But first, let’s establish BASICS.

It’s more basic for the hamstrings to go uphill and/or sprint than it is to do a hamstring curl exercise.

It’s also more basic for the hamstrings to help (the glutes and lower back) pick things up than it is to do a hamstring curl exercise.

Humans have always been going uphill, sprinting, and picking things up.

They haven’t always been doing hamstring curl exercises.

But they also haven’t always been taking sports to the extremes of knee demand.

And in modern times we’ve broadly stopped going uphill and/or sprinting.

So even for the average person, a hamstring curl becomes a basic remedy, in my eyes, for healthier knees, hamstrings, and running abilities.

With that background established, let’s now look at exact technique progression…

If you go to a gym with a hamstring curl machine, you’re in luck and you may never need the rest of the information in this article! A hamstring curl machine measures your exact progress and scales from very low to very high levels.

However: In home gyms, in young athletes (who are among the highest cases of knee surgeries!), and in older people, hamstring curl machines are rarely used.

Fortunately, every person reading this can access a hamstring curl exercise, right now, which scales from very low to 1 in a million strength levels.

Let’s start from the bottom of ability and equipment access.

A piece of cardboard on a smooth surface can get the job done. Hamstring rollers are quite affordable and portable as far as exercise equipment goes.

Your HANDS can assist you to get going.

Next is your HIPS. If you lie all the way down each time, you get an extra boost from your hips.

Therefore, if you do not touch your hands to the floor, and you do not touch your butt to the floor - without bending your hips - you have an incredibly strict hamstring curl!

For most people, I believe this is enough.

For more extreme demands, you can further challenge yourself by slowly lowering down one leg at a time.

And in the pursuit of world-class hamstring strength, you could even rebuild the original process of hand and hip assistance, one leg at a time. (To be clear, single leg with hand and hip assistance is realistic for most athletes, but getting to strict reps would be very rare. By the end of filming the previous levels, I couldn’t do just one strict single leg rep!)

This is good!

We now have levels for my entire family.

Funny enough, my 3-year-old daughter wanted to try this and it sort of proved the point of how accessible this is.

She didn’t do proper reps, but I validated her just the same.

She’s got time - and when it comes to exercise, I would say the same to just about anyone:

Establish and then cultivate your basics. Don’t rush in terms of days and weeks. Enjoy your workouts, and I’ll bet your abilities wind up sharper over months and years.

Yours in Solutions,

Ben

For further ATG Basics program help ($19 to $99/mo) and the custom equipment I make for my coaching: ATGonlinecoaching.com

To see if I’ve certified an ATG coach near you: map.ATGforcoaches.com

Copyright © 2026 Athletic Truth Group, All rights reserved.

Since I’m still seeing this question, I want to be as clear as possible:

HILLS ARE AWESOME.

Going up and down actual hills is one of the most lost, basic human abilities.

My obsession with hill treadmills is out of love for actual hills.

Rowing machines are awesome, too, but I don’t think those are generating as many “Why not just row a boat?” questions.

Since resisted hill trainers are still scarce, it’ll take time to get across the Why, and that’s OK.

Example: My wife delivered us a baby boy this week! (She’s healthy, baby is healthy, we are so grateful!)

A newborn in the house can be challenging. With the first two kids I felt out of whack for weeks.

Now, I walk right to my hill treadmill at home, start pumping forward, then pump backward.

Within 1 minute, my mind is blown, every time. Feels great physically and mentally.

I don’t have any hills near me. I don’t have an appropriate space for a sled. I would have to spend at least half an hour just traveling to a hill or a gym.

My parents use the same device.

My wife will use it to smoothly get back in shape right from home, without leaving the baby.

My kids will grow up with one of the best workouts in the world, right at their toetips! (They can both already spin it backward on their own power! To be honest, though, for young’uns I think they will need metrics on forward hill running, to stay interested.)

Hopefully I’m getting my point across: It’s about convenience from home - not saying a hill treadmill is better than a real hill.

Life has its chapters, and this chapter makes a hill treadmill a game changer for me and my family.

Thank YOU for your support of ATG and my first treadmill!

If you have a hill near you, GREAT.

If you have a sled or a gym with a sled, GREAT.

If not, I’m happy that this entire category of resisted hill treadmills seems here to stay.

Yours in Solutions,

Ben

For further ATG Basics program help ($19 to $99/mo) and the custom equipment I make for my coaching: ATGonlinecoaching.com

To see if I’ve certified an ATG coach near you: map.ATGforcoaches.com

Copyright © 2026 Athletic Truth Group, All rights reserved.

What’s her secret?

She eats mostly real food, she has strong purposes in life (someone’s gotta help me with ATG customer service, and teach my wild toddlers how to be civilized!), and she SLOWLY keeps working on the ATG Basics.

Eight years ago she was breaking down - hip problems. I took the reins and I’ve been training her ever since.

She’s never done long workouts over these eight years.

She has consistently kept working on the basics, in small doses.

She does at least ONE ATG basic per day (“ATG Basics List” program in the app), gradually working through the full list.

I validate just ONE exercise, with intention, as a workout for her (or anyone, for that matter!).

I teach all these basics over and over. The main complaint is that I never shut up about the same stuff, but I assure you I’m still discovering little details and that’s why I keep blabbing! That way, when you follow my content anywhere, you’re not missing anything. And she’s not, either.

Conclusion:

I’m sorry I haven’t included Nana in my content much lately, but behind the scenes I’m preparing her and Pop (my dad) to live with us soon. Then you’ll see plenty more examples of her exact forms!

This topic was on my mind because my wife, Alissa, is due to deliver our third child this week, so I didn’t want to plan a long article and fail you. (I’m writing this early in the week to make sure it’s done).

For everyone in my family - and you, too - I’ll keep working to make wins simple.

Yours in Solutions,

Ben

For further ATG Basics help ($19 to $99/mo) and the custom equipment I make for my coaching: ATGonlinecoaching.com

To see if I’ve certified an ATG coach near you: map.ATGforcoaches.com

Copyright © 2026 Athletic Truth Group, All rights reserved.

1. Still going up and down HILLS

2. GARDENING (with DEEP knee and back bending!)

Thus, I think resisted HILL treadmills are going to be a huge part of the future of cardio machines, and we’re right there leading the charge for others to follow.

The first treadmill I made quickly attracted many copycats. My 2.0, which you’ll start seeing in my videos and posts in a couple months, will also quickly be copied.

THIS IS GOOD. I want HILLS abundant in gyms and homes, and I think it’s good to have pressure to keep improving mine!

Electric treadmills, bikes, rowers, etc., are all great, but NONE as fundamental for humans as going up and down hills.

When you go up, you EXTEND YOUR HIP. This doesn’t occur with bikes and rowers, and electric treadmills take over the natural role of your legs and backside muscles! (When electricity can’t help you, you have to overcome the resistance of the belt more like going up a real hill.)

Coming DOWNHILL then fortifies the knees if it doesn’t break you. When spinning a resisted treadmill BACKWARD, you can more safely build ability downhill!

