Ben Patrick, better known as the Kneesovertoesguy, has