If you’re on the fence about doing the program just know that my wife and I have as much if not more mobility and strength than we did 20 years ago as D1 athletes. We’ve both trained since middle school and this is THE best program for former athletes to regain their athleticism, mobility, and brute strength.
There's a lot of information here on RUclips, but nothing beats having someone who knows what they are doing look at your form. The price of the program pays for itself many times over in how well the combination of a well thought out program and form coaching works. It's not even all that much.
Shoulder doc and avid weight trainer here. I have followed your Bullet Proofing shoulder video with my own regimen and been recommending to patients the last 6 months. Really good stuff! Thanks Ben!
I tried to do sissy squat for my knees and although it wasn't hard for me to do it for I have rather strong legs, I have been having pain in my knee (this type of pain I had never had before) just under the joint since and I am not able to do any leg exercise because I am afraid to get worse.
@@youtubenamenoodles you need to regress the exercise to the level which it is completely pain free. that means assisting significantly with your hands or bands and elevating the front foot with a split squat for example
i'm an amateur boxer. went to rehab and they gave me the typical cookie cutter exercises. they kind of helped. but once i incorporated the first movement and more like it i have literally zero pain aside from some overuse soreness from my lead jabbing hand. ur saving athletes out here man. thanks and keep doing what ur doing
my shoulder's been dislocated several times and im trying to go back to boxing. no power on that shoulder when throwing hooks. can you recommend anything else that helps you?
Honestly ever since I bought your book and really started focussing on building my body from the foundation up, I have never felt better. I never even had knee pain. It was all my hip flexors, my lower back and my shoulders. The fact that you are giving out this life changing information virtually for free is insanely generous and a testament to your character. Everyone should apply these concepts to their training. Ben you are a legend mate.
@@TEAMGETHELP correct me if im wrong, knee Zero Is 0 weights and Zero Ability (like the lowest starting point) and ATG for life Is with weights and full body contrary to knee Zero which Is just lower body
You are literally rebuilding people piece by piece, joint by joint. Your work is helping a lot of people who are really struggling and suffering. Thank you and keep doing the best content for the community
"Intent, intent, intent...you could cheat your way to more reps. When I'm lifting weights, I don't care about the weight room number. I care about the effect it's having on my body. I care about the load on my tissues." Excellent.
i had shoulder pain cause of bench press for 6 months straight... thanks to you now i'm healing and i'm even able to do dips, which was unthinkable during these months, thank you so much man!
I am facing the same issue when I did bench press to the point where it was hurting even when I went to sleep leading me to quit the upper body. Did 5 reps of these with a 2kg dumbell for two sets and already feel something awakening in the shoulder. How many sets do u recommend and how many days per week initially? I'm worried about overdoing it but I also want a safe progression
@@aidenjosepreeth8201 i did 3x5-10 twice a week I started with 5kg and now i'm at 8.5kg x 6 reps even tho my healthy shoulder is much stronger than that. Anyway i think higher reps are more effective, but sometimes when i tried to increase weight i had to go down to like 5/6 reps.
There's are reasons why Ben (kneesovertoesguy) is the only RUclipsr that I have post notifications set for everything he posts. Of course it's because I find his content valuable in my life. But, it is also largely becuase I trust him so much now. He has proven himself time and time again that he means well. He really wants to help me, and I can feel that. Ben is such a high quality person!
I can attest to the efficacy of these exercises because I figured out some of them on my own & reversed chronic injury. Now I have found somebody who has put a lot of work & dedication into explaining. Thank you.
@@TheKneesovertoesguy I have a torn rotator cuff in one shoulder and a torn labrum in another. I've rehabbed them conservatively and can do most things pain free. Do you think these are safe for me? Thank you!
Tore my rotator cuff and broke my humerus when I was younger… Still to this day, I have chronic shoulder pain. Learned to live with it, but today I’m going to work this ATG shoulder, along with knee/hip … everything… Done with the pain man. 🙏🏼 Thank you for all that you do! Let’s goooo 🔥
Let us know how you are doing. Im starting today. It looks awesome. I had rotator cuff issues also and its wreaking havoc with my drum playing currently. Im done with the pain also! I want to play without pain.
I had extreme left shoulder pain for 8 months that didn’t get better with exercises prescribed by my physical therapist. After 2 months of your RUclips exercise videos, I am 95% pain free. I can now confidently carry my newborn and play with my kids. Will be subscribing to your coaching app to ensure my form is correct and learn more exercises! Thank you!!!
That is INCREDIBLE! So happy to hear that your shoulder is feeling better and able to play with your kids pain-free! That's what it's all about! Our team looks forward to working with you and improving that pain-free ability even more!
1:54 - Bench DB External Rotation (Single Arm) 3:26 - Incline Bench Lying DB Rear Delt Raise (Single Arm) 6:05 - 45-degree Hyper DB Trap Raise (Two arms; controlled) 4:26 - mentions he doesn't count reps, focused more on tension, failure and quality reps; because you could easily cheat reps I normally do 2-3 sets, 8-15 reps with a light weight, with the 2nd/3rd set being the hardest. Supersetting 2 or 3 mvmts depending on their difficulty.
Other good exercises from his other vid: ruclips.net/video/574AUMqOK4k/видео.html (0:15 Bench DB External Rotation (Single Arm) ) OR 4:45 Bench Cable External Rotation (Single Arm) 9:25 DB Back Tricep Mobility stretch - mentions he does this BEFORE the DB Trap Raise in his KoT program (7:35 DB trap-3 raise) / 45-degree Hyper DB Trap Raise (Two arms; controlled) 9:50 DB pullover 12:30 Face pull 14:40 ATG incline DB press
I just want to give a personal testimony that this particular segment of shoulder rehab exercises has expedited my healing process! I've been doing this religiously for 3 weeks every other day first starting at 5 lbs now 15 is achievable ....... I am 157 lbs. MOST importantly I'm back surfing and paddling at 95% optimum vs 50 last October and 75 three weeks ago ....... thank you from the bottom of my heart, the next waves for you !
Had AC joint surgery in 2015 and pain started coming back lately. Xray confirmed that athritis was back in the AC joint and three different doctors (shoulder specialists) told me to avoid shoulder exercises, especially overhead, basically for the rest of my life. I started doing band work and these 3 exercises within the ATG program and I am pain free now!
@@youtubenamenoodles actually only some weeks. But keep in mind that my surgery was in 2015 and issues came back 6 months ago. Recovering from the initial surgery took much longer.
How did this go for you? I just completed ten PT sessions for AC joint subluxation which involved a lot of band work, Is/Ts/Ys, and some overhead dumbbell pressing. To be honest, it doesn’t look like he can handle 20 lbs for these exercises (I can’t either). Shoulder work, especially for rehab, should be in more of an 8-20 rep range
I must say that in all my years of being active, I feel my best at 48, even better than I was in my earlier years. I did a lot of activities but with pain. Now I'm actually stronger than I was back then but most importantly, pain free. Haven't purchased a program, just did a combination of the exercises and it really works. One thing is certain for sure, you have to be consistent 💯 👌THANKS FOR THIS.
I just turned 60 and I have had SO MUCH SUCCESS with your knee program and low back exercises that I will add these to my shoulder workout tomorrow. I have also enrolled my son who is a freshman in HS and an promising basketball player. Thank you and keep up the great work!
I never comment on videos but got to admit this guy is the best. I have been having constant knee pains whenever i used to do a track workout. i have been asked to get surgery from my physician for both my knees. 6 months of doing his exercise for my knees I have no issues so far in fact my lap times have been better than before. this guy is the real deal. thanks very grateful
I have been doing these exercises for a couple of years to strengthen shoulders and traps and they have greatly reduced pain. I cannot do 10% of my body weight without losing significant form but these kinds of movements are not volume they are quality. Stretching out chest muscles as well. Thanks for another great video! These movements are gold for people with shoulder issues!
I'd love it if you guys could do something similar for elbows too. I know they're a bit harder, since forearm muscles work together differently than a lot of other muscle groups.
Elbow ability we have a breakdown for already accessible for members! Once you sign up you get access to everything and there’s no long term contract. It’s month to month! Here’s the site to get started: atgonlinecoaching.com No better time to try it out for yourself than right now! We make the price very affordable so anyone can do it. There’s no other service out there that does what we do for the price! Please message if you have any other questions before starting. -ATG Coach Connor
Hey Juan! Ben recently made a video on the ATG Split Squat which is GOLDEN for hip-longevity and ability! Watch this video: ruclips.net/video/Q0rwMyW79zc/видео.html&ab_channel=TheKneesovertoesguy Do some research and you can find some GEMS! All of this is laid out at atgonlinecoaching.com and easy to navigate for members! -ATG Coach Connor
The second exercise is literally saving my shoulder. I had crazy shoulder pain from to much bench press(typical bro lifts). Stopped benching completely been working that rear delts and it has been life changing for my shoulders!
If your interested Enkiri Elite Fitness has a video on fixing tendinitis, his experience is specifically in bicep tendinitis so it wouldn’t hurt to take a look to see if his plan will help u
@@raypecina9135 How is it now? I personally had horrific proximal biceps tendonitis and bursitis in my shoulder for a few years until fixing it. We can talk if u need help still.