When using a real hill, my top two tips for the downhill are:

1. Go as SLOW as you need to be pain-free

2. Use as SMALL OF STEPS as you need to be pain-free

In other words, only go downhill at a pace and step size you can own, without pain. This results in more likelihood of building up rather than breaking down.

To be clear: Cardio machines like bikes and rowers really are AWESOME! If they’re working for you, GOOD. Hill was simply a MISSING BASIC, and people will benefit from hill trainers being a more common reality.

As for the deep knee and back bending, we have another hidden factor at play.

The lack of sprinting and too much chair-sitting not only means weakened knees and back, but also WEAK AND STIFF HIPS.

Therefore, a combination of back extension and ATG split squat - each progressed from the top down - allow you to rebuild back to more natural mobility and robustness. (There is no pressure on how far you go! Think in terms of weeks, months, and years, ENJOYING each workout, in moderation.)

Life is hard.

You have no guarantees.

But you CAN IMPROVE.

And it happens to be MUCH LESS EXPENSIVE than the average modern fitness system!

I believe the secret to greatness (in ANY area of life) is, first, correctly identifying what the BASICS are, and then, taking those to higher levels.

How many marriages take communication to HIGHER LEVELS?

How many family businesses take their skills to HIGHER LEVELS from generation to generation?

You could probably trace any broad societal failure to MISSING BASICS or UNGRATEFULNESS toward them.

I hope this makes your journey simpler and stronger!

Yours in Solutions,

Ben

I share everything I know in my free articles and videos. For further ATG Basics help ($19 to $99/mo) and custom equipment: ATGonlinecoaching.com

And to see if I’ve certified an ATG coach near you: map.ATGforcoaches.com

Copyright © 2026 Athletic Truth Group, All rights reserved.

I currently coach them three different ways:

#1: As three separate workouts:

-Lower Body Day

-Upper Body Day

-Spine Day

#2: As a list of all basics, with the deal being that you pick at least one exercise per day.

Example: My wife is due any day now with our third child, and schedule/recovery will be less predictable. She’s already planning to train right from this list, with no pressure on how much she does each day, but with the helpful, gentle discipline of having to do something each day. I will join her and train from this same list, even if I do a bit more than she does. This will give me peace of mind and a daily win, rather than failing to keep up with a more demanding program.

#3: As just one exercise (or two exercises which fit together strategically) per day, Monday through Friday, in specific order for balanced development.

Main example: I use this approach for students, after sports, to patiently cultivate incredible mastery of the body over years, with elite recovery and interest.

LOWER BODY & SPINE BASICS LIST

Lower body and spine exercises are especially helpful where equipment access is often a barrier. I give a lot of thought not only to refining the equipment I make for these exercises, but also to suggest less expensive exercise tools as options.

Here’s a list of each basic, with equipment insights:

Full Split Squat: $2 cinder block, optional broomstick for assistance (free if you already have this, $10 or less if you don’t)

Standing Pancake: Free (with same $2 cinder block to assist and reduce range, if needed)

Cossack Squat: Perhaps free. This is not a mandatory exercise in my programs but may be a nice bonus for someone whose Full Split Squat and Standing Pancake are easy. (Cossack Squat combines those two mobilities.)

Hamstring Curl: Free (using a piece of cardboard) - progression is from two legs, to two-up-one-down, to one leg. Even a built-for-life ham roller isn’t expensive as far as exercise equipment goes

L-Sit: $2 extra for a second cinder block (This allows smooth progression from bent to straight leg.)

Bridge: Free (Think with three main levels: just hips off ground, then hips and torso off ground, then full bridge - and each level is tougher when you alternate holding one leg off the ground.)

Calf & Tibialis Raises: Free (unless you live in a hut) with your cinder block and just a wall for the tibialis.

Stepdown Progression: $2 extra for a 2x4 to elevate the heel (Progression is: 1) from off leg from farther behind you to farther in front of you, 2) from back foot pushing off, to only touching your heel to the ground, and 3) from balance-assisted to unassisted.)

Full Squat Progression: $4 for a 50-pound sandbag is the lowest price I’ve found - but ANYTHING can work if you can reach it out for counterbalance, progressing the load closer to your body if you don’t have pain. That $4 sandbag would work well for basic health and longevity goals. For more elite leg strength, the safest and most minimalistic system I’ve found yet is using a hex bar on podium, which you can make for free with your cinder blocks + 2x4. This allows infinite loading without the same risks of failure when using a barbell because you can just set the bar down, and if your legs aren’t strong enough, you’re not stuck with a bar on your neck or crashing down. To be clear: I’m a big fan of front and back barbell squats! I’m simply adding the full hex squat to the picture, as it has specific advantages.

Back Extension: This is the first main piece of equipment I wouldn’t want to live without because of how much easier it has made life for me, my parents, and my in-person trainees. I’ve trained about 1,000 people in person, and each one was able to use this to comfortably start training the backside without pain. That being said, the $4 sandbag is my new personal go-to for loading, so that may be a money-saving option for some stronger folks! For my parents, I advise maintaining bodyweight with great control. Bonus: This same machine also allows gentle progression of strength and flexibility for the QL (Quadratus Lumborum) muscles. These muscles attach to each side of your lower spine and are a direct helper for the lower back, yet they’re almost never fully trained.

Closing Context:

This week I was asked to help a baseball player on a $100M+ contract. I’ve done this multiple times before and I have a simple regimen for a common issue in baseball (lower spine muscles built up way more on one side than the other, and chronic pain issues as a result).

That regimen is:

• Single-Leg Back Extension (starting and finishing on the weaker side)

• Full Split Squat

• QLs (starting and finishing on the weaker)

This addresses the hip flexors, QLs and lower back muscles, all of which connect to the lower spine.

Those three form the basis of the ATG Basics “Spine Day.”

So what happened with the baseball star? I was able to toss my ATG podium and foldable back extension in the back of my truck, go help this athlete get immediate relief, and set him up with that simple, easy-to-follow long-term plan.

I would NOT have felt comfortable lugging around cinder blocks and a 2x4, and I would NOT have wanted to miss the full value of a back extension machine.

Hopefully you can see why I use some equipment, but also that I’m trying to stay in the game of figuring out how to save you money - without compromising results.

Last words:

I believe the secret to greatness in any area of life is actually identifying your BASICS and taking them to higher levels.

I hope this article helps you do that in some way.

Yours in Solutions,

Ben

My ATG Basics program, coaching, and equipment

To see if I’ve trained a coach near you

Copyright © 2026 Athletic Truth Group, All rights reserved.

The stepdown is an effective exercise to reduce knee pain and improve knee ability in life, but a common problem surfaces when someone CANNOT DO THE LOWEST STEP WITHOUT KNEE PAIN.

Fortunately, when you realize that there are infinite tiny levels between stepping UP and stepping DOWN, this ability gets a lot simpler and more pleasant to work on!

With your off foot behind you and pushing off the toes, you can work on the control of your body on the way down at a VERY LOW AMOUNT OF KNEE PRESSURE.

I usually use around 20 reps (slow down, fast up), 1-3 times per week.

WITHOUT EVER WORKING THROUGH PAIN, you can gradually increase the ability of your legs while building your knee tendons (the things that hold your muscles to your bones).

