How To Full Squat & Clean (Exact Routine w/ Sets and Reps) with Knees Over Toes Guy

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Strength and Conditioning Coach Dane Miller teaches Ben Patrick ‪@TheKneesovertoesguy‬ how to clean with exercise progressions.

Warm Up Progression:

1/6: Backwards Sled 1 x 100 yards
2/6: Calf and Tib 1 x Burnout Each
3/6: Stan Stepdown 2 x 25
4/6: Hamstrings Roller 2 x 10
5/6: Full Split Squat 3 x 8
6/6: Full Squat 3 x 5 (5 second eccentric)

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0:00 – Ben Patrick & Dane Introduce the Knee-Rehab-to-Clean Progression
0:34 – Backward Sled Work: The Foundation of Pain-Free Knees
2:08 – Tibialis & Calf Training for Bulletproof Lower Legs
3:44 – Strength vs Mobility: Building Strong Ankles & Knees
6:06 – Slant Board Mechanics & Quad Loading Explained
9:01 – Knee-Over-Toes Science: Why It Works Long Term
11:20 – Side-to-Side Imbalances & Single-Leg Progressions
14:28 – Deep Squat Mobility: Stairwell & Dowel Progressions
17:52 – Elevating Heels & Regaining Childlike Range of Motion
20:00 – Why Slow Eccentrics Build Safer, Stronger Knees
21:58 – Transition to Clean Technique: Warm-Up & Philosophy
23:35 – Olympic Stories: Deep Squats & Cleans in Elite Sport
26:01 – Clean Progression Step 1: Stance & Footwork Setup
28:12 – Clean Progression Step 2: Grip, Rack & Front Squat Base
32:01 – The “Weeks Rack” Drill for Upper-Body Strength & Rack Mobility
34:10 – Clean Progression Step 3: High-Hang Mechanics
37:19 – Triple Flexion vs Triple Extension in the Clean
39:16 – Clean Progression Step 4: Low-Hang Position & Knee Action
42:57 – Why Coaching Matters: Intent, Control & Long-Term Development
45:54 – Full Clean Progression: Floor Pull, Pause, and Catch
51:22 – Evan’s Double-Bodyweight Clean & Power Output Discussion
53:35 – Deep Clean Strength in World-Class Jumpers Explained
54:48 – Coaching Ben: Slant-Board Loading Inside the Clean
56:55 – The Role of Technical Mastery & Slow Cooking Athleticism
58:59 – Longevity, Deep Squats & Training for Life
1:01:04 – Final Thoughts: Clean Goals, Longevity & Why Deep Range Matters