I started doing your exercises to counter my shoulder and knee pain caused from rugby injuries. I've gotta say, not only has the pain just about dissappeared, but my knees and shoulders feel stronger now than before the initial injuries. Just wanted to thank you bro, your a legend and I appreciate your work.
Did these 3 exercises for the first time today. managed to do 4 sets of each and could only manage 5% of body weight for 10 reps. Lots of room for improvement!
You are helping so many people! Thank you so much for doing so! My debilitating lower back pain has gone from a nine almost to zero in just four months. I have a fitness trainer background and nothing I was doing was working!!! You exercise philosophy, I began to apply consistently, and at 55 years old I’m convinced that in a year from now I will have a bullet proof lower back! Huge thank you!!! If I ever had the opportunity to talk to you and tell you what worked the best.
@@TheKneesovertoesguy My pleasure! You need to know how you are really seriously changing lives!!! With my exercise science background I was able to take your concepts/philosophy and then start developing a master list of exercises (60+ and growing) that would do what you specialize with the knees (although I know you do a lot more than knees and I have watched every video you have) but targeting healing the lower back completely. I dropped all previous weight training because I figured if my lower back was debilitated, what was the point? I could not even go for walks without it killing me! I needed to concentrate on this aspect 100%, and I figured eventually I could start adding other stuff in once the lower back has healed. Everything regressed, full range, perfect form, no pain (no bad injury type of pain) and not too heavy or hard. I do some of them 6 days a week, and once every 4-5 days I do a mega workout where I walk 100 meters, walk a flight (1 story) of stairs up and down (I get some knees over toes going down) then do one of the exercises from my master list, then repeat and go through the whole list of exercises (all centered around bullet proofing thew lower back)! This is about a 2-3 hour workout! As a professional landscape/nature photographer, I need to be able to hike 5-20 miles a day (days in a row) with a backpack. From not being able to go for walks, to now doing substantial hiking! I had almost given up on even considering that any more. Now I am heading back to peak fitness (will be in a year - my goal). And am about 85-90% there. I believe that last 15-20% will just take time and consistency. After the long/"hard" day I either take a day off or do an easy day, where I just walk and do a few of the basics. Dude, I have even been able to RUN! That has been totally out of the question for years! I have thrown in at least 3 exercises for the quadratus lumborum and immediately knew where the injury was and how it must have happened! QL! Must have been a weird twist carrying that very heavy glass table moving a friend. *I could send to you my entire list, but the MOST IMPORTANT ONES seem to be: • Warm up: Supine Knees Side to Side (Trunk Rotations) like slow and about 20-30. •Slow Hip thrusts (flattening my back) also laying down on my back. The best: •Split Squat (mostly for the dynamic stretching of super tight hip flexors!!!) •Single Leg Dumbbell weighted reverse squats •Rounded back, bend knee, side to side dumbbell deadlifts (down, side to side 3 or 5X then back up on alternating sides - NO physical therapist would agree here - but it is helping SO MUCH)! •One legged dumbbell deadlifts •One legged, 45 degree low back extensions •Single Leg Exercise band reverse squats • Reverse Crunches • Slant board Air Squats • Dumbbell Loaded seated pancakes (a variant - more like a seated good morning) • Quadratus Lumborum 45 degree lower back extension • Quadratus Lumborum, one sided, walking dumbbell carry (about 100 meters with 25, 35 or 45lbs) then I switch to the other arm and walk back... keeping the back flat and straight and hips forward. CHEERS!!!
You consistently upload videos with great content. I like that people have hope for reversing out of pain. And they are given exercises and tools that can help. You're doing a great job.
I’m 65 and have had shoulder pain for decades. Finally tried simply hanging from a bar. Give it a try. I hang as long as I can. Used to have crazy pain in my shoulders when trying to bench. Now recovering. Quickly.
1. 1:55 - Controlled Shoulder Rotation 2. 3:26 - Incline Shoulder Extension 3. 6:04 - Angled Y Raise Sorry if this isn't allowed. It helps me when I need to go back and see them!
@@aymeric9912 I still use these rehab exercises and I’m up to 12 reps of 15% of BW, my shoulders have improved a ton but thank you for sending me a notification back to this goated video
@@michaelpugliese4182 Bro, you are the GOAT for responding to comments after 6 months AND being patient enough and sticking to those exercises. Mad props for your progress bro 💪
I'm a physio and I love that you help people move and also move in more uncommon ways, because all the body really needs is to move enough and move diverse enough, to not neglect any major movement patterns causing imbalances. And I especially appreciate how you're encouraging this, helping people learn how adaptable and capable their body actually is/can be and just changing their mindset about movement and exercise. That's pretty much the most important part of my therapy as well, because only the body can actually heal itself, I can only influence people positively to get their bodies to become balanced, stronger and more mobile. Thank you Ben!
Shoulders have been hindering me in the gym with pain from weights and boxing causing unbalances in the rotator cuff for years. I would really appreciate some more shoulder stuff and posture/thoracic as I believe they are all linked to shoulder health. Until I was injured I didn’t realise how disabling shoulder injuries are during normal life. More shoulder and posture videos please!
Hey James! So many articles and videos we have in our program covering the shoulders! You can dig into the research there! Once you sign up you get access to everything and there’s no long term contract. It’s month to month! Here’s the site to get started: atgonlinecoaching.com No better time to try it out for yourself than right now! We make the price very affordable so anyone can do it. There’s no other service out there that does what we do for the price! Please message if you have any other questions before starting. -ATG Coach Connor
I had shoulder dislocations before and the incorporation of these exercises by Marcus Filly on his programs was a life changer for me. Thank you Ben, you are a blessing.
I have very bad arthritis in my shoulder and I’m only 28, but since I’ve started doing this my shoulder pain has start to subside. I’ll keep you posted Thank you
I have a bum shoulder from throwing a baseball for years. I'm going to try these. If they work, I'm going to join a league and give up lots of home runs again. LOL! You're the man, Ben.
I don’t believe in serendipity and this is exactly where I stand. There’s a day you and I are going to work together and free people even more. I love you Ben. You saved my mind. And brought me peace with atg
I really like these slightly longer form videos with more explanations about form, mental cues and the reasoning behind the exercise. I'm not one to video myself so the extra information on form and what you should think about during the exercise I think really helps my form and I feel the reasoning behind the exercise really helps me get motivated to do them. Thank you Ben!~
Glad this could help! Although we still encourage sending in your form to get coached! Most people will fail due to… 1. Lack of form coaching 2. Missing key ingredients (ie. not following the whole program). The most important thing here is getting form-coached by our form-coaches! By actual survey, males ALTER the form 90% of the time to a degree which would prevent the end goals of the route from being achieved. (Females are quite a bit better at form, but not to a degree where form-coaching is not pivotal!). Our team of coaches at atgonlinecoaching.com would love to help out! This way we can ensure pain-free ability/improvement! -ATG Coach Connor
You can only accelerate as fast as your braking system will allow. Antagonistic strength is king for performance and injury prevention! Keep up the great work.
Ben thanks for what you do. I followed parts of your zero program to fix a severe knee pain i was experiencing 2 weeks ago and little time I was up and running. Now I will use these exercises to fix my shoulder pain that has been lingering for months. I am starting to think that your reverse mobility mindset can be applied to anything in life.
I just tried the second (slight incline movement). Wow the moment arm really makes the mid to upper portion of this move (especially if you face down a bit) a killer. I just tried this with my right hand (almost 4 months post complete thickness tearing of Supraspinatus surgery) with only 5 lbs in slow motion up and down better than PT. Thank you for sharing.
Ex pitcher. Chronic pain everytime i move or do a throwing motion. Recovered from rotator surgery and thoracic outlet surgery. I did just did these with 5 pounds and my shoulders feel amazing! Hoping i can get these up to 10% of my bodyweight. Thank you so much 🤝
@@TheKneesovertoesguy i really appreciate it. Everytime i would train shoulders my neck would go numb. I was able to train through full range with ZERO pain and feel like my posture is easier to maintain. Thank you for everything that you do
The weeks I don’t do external rotations and y raises I notice my shoulder issues start coming back. Excellent advice, love it Ben! Could you share some quality tricep exercises that help avoid elbow pain??
Elbow ability and breakdown on this we cover for members on our site! Exercises like the French Press can be GREAT! Fortunately, all our exercises are scalable, so ANYONE can do them and can improve pain-free ability from the start! The most important thing here is getting form-coached by our form-coaches! By actual survey, males ALTER the form 90% of the time to a degree which would prevent the end goals of the route from being achieved. (Females are quite a bit better at form, but not to a degree where form-coaching is not pivotal.) Once you sign up you get access to everything and there’s no long term contract. It’s month to month! Here’s the site to get started: atgonlinecoaching.com No better time to try it out for yourself than right now! We make the price very affordable so anyone can do it. There’s no other service out there that does what we do for the price! Please message if you have any other questions before starting. -ATG Coach Connor
You should look into the Advanced Zero program for elbow pain. Since doing the exercises I solved a lot of forearm, wrist and elbow pain and instability.
I was sad that the atg upper body principles video was gone. Glad to see this now. I myself love the shoulder exercises that you showcase because they are so goood for health and fun.