[To be clear: progression is from your off foot farther behind you, to in front of you, with all levels in between being valid! Simply work at YOUR pain-free level.]

Thank you for studying another little step forward - rather than avoiding it - on the subject of knee ABILITY.

Yours in Solutions,

Ben

Knee programs and coaching:

https://www.atgonlinecoaching.com

Knee equipment:

https://www.atgequipment.com

To see if there’s an in-person coach near you:

https://map.atgforcoaches.com

Copyright © 2026 Athletic Truth Group, All rights reserved.

I’ve put about 100 hours of wear into these so far. I want to wear them for an average shoe life cycle before I ask anyone to purchase them.

It’s a simple shoe for walking, strength training and mobility at times you don’t want to be barefoot. It comes with a high-quality insole to increase comfort for people coming from clunkier shoes and/or walking on hard surfaces.

Nothing like this exists USA-made.

Most shoes in the USA used to be made in the USA.

Now over 99% are NOT.

I think this has gone too far out of balance, and I just want to contribute back to sensible balance.

I’ll update you again when we make the first full batch, with exact pricepoint, etc.

Yours in Solutions,

Ben

Knee Ability and all my programs and coaching:

https://www.atgonlinecoaching.com

Equipment:

https://www.atgequipment.com

To see if there’s an in-person coach near you:

https://map.atgforcoaches.com

Copyright © 2026 Athletic Truth Group, All rights reserved.

There are just a handful of things I believe in which I haven’t seen in any school I’ve been around as a student or parent.

Policy #1: Each student gets to be responsible for growing some of their own food, no matter how small, THROUGHOUT schooling (not just a quickie project here or there).

Policy #2: Minimum 1:1 ratio of time NOT SITTING IN THE CLASSROOM. What they do with this is up to them. There are so many real-world skills, sports, gardening, music, etc. The strict ratio in the school day is the key for me. Common sense and personal interests can take it from there.

Policy #3: Daily time to read whatever they want to read about. The biggest barrier for my reading was INTEREST. Be there to ensure the book is at their level, and to help them if they don’t understand something. Other than that, LET THEM ENJOY READING, ALL THE WAY THROUGH SCHOOL, not just in early years.

Policy #4: (This is the most unusual yet the biggest reason I’m in education.) High school is a 50/50 bridge to winning in real life. Mornings are for actual work, making and SAVING UP MONEY. Afternoons are for learning finances and professional skills of THEIR INTEREST. With average work, they’ll finish school with $25,000-$100,000 in the bank (depending on location, the work they’re doing, how heavily they’re taxed, and the random luck or unluck that can come with business). They’ll have more skills than the norm and a greater chance of creating their life and work from there on out, rather than conforming to merely make a paycheck.

Policy #5: As part of the high school 50/50 system, ensure each student learns the adult financial red tape in their state/country before they’ve got bills, kids, etc.

Those are the policies that are shaping how I make my school.

If you’re wondering how I’ll be running Gym Class, my ATG School physical approach is simple:

1. Rotate different sports each day.

2. Finish each day with just 1-2 optional exercises.

Slowly but steadily, this will result in balanced abilities, bolstering students’ interest and know-how for the rest of their lives while having a blast in the process.

Even athletic greatness can be built on FUN and balanced foundations.

Thank you, as always, for your willingness to hear my unusual ideas.

I don’t expect other schools to adopt any of this any time soon, but if we can get millions of people to walk backward, I’ll bet spending the rest of my life coaching kids results in a few steps forward in education.

Yours in Solutions,

Ben

Mobility Made Simple program (which reflects the exercise skills I’ll be working to help students master by graduation) and form-coaching:

https://www.atgonlinecoaching.com

Equipment:

https://www.atgequipment.com

To see if there’s an in-person coach near you:

https://map.atgforcoaches.com

Copyright © 2026 Athletic Truth Group, All rights reserved.

Stage 1 of 4: Do Nothing!

If you observe children, you’ll see they naturally spend time on mobility. In fact, they’re masters! Enjoy the fact that you don’t have to rush “mobility” or “exercise” for kids: Just let them be kids!

*Before I explain the exercises: I don’t think young people need to work on any of these moves more than ONE TIME PER WEEK.

I believe in a wide variety of sports, daily music, daily personal reading time, etc., and rotating through different physical fitness methods no more than once per week each.

It’s amazing how well young bodies can develop through fun, consistency and recovery over years instead of rushing and abusing them.

Stage 2 of 4: Ankle-Knee Prep Window

You have an incredible opportunity to build lower body strength and flexibility before problems occur.

Age 10-15 is my general estimate on when it would be advantageous to master this.

Deep split squats to the front and sides allows you to address:

-ankle mobility

-knee and leg strength

-groin and hip flexibility and strength

These are exponentially harder to learn later in life. (But we will get to that, too!)

When it comes to knee problems later in life, ample research shows: STRENGTH MATTERS.

When it comes to lower back problems later in life, ample research shows: MOBILITY MATTERS.

When it comes to protecting your body, I see it as both scientific and common sense that THE ABILITY OF YOUR BODY MATTERS.

You have no guarantees.

Life is hard.

Better control of your body can help.

Stage 3 of 4: Lower Spine Prep Window

It’s surprising and disappointing how many teenagers develop lower back problems!

I believe Stage 2 above helps prevent them.

However, teenagers are often thrown right into heavy weight lifting which may be too much for the lower spine, no matter how good your lower body strength and flexibility is.

My best friend in high school was forced into max squats at age 15 and broke his back. He spent the next year having to wear some sort of PVC/metal vest around his torso!

His mental toughness was incredible, and he pushed onward with a smile on his face, but even into adulthood he had extreme fear around his lower back.

My advice is simply to BUILD UP SOME MUSCLE AROUND YOUR LOWER SPINE BEFORE YOU LIFT NEAR-MAX WEIGHTS.

This can be done simply for the lower back muscles and the QL (quadratus lumborum) muscles, which are on each side of your lower spine and attach into your lower spine.

I’m showing you only 4 exercises!

I believe these 4 are workable as a basis of mobility for life, but please note that exercise is a beautiful freedom and different methods can add up to the same or similar results.

If you told me I couldn’t do any of the 4 exercises, I would simply work on other methods of addressing the same qualities.

I chose these 4 for their accessibility and effectiveness at building well-rounded abilities for the lower body and lower spine.

Stage 4 of 4: REVERSING IT

Once you’ve lost mobility, especially if you’re in pain, it can be tough to get back.

Fortunately, two factors jump out to give us a roadmap:

RANGE

LOAD

(You could also think of this as a progression from STABILITY back to MOBILITY.)

Adults often assume they “can’t” do all sorts of mobilities, when in fact, they have some degree of strength and some degree of flexibility.

Both the lower back and QL muscles can progress from simply HOLDING the top position, then 1 inch of movement, then 2 inches, etc.

I have no judgment on how far you go or how much load you use!

You can also reduce the range and load of the split squats by:

-elevating the working leg

-elevating the heel of the working leg

-assisting

-only going down as far as you are pain-free

Thousands of adults have now used this knowledge to improve mobility and reduce knee and lower back problems.

