At a glance
WHAT IT’S REALLY ABOUT
Fixing Knees, Rethinking Exercise: Ben Patrick’s Radical Sled-First Philosophy
- Joe Rogan interviews Ben Patrick (Knees Over Toes Guy) about how he rebuilt his surgically ravaged knees and created a training system focused on strengthening joints through full range of motion and backward sled work.
- Patrick explains the science and history behind backward sled dragging, knees-over-toes training, and why traditional advice like “never let your knees go past your toes” and chronic icing are outdated.
- They discuss how his methods have helped Rogan’s own knees, why sled work is uniquely safe for all ages, and how building strength in overlooked areas (tibialis, hip flexors, hamstrings, QL) can dramatically improve performance and reduce injuries.
- The conversation also touches on discipline, social media, parenting, nutrition, and how finding something you love (for Rogan, martial arts; for Patrick, basketball and coaching) unlocks obsessive focus and life-changing work ethic.
IDEAS WORTH REMEMBERING
5 ideasBackward sled dragging is a low-risk, high-reward foundation for knee rehab and longevity.
Because only you move the sled (it never moves you), it safely loads the knees through a knees-over-toes pattern, builds strength and circulation, and is suitable from pro athletes down to fragile 80-year-olds.
Avoiding knees-over-toes positions has likely contributed to weaker, more fragile knees.
Patrick argues that pressure in deep ranges (knee over toe, full bend) stimulates synovial fluid and tissue adaptation; avoiding those angles lets joints biologically age faster and lose capacity.
Train the “forgotten” muscles to unlock performance and prevent injury.
He emphasizes tibialis raises, Nordics, hip-flexor work (monkey feet or low-cable knee raises), and QL side work as crucial for jumping, kicking, sprinting, running a strong guard in jiu-jitsu, and protecting knees, ankles, and backs.
Frequency of sled work beats occasional heroic sessions.
Patrick sleds every workout (often six days a week) with moderate distances and loads, arguing that consistent daily circulation and light strength stimulus do more for healing and bulletproofing than sporadic long, brutal sessions.
Full-range strength training can replace much static stretching and reduce stiffness.
He prefers exercises like full-range split squats, deep Romanian deadlifts, Jefferson curls, and weighted “butterfly” groin work over passive stretching, building strength in extreme ranges so flexibility is usable and stable, not flimsy.
WORDS WORTH SAVING
5 quotesThe farther and stronger your knee can go over your toes, the less chance of knee injury you have.
— Ben Patrick
The sled never moves you—you move the sled. That’s what makes it so safe.
— Ben Patrick
How the fuck did I not know about this? How am I finding out about this from Jamie and Instagram?
— Joe Rogan
The thing I was worst at is now what I’m best at—my knees.
— Ben Patrick
It wasn’t that I didn’t have the ability to focus; I am fiercely opposed to focusing on something I don’t give a shit about.
— Joe Rogan
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