The Trap 3-Raise is GOLDEN for the upper back! Upper back ability we also cover in great detail and have a laid out breakdown of exercises we use to address this areas as well! Once you sign up you get access to everything and there’s no long term contract. It’s month to month! Here’s the site to get started: atgonlinecoaching.com No better time to try it out for yourself than right now! We make the price very affordable so anyone can do it. There’s no other service out there that does what we do for the price! Please message if you have any other questions before starting. -ATG Coach Connor
Dude, I am so grateful for what you do! I had a broken knee - it’s progressing towards the good, thanks to your book, sir! I also had broken shoulders… I’ve been following just the first two exercises you provide here - and… the pain is completely gone! Getting stronger and healthier, thanks to you, Ben! I talk about you and your program to everyone now - great stuff! God bless you, your family and the team🙏
Love this because it’s all very true. But I’m not sure how this isn’t in some way a complication of the same mechanical benefits and training provided by doing only facepulls instead. The leg routines all have fairly solid reasoning for why you would use similar muscle groups to accomplish different goals. But I’m not really sure what benefit is derived from breaking shoulder development down into smaller isolation movements by comparison to a movement that seems to do all three at the same time. A breakdown on the logic would be beneficial.
The final exercise as you said is just a more advanced version of the facepull. And the first 2 really hit that rear head of the shoulder in a more isolated way if you're trying to bulletproof your shoulders. Facepulls are great too, but I'd say they incorporate more back muscles than the first 2 exercises here.
Face Pulls are awesome! But: 1. I'm in my yard with a $150 squat rack. Cable machines are very costly. 2. Face Pulls don't work the long-range, only the short-range. Both External Rotation and Powell Raise work the long-range. This has powerful bulletproofing benefits beyond just short range. 3. Face Pulls are actually much trickier to PRECISELY measure, whereas what I've shown you here is more precise. I crave really precise measurement. 4. Face Pulls do not work the Trap-3. I hope you can appreciate me breaking down the differences. It's not a knock on Face Pulls whatsoever, which are awesome. But this breaks down why I personally prefer these for myself and coaching others.
@@TheKneesovertoesguy awesome! I totally appreciate the breakdown and it’s good to see how it fits with your existing methods. Thanks for the response!
Knees are amazing, back is now amazing. Only thing left is uneven shoulders and lat pain I have to fix now. Thank you so much ATG might as well keep trusting you cause it works so well
This is my fav video of yours because I have not been able to sleep for months because I have a bad car accident in jan… but I have fix my dislocated shoulder with these workouts
Elbow ability we have a breakdown for already accessible for members! Once you sign up you get access to everything and there’s no long term contract. It’s month to month! Here’s the site to get started: atgonlinecoaching.com No better time to try it out for yourself than right now! We make the price very affordable so anyone can do it. There’s no other service out there that does what we do for the price! Please message if you have any other questions before starting. -ATG Coach Connor
I’ve tried the first exercise a few times over the last two months and it only causes me more pain. Granted I had dual rotator cuff tendinitis so I have some scar tissue issues.
Sorry to hear about this issue! Most people will fail due to… 1. Lack of form coaching 2. Missing key ingredients (ie. not following the whole program). Fortunately, all our exercises are scalable, so ANYONE can do them and can improve pain-free ability from the start! The most important thing here is getting form-coached by our form-coaches! By actual survey, males ALTER the form 90% of the time to a degree which would prevent the end goals of the route from being achieved. (Females are quite a bit better at form, but not to a degree where form-coaching is not pivotal.) Our team of coaches at atgonlinecoaching.com would love to help out! This way we can ensure pain-free ability/improvement! -ATG Coach Connor
Last workout is incredible. Been working to fix my posture as a distance runner. When shoulders are in correct position and chest is open, running is effortless. I will try this next gym trip. As always, thank you kindly, Ben Patrick!
Love the content, Ben! I’ve been dealing with chronic elbow/brachioradialus pain for a few years. Honestly feel like more of it’s caused from carrying my 3 kiddos around than workouts or sport. Any insight on bulletproofing the elbow? Thanks for all you do!
Hi Ben, yeah, a video on bulletproofing elbows, translating your approach to the knees is surely something I look forward to! Techniques to help with medial and lateral epicondylitis, and elbow tendonitis more generally.
Ngl guys. I am back after 2 months. I have been a casual gym guy for 4 years now. I have had shoulder problem throughout on my left side. I included the first exercise ONLY in my daily gym sessions. It DIDNT heal my shoulder problem It FIXED it Slight difference. My shoulder became stronger (in a way) and the shoulder problems went away (not completely) but it is 99% gtg. I am fully convinced now and I will be trying out his knee program now for my right knee
Wow! So glad this worked well for your shoulder! Let me know how the Knee Ability Program goes! Just recently made a video covering a routine for that: ruclips.net/video/cdI016ROth8/видео.htmlsi=6j3d7_XRNlgnnPug
I've found that working on my mid / lower traps really help keep my shoulders from being cranky, on top of working the external rotation through something like a face-pull. I've been mostly focusing on plate raises and lu raises, but I need to try out the dumbbell Y raises... those look pretty difficult. Appreciate the content!
Question: how would you work these into a program? I feel like the next day, since the rotator cuff muscles would be sore/weaker, my shoulder would be super vulnerable.
We lay out exactly how we incorporate every exercise in our program on our site! You can feel soreness, but doing these with proper intent and pain-free form will simply improve your pain-free ability! Fortunately, all our exercises are scalable, so ANYONE can do them and can improve pain-free ability from the start! The most important thing here is getting form-coached by our form-coaches! By actual survey, males ALTER the form 90% of the time to a degree which would prevent the end goals of the route from being achieved. (Females are quite a bit better at form, but not to a degree where form-coaching is not pivotal.) Once you sign up you get access to everything and there’s no long term contract. It’s month to month! Here’s the site to get started: atgonlinecoaching.com No better time to try it out for yourself than right now! We make the price very affordable so anyone can do it. There’s no other service out there that does what we do for the price! Please message if you have any other questions before starting. -ATG Coach Connor
I know that Ben has these programs setup to help people rebuild their athleticism from the ground up and I love the progress that I’ve made while following his zero principles. This is some of the best physiotherapy/ bulletproofing work you can do and should be included in every workout. However, I’ve been going to the gym consistently again and am trying to build back all of my muscle mass and strength and eventually add more of both. I’ve found that the these exercises are great for hypertrophy and strength performance especially if you are using Ben’s techniques. For examples the side lying rear Delt fly gives an incredible stretch and really allows for freedom of movement. If you can setup with a cable you get tension through the whole movement but using dumbbells and focusing on the eccentric gives you an incredible stretch. The seated dumbbell throwback is a great primer for any pressing movement and just feels really good. It really helps you connect with how your shoulder moves and gives me extra confidence when I go to presses. The Y-raises are amazing for lighting up your whole back especially if you fight the eccentric. I feel the most connection with my mid traps (trap 3) But I can feel the whole length of trapezius being tensioned from upper back down to my tail bone which again primes my mid back perfectly for any rowing movement I do. I’ve been using these exercises to prime and pre exhaust specific muscle before my hypertrophy work and it’s making a big difference. I have a naturally thick back and using the Y-Raises before rowing helps to light up my mid back and have better rows and see growth. While I find that my rear delts are lacking and including the side lying rear Delt fly I can get an amazing stretch and really feel them firing which has me seeing progress. I’ve seperated my right shoulder a few times and have some clicking that happens. However when I use the seated shoulder throwback to prime my shoulders for pressing and lateral raises the clicking subsides and I feel stable and powerful through the movements. Lastly the Tib raises, Patrick step and KOT calf raises again prime my quads before sissy squats, hack squat, squat, leg press allowing for a better connection. Again these exercises are great for mobility and strength but they are also just good exercises to use in a hypertrophy sense or as primers for any compounds lifts, strength training, or hypertrophy work. I feel that you should include these exercises in your workouts and progress them like you would any other movement and you will see tons of crazy development as most of the muscles being targeted are undeveloped and have little mind/ muscle connection but are essential in almost all other movements. They are probably the limiting factors that are stopping your other lifts from progressing and they just add to your physique in a very nice aesthetic way. Some food for thought
WOW! Really appreciate your comment and support! Definitely agree! Can be great to warm-up for other lifts and promote strength and size. Glad you find these helpful and love the comment/feedback! Keep me posted!
Hi Ryan - I hope you get an answer from @kneesovertoesguy or someone really knowledgeable - I am merely a youtube commenter who is older and has had my share of sports-related injuries. My own experience with recovering is that these exercises should be treated as progressions, and you should regress them to the point where you can do them pain free. You should start by trying those exact exercises that he's demonstrating, but with zero weight. Before you begin, put your arms and shoulders through some other gentle movements to increase blood flow - get warmed up. Do the movements as slowly as you possibly can, attempting to get through any spots that cause pain and get to a full range of motion. Do a full set of them, and only if that set was pain-free do you add weight.
We have helped many members with shoulder issues to help relieve the issue, and we have also helped many members through these exercises to prevent shoulder issues as well! You can find many shoulder success stories on our site: www.atgonlinecoaching.com/success-stories Fortunately, all our exercises are scalable, so ANYONE can do them and can improve pain-free ability from the start! The most important thing here is getting form-coached by our form-coaches! By actual survey, males ALTER the form 90% of the time to a degree which would prevent the end goals of the route from being achieved. (Females are quite a bit better at form, but not to a degree where form-coaching is not pivotal.). Our team of coaches at atgonlinecoaching.com would love to help out! This way we can ensure pain-free ability/improvement. -ATG Coach Connor
Added to my accesory work. I train on the rings and I've been training for the iron cross. Due to the pronation of the forearm I noticed my pronators started hurting from the load and I thought, reverse it out! So I've been doing supinations with a dumbell and the pain has gone away. Thank you!