Mobility isn’t something you “have or don’t have.”

You have some degree of it, and you can control its factors and thus better control your mobility, whether teenager or grandparent.

Yours in Solutions,

Ben

Mobility Made Simple program and form-coaching:

https://www.atgonlinecoaching.com

Equipment:

https://www.atgequipment.com

To see if there’s an in-person coach near you:

https://map.atgforcoaches.com

Copyright © 2026 Athletic Truth Group, All rights reserved.

How much do I need for my goals?

How simply and affordably can I set this up?

Quick notes so far:

Bumper plates with a 2x4 make a really good station for step-ups, split squats, and even hex squats:

This allows me to do my main knee-building exercises with a small footprint, and many people already have bumper plates. (A 2x4 costs $2 or less.)

Hex bars are common and affordable. They allow me to load my legs as much as desired without needing to set up a squat rack.

It’s not that you “have” to elevate your heels, but doing so makes it easier to emphasize your knees and legs.

This has been used successfully on squats for many decades, but it’s lesser known for step-ups and split squats.

Next note:

If you have any sort of treadmill, you may have a good regression station for the deep split squat. I no longer need regressions, but this will make it easy for Alissa to get her split squat back (when she’s ready) after baby #3. Having something to hold onto can make it much more pleasant to get into this strength/flexibility exercise:

At 8 months pregnant, the one piece of equipment Alissa still uses is the backward treadmill (along with the 2x4 for deep bodyweight squats):

A resisted treadmill and a back extension are the first 2 products I don’t want to live without in my home gym, because of how much easier they make things for my family.

The next category of equipment I think about is hamstring curls, and that has a huge variety of options. This garage happens to have a near-perfect spot to hold my heels down for Nordic negatives!

It’s not that I think Nordic negative is “better” than other methods, but how cool that a method used by many Olympic gold medalists happens to cost me NOTHING?!

My general advice for hamstring curls:

1. If you go to a gym, use the ham curl machine!

2. If you train from home, hamstring rollers are awesome and don’t cost much!

3. Take a look around your house. There might already be a Nordic negative station!

Awareness: Resisting your body’s weight with your hamstrings has high force potential! This makes it arguably the best hamstring exercise to help prevent knee injury. It also means YOU MAY NEED MORE RECOVERY. I’ve seen Nordic negatives work great as long as you don’t overdo it.

This is simply how bodies work: More force usually means more recovery needed. Not all exercises are the same. Enjoy the journey.

That’s all I’ve got so far.

Apologies for this not being my smoothest article, but someone out there may find these initial observations useful.

Yours in Solutions,

Ben

Programs and form-coaching:

https://www.atgonlinecoaching.com

Equipment:

https://www.atgequipment.com

To see if there’s an in-person coach near you:

https://map.atgforcoaches.com

Copyright © 2026 Athletic Truth Group, All rights reserved.

Workout 1

1. Forward and Backward Hill/Treadmill, 4 x 10 seconds each

This is the first key realization for me.

I believe a HILL is the fundamental “cardio” machine.

Humans have naturally gone up and down hills regularly until modern times.

[For those who would like to see a live demo of this article, click here.]

Also, the biggest difference I’ve observed between students and teachers this past year as a volunteer is SPRINTING.

The students sprint.

The teachers don’t.

This is not the teachers’ fault.

There are 60 million treadmills in existence and I believe more of them should be HILL-style, without electricity to spin the belt for you.

When your strength is responsible for spinning the belt, you strengthen your backside muscles differently than the electric treadmills you see in gyms.

THESE ARE ALSO CHEAPER TO PRODUCE since you are delivering the energy to spin the belt.

To be clear: I designed my 1.0 treadmill as the world’s lowest-priced treadmill which allows resisted BACKWARD walking.

Resistance backward (via sleds) helped me get my knees off painkillers 15 years ago and set up my success as a coach.

Our 2.0 (not pictured for privacy reasons with our factory) is about twice the size and thus will cost twice as much.

It works perfectly. The first full batch with instructions and packaging etc. is estimated for October.

If you have any further questions on 1.0 vs. 2.0, please don’t hesitate to reach out.

Conclusion: I think hills, forward and backward (backward safely strengthens the ability to go downhill), are more fundamental cardio machines than electric treadmills, bikes, and rowers, all of which have benefits but none of which come before the ability for humans to run up and down hills.

Last Note: I personally bought a fleet of my treadmills and fleets of the most well-known rowers and air bikes for the school. EVERY SINGLE ROWER AND AIR BIKE HAS BROKEN AT LEAST ONCE and the facilities director has given up on continual repairs for some of them. Meanwhile, my treadmills, which I ordered before the rowers and bikes, have continued to work with ZERO MAINTENANCE.

This has given me additional reason to see HILLS as even more fundamental than bikes and rowers.

Last Last Note: ACTUAL HILLS ARE FREE. It feels good to know I’ll spend the rest of my life marketing something that you can also access without paying me a dime!

USA weather is heading into the best months of the year for actual hills.

My advice on actual hills:

1. Ensure it’s not slippery.

2. Ensure there aren’t loose sticks/rocks etc.

3. When you go DOWN, go slower than normal. This reduces potential knee injury and increases strengthening in and around your knees. With real hills, think: “Fast up, down slow.”

[Continuing with the program…]

Optional Calf Raise to loosen up and strengthen ankle: 1-2 x Burnout

2A. Deep Lunge Progression, 2 x 10 per side

2B. Deep Lunge Progression to the Side, 2 x 10 per side

2C. Deep, Slow Back Extension, 2 x Burnout

This is the next big observation for me.

What if you patiently get strong and flexible forward, laterally, and through your backside?

What if you got good at all 5 exercises pictured so far?

Could you build and maintain fantastic mobility and longevity with those 5? This is the simplest training in my 18 years of coaching people.

The information above summarizes the most important observations from my last year of work.

Reminder: Each of these last 3 exercises can be progressed from very gentle levels.

[I think we need elevated platforms with a slight slant on top, but this is just a bonus. Almost anything sturdy - such as a stairwell - can reduce the level of strength and flexibility demand. My first ATG USA podium batch won’t take long since they’re made right here in the USA and don’t have to ship across the ocean.]

[Continuing with the program…]

Optional Hex Squat (or any other squat you like) to further strengthen your legs 1-5 x 5-10

Here’s my last commentary for this article:

HOW STRONG do you get?

Upon the 5 fundamentals shown above, this is now a huge personal variable.

The simplest I’ve found so far for my goals (basketball, jumping, knee protection) is using a hex bar - which reduces the chances of lower back injury - PLUS a slanted podium to allow for smooth, full squats. This has been an immediate winner for my top basketball trainees.

However, my MOTHER will not do these hex squats.

She DOES work on the 5 exercises pictured prior, though! (And she’s a badass 72-year-old! I’ll get more footage of her soon.)

From my kids to my parents to my own body, the 5 exercises above give me a coaching foundation for life.

[Now I’ll finish listing the program…]

Optional Pigeon Pose 1 x 45 seconds - folks who sit on the floor don’t tend to need this one as much. Folks like me who went many years without floor-sitting tend to feel good with a bit of love here.

