Knee Ability Zero

by Ben Patrick

KNEE ABILITY ZERO What can a guy who couldn’t run fast, couldn’t jump high and had debilitating knee pain and injuries teach you about becoming your happiest and healthiest you? Zero. As in, Knee Ability Zero. The Zero actually refers to zero weights, zero gym memberships and zero athletic ability needed to make dramatic gains in your overall health and fitness. All you need is THIS BOOK. Author Ben Patrick - aka #kneesovertoesguy - started out as something of an athletic zero. Sure, he was a good basketball player fundamentally, but his 19-inch vertical was laughable, and his time in the 40-yard dash was so tortoise-like that his high school coach thought the stopwatch was broken. He’d never clocked someone that slow. As if that genetic conspiracy wasn’t enough, Ben endured knee pain starting at age 8. After three knee surgeries and countless trips to the personal hell where constant pain resides, Ben retired from the game he loved at the ripe old age of 18. With zero hesitancy, he devoted his life to developing exercises that would not only help others avoid what he’d gone through, but reach a level of athleticism that maybe they’d only dreamed of achieving. Now 30, Ben’s vertical is an NBA-like 42 inches. Even against pro basketball players he’s often the fastest guy on the court. And best of all, he plays the game he loves full throttle, dunking like a machine - always with ZERO pain. Whether you own dunking dreams or simply want to take a pain-free walk around the park with your child’s hand in yours, Knee Ability Zero is your guide. Each exercise is accompanied by photos showing you proper form. Ben explains not just how to do each exercise, but why it’s effective in strengthening your hips, knees, ankles, Achilles and more. And it all takes just a few minutes several times a week. Applying the exercises in Knee Ability Zero, more than 2,300 people have shared their success stories on ATGonlinecoaching.com. Joe Rogan , Mark Bell and recent NFL Hall of Fame inductee Charles Woodson are fans. From average citizens to professional athletes, many Knee Ability Zero users attest they see and feel improvement from Day 1 . So when do I get started? Scroll up and click the “buy” button NOW. You’ll quickly learn the That when it comes to helping you look and feel better than you’ve ever looked and felt before, Knee Ability Zero is a 10!

Genres: Health, Fitness, Nonfiction, Personal Development, Sports

98 pages, Paperback

Published November 1, 2021

Reviews

[Alan · Rating 5 out of 5]

I was forced to stop running last year because my knees felt like they were going to pull out knives and start stabbing me if I didn’t stop right then and there, damn it. So I had to stop, what do you expect me to do? Push through pain? Come on. As Ben tells you here, Pain = Destruction. Then I went to a physiotherapist, and she didn’t seem competent at her job, quite frankly. She would just say anything and everything, working my upper body sometimes, referring to vague notions and heuristics about “balance” and berating me for my diet (yes, I understand that red meat can cause inflammatory responses in some people, but I am paying you to work on my lower body, so stop being a glorified Google search please). She lasted about 2 weeks. Then I thought, what the hell, the summer is almost over anyway, so I will just control food portions and going out and all that, we’ll come back to it.

Safe to say, don’t just leave injuries. It didn’t go away. Not until this year, where I have had the pleasure to start (I repeat, start, not maintain for a long time) Ben Patrick’s Knee Ability Zero, a bunch of stretches I do a few times a week in order to become a god. That’s it. No pain running. No pain walking long distances. As Ben says, Pain-Free Muscular Burn = Construction. Lots of that. Lots and lots of that.

Ben himself was one of those who had horrific knee injuries and insane operations, being told he would never be able to bend his knees a certain way. Don’t be fooled by the two first names – he is not a guru. He literally just teaches you some stretches, tells you why they work and why you should do them, how to make it more difficult (or easier, depending on how much pain you are in), and that’s it. This is what knowledge sharing could be.

[James Scholz · Rating 4 out of 5]

time to train these knees 🤓

[Merlot58 · Rating 5 out of 5]

Just finished my first workout after reading this book. My knees are a mess, mostly just the right one. So this is much needed! I really like Ben Patrick and he explains things really well. I also did some checking into other trainer's reviews of his system and they were all positive about this. Let's see if I can still walk tomorrow and the next day!