I was playing basketball tonight and I realized I couldn’t defend with my right arm because it causes so much shoulder pain, so here I am. The fact that you’re a basketball guy and I can watch these videos from the same perspective that you create them from is the luckiest gift ever. thank you so much for all of this knowledge, I have decided that when I build my home gym, your store is going to be the first place I look for equipment, as sort of a thank you for all the free help you’ve given me. Btw, I’ve got 2 months of backwards walking for 15 minutes a week, and my knees feel BULLETPROOF on the basketball court!
Hey Jack! Appreciate the message and support! ALL ATG Products are 20% off for ATG Members! Could save you a lot of money if planning on buying multiple pieces of equipment! Glad these videos could help out and keep me posted!
About a year ago I reached a point where I was unable to do almost any upper body exercises without experiencing pain and inflammation in my shoulders. I tried multiple rehab routines with no luck. This routine has been an absolute blessing. I've been at it for about 8 weeks and my shoulders have never felt better.
Did this work out yesterday and it’s fantastic! Really helps to target some of my weak points in joints where the muscles are out of balance. Thank you Ben!
Man how crazy, this is exactly, precisely what I needed today! I was just talking to my wife about it "I just wish Kneesovertoesguy would release a video on shoulders too!" and BAM, you do. You are the man, sir! 🙏💪
Thanks for another great video, Ben. I had knee pain for a couple of years as an older (50+) guy and found your videos and got to pain free on just the Zero exercises. So when my shoulder started hurting (nothing major, just soreness in the mornings),I knew where to start looking for some suggestions. Gotta get me a slant board next. Thanks for sharing your content and helping people get rid of pain. Have a great day!
I purchased AGT a short while ago and have already noticed improvements in knee strength. I am looking forward to starting these exercises to help my shoulders. I am in constant pain where actions like pouring coffee, or rolling over in bed are excruciating. This makes my athletic life difficult as I do play hockey and softball through a lot of pain, and probably further damage. Getting started on this program right now, let you know how it goes.
Hey Nik! Hope you enjoy the shoulder ability protocol and please stay in touch! Our form-coaches would love to guide you through this on the app! -ATG Coach Connor
These four exercises are actually amazing, I can’t be thankful enough that I found these. One thing, though, is that if you’re starting off, doing easier variations to learn the form would be better so you get the most out of these. For me, I started with the sidelying external rotation, which was really helpful in teaching me strict external rotation form which is really important. I also started with the block sandwich stretch because my lower traps were extremely tight, and I then moved onto y raises.
This is amazing... in just two days I feel like I've made bigger gains in shoulder repair/strength than in the the last 20 years of doing it modestly correct or just wrong movements. My shoulder compromise started from baseball (pitcher in high school with the repetitive motion of throwing side arm). I feel like in two days I've done something miraculous.
Thank you very much for this video, much food for thought. I was trying the exercises out and found that the main difference to your hip flexors/knees approach ist, that for example in the split squad, you have maximum load under maximum stretch. Means that when the muscle is stretched to the maximum it has also the highest force applied to it. This leads to many great benefits and that is probably what makes your approach so succesfull. Now here in the case of these three shoulder/upper back exercises, it is a little bit less optimal. The highest load is either somewhere in the middle of the movement, or when the muscle is almost fully contracted. The movements itself are great, just the load is not managed best. I was thinking about this and alternated the exercises slightly, to get best results. For the two exercises for the shoulder rotator, try doing the exact same movement but lie flat on your back on the ground! This position leads to maximum load at the time the muscles are stretched out to the max. Go low on weights, it is tough! For the upper back movement, do exactly what you did, but just turn around! have your butt face the inclined bench. You can even lower the bench further to get a bigger stretch and make it harder. Please try it out and if you find it usefull, an updated video might be a nice additional help for everyone. Keep up the good work and thanks again for all the free content! Cheers!
Great video! The trap 3 raises are the such a good exercise because most people are incredibly weak there. One thing to add is that Poliquin used to have clients start out with 6 second holds at the top of the trap 3 raise before slowly lowering the weight because the lower traps were always lagging so far behind.
I had a damaged shoulder and could hardly do the first exercise weightless without sharp pain. Now almost to 10% BW load, totally pain free. Thanks for the advice too on not neglecting the other exercises. Thank you, Ben!
Teammate ripped an americana during jiu jitsu couple years ago and i still have issues, My shoulder is feeling great after this. Thank you so much Ben!
3:17 this exercise alone got him out of chronic shoulder pain 3:20 second Compound rear delt and rhomboid 6:00 elbows don’t bend that’s perfect form 6:20 45 degreees
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If you’re on the fence about doing the program just know that my wife and I have as much if not more mobility and strength than we did 20 years ago as D1 athletes. We’ve both trained since middle school and this is THE best program for former athletes to regain their athleticism, mobility, and brute strength.
WOW!!!! Thank you so much!!!!
100% agree! This is my experience as well as a 45 year-old athlete.
48 y/o skateboarder here, it is bringing me back to life!!
I concur as a former county Sprinter
There's a lot of information here on RUclips, but nothing beats having someone who knows what they are doing look at your form. The price of the program pays for itself many times over in how well the combination of a well thought out program and form coaching works. It's not even all that much.
Shoulder doc and avid weight trainer here. I have followed your Bullet Proofing shoulder video with my own regimen and been recommending to patients the last 6 months. Really good stuff! Thanks Ben!
WOW thank you so much!!!! That rocks! ❤️🙏
I tried to do sissy squat for my knees and although it wasn't hard for me to do it for I have rather strong legs, I have been having pain in my knee (this type of pain I had never had before) just under the joint since and I am not able to do any leg exercise because I am afraid to get worse.
@@youtubenamenoodles you need to regress the exercise to the level which it is completely pain free. that means assisting significantly with your hands or bands and elevating the front foot with a split squat for example
@@youtubenamenoodles try isometric for knees
ive had shoulder surgery and doc moved bicep, still hurts. Ive been using resistance bands in reverse movement. I will try these. thank you
i'm an amateur boxer. went to rehab and they gave me the typical cookie cutter exercises. they kind of helped. but once i incorporated the first movement and more like it i have literally zero pain aside from some overuse soreness from my lead jabbing hand. ur saving athletes out here man. thanks and keep doing what ur doing
That's great! WAY TO GO Omar!
my shoulder's been dislocated several times and im trying to go back to boxing. no power on that shoulder when throwing hooks. can you recommend anything else that helps you?
Did the rehab doc tell u to do YTWL? I eo that with a 5lbs plate in my hands 20 reps. I do dekiti arnis. I think i should do it heavy next time hehe
THIS
the first provided exercise is a very cookie cutter movement lol
Honestly ever since I bought your book and really started focussing on building my body from the foundation up, I have never felt better. I never even had knee pain. It was all my hip flexors, my lower back and my shoulders. The fact that you are giving out this life changing information virtually for free is insanely generous and a testament to your character. Everyone should apply these concepts to their training. Ben you are a legend mate.
That is so kind of you! THANK YOU!
What book?
@@TheKneesovertoesguy Can tell us the name of the book mentioned here please??
@@lawdogwales5921 Search Ben Patrick...either knee ability zero or atg for life
@@TEAMGETHELP correct me if im wrong, knee Zero Is 0 weights and Zero Ability (like the lowest starting point) and ATG for life Is with weights and full body contrary to knee Zero which Is just lower body
You are literally rebuilding people piece by piece, joint by joint. Your work is helping a lot of people who are really struggling and suffering. Thank you and keep doing the best content for the community
That is so kind of you Andrea! Thank you!
"Intent, intent, intent...you could cheat your way to more reps. When I'm lifting weights, I don't care about the weight room number. I care about the effect it's having on my body. I care about the load on my tissues." Excellent.
Thank you Andrew!
i had shoulder pain cause of bench press for 6 months straight... thanks to you now i'm healing and i'm even able to do dips, which was unthinkable during these months, thank you so much man!
Well done! Thanks for sharing!
I am facing the same issue when I did bench press to the point where it was hurting even when I went to sleep leading me to quit the upper body.
Did 5 reps of these with a 2kg dumbell for two sets and already feel something awakening in the shoulder.
How many sets do u recommend and how many days per week initially? I'm worried about overdoing it but I also want a safe progression
@@aidenjosepreeth8201 i did 3x5-10 twice a week
I started with 5kg and now i'm at 8.5kg x 6 reps even tho my healthy shoulder is much stronger than that.
Anyway i think higher reps are more effective, but sometimes when i tried to increase weight i had to go down to like 5/6 reps.
@@xHumanFacexAlright thankyou!
How often did you do the shoulder exercises? Did you keep benching? Or wait till you were better?
You cannot even imagine how many people you help . Forever grateful for your kindness to share all this with us .🙏
I appreciate it!
There's are reasons why Ben (kneesovertoesguy) is the only RUclipsr that I have post notifications set for everything he posts. Of course it's because I find his content valuable in my life. But, it is also largely becuase I trust him so much now. He has proven himself time and time again that he means well. He really wants to help me, and I can feel that. Ben is such a high quality person!