Optional Upper Circuit:

Bodyweight Row, 1 x Burnout

Full Push-up, 1 x Burnout

Face Pull, 1 x 10-20

Workout 2

1. Forward and Backward Hill/Treadmill, 4 x 10 seconds each

Optional Calf Raise to loosen up and strengthen ankle: 1-2 x Burnout

2A. ATG Lunge Progression, 2 x 10 per side

2B. Cossack Squat Progression, 2 x 10 per side

2C. Back Extension, at least 2 x Burnout

Optional Ham Curl for extra knee and speed support, 1-2 x 10-20

Optional QL for extra lower back protection, 1-2 x 10-20

Optional Pigeon Pose, 1 x 45 seconds

Optional Upper Circuit:

Pull-up, 1-2 x Burnout

Full Shoulder Press, 1-2 x 8-12

Face Pull, 1-2 x 10-20

I think we’re still EARLY in the game of making fantastic mobility SIMPLE for virtually everyone to apply.

I will keep improving both the tools and my ability to explain them.

Yours in Solutions,

Ben

For form-coaching:

https://www.atgonlinecoaching.com

For the equipment shown:

https://www.atgequipment.com

To see if there’s an in-person coach near you:

https://map.atgforcoaches.com

Copyright © 2026 Athletic Truth Group, All rights reserved.

It’s mini-workout #5 of 5 in my Hoop Dreams program, which is meant to address the realities of being a basketball player.

The biggest gap left by our sport is our strength BELOW the game: Our legs almost never bend below halfway when we play, so over time our knees become weaker and more painful than they should be.

The remedy is simple: bring up ability in the range missed by the game.

Five sets of 10 bottom-half reps, with 30-60 second breaks, can be miraculous if done consistently at your pain-free level.

Counterbalance helps avoid pain as you get started, and unless you’re reading this from a deep squat, heel elevation can also help you feel better in a deep squat, with added knee strength benefits.

Thus, a progression could be from plate (easier to reach) to dumbbell (heavier and closer than plate) to hex bar or barbell.

Barbell is simple and gyms usually have squat racks. However, a hex bar is safer because you can just set the bar down if your legs are failing (rather than wind up with a rounded lower back under excessive load, a common cause of lower back injury).

I developed a custom podium with heel elevation. Because it’s made in the USA (and doesn’t have to ship from China), it’ll only be 6-8 weeks until a full batch is ready for customers.

I also offer USA-made slantboards, as well as ramps and wedges (which work great, but won’t be continued since I haven’t found adequate USA manufacturing for them).

Any of these can get the job done.

The main reason such a simple solution was elusive for so long is the 1970s university misinterpretation (and subsequent mandate) of “no knees over toes,” which prevented deep strengthening.

Now this mistake is well-documented, and we are advancing in an era of exploring SOLUTIONS.

Yours in Solutions,

Ben

For coaching through my Hoop Dreams, Knee Ability, and other programs: atgonlinecoaching.com

For my equipment and wide-toe-box basketball and exercise shoes: atgequipment.com (all products happen to be on sale this week for Valentine’s Day)

And to see if I’ve certified a coach near you: map.atgforcoaches.com

Copyright © 2026 Athletic Truth Group, All rights reserved.

Many of you have been asking when they’ll be ready. ATG USA shoe updates should perhaps have their own e-mail list, but I don’t want to make people sign up for another list, and I don’t want to break my policy of e-mailing you only once per week.

After going on the Joe Rogan podcast, a huge shoe company offered to endorse me with my own custom shoe model.

I could have been making easy money with no expense on my part, and these were great people to work with!

However, there was no avenue for USA-made, so I kindly declined.

Therefore, I want to thank everyone who has supported ATG in any way, as you have directly allowed me to pursue ATG USA shoes.

I also want to specially thank my wife, who has supported my goal of USA-made shoes and has been the #1 person behind the scenes pushing to make this happen, no matter how many times we were told it couldn’t.

I will reiterate that I believe in strong jobs and economies wherever you live.

“USA vs” is not in my heart, and ATG as an exercise system fundamentally exists to stand up for balanced abilities!

In terms of shoes, the USA has become imbalanced.

The USA actually invented the majority of modern shoe machines but sent those jobs away to make (at the time) an extra 10 cents profit per pair.

I intend to build you a line of HIGH-QUALITY exercise, running, and basketball shoes, USA-made, at affordable prices.

It’s very possible that we will need ZERO AD SPEND to keep normal industry prices for you despite much higher production costs, so I appreciate everyone who spreads the word organically.

Now it’s on us to complete a great product for you and never stop obsessing on it.

I will keep you posted once again as we get closer to the finish line, and I’ll be back next week with what I hope is my best overall exercise article yet.

Yours in Solutions,

Ben

$50/month Online Coaching

Equipment

To see if there’s an in-person coach near you

Copyright © 2026 Athletic Truth Group, All rights reserved.

If I were a kid growing up in today’s SCREEN WORLD, I’d want my own section of delicious fruits and vegetables to tend as part of my school day.

I’d want valuable, real world skills.

I’d want solid SAVINGS and financial skills before finishing school so that I could pursue my purposes in life, with a shot at improving conditions around me.

I’d want the freedom to do these things while also having fun with sports, music and other balanced abilities of my choosing.

Thanks to you, my job aligns with this. The next 18+ years (Alissa is 8 months pregnant!) will continue my obsession with the application of ATG while making the best modern education system I can for my kids (and we’re quickly making friends).

I’ll keep you posted on ATGU - Athletic Truth Group University - as I have helpful solutions and systems to share.

Yours in Solutions,

Ben

Programs and form-coaching:

https://www.atgonlinecoaching.com

Equipment:

https://www.atgequipment.com

To see if there’s an in-person coach near you:

https://map.atgforcoaches.com

Copyright © 2026 Athletic Truth Group, All rights reserved.

Two of these are basketball-specific (dribbling and footwork), but one can relate to just about anyone.

Improving your ability to stand up with a hex bar, relative to your body’s weight, is one of the safest and simplest ways to improve your speed and jumping potential.

Doing so with a full range of motion is one of the safest and simplest ways to improve how protected your lower body is, and thus how well you can harness your athletic potential in sports, especially as the years roll on.

For a young athlete wanting to strength train, improving your pain-free numbers in both of those exercises is my base advice.

To be clear: There are MANY different exercises you can use to successfully improve your power and deep strength. A hex bar provides a relatively simple and safe route for a young athlete, because you can precisely measure and improve your abilities with one device, with less chance of lower back injury compared to traditional squats and deadlifts.

[Notice how easily you can set the bar down once your legs are fatigued!]

Those two exercises form the first of my four mini-workouts to support basketball dreams. The other three workouts address missing links like your ankles, lower back, and mobility.

Any time I discuss full squats it’s worth reiterating that HEEL-ELEVATION and COUNTERBALANCE consistently help people who think they “can’t squat deep.”

Heel elevation helps make up for lost mobility, which is extremely common in chair-sitting societies. These mobility factors are concurrently addressed in other workouts.

Counterbalance then reduces the actual pressure on the knees.

How powerful and how protected do your legs and knees need to be for your goals?

