ATG Athletics Truth Group

What is ATG meaning?

Welcome to the world of ATG, where athleticism, strength, and injury prevention unite to redefine your fitness journey. ATG, or Athletics Truth Group, is a cutting-edge training program developed by Ben Patrick, famously known as the “Knees Over Toes Guy.” This revolutionary approach focuses on building exceptional strength and conditioning while simultaneously bulletproofing your body against injuries. With a foundation rooted in science and real-world results, ATG is your path to achieving unparalleled athletic ability and creating a resilient, long-lasting body. Get ready to unleash your full potential and embrace a new level of fitness with ATG

Ben’s Patrick over knees toe

ATG Training, also known as the “Knees Over Toes Guy” method, was developed by the fitness luminary Ben Patrick. Famously referred to as “Ben’s Patrick over knees toe,” this revolutionary training program has garnered a reputation for its effectiveness in building strength and conditioning while simultaneously safeguarding the body from injuries. Many enthusiasts of the “knees over toes program” have lauded its ability to develop exceptional athletic prowess.

No more injuries

Traditional strength and conditioning programs often fail to address crucial aspects such as structural imbalances and mobility issues within the body. As a result, even individuals putting forth sincere dedication and effort find themselves grappling with the disheartening reality of brokenness, injury, and a sense of frustration arising from unsatisfactory training results.


Ben Patrick’s approach, with its foundation in “Knees Over Toes Guy” principles, embodies a holistic approach to training for success. One of the core tenets of the program is the emphasis on nutrition as the bedrock upon which all other elements of training rest. Adherents are encouraged to focus on consuming whole foods, particularly to high-quality protein sources like meats, eggs, fish, fruits, vegetables, nuts, and seeds. Moreover, the elimination of processed foods and unnatural sugars is considered paramount. After all, adherents believe that if man made it, it’s best avoided. Such a stringent approach to nutrition is seen as essential for attaining enduring outcomes and overall well-being.

Sled in your training

The inclusion of sled training in one’s weekly workout routine is another defining feature of the “Knees Over Toes Guy” method. By pushing and pulling the sled, practitioners fortify the body’s strength and conditioning while simultaneously imparting a formidable protective shield over the feet, ankles, and knees. Adherents of the “knees over toes program” have reported extraordinary benefits from this particular exercise, emphasizing the importance of driving through the big toe with each step.

ATG split squat

Mastery of the ATG slant board squat and ATG Split Squat constitutes another pivotal aspect of the “Knees Over Toes Guy” training program. These movements, promoted by Ben Patrick as key components of his signature method, hold transformative potential for preserving the knees’ integrity and enhancing flexibility in the hip flexors. For many, the ATG split squat becomes a vital tool in addressing chronic tightness in this region, paving the way to a resilient lower body.

Full range of motion

In addition to targeted movements and exercise techniques, the “Knees Over Toes Guy” method places a premium on proper form and control. The focus is on executing exercises through a full range of motion, thereby strengthening and elongating joints and muscles—a core principle to safeguarding long-term joint health.

The form is king

The essence of “Ben’s Patrick over knees toe” philosophy extends beyond physical exertion; it delves into the realm of mental fortitude and discipline. The program advocates a humble yet ambitious approach, urging individuals to prioritize perfect form, full ranges of motion, controlled tempo, and appropriate weights during their training. The ultimate goal is to achieve optimal results without compromising one’s well-being.


By incorporating targeted training for the hamstrings through knee flexion and hip extension, the “Knees Over Toes Guy” program addresses a common weakness in many individuals. Weak hamstrings can lead to knee injuries and subpar performance. The program’s focus on training the hamstrings in knee flexion (hamstring curls, Nordic curls) and hip extension (Romanian deadlifts, good mornings, back extensions) is essential for cultivating robust and injury-resistant knees.

Core training and development

While the “Knees Over Toes Guy” program emphasizes core training and development, it also highlights the significance of addressing the rotator cuff and upper back muscles. These neglected muscle groups often lead to shoulder injuries and poor posture, particularly in our modern sedentary lifestyle. Specific exercises targeting the rotator cuff and upper back are integral to maintaining healthy shoulders and promoting overall physical well-being.

Healthy body composition

In the pursuit of excellence and physical resilience, mastery of bodyweight pushing and pulling movements assumes a prominent role in the “Knees Over Toes Guy” training philosophy. Basic bodyweight movements such as pushups, dips, ring rows, and chin-ups serve as barometers of an individual’s overall upper body strength and resilience. The ability to execute these movements effectively also relies on maintaining healthy body composition, underscoring the significance of a balanced approach to physical fitness.

