strength training.
No matter what your training goals are, we’ve got you covered with this roundup of 10 jump ropes from top brands including Crossrope, TRX, Rogue, and more.
The Best Jump Ropes of 2022
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