Addressing that has been my primary job for the past 12 years.

I hope this article adds to your skills in helping yourself and others with this subject.

Yours in Solutions,

Ben

ATG Online Coaching (Affordable access to all my programs, with form coaching so you eventually get each movement as I would help you get it in-person.)

Equipment & Shoes

Map to see if there’s an in-person ATG coach/gym near you!

This is widely regarded as the greatest team turnaround in the history of college football.

IU football is one of the losingest programs ever, and just two years ago they were 3-9.

However, this was NOT just a two-year project!

The IU team and culture were built in no small part by undervalued transfers from the much smaller James Madison University, where IU head coach Curt Cignetti was beforehand.

Among that culture brought over from JMU was strength coach Derek Owings, who has used ATG squats with control, with optional heel elevation, this entire time!

(The picture below on the left uses a ramp for heel elevation, and the picture on the right uses Olympic weightlifting shoes for heel elevation. If you’ve grown up in a chair-sitting society, you’ll likely feel best in a deep squat with some degree of heel elevation - and through a balanced regimen, many will wind up feeling great with or without it.)

In weightlifting, “ATG” is short for “ass to grass,” implying a full range of motion (and naturally resulting in the knees going over the toes).

Coach Owings regularly hashtags “ATG” for this reason.

A misunderstanding - without evidence - from the 1970s caused American universities to force belief in “no knee over toes” and “no full range of motion” for millions of students.

There are now abundant studies confirming that mistake, but few textbooks have been updated. There is no system to inform former students when newer, more accurate information is found.

When I was in college just 10 years ago, the exercise science textbooks I was reading explicitly forbade full squats.

Improving the ability of my knees through full range of motion was the number one difference that took me from failed high school player to D1 basketball scholarship - yet I still wasn’t going to be allowed to do the very exercises that got me there!

Long story short, I declined continuing college basketball on full scholarship in order to become a trainer, and I called my gym “ATG.” (“Athletic Truth Group” was the best business name I could come up with to fit that acronym, and while it sounds cheesy to me, we’ve done a darn good job of living up to that name.)

I had dozens of high school athletes earn college scholarships only to then be prevented from doing deep squats by their college strength coaches.

I’ll never forget a player visiting home from college and telling me how the strength coach berated him in front of the team simply for squatting deep. He asked me what he should say to the strength coach, and I didn’t know. I couldn’t help that athlete and I felt terrible for him.

I know this is still continuing at many colleges, because I was recently discussing this with an ATG knee success story who had to train privately in college because the strength coach “didn’t allow ATG.”

That’s why this article matters.

Now, to be clear: This is not a war on any other range of motion! I believe in having a high level of ability through your whole range.

I’m also a fan of regressions, and I’m not a fan of working through pain. For ATG squats, heel elevation and counterbalance consistently reduce pain and help athletes start making progress.

Above all, I’m not a fan of forcing young people to blindly believe and do things.

Truth, fairness and freedom matter a great deal to me, and the next time a college football player asks me what to say to a “no ATG” strength coach, I can at least send the player this article.

I’ll also remind such a player that their greatest purpose and happiness in sport may come from eventually helping others by becoming a coach and treating others as they wish they’d been treated.

Conclusion

If you’re a football player, you should not be forced to squat ATG-style, but you sure shouldn’t be prevented from it. If you are prevented from it, you should at least be aware that leaders of the greatest college football turnaround in history did train their full range of motion with incredible focus and consistency.

Yours in Solutions,

Ben

ATG Online Coaching (Affordable access to all my programs, with form coaching so you eventually get each movement as I would help you get it in-person.)

Equipment, Shoes, & Workout Clothes

Map to see if there’s an in-person ATG coach/gym near you!

Copyright © 2026 Athletic Truth Group, All rights reserved.

This is a simple shift from how I learned to set goals.

When I was a high school basketball player, I recall the head coach having us all list our goals. I wrote down how many points and assists I wanted to average, what accolades I wanted for myself, and what accomplishments I wanted for the team.

That was that.

I failed at basically all of them.

First: Credit to the coach for even having us list goals.

Second: I’ll bet if you added up how many points per game we all wanted to average, it would have been physically impossible in a 32-minute game!

In reality, we all listed our dreams, not actionable goals.

The shift is to set a goal you have more control over, which then increases the chances of your dreams coming true.

Real Example for Myself

My dream is to have the greatest combination of skill, explosiveness, and youthful mobility of any 40-year-old, 6’1” basketball player who’s ever walked this Earth.

My goals for this year include much simpler tasks, though.

Since becoming a dad 5 1⁄2 years ago, the most I’d felt comfortable squatting with a full range of motion was 275 pounds.

Now I’m comfortably at 305 pounds, with knees and back feeling great.

This isn’t to say that everyone should work on this exercise. I wrote a much more detailed article on SAFE deep squatting a few weeks ago.

My goal for 2026 is simply to feel comfortable walking into the gym and working up to 315-pound deep squats.

That’s it!

When I did 305 this week, I walked into the gym, no other warm-up exercises, started with an empty bar, and pumped some bottom half reps. Then 135 pumping the bottom half. Then 185. 225. Then nice full reps with 275 and 305.

(Note: The game of basketball is brutal on the knees and stiffens the body. We do not have to bend our knees fully in the game. We are among the athletes least likely to full squat and most likely to be in pain if we try… which is precisely why it’s the #1 most life-changing thing for basketball, in my coaching experience!)

For me, the ability to walk into a gym and start deep squatting without knee pain is priceless. I had to completely rebuild my lower body functions to do this, and I accomplished that with just one little winning session at a time.

When I rebuilt my knees, my goal was simply to get to the gym and work on knee over toes exercises without pain.

That’s not an impressive goal, but it stacked up to a shocking transformation and eventually full-ride college basketball scholarships.

Once I found I could dunk a basketball, my goal became maintaining that without knee pain.

I’ve now been dunking for over a decade without a knee problem, even though I had been told by a doctor to drop basketball forever due to my knees.

Now that I’m in my mid-30s, I realize I have a chance to make perhaps the most remarkable age 20 to 40 transformation of anyone who has played basketball, in terms of aggressive driving, dunking and youthful movement.

Thus, I set a new goal of gradually getting stronger in a deep squat, with sub-goals that relate to healthily being able to do so.

If I could go back and help my high school self set goals, I would list actionable, measurable parts of the process that I could control, and I would then enjoy a magical high school career compared to what I went through with knee surgeries and pathetic athleticism.

The Rule

You have a dream?

Good!

Now you better have ACTIONABLE, MEASURABLE parts of that process which FOR SURE increase the chances of your dream coming true.

Unsure what those measurable components may be? Find someone who was in your shoes and has walked the walk!

Another subject for another day, but apprenticeship is a lost art in modern society. All too often I see people with dreams following the advice of those who theorize but haven’t walked the walk.

My free hoop dreams system is an example of actionable, measurable goals which have directly produced D1 scholarships and knee/dunk transformations in myself and others. No system is “perfect” but at least this one is actionable, measurable, and real.

Based on my experiences with basketball, I know you could create such systems for any other pursuits.