Injury-resistant body

The “Knees Over Toes Guy” program extends its purview to encompass the training of the often-neglected core muscles, including the lower abs, hip flexors, obliques, and low back. Weakness in these areas can lead to injuries and hinder overall physical performance. In contrast, a robust core serves as a foundational pillar for a resilient and injury-resistant body.

Feet and ankles

A distinguishing aspect of the “Knees Over Toes Guy” philosophy lies in its deliberate focus on training the feet and ankles. In the context of modern lifestyles and typical footwear choices, these critical areas tend to weaken and stiffen. The program considers sled training as one of the most effective strategies for fortifying the feet and ankles. In addition, targeted exercises designed to stretch and strengthen the calves and tibialis muscles are essential for promoting optimal movement patterns throughout the entire body.

Elbow joint

The commitment to grip strength and elbow joint training is yet another hallmark of the “Knees Over Toes Guy” approach. The elbow, susceptible to injuries and pain, requires focused attention and strengthening exercises. Remarkably, a person’s grip strength serves as a significant predictor of overall longevity and strength. Therefore, “Ben’s Patrick over knees toe” philosophy advocates incorporating exercises that target both flexion (bicep curls) and extension (tricep extensions) to preserve the health and resilience of the grip and elbow joint. The program’s emphasis on consistent variation in these exercises bolsters overall robustness and endurance.

Mobilization and stretching

In conjunction with training techniques, the “Knees Over Toes Guy” method delves into the importance of mobilization and stretching. Many individuals experience chronic tightness in specific areas, such as the hip flexors, glutes, hamstrings, calves, pecs, lats, and thoracic spine. While training through full ranges of motion contributes significantly to addressing these issues, the addition of stretching exercises proves indispensable in fully rectifying these chronic challenges.

ATG Conclusion

Above all else, the “Knees Over Toes Guy” philosophy tirelessly emphasizes the overarching focus on longevity in training endeavors. Joint strength, structural balance, mobility, and muscle strength serve as the bedrock upon which every workout should be built. With each session, practitioners of the “knees over toes program” aim to enhance these fundamental aspects rather than merely pursuing superficial gains. By wholeheartedly embracing the principles of this program, one embarks on a transformative journey toward building an immensely strong, resilient, and enduring body.


What are the knees over toes guy?

The “knees over toes guy” refers to Ben Patrick, a fitness expert known for his unique training approach, which emphasizes training the knees through their full range of motion.

Are the knees Over toes guy good?

Ben Patrick’s training approach has received positive feedback from many individuals who have experienced improved strength, mobility, and athletic performance. However, results may vary for each person.

Why are knees over toes important?

Knees over toes training can help improve knee strength, mobility, and stability, which can be beneficial for overall athletic performance and injury prevention.

What are the knees over toes rehab program?

The knees over toes rehab program is a training regimen designed by Ben Patrick to rehabilitate and strengthen the knees, particularly after injuries or surgery.

Who are the knees-over-toes guy Ben?

Ben Patrick, also known as the “knees over toes guy,” is a fitness expert and coach who developed the ATG Training program focusing on knee health and athletic performance.

What are knees over toes good for?

Knees over toes training can be beneficial for improving knee strength, mobility, flexibility, and overall lower body performance.

What does knee over toe mean?

“Knee over toe” refers to the knee position during certain exercises or movements, where the knee is allowed to move past the toes, often in exercises like squats.

Does the knees-over-toes program work?

Many individuals have reported positive results from the Knees over Toes program, but its effectiveness may vary depending on individual fitness goals and dedication to the program.

What does Ben Patrick do?

Ben Patrick is a fitness expert, coach, and founder of the ATG Training program, focusing on knee health, injury prevention, and athletic performance.

Is knees over toes worth it?

The effectiveness of the knees-over-toes approach depends on individual fitness goals and commitment to the program. Many have found it valuable for knee health and athletic performance.

What is an ATG workout?

ATG workout stands for Athletics Truth Group workout, a training program developed by Ben Patrick to enhance strength, mobility, and athletic ability while prioritizing knee health.

Is the ATG program good?

The ATG program has received positive feedback from many users, emphasizing injury prevention and overall athletic improvement. However, personal results may vary.

Where do I start with the ATG program?

To start with the ATG program, it is recommended to familiarize yourself with the principles and exercises involved. Beginners should begin gradually and consult a fitness professional if needed.

What does ATG mean CrossFit?

In CrossFit, ATG commonly stands for “Ass to Grass,” referring to a full-depth squat where the hips descend below the knees. It is a fundamental movement in CrossFit training.

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