Update: not only are my knees a weak spot, but due to some past injuries on my right side knee, there is imbalance due to me favoring the injured knee. My knees are DEFINITELY getting stronger (without any pain, other than standard soreness after exercise). Patrick builds in modifications into this program to address imbalances. Most of the exercises can be performed for each leg separately (so I can see the differences btw legs and target the weak leg). There is also progression advice included in this book. I am so happy when I go up stairs now, I feel like I can trust my right knee again.

[Doug · Rating 4 out of 5]

All of this info is really available on Ben's various platforms. It's just nice to have it collated and easily accessible - and nice to support such a good guy.

[Calla Reviews (كالا) · Rating 3 out of 5]

Every time I run I get shin splints and my left knee cannot tolerate weight bearing in squats, especially single leg squats.Upon starting my calisthenics journey, I noticed the real imbalance I have with my legs and that I needed to strengthen my knees or serious injury would soon occur. The book is needed. The exercises are doable the only real complaint I have which lowered the stars, I had to go online to look up some of the exercises as the photos are not always clear in its steps and left me confused. There are only 8 exercises given so this should not have occured. The photos should be a clear representation of what position I should be in and progress too. I have tried the exercises and they are pretty much low impact and can easily be squeezed into a workout.


I just started the program and will update on results in 3months.

[Christopher Steffen · Rating 5 out of 5]

This very short book is invaluable to athletes. I heartily recommend it to any athlete over the age of 40 (like me) or anyone with knee issues. I have practiced many of the exercises from his Instagram account, but now can follow an entire program. This is a very inexpensive price for what you get. This book and Vonhof’s book are ultra-runner bibles. Read and repeat.

[Niko Kapolis · Rating 5 out of 5]

Insane. Completely revolutionized how I think about working out and especially doing legs. Found this guy on ig and YouTube and he has me doing tib raises in my room at 1 am. Hopefully can help out with my ankle pain. Also not really a book more like a manual but it is what it is.

[Delaney · Rating 4 out of 5]

Knee Ability Zero was a great quick read! As a personal trainer, I spend a huge amount of time troubleshooting knee issues with 99% of my clients—I can’t name anyone in my life who doesn’t have knee issues. Ben Patrick’s perspective reduces things down to a simple approach that really clicks for me, and I cannot wait to try this methodology out for myself & my clients.

[Justin Cramer · Rating 4 out of 5]

This short book contains valuable information to help reduce and eliminate pain from the low back to the ankles, focusing on the knees.

I would recommend this book to just about anyone from couch potatoes to my friends that are powerlifters.

I have torn a meniscus in each of my knees. The tears, even after surgery, have caused me pain and prevented me from being as active as I would like. Subsequently, I have seen measurable relief from this program, and it has allowed me to dance longer pain-free and squat heavier pain-free.

[Kevin Thomson · Rating 3 out of 5]

Too early to tell.
The book is very simple and quick to read, but it will take many months of applying it to see if it has any value...

[Stuart Corbett · Rating 5 out of 5]

I've got dodgy knees, it kinda sucks. The routine presented in this book is really simple and well explained with pictures and all! I tried out the exercises as I was reading it and they were all quite easy once you get your head around it. Hopefully my knees will be "bulletproof" soon... Check back in a year!

[Benjamin Ciesinski · Rating 5 out of 5]

This an affordable and simple book with easy to follow instructions for improving the knees. I very much look forward to working these into my routine as often as possible.

[Martijn · Rating 4 out of 5]

Did first revalidation workout, seems to hit the right spot

[Colin Keeley · Rating 3 out of 5]

Good basic content to get started. I'd recommend the youtube videos over this. Hopefully he writes a more advanced book some time.

[Kyle McKee · Rating 5 out of 5]

Will withhold a rating until I see if this works 😁

[Casan Scott · Rating 5 out of 5]

Really nice visuals and easy-to-follow advice.