Long Rant on This Subject & What I’m Doing in Coaching/Education

In my 20s, I coached 4 years of high school basketball.

In those 4 years, I helped 13 players earn full-ride college scholarships.

Then, goal-setting was pretty simple.

Here’s a real example:

A 6’8” player joined my team. He had been playing center, not allowed to shoot deep, not allowed to dribble the ball up the court or drive to the basket, and not aggressive and athletic enough to dunk in games.

I immediately got him onto an ATG regimen, got him doing my dribbling regimen daily, and encouraged him to dribble and shoot like a guard in games.

Result: He wound up making lots of threes, got shockingly natural at dribbling the ball up the floor, was throwing down monster dunks in games, and went from zero scholarships at any level to FULL-RIDE DIVISION 1 SCHOLARSHIP.

And if you’re wondering how this player did afterward… Well, I never heard from him again! He never trained with ATG again, and I’d be willing to bet he dropped all the successful actions that had transformed him in one season.

MY FAILURE is that I only focused on him as a basketball player. I failed him as a human being.

At the time, I didn’t realize that how I educated players off the court was even more important than the game of basketball.

Basketball is a game. It entertains fans. Fans pay. This can become a career - but it’s not a real battle that matters long-term, and even those who “make it” often wind up broke and/or depressed after their careers.

How well you do in your sport doesn’t make the world a better place.

American sports income has skyrocketed while overall health, education, and economic stats have plummeted.

That’s why I’m going back to the roots (literally) and building my own school system.

In less than 4 weeks, my 3- and 5-year-olds will begin planting seeds.

Growing fruits and/or vegetables is POLICY #1 for ATGU. (ATGU - Athletic Truth Group University - is the name I’ve settled on for my school system. ATG was my original biz name and it got me this far. Gonna rock it till the end!)

I will write more about this in 4 weeks after we do the first gardening, but to summarize, my kids will:

1. Grow things

2. Learn how to prepare them as food

3. Take abundance to market

4. Do finances on the payment they receive

5. Eventually learn how much of their earnings the government will take, and learn how to do their taxes as part of school

6. Learn how to save and invest the remainder

7. Learn how to budget all of this!

From the simple act of planting seeds in the earth, I will prepare my kids for the real world better than any current school system I can find, while also giving them valuable time outside, healthier food, and too many other benefits to count.

This is why “grow something” is ATGU policy #1. My entire school system will boil down to a list of policies so simple, I can fit them on one page.

Of course, my students will also become great readers and writers and artists and musicians and athletes and so on, and I’ll keep you posted every step of the way.

Notice that in the process above, I didn’t mention how much money I’m expecting my kids to make when they take their crops to market.

My goals for them are more about the actions that I can control which increase their chances of happy, healthy lives that make them more powerful to lift up the world around them.

As for basketball, this is my first year back coaching a high school team, and I’m at a school that’s only had one player earn an athletic scholarship in its 50-year history. That lone exception is me, since I was in this school system till I was 14.

I want to give a very special shoutout to this school system regarding one simple action that changed my life forever.

From age 6 to 14, the reading system was:

1. Teacher has a huge wall of age appropriate books.

2. Students get to pick any book they want to read.

3. That’s it.

4. Repeat all year.

The teacher was there in case a student could not figure out the meaning of something they’re reading, but otherwise the teacher stayed out of the way!

The room was mostly silent.

I’ve never seen a teacher have to do less work.

Yet I’ve never seen a more effective class at producing literacy.

The entire American public education system would make a huge leap forward with just this simple act.

The goal wasn’t some arbitrary state measurement.

The goal was simply reading anything you want to read about and understanding what you’re reading.

I mostly read sports books.

Dumb to just read about sports, right?

Well, by age 14 I had a genius-level IQ by adult standards.

It’s very possible that there’s no Kneesovertoesguy or ATG without the reading program I was in from age 6-14.

Then from age 15 to 22, in public schools, my IQ went DOWN.

By age 22, I hated reading.

Fortunately, I was a good enough reader from the age 6 to 14 program that once I found Charles Poliquin (my knees over toes inspiration), I was able to devour every word he’d publicly written, quickly and with full understanding.

Fast forward to the basketball team I’m coaching today.

These kids can read well!

But they can’t dribble and jump well.

This off-season, I get to assign them EXACT GOALS WHICH THEY CAN CONTROL.

We have a middle school player who is already taller than me and does want to play college basketball. He’ll be in high school next year and I’ll immediately start him on varsity at POINT GUARD, because I have the actionable, measurable goals to support his dreams.

He’ll be the best player in school history, much better than I, and we will use his success to further establish systems for future generations. He will possess the priceless combination of personal success and legitimately raising up the lives of others.

Thanks to everyone who followed my rant this far.

Yours in Solutions,

Ben

ATG Online Coaching (Affordable access to all my programs, with form coaching so you eventually get each movement as I would help you get it in-person.)

Equipment, Shoes, & Workout Clothes

Map to see if there’s an in-person ATG coach/gym near you!

Copyright © 2026 Athletic Truth Group, All rights reserved.

#1: Gymnastics

Whether you enroll your kids in a gymnastics class or set up mats and rings at home, the opportunity and guidance to move and control one’s own body is “step 1.”

Think: “Control the movement of my body, then control movement outside my body (such as sports objects, opponents, or even lifting weights).”

This is not an absolute rule, but it helps create a simple and workable framework.

From my kids rolling on mats and swinging from rings, to me rebuilding my body’s mobility, to my dad regaining the ability to do a pull-up, the ability to control your body is a foundation for life.

#2: Relax and Enjoy a Wide Variety of Sports!

In high school, Michael Jordan didn’t win a state championship. He grew up playing a variety of sports, and in his first two years of high school he didn’t even make the varsity team!

In high school, Stephen Curry didn’t win a state championship, and he received very little interest from colleges. Both of his parents were star athletes at Virginia Tech, yet Virginia Tech had no interest in Steph.

Steph’s mom played volleyball. Most people aren’t aware that his dad played both basketball and baseball in college. As Steph grew up, his dad intentionally had him play a variety of sports and withheld him from year-round basketball during key physical development years.

LeBron James was a state champion in high school, but he, too, played a variety of sports growing up, and was a star football player in high school.

The point is: How stressed out you are early does not predict how successful your kids will be later.

In sports, in my marriage, in business, these days I think to myself:

“What would this look like if it was FUN?!”

You can be passionate and have a great time and still get things DONE.

I don’t believe that being fearful and stressed are superior to the effortless thrill you feel when you know you’re on the right track with something!

My kids are 3 and 5, and I’ve been homeschooling them recently.

I have:

-a Little Tike T-ball set

-Little Tike basketball sets

-a soccer ball and goals

-a foam football

-dodgeballs

This gives me 5 sports I can rotate, and I’ll add even more.

(Guess who’s having FUN!)

#3: Consider Adding Strength Training (Increased Ability) When Demand Goes to Extremes

Many people could simply do steps 1 and 2 for their entire lives and be among the healthiest in modern society!

However, life can unleash extreme demands.

This is where strength training can be magical.

When I specialized in just basketball, the Demand on my knees was too great for the Ability of my knees.