WOW! This is the nicest message I could have gotten today David! You rock and I will continue trying my best to help you out!
I can attest to the efficacy of these exercises because I figured out some of them on my own & reversed chronic injury. Now
I have found somebody who has put a lot of work & dedication into explaining. Thank you.
Glad this could help!
@@TheKneesovertoesguy I have a torn rotator cuff in one shoulder and a torn labrum in another. I've rehabbed them conservatively and can do most things pain free. Do you think these are safe for me? Thank you!
@@andythompson8138 start light as hell
Tore my rotator cuff and broke my humerus when I was younger… Still to this day, I have chronic shoulder pain. Learned to live with it, but today I’m going to work this ATG shoulder, along with knee/hip … everything… Done with the pain man. 🙏🏼 Thank you for all that you do! Let’s goooo 🔥
These certainly can be GEMS for you!
Keep us posted! I also have chronic shoulder pain and will be trying this method.
Let us know how you are doing. Im starting today. It looks awesome. I had rotator cuff issues also and its wreaking havoc with my drum playing currently. Im done with the pain also! I want to play without pain.
How are you now?
How are you my man? It's been 6 months.
I had extreme left shoulder pain for 8 months that didn’t get better with exercises prescribed by my physical therapist. After 2 months of your RUclips exercise videos, I am 95% pain free. I can now confidently carry my newborn and play with my kids. Will be subscribing to your coaching app to ensure my form is correct and learn more exercises! Thank you!!!
That is INCREDIBLE! So happy to hear that your shoulder is feeling better and able to play with your kids pain-free! That's what it's all about! Our team looks forward to working with you and improving that pain-free ability even more!
1:54 - Bench DB External Rotation (Single Arm)
3:26 - Incline Bench Lying DB Rear Delt Raise (Single Arm)
6:05 - 45-degree Hyper DB Trap Raise (Two arms; controlled)
4:26 - mentions he doesn't count reps, focused more on tension, failure and quality reps; because you could easily cheat reps
I normally do 2-3 sets, 8-15 reps with a light weight, with the 2nd/3rd set being the hardest. Supersetting 2 or 3 mvmts depending on their difficulty.
Other good exercises from his other vid: ruclips.net/video/574AUMqOK4k/видео.html
(0:15 Bench DB External Rotation (Single Arm) ) OR 4:45 Bench Cable External Rotation (Single Arm)
9:25 DB Back Tricep Mobility stretch - mentions he does this BEFORE the DB Trap Raise in his KoT program
(7:35 DB trap-3 raise) / 45-degree Hyper DB Trap Raise (Two arms; controlled)
9:50 DB pullover
12:30 Face pull
14:40 ATG incline DB press
🫡🫡🫡
You're a legend man i was looking for the name of the exercises ❤!
❤
Thank you so much for this
I just want to give a personal testimony that this particular segment of shoulder rehab exercises has expedited my healing process! I've been doing this religiously for 3 weeks every other day first starting at 5 lbs now 15 is achievable ....... I am 157 lbs. MOST importantly I'm back surfing and paddling at 95% optimum vs 50 last October and 75 three weeks ago ....... thank you from the bottom of my heart, the next waves for you !
That's incredible! Well done and thanks for sharing!
Had AC joint surgery in 2015 and pain started coming back lately. Xray confirmed that athritis was back in the AC joint and three different doctors (shoulder specialists) told me to avoid shoulder exercises, especially overhead, basically for the rest of my life. I started doing band work and these 3 exercises within the ATG program and I am pain free now!
AMAZING! Way to go❤️🙏✅
How long did it take?
@@youtubenamenoodles actually only some weeks. But keep in mind that my surgery was in 2015 and issues came back 6 months ago. Recovering from the initial surgery took much longer.
How did this go for you? I just completed ten PT sessions for AC joint subluxation which involved a lot of band work, Is/Ts/Ys, and some overhead dumbbell pressing. To be honest, it doesn’t look like he can handle 20 lbs for these exercises (I can’t either). Shoulder work, especially for rehab, should be in more of an 8-20 rep range
I must say that in all my years of being active, I feel my best at 48, even better than I was in my earlier years. I did a lot of activities but with pain. Now I'm actually stronger than I was back then but most importantly, pain free. Haven't purchased a program, just did a combination of the exercises and it really works. One thing is certain for sure, you have to be consistent 💯 👌THANKS FOR THIS.
That is AMAZING! Way to go Terry and thank you for sharing! KEEP IT UP!
I just turned 60 and I have had SO MUCH SUCCESS with your knee program and low back exercises that I will add these to my shoulder workout tomorrow. I have also enrolled my son who is a freshman in HS and an promising basketball player. Thank you and keep up the great work!
That is awesome Alton! I appreciate the support!
I never comment on videos but got to admit this guy is the best. I have been having constant knee pains whenever i used to do a track workout. i have been asked to get surgery from my physician for both my knees. 6 months of doing his exercise for my knees I have no issues so far in fact my lap times have been better than before. this guy is the real deal. thanks very grateful
WOW! That is amazing and thanks for sharing!
I have been doing these exercises for a couple of years to strengthen shoulders and traps and they have greatly reduced pain. I cannot do 10% of my body weight without losing significant form but these kinds of movements are not volume they are quality. Stretching out chest muscles as well.
Thanks for another great video! These movements are gold for people with shoulder issues!
Glad this could help! KEEP IT UP!
Blessed man, love these workouts. Thank god you’re trending while I’m still young 🙏
Glad to help!
I'd love it if you guys could do something similar for elbows too. I know they're a bit harder, since forearm muscles work together differently than a lot of other muscle groups.
Elbow ability we have a breakdown for already accessible for members!
Once you sign up you get access to everything and there’s no long term contract. It’s month to month! Here’s the site to get started: atgonlinecoaching.com No better time to try it out for yourself than right now! We make the price very affordable so anyone can do it. There’s no other service out there that does what we do for the price! Please message if you have any other questions before starting. -ATG Coach Connor
Do you guys have something for teres major and thoracic spine bulletproofing? @@TheKneesovertoesguy
Hip pain, like hip impingement, reverse out hip pain. Just a tough, thanks for all the info
Hey Juan! Ben recently made a video on the ATG Split Squat which is GOLDEN for hip-longevity and ability! Watch this video: ruclips.net/video/Q0rwMyW79zc/видео.html&ab_channel=TheKneesovertoesguy
Do some research and you can find some GEMS! All of this is laid out at atgonlinecoaching.com and easy to navigate for members! -ATG Coach Connor
Wtf are you even talking about? Are you having a stroke or just not used to English?
The second exercise is literally saving my shoulder. I had crazy shoulder pain from to much bench press(typical bro lifts). Stopped benching completely been working that rear delts and it has been life changing for my shoulders!
That's awesome! WAY TO GO!
Is your shoulder pain from bicep tendonitis that’s what I’m dealing with again
If your interested Enkiri Elite Fitness has a video on fixing tendinitis, his experience is specifically in bicep tendinitis so it wouldn’t hurt to take a look to see if his plan will help u
@@raypecina9135 How is it now? I personally had horrific proximal biceps tendonitis and bursitis in my shoulder for a few years until fixing it. We can talk if u need help still.
@@BipolarBilly52 how did you fix it?
I started doing your exercises to counter my shoulder and knee pain caused from rugby injuries. I've gotta say, not only has the pain just about dissappeared, but my knees and shoulders feel stronger now than before the initial injuries.
Just wanted to thank you bro, your a legend and I appreciate your work.
WOW! That is great news! Way to go!
Did these 3 exercises for the first time today. managed to do 4 sets of each and could only manage 5% of body weight for 10 reps. Lots of room for improvement!
You got this! That is a great start Matthew!
You are helping so many people! Thank you so much for doing so! My debilitating lower back pain has gone from a nine almost to zero in just four months. I have a fitness trainer background and nothing I was doing was working!!!
You exercise philosophy, I began to apply consistently, and at 55 years old I’m convinced that in a year from now I will have a bullet proof lower back! Huge thank you!!! If I ever had the opportunity to talk to you and tell you what worked the best.
WOW! Mark thank you so much and glad to hear the lower back is feeling better! Keep it up and keep me posted :)
@@TheKneesovertoesguy My pleasure! You need to know how you are really seriously changing lives!!! With my exercise science background I was able to take your concepts/philosophy and then start developing a master list of exercises (60+ and growing) that would do what you specialize with the knees (although I know you do a lot more than knees and I have watched every video you have) but targeting healing the lower back completely. I dropped all previous weight training because I figured if my lower back was debilitated, what was the point? I could not even go for walks without it killing me! I needed to concentrate on this aspect 100%, and I figured eventually I could start adding other stuff in once the lower back has healed.
Everything regressed, full range, perfect form, no pain (no bad injury type of pain) and not too heavy or hard. I do some of them 6 days a week, and once every 4-5 days I do a mega workout where I walk 100 meters, walk a flight (1 story) of stairs up and down (I get some knees over toes going down) then do one of the exercises from my master list, then repeat and go through the whole list of exercises (all centered around bullet proofing thew lower back)! This is about a 2-3 hour workout! As a professional landscape/nature photographer, I need to be able to hike 5-20 miles a day (days in a row) with a backpack. From not being able to go for walks, to now doing substantial hiking! I had almost given up on even considering that any more. Now I am heading back to peak fitness (will be in a year - my goal). And am about 85-90% there. I believe that last 15-20% will just take time and consistency.