[Sean · Rating 5 out of 5]

I really enjoyed reading “Knee Ability Zero”, by Ben Patrick. For one, it contained lots of useful information that I plan on implementing in my sports training. Ben Patrick was able to uncover so many common myths about sports-specific training through his research. This book identifies these misconceptions and provides scalable, alternative solutions. Patrick explains how many athletes fall into the trap of implementing similar training styles to bodybuilders and powerlifters, because that is what’s often seen on social media. However, these training methods can actually regress an athletic power and strength, because they weren’t designed for athletes. They can cause a loss in speed and knee pain. In this book, Patrick dives deeper into these myths and proves, through research, their ineffectiveness in developing athletes. Also, the book offers options for all people by providing simple adjustments to each movement. Every exercise has so many different difficulties that anyone can use this training style. It doesn’t matter if you are a beginner or advanced, as Patrick made each movement accessible to all. Lastly, I think the structure of the book perfectly matches the messages the author was conveying. Patrick first describes the “how”, and then explains his research as to why each exercise is so effective. I would definitely recommend this book to any personal trainer out there. It is a fairly quick read that can change your mindset, and help you better develop your clients’ athletic abilities. I would also recommend this book to anyone struggling with knee pain, as it offers proven options that solely focus on achieving better knee health. Finally, I would recommend this book to anyone that’s just interested in sports training; it really broadened my knowledge of the field. Overall, I would consider this book very helpful and well put together.

[Henry Barbrack]

The book, “Knee Ability Zero”, by Ben Patrick is a widely renowned read that gives the reader a brief glimpse of powerful information that could aid those who struggle to understand what is happening with important parts of their body’s. Patrick allows the reader to absorb the information through in-depth imagery and descriptions that describe the diagrams and the purpose they serve to aid the health of a person's body. The changes that are applied through his teachings can change the lasting issues and stress people have when trying to learn about the issues that are challenging their everyday lives. His descriptions can also offer the chance to gauge the extent that certains pains reach to, and how many problems may just be the catalyst for a simpler issue that can be solved with easy exercises and stretches that all people can do.
I found many useful pieces of information in this book that helped me with certain muscle and joint issues I’ve been having. With its simple but effective design, the book delivers all the required exercise one would need to fix numerous problems that may appear at any time. It was a relaxing read, finding particular pieces of information that pertained to actual circumstances I could use made me excited about what else I could learn throughout the book. After reading the book I felt a sense of completion, not just for finishing the book, but also for completing some of the exercises mentioned and described. Afterwards I went on to partake in physical activity and found myself repeating tips that I learned from the book on how to maintain physical health and how to make sure one doesn’t strain themselves causing damage to the body leading to issues in the future. Applying the lessons in real time scenarios gave me an even larger sense of accomplishment, making me feel better about reading this book in the first place.

[Harmen Janssen · Rating 4 out of 5]

This book is supplementary, or introductory rather, to the ATG online exercise program. Some exercises are described in better detail than others, and the photographs are video stills, making them a little blurry. But along with other people's videos on YouTube you can get a pretty clear of how to perform the exercises.

It doesn't make sense to judge this book independent of the training program, I guess.
I have started to do the exercises, hoping my osteoarthrosis-related knee pain will go away and thereby clearing the way to becoming a better athlete.

The exercises feel good, I'm stretching things I feel like I have never stretched before. I'm also sore in places I'm not usually sore. It's a journey I'm very excited about.

If this works I'm going back to my physical therapist with this book to spread the knowledge.

[Jacob O'connor · Rating 4 out of 5]

I used to be in shape. You'll just have to take my word for it, but somewhere along the line I let myself go. It wasn’t until I had topped out at my heaviest ever that I finally had an awakening. I also met up with an old friend. I hadn't seen him in a decade, and it was a real blow to my ego when I saw how fit he was. So I decided to make a change. I signed up for Orange Theory Fitness. I soon discovered another hard truth about myself. My knees were no longer strong enough to support these exercises.

I'm just putting these exercises to the test, but I'm already noticing a difference. So either they work, or my old-man knees are finally catching on. Either way, I'm glad to have the problem solved.

[Amanda VanKroonenburgh · Rating 4 out of 5]

A great program for knee strength and stability. My quads, hamstrings and hip flexors feel stronger and more flexible after one week of the recommended functional exercises. A slant board is a great accessory to add to this program while you are getting started and to ensure knees are always over toes. I gave this book 4 stars instead of 5 because I think most of the content can be found though Ben Patrick's social media - however, I like having the program for reference during workouts. $25 well spent to support this exercise-science genius.