If the game was played underwater, my knees would have been just fine.

By increasing the Ability of my knees, the Demand of the game was easier to handle.

This is the simplicity of how I revived my career, attracted full college scholarship offers, and have been dunking for over a decade without a knee problem, despite not being able to dunk prior.

For basketball, the knees experience extreme Demand.

For track, the hamstrings can experience extreme Demand.

For baseball, the shoulders and elbows experience extreme Demand.

#4: Realize That Helping Others is King

If the Sacramento Kings play the Golden State Warriors, kings and warriors are not actually fighting to protect their people.

Sports are games. They entertain fans. Fans pay. Successful athletes wind up rich. They obtain incredible material things.

Yet all of that still pales in comparison to a passion and effectiveness for helping others.

Never lose sight of this.

I “failed” to make the NBA, but I’ve helped more people than most successful athletes. I have a thrill and passion in real life that feels like winning the NBA finals.

And I can live this thrill again and again and again, as long as I live.

Bonus Step #5, and Conclusion

I’m a head high school basketball coach about halfway into the season.

We possess less size, less athleticism, and less experience than just about every team we’ve faced.

We’re already almost out of playoff contention.

WOW: What an opportunity we have…

If we can go out every game, no matter the score, no matter the lack of playoff hopes this season, and try to play our best IN THAT MOMENT AND UNTIL THE BUZZER SOUNDS, we can gain priceless mental toughness that will help us the rest of our lives.

No one on this team is trying to play college basketball. Every player has career plans in other areas. Every player will benefit from not wavering from the moment the game tips off till the final buzzer sounds.

Within 4 years, we will have the best team in our school’s 50-year history, if they so choose. I know, because I’m the only player from this school system to get college scholarships, and I’ve been compiling my exact skill and physical development systems in a free playlist which anyone can study and use to take the reins of creating college/pro level basketball abilities.

However, even if they don’t choose to pursue my basketball abilities, even if they lose every game from here on out, there is still something to be gained for life by giving their all despite no apparent short-term reward.

Yours in Solutions,

Ben

ATG Online Coaching (Affordable access to all my programs, with form coaching so you eventually get each movement as I would help you get it in-person.)

Equipment, Shoes, & Workout Clothes

Map to see if there’s an in-person ATG coach/gym near you!

Copyright © 2026 Athletic Truth Group, All rights reserved.

Considerations:

Heel Elevation

Most people will need to elevate the heels a bit to feel comfortable in this “deep deadlift.”

This can be done with a 2x4, Olympic weightlifting shoes or ATG Buddies.

Lifting Straps

A wide grip on the bar is much tougher than a closer one, so as your legs, butt and back get stronger, you’ll need to wear lifting straps - unless…

Hex

This makes the grip easier while making the form easier to master, since you simply stand up and down without having to avoid hitting your knees with the bar.

Safety

If we think about a young basketball player, the hex plus podium provide a long-term solution for elite lower body strength, without needing a barbell on the back.

If you reach failure, you simply set it down! (Whereas failing with a barbell on the back is more dangerous, especially for the lower back.)

To be clear: I’m a fan of pretty much all squat methods that I’ve seen. Focus, form, and recovery make their benefits outweigh the risks.

However, the hex podium deadlift is a key and unique piece of knowledge due to its results, simplicity, and safety.

How I’m Using This

Lately, I’ve been writing a lot about my basketball strategy.

This strategy is causing my legs to hit all-time best strength levels while working my basketball skills.

(For me, feeling good with 300-pound deep squats seemed like an impossible dream. Now it’s a reality!)

A big part of this is keeping my focus and interest in deep squats.

So in addition to having a dedicated day for deep squats (with only one optional exercise after), I’ve been rotating between front, back, and deep deadlift bar positions, as well as using different set and rep ranges: 3 x 8-10, 4 x 6-8, 5 x 4-6, and 6 x 2-4.

This results in 12 “different” deep squat workouts:

Week 1 deep front squat 3 x 8-10

Week 2 deep back squat 4 x 6-8

Week 3 deep deadlift 5 x 4-6

Week 4 deep front squat 6 x 2-4

Week 5 deep back squat 3 x 8-10

Week 6 deep deadlift 4 x 6-8

Week 7 deep front squat 5 x 4-6

Week 8 deep back squat 6 x 2-4

Week 9 deep deadlift 3 x 8-10

Week 10 deep front squat 4 x 6-8

Week 11 deep back squat 5 x 4-6

Week 12 deep deadlift 6 x 2-4

This has been updated in the Hoop Dreams program on the app.

I’ll keep working to make this program fun for me so maybe it’ll be fun for some of you out there, too.

Yours in Solutions,

Ben

ATG Online Coaching (Affordable access to all my programs, with form coaching so you eventually get each movement as I would help you get it in-person.)

Equipment, Shoes, & Workout Clothes

Map to see if there’s an in-person ATG coach/gym near you!

Copyright © 2026 Athletic Truth Group, All rights reserved.

This week I’m focusing on filming both the physical and skill development workouts.

Basketball skills are much easier to teach by video. Seeing video demos of all the strength/mobility exercises may help, too.

The first 3 videos cover control of the ball, with PRECISE MEASUREMENTS you can use to achieve a professional level at these fundamentals.

Video 1 of 10: Dribbling System and TESTS

Video 2 of 10: Passing System and TESTS

Video 3 of 10: Form Shooting/Test

Scheduling: These first 3 systems are easy to recover from, so I think it’s fine for a young player to work on them daily until they can pass their tests.

The next video covers how to bring your offensive footwork to a professional level. This is mainly achieved through study of your heroes in SLOW MOTION until you understand exactly what their feet are doing, then back-and-forth studying and practicing till you’re around that level. The video shows the first 3 examples I suggest mastering:

Video 4 of 10: Go-to Moves

Scheduling: Recovery comes more into consideration with go-to moves since professional-level go-to moves require elite explosion. I think up to 3 days per week will actually work better than daily.

The subject of jumping and dunking in basketball games then gets more specific than just “jumping,” and I look forward to adding even more detailed videos on this. The first video covers the 4 basic levels I coach:

Video 5 of 10: Jump/Dunk

Scheduling: This requires the most intensity of all, and I believe 1-3x per week will work better than daily.

The strength/mobility system breaks up into 4 different workouts:

Video 6 of 10: Main Strength Workout

Video 7 of 10: Accessory Strength Workout

Video 8 of 10: Mobility Workout

Video 9 of 10: Upper Body Workout

A sample schedule could be:

Monday Main Strength

Tuesday Accessory Strength

Thursday Mobility

Friday Upper

However, basketball schedules can be all over the place, and THIS PROGRAM IS DESIGNED WITH THAT IN MIND.

Each workout is unique and short or streamlined, so you could even do them RIGHT AFTER PLAYING.

If you’re going to put in all the work, we should think about the bigger picture of sports, so in the final video I cover my pre- and post-game which can help you perform better and have more positive effects in the lives of yourself and others.

Video: 10 of 10: Pre- and Post-Game Self-Reminders

Regardless of whether you play sports or not, I hope these 10 videos add value to your life and to those around you.

Yours in Solutions,

Ben

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