After the long/"hard" day I either take a day off or do an easy day, where I just walk and do a few of the basics. Dude, I have even been able to RUN! That has been totally out of the question for years!
I have thrown in at least 3 exercises for the quadratus lumborum and immediately knew where the injury was and how it must have happened! QL! Must have been a weird twist carrying that very heavy glass table moving a friend.
*I could send to you my entire list, but the MOST IMPORTANT ONES seem to be:
• Warm up:
Supine Knees Side to Side (Trunk Rotations) like slow and about 20-30.
•Slow Hip thrusts (flattening my back) also laying down on my back.
The best:
•Split Squat (mostly for the dynamic stretching of super tight hip flexors!!!)
•Single Leg Dumbbell weighted reverse squats
•Rounded back, bend knee, side to side dumbbell deadlifts (down, side to side 3 or 5X then back up on alternating sides - NO physical therapist would agree here - but it is helping SO MUCH)!
•One legged dumbbell deadlifts
•One legged, 45 degree low back extensions
•Single Leg Exercise band reverse squats
• Reverse Crunches
• Slant board Air Squats
• Dumbbell Loaded seated pancakes (a variant - more like a seated good morning)
• Quadratus Lumborum 45 degree lower back extension
• Quadratus Lumborum, one sided, walking dumbbell carry (about 100 meters with 25, 35 or 45lbs) then I switch to the other arm and walk back... keeping the back flat and straight and hips forward.
CHEERS!!!
You consistently upload videos with great content. I like that people have hope for reversing out of pain. And they are given exercises and tools that can help. You're doing a great job.
Thank you so much Emoretta! Appreciate the support!
@@TheKneesovertoesguy you're welcome.
I’m 65 and have had shoulder pain for decades. Finally tried simply hanging from a bar. Give it a try. I hang as long as I can. Used to have crazy pain in my shoulders when trying to bench. Now recovering. Quickly.
Yes! Awesome! We also use that method ✅
1. 1:55 - Controlled Shoulder Rotation
2. 3:26 - Incline Shoulder Extension
3. 6:04 - Angled Y Raise
Sorry if this isn't allowed. It helps me when I need to go back and see them!
That is alright Carl! Thanks for sharing! This will help out others as well!
The strech alone on the 1st exercise 'defrosted' my frozen shoulder this am.
Yet another huge thank you to you, Ben!
Fantastic!
I’ve had chronic shoulder pain (especially in right) and I did this exercise for the first time and 6 reps of 5% of body weight was kicking my ass
Great start! Let's keep pushing those pain-free perfect reps!
How is it now ?
@@aymeric9912 I still use these rehab exercises and I’m up to 12 reps of 15% of BW, my shoulders have improved a ton but thank you for sending me a notification back to this goated video
@@michaelpugliese4182
Bro, you are the GOAT for responding to comments after 6 months AND being patient enough and sticking to those exercises. Mad props for your progress bro 💪
@@michaelpugliese4182
May I ask, what were your symptoms like initialy ? And what's the major difference between before and today in your shoulders ?
I'm a physio and I love that you help people move and also move in more uncommon ways, because all the body really needs is to move enough and move diverse enough, to not neglect any major movement patterns causing imbalances. And I especially appreciate how you're encouraging this, helping people learn how adaptable and capable their body actually is/can be and just changing their mindset about movement and exercise. That's pretty much the most important part of my therapy as well, because only the body can actually heal itself, I can only influence people positively to get their bodies to become balanced, stronger and more mobile. Thank you Ben!
Thank you so much for your support and sharing!
Shoulders have been hindering me in the gym with pain from weights and boxing causing unbalances in the rotator cuff for years. I would really appreciate some more shoulder stuff and posture/thoracic as I believe they are all linked to shoulder health. Until I was injured I didn’t realise how disabling shoulder injuries are during normal life. More shoulder and posture videos please!
Hey James! So many articles and videos we have in our program covering the shoulders! You can dig into the research there!
Once you sign up you get access to everything and there’s no long term contract. It’s month to month! Here’s the site to get started: atgonlinecoaching.com No better time to try it out for yourself than right now! We make the price very affordable so anyone can do it. There’s no other service out there that does what we do for the price! Please message if you have any other questions before starting. -ATG Coach Connor
If you are in pain. It’s time to get out of your mind and into your body. ATG is literally helping to me relearn how to use my body and it feels good.
So happy to hear that! Appreciate your support!
I had shoulder dislocations before and the incorporation of these exercises by Marcus Filly on his programs was a life changer for me.
Thank you Ben, you are a blessing.
Hey! I also have had shoulder dislocations. Did you completely stop them from happening with these exercises?
Thank you so much Luís! That's awesome!
I have very bad arthritis in my shoulder and I’m only 28, but since I’ve started doing this my shoulder pain has start to subside. I’ll keep you posted Thank you
That's great! Keep it up!
I have a bum shoulder from throwing a baseball for years. I'm going to try these. If they work, I'm going to join a league and give up lots of home runs again. LOL! You're the man, Ben.
Thank you Tony! You got this!
I don’t believe in serendipity and this is exactly where I stand. There’s a day you and I are going to work together and free people even more. I love you Ben. You saved my mind. And brought me peace with atg
That is awesome Erick! Thank you!
I really like these slightly longer form videos with more explanations about form, mental cues and the reasoning behind the exercise. I'm not one to video myself so the extra information on form and what you should think about during the exercise I think really helps my form and I feel the reasoning behind the exercise really helps me get motivated to do them. Thank you Ben!~
Glad this could help! Although we still encourage sending in your form to get coached!
Most people will fail due to…
1. Lack of form coaching
2. Missing key ingredients (ie. not following the whole program). The most important thing here is getting form-coached by our form-coaches! By actual survey, males ALTER the form 90% of the time to a degree which would prevent the end goals of the route from being achieved. (Females are quite a bit better at form, but not to a degree where form-coaching is not pivotal!). Our team of coaches at atgonlinecoaching.com would love to help out! This way we can ensure pain-free ability/improvement! -ATG Coach Connor
You can only accelerate as fast as your braking system will allow. Antagonistic strength is king for performance and injury prevention! Keep up the great work.
Thank you so much Chris!
You deserve all the amazing things you're getting and will get brother, thank you for giving away so much value! 🙏🏼❤️🙏🏼
That is so kind of you! Glad this could help!
Ben thanks for what you do. I followed parts of your zero program to fix a severe knee pain i was experiencing 2 weeks ago and little time I was up and running. Now I will use these exercises to fix my shoulder pain that has been lingering for months. I am starting to think that your reverse mobility mindset can be applied to anything in life.
That is awesome Mo! Way to go and thank you for the support!
I just tried the second (slight incline movement). Wow the moment arm really makes the mid to upper portion of this move (especially if you face down a bit) a killer. I just tried this with my right hand (almost 4 months post complete thickness tearing of Supraspinatus surgery) with only 5 lbs in slow motion up and down better than PT. Thank you for sharing.
Glad this could help! Well done Christopher❤️🙏✅
Ex pitcher. Chronic pain everytime i move or do a throwing motion. Recovered from rotator surgery and thoracic outlet surgery. I did just did these with 5 pounds and my shoulders feel amazing! Hoping i can get these up to 10% of my bodyweight. Thank you so much 🤝
AMAZING! Way to work and happy to hear about the immediate results! Keep it up!
@@TheKneesovertoesguy i really appreciate it. Everytime i would train shoulders my neck would go numb. I was able to train through full range with ZERO pain and feel like my posture is easier to maintain. Thank you for everything that you do
The weeks I don’t do external rotations and y raises I notice my shoulder issues start coming back. Excellent advice, love it Ben!
Could you share some quality tricep exercises that help avoid elbow pain??
ruclips.net/video/QQ3PvbOFDOA/видео.html
Elbow pain would be great next week!
Elbow ability and breakdown on this we cover for members on our site! Exercises like the French Press can be GREAT!
Fortunately, all our exercises are scalable, so ANYONE can do them and can improve pain-free ability from the start! The most important thing here is getting form-coached by our form-coaches! By actual survey, males ALTER the form 90% of the time to a degree which would prevent the end goals of the route from being achieved. (Females are quite a bit better at form, but not to a degree where form-coaching is not pivotal.)
Once you sign up you get access to everything and there’s no long term contract. It’s month to month! Here’s the site to get started: atgonlinecoaching.com No better time to try it out for yourself than right now! We make the price very affordable so anyone can do it. There’s no other service out there that does what we do for the price! Please message if you have any other questions before starting. -ATG Coach Connor
You should look into the Advanced Zero program for elbow pain. Since doing the exercises I solved a lot of forearm, wrist and elbow pain and instability.
His many reps no sets do,you,do?
Had shoulder pain off and on the past few months. Started incorporating these movements and it's already greatly helped. Thank you!
Great to hear!
This man is guaranteed a seat at the right hand of God in heaven
That is too kind of you Timothy!
I was sad that the atg upper body principles video was gone. Glad to see this now. I myself love the shoulder exercises that you showcase because they are so goood for health and fun.
Glad this was helpful!
Love the work on shoulders. As a guys with chronic pain in his rhomboids, spinae erectors and traps, would love to see what you have on that.