[Scott · Rating 5 out of 5]

Pretty sure this is public knowledge from Ben already, just the book gives detailed pictures of what each exercise should look like, including the regressions.

10 mins ROKP
Tibialis Raise 25 x 2 up & 2 down
FHL Calf Raise 25 x left & right SLOW
Tibialis Raise 25 x 2 up & 2 down
KOT Calf Raise 25 x left & right SLOW
Patrick Steps 25 x left & right SLOW
ATG Split Squat 5 sets of 5 for each side alternating (6 on weak)
Elephant Walk 30 reps each side
L-SIT 60 sec alternating L&R hold for 2 secs
Couch Stretch 60 sec each side

[EmReads · Rating 5 out of 5]

Short and sweet!
I cannot remember what my warmup and cooldown routines for the running were anymore and the physiotherapist said that I can start running again, even though my knee pains are not gone. They have got changed surprisingly ever since I started doing Ben's workout at my gym. And all I can say is that I got back my confidence and believe that the recovery would surely continue because I have faith on Ben's workout philosophy.

I would update after some months how it went after incorporating these workouts dedicatedly to eradicate my knee issues entirely.

[Jesse Morrow · Rating 3 out of 5]

I am only reviewing the book - not the program.

94 pages does not sound like much. It’s not and then you open this thing and it’s in Courier font - 16 point type.

However, that is great for this book. Simple explanations of each progressive exercise with photos of the author, his wife and his mom going through the variations is great.

For now, I’m giving 3 stars - 5 stars for the book and incomplete for the program since I have done none of it. I promise to return once I’ve tried the program for a few months and add that part to the review and star rating.

[Taylor J · Rating 5 out of 5]

I have a ton of left knee pain due to cartilage breakdown and a few other issues. My mom ran across the author’s Instagram page and recommended his book to me. I love that he includes pictures and breaks down not only how, but why you are doing an exercise. They are all able to be done with no equipment and at your own level of difficulty. I’m really excited to see how my lower body strengthens and my knees heal by incorporating these exercises into my routine.

[Kirk Matsuzaki · Rating 5 out of 5]

This book is the beginning of a beautiful renewed love with lower body strength and overall health. The book breaks down the exercises necessary for the building blocks of bulletproof knees through pictures and descriptions along with anatomical justifications for these movements. Knee and ankle injuries have prevented me from participating in sports and activities, but after only a few weeks of following a portion of the program, I already have more physical confidence.

[Obi · Rating 4 out of 5]

I liked this book a lot. It’s a quick read (I finished it over the course of a train ride from LA to SD). It’s mainly just a bunch of stretches with reasons for each stretch. This seems like a forgotten or unheard of style of training, but super important also.

Also, this is me reviewing it before starting training, just commenting on the book itself. Maybe it’ll be 5 stars in a year. Highly recommended.

[Thomas Santarossa · Rating 5 out of 5]

I've seen a lot of Ben's videos online but whenever I tried to put it all together, it always felt jumbled and mismatched.

This book completely serves its purpose.

I'm glad to have finally found a comprehesive collection of his knowledge and an easy step by step guide to applying that knowledge and why it is so impactful.

Will definetly look to get "ATG for life" to continue my development.

Was such an easy read too; would easily recommend this to anyone.

[Daniel Bowden-Haynes]

Feel like I can't give a rating yet as still too early in the programme to see if exercises help long term. BUT, after a couple of weeks my knees do feel better after every time I do the recommended workout. I like that the book explains the physiology behind why each exercise should help with strengthening the knees. However, the book itself is a bit flimsy and short for the price, and the style can be a bit overtly 'American' at times.

[Jessi · Rating 4 out of 5]

Bought this as an e-book, spacing was off and there was an issue with how the pictures were displayed. The book gave great exercises and stretches for strong knees that were explained well though there was some unnecessary rambling. Would recommend for anyone looking to strengthen knees and ankles and improve range of movement, very ATG-ish. Only docked a star because of the display issues.