The Trap 3-Raise is GOLDEN for the upper back! Upper back ability we also cover in great detail and have a laid out breakdown of exercises we use to address this areas as well!
Once you sign up you get access to everything and there’s no long term contract. It’s month to month! Here’s the site to get started: atgonlinecoaching.com No better time to try it out for yourself than right now! We make the price very affordable so anyone can do it. There’s no other service out there that does what we do for the price! Please message if you have any other questions before starting. -ATG Coach Connor
Dude, I am so grateful for what you do! I had a broken knee - it’s progressing towards the good, thanks to your book, sir! I also had broken shoulders… I’ve been following just the first two exercises you provide here - and… the pain is completely gone! Getting stronger and healthier, thanks to you, Ben!
I talk about you and your program to everyone now - great stuff!
God bless you, your family and the team🙏
WOW! Way to go Iwan and happy to hear about the progress you are making! Thanks for sharing!
Love this because it’s all very true. But I’m not sure how this isn’t in some way a complication of the same mechanical benefits and training provided by doing only facepulls instead.
The leg routines all have fairly solid reasoning for why you would use similar muscle groups to accomplish different goals. But I’m not really sure what benefit is derived from breaking shoulder development down into smaller isolation movements by comparison to a movement that seems to do all three at the same time. A breakdown on the logic would be beneficial.
The final exercise as you said is just a more advanced version of the facepull. And the first 2 really hit that rear head of the shoulder in a more isolated way if you're trying to bulletproof your shoulders. Facepulls are great too, but I'd say they incorporate more back muscles than the first 2 exercises here.
Face Pulls are awesome! But:
1. I'm in my yard with a $150 squat rack. Cable machines are very costly.
2. Face Pulls don't work the long-range, only the short-range. Both External Rotation and Powell Raise work the long-range. This has powerful bulletproofing benefits beyond just short range.
3. Face Pulls are actually much trickier to PRECISELY measure, whereas what I've shown you here is more precise. I crave really precise measurement.
4. Face Pulls do not work the Trap-3.
I hope you can appreciate me breaking down the differences. It's not a knock on Face Pulls whatsoever, which are awesome. But this breaks down why I personally prefer these for myself and coaching others.
@@TheKneesovertoesguy awesome! I totally appreciate the breakdown and it’s good to see how it fits with your existing methods. Thanks for the response!
This guys like a wizard of the body, these exercises helped my shoulder pain so quickly it’s crazy!
Awesome!
This is exactly what I need, thank you Ben!
PS Love your intent
Thank you so much Micah! Glad this could help!
Knees are amazing, back is now amazing. Only thing left is uneven shoulders and lat pain I have to fix now. Thank you so much ATG might as well keep trusting you cause it works so well
Glad this could help! Looking forward to your full pain-free ability!
Added this first exercise to my pull day today. Absolutely great addition 🙏🏽.
Fantastic!
This is my fav video of yours because I have not been able to sleep for months because I have a bad car accident in jan… but I have fix my dislocated shoulder with these workouts
These can be GEMS for shoulder ability! Looking forward to your progress here!
I recently started watching your content and it is good stuff. Just wondering if you have anything on elbow pain?
Elbow ability we have a breakdown for already accessible for members!
Once you sign up you get access to everything and there’s no long term contract. It’s month to month! Here’s the site to get started: atgonlinecoaching.com No better time to try it out for yourself than right now! We make the price very affordable so anyone can do it. There’s no other service out there that does what we do for the price! Please message if you have any other questions before starting. -ATG Coach Connor
You’re free content has changed my life; I can’t wait to do the program when I have more money!!!
That's so kind of you! THANK YOU!
I’ve tried the first exercise a few times over the last two months and it only causes me more pain. Granted I had dual rotator cuff tendinitis so I have some scar tissue issues.
Did you do it with a certain dumbbell weight?
Start with no weight. Regress until it doesn't hurt.
Sorry to hear about this issue!
Most people will fail due to…
1. Lack of form coaching
2. Missing key ingredients (ie. not following the whole program).
Fortunately, all our exercises are scalable, so ANYONE can do them and can improve pain-free ability from the start! The most important thing here is getting form-coached by our form-coaches! By actual survey, males ALTER the form 90% of the time to a degree which would prevent the end goals of the route from being achieved. (Females are quite a bit better at form, but not to a degree where form-coaching is not pivotal.)
Our team of coaches at atgonlinecoaching.com would love to help out! This way we can ensure pain-free ability/improvement! -ATG Coach Connor
I love how simple and to the point your videos are. Thank you!
Glad you like them!
Charles Poliquin would be proud.
Thank you Chris!
Last workout is incredible. Been working to fix my posture as a distance runner. When shoulders are in correct position and chest is open, running is effortless. I will try this next gym trip. As always, thank you kindly, Ben Patrick!
My pleasure! Thanks for the support Daniel!
do you know the name of the exercise
Love the content, Ben! I’ve been dealing with chronic elbow/brachioradialus pain for a few years. Honestly feel like more of it’s caused from carrying my 3 kiddos around than workouts or sport. Any insight on bulletproofing the elbow? Thanks for all you do!
Hang from the pull-up bar, zottman curls, and all three of these exercises will help, maybe some forearm curls too
Elbow ability breakdown coming up next! Stay tuned! -ATG Coach Connor
Hi Ben, yeah, a video on bulletproofing elbows, translating your approach to the knees is surely something I look forward to! Techniques to help with medial and lateral epicondylitis, and elbow tendonitis more generally.
@@TheKneesovertoesguy Pumped! Thank you!
Ngl guys. I am back after 2 months. I have been a casual gym guy for 4 years now. I have had shoulder problem throughout on my left side.
I included the first exercise ONLY in my daily gym sessions.
It DIDNT heal my shoulder problem
It FIXED it
Slight difference.
My shoulder became stronger (in a way) and the shoulder problems went away (not completely) but it is 99% gtg.
I am fully convinced now and I will be trying out his knee program now for my right knee
Wow! So glad this worked well for your shoulder! Let me know how the Knee Ability Program goes! Just recently made a video covering a routine for that: ruclips.net/video/cdI016ROth8/видео.htmlsi=6j3d7_XRNlgnnPug
I've found that working on my mid / lower traps really help keep my shoulders from being cranky, on top of working the external rotation through something like a face-pull. I've been mostly focusing on plate raises and lu raises, but I need to try out the dumbbell Y raises... those look pretty difficult. Appreciate the content!
Glad this could help!
Ben the gift that keeps on giving. Thanks for helping me play ball at a level to compete again! Cheers brother blessings
Thank you and way to go!
Question: how would you work these into a program? I feel like the next day, since the rotator cuff muscles would be sore/weaker, my shoulder would be super vulnerable.
We lay out exactly how we incorporate every exercise in our program on our site! You can feel soreness, but doing these with proper intent and pain-free form will simply improve your pain-free ability!
Fortunately, all our exercises are scalable, so ANYONE can do them and can improve pain-free ability from the start! The most important thing here is getting form-coached by our form-coaches! By actual survey, males ALTER the form 90% of the time to a degree which would prevent the end goals of the route from being achieved. (Females are quite a bit better at form, but not to a degree where form-coaching is not pivotal.)
Once you sign up you get access to everything and there’s no long term contract. It’s month to month! Here’s the site to get started: atgonlinecoaching.com No better time to try it out for yourself than right now! We make the price very affordable so anyone can do it. There’s no other service out there that does what we do for the price! Please message if you have any other questions before starting. -ATG Coach Connor
I know that Ben has these programs setup to help people rebuild their athleticism from the ground up and I love the progress that I’ve made while following his zero principles. This is some of the best physiotherapy/ bulletproofing work you can do and should be included in every workout.
However, I’ve been going to the gym consistently again and am trying to build back all of my muscle mass and strength and eventually add more of both.
I’ve found that the these exercises are great for hypertrophy and strength performance especially if you are using Ben’s techniques.
For examples the side lying rear Delt fly gives an incredible stretch and really allows for freedom of movement. If you can setup with a cable you get tension through the whole movement but using dumbbells and focusing on the eccentric gives you an incredible stretch.
The seated dumbbell throwback is a great primer for any pressing movement and just feels really good. It really helps you connect with how your shoulder moves and gives me extra confidence when I go to presses.
The Y-raises are amazing for lighting up your whole back especially if you fight the eccentric. I feel the most connection with my mid traps (trap 3)
But I can feel the whole length of trapezius being tensioned from upper back down to my tail bone which again primes my mid back perfectly for any rowing movement I do.
I’ve been using these exercises to prime and pre exhaust specific muscle before my hypertrophy work and it’s making a big difference.
I have a naturally thick back and using the Y-Raises before rowing helps to light up my mid back and have better rows and see growth.
While I find that my rear delts are lacking and including the side lying rear Delt fly I can get an amazing stretch and really feel them firing which has me seeing progress.
I’ve seperated my right shoulder a few times and have some clicking that happens. However when I use the seated shoulder throwback to prime my shoulders for pressing and lateral raises the clicking subsides and I feel stable and powerful through the movements.
Lastly the Tib raises, Patrick step and KOT calf raises again prime my quads before sissy squats, hack squat, squat, leg press allowing for a better connection.
Again these exercises are great for mobility and strength but they are also just good exercises to use in a hypertrophy sense or as primers for any compounds lifts, strength training, or hypertrophy work. I feel that you should include these exercises in your workouts and progress them like you would any other movement and you will see tons of crazy development as most of the muscles being targeted are undeveloped and have little mind/ muscle connection but are essential in almost all other movements. They are probably the limiting factors that are stopping your other lifts from progressing and they just add to your physique in a very nice aesthetic way.
Some food for thought
WOW! Really appreciate your comment and support! Definitely agree! Can be great to warm-up for other lifts and promote strength and size. Glad you find these helpful and love the comment/feedback! Keep me posted!
You did this to help your shoulder that already hurt? I feel like this would aggravate it. I’ll try anything at this point though.
Hi Ryan - I hope you get an answer from @kneesovertoesguy or someone really knowledgeable - I am merely a youtube commenter who is older and has had my share of sports-related injuries. My own experience with recovering is that these exercises should be treated as progressions, and you should regress them to the point where you can do them pain free. You should start by trying those exact exercises that he's demonstrating, but with zero weight. Before you begin, put your arms and shoulders through some other gentle movements to increase blood flow - get warmed up. Do the movements as slowly as you possibly can, attempting to get through any spots that cause pain and get to a full range of motion. Do a full set of them, and only if that set was pain-free do you add weight.
Try with very little weight at first
We have helped many members with shoulder issues to help relieve the issue, and we have also helped many members through these exercises to prevent shoulder issues as well!
You can find many shoulder success stories on our site: www.atgonlinecoaching.com/success-stories
Fortunately, all our exercises are scalable, so ANYONE can do them and can improve pain-free ability from the start! The most important thing here is getting form-coached by our form-coaches! By actual survey, males ALTER the form 90% of the time to a degree which would prevent the end goals of the route from being achieved. (Females are quite a bit better at form, but not to a degree where form-coaching is not pivotal.).
Our team of coaches at atgonlinecoaching.com would love to help out! This way we can ensure pain-free ability/improvement. -ATG Coach Connor
Does this also help with popping shoulders and collarbones? Thanks to your work my knees feel better than ever! ATG is king
Hey Kurt! It has helped many members with this shoulder issue! By addressing pain-free shoulder ability, this will less likely be an issue as well!
I needed this. I spent a year and a half playing with rubber bands at a physio clinic. Thank You!❤
🫡🙏
Shoulders, knees and lower back! You are the absolute best !!!!!
Wow, thank you!
Added to my accesory work.
I train on the rings and I've been training for the iron cross. Due to the pronation of the forearm I noticed my pronators started hurting from the load and I thought, reverse it out! So I've been doing supinations with a dumbell and the pain has gone away. Thank you!
That is amazing! Way to go and keep it up!
I was playing basketball tonight and I realized I couldn’t defend with my right arm because it causes so much shoulder pain, so here I am. The fact that you’re a basketball guy and I can watch these videos from the same perspective that you create them from is the luckiest gift ever. thank you so much for all of this knowledge, I have decided that when I build my home gym, your store is going to be the first place I look for equipment, as sort of a thank you for all the free help you’ve given me. Btw, I’ve got 2 months of backwards walking for 15 minutes a week, and my knees feel BULLETPROOF on the basketball court!
Hey Jack! Appreciate the message and support! ALL ATG Products are 20% off for ATG Members! Could save you a lot of money if planning on buying multiple pieces of equipment! Glad these videos could help out and keep me posted!
Super grateful my man, thank you! Shoulder and Knee pain/issues my whole life, and they are getting better already. YOU ROCK!
GLAD TO HEAR IT! Way to go!
About a year ago I reached a point where I was unable to do almost any upper body exercises without experiencing pain and inflammation in my shoulders. I tried multiple rehab routines with no luck. This routine has been an absolute blessing. I've been at it for about 8 weeks and my shoulders have never felt better.
That is INCREDIBLE! Way to go and thanks for sharing!
Did this work out yesterday and it’s fantastic! Really helps to target some of my weak points in joints where the muscles are out of balance. Thank you Ben!
Glad this could help Alton!
Dude seriously thank you.
Putting out so much knowledge for free is crazy generous of you dude.
I appreciate that! Thank you!
Thank YOU-invaluable shoulder exercises even for older people!!!! I started doing them already!
Glad you like them!
Man how crazy, this is exactly, precisely what I needed today! I was just talking to my wife about it "I just wish Kneesovertoesguy would release a video on shoulders too!" and BAM, you do. You are the man, sir! 🙏💪
Glad it was helpful!
Thanks for another great video, Ben. I had knee pain for a couple of years as an older (50+) guy and found your videos and got to pain free on just the Zero exercises. So when my shoulder started hurting (nothing major, just soreness in the mornings),I knew where to start looking for some suggestions. Gotta get me a slant board next. Thanks for sharing your content and helping people get rid of pain. Have a great day!
Happy this could help and let me know how it goes! Good work!
Please do a segment on reversing out of elbow pain using your atg methodology. Thank you for all that you do! Your zero book is amazing!
Hey Zach! Don't worry we are! We have seen so many people asking about this that we certainly have this up next on the agenda! -ATG Coach Connor
I purchased AGT a short while ago and have already noticed improvements in knee strength. I am looking forward to starting these exercises to help my shoulders. I am in constant pain where actions like pouring coffee, or rolling over in bed are excruciating. This makes my athletic life difficult as I do play hockey and softball through a lot of pain, and probably further damage. Getting started on this program right now, let you know how it goes.
Hey Nik! Hope you enjoy the shoulder ability protocol and please stay in touch! Our form-coaches would love to guide you through this on the app! -ATG Coach Connor
These four exercises are actually amazing, I can’t be thankful enough that I found these.
One thing, though, is that if you’re starting off, doing easier variations to learn the form would be better so you get the most out of these. For me, I started with the sidelying external rotation, which was really helpful in teaching me strict external rotation form which is really important. I also started with the block sandwich stretch because my lower traps were extremely tight, and I then moved onto y raises.
Well done! Thanks for sharing!
This is amazing... in just two days I feel like I've made bigger gains in shoulder repair/strength than in the the last 20 years of doing it modestly correct or just wrong movements. My shoulder compromise started from baseball (pitcher in high school with the repetitive motion of throwing side arm). I feel like in two days I've done something miraculous.
That is great to hear Brian! Way to go and happy about the quick improvements!
@@TheKneesovertoesguy Not sure how you "figured it out", but thank you again. Buying your book now:)
Ben, you have our gratitude for all that you give away like this! May you have a long, healthy and blessed life! Carry on Senpai ♥️
Thank you so much for the message and support!
@@TheKneesovertoesguy If i ever get a chance on my business trips to the west side will meet up with you guys for a session.
Thank you very much for this video, much food for thought. I was trying the exercises out and found that the main difference to your hip flexors/knees approach ist, that for example in the split squad, you have maximum load under maximum stretch. Means that when the muscle is stretched to the maximum it has also the highest force applied to it. This leads to many great benefits and that is probably what makes your approach so succesfull. Now here in the case of these three shoulder/upper back exercises, it is a little bit less optimal. The highest load is either somewhere in the middle of the movement, or when the muscle is almost fully contracted. The movements itself are great, just the load is not managed best. I was thinking about this and alternated the exercises slightly, to get best results. For the two exercises for the shoulder rotator, try doing the exact same movement but lie flat on your back on the ground! This position leads to maximum load at the time the muscles are stretched out to the max. Go low on weights, it is tough! For the upper back movement, do exactly what you did, but just turn around! have your butt face the inclined bench. You can even lower the bench further to get a bigger stretch and make it harder. Please try it out and if you find it usefull, an updated video might be a nice additional help for everyone. Keep up the good work and thanks again for all the free content! Cheers!
Great ideas!! Thank you!
You sir saved my cricketing career! God bless
That is awesome!
Great video! The trap 3 raises are the such a good exercise because most people are incredibly weak there. One thing to add is that Poliquin used to have clients start out with 6 second holds at the top of the trap 3 raise before slowly lowering the weight because the lower traps were always lagging so far behind.
Thank you Richard! Also thanks for the insight on this! -ATG Coach Connor
Seen great results on shoulder stability and mobility when working the traps. The last exercise is very good.
That’s awesome!
I had a damaged shoulder and could hardly do the first exercise weightless without sharp pain. Now almost to 10% BW load, totally pain free. Thanks for the advice too on not neglecting the other exercises. Thank you, Ben!
That’s incredible! Way to go!
This was insanely timely for me... thank you ben!
You bet!
My god , you have to thank the internet for such invaluable information available freely
I appreciate your support! Thank you!
Your Teardrop Sqats and Sled Work have helped me immensely. Thank you!
Amazing! Way to go Stefan!
You are saving my life
Happy to help!
Teammate ripped an americana during jiu jitsu couple years ago and i still have issues, My shoulder is feeling great after this. Thank you so much Ben!
Great to hear! Keep it up!
These videos are gold. Thank you so much Ben.
Glad you like them!
3:17 this exercise alone got him out of chronic shoulder pain
3:20 second
Compound rear delt and rhomboid
6:00 elbows don’t bend that’s perfect form
6:20 45 degreees
Amazing!
Ben, You like Charles will be a legend! And Legends never die! Thank you!
Thank you so much Kyle!
Just started PT today for my absolutely garbage shoulders. Will be implementing these!
Glad this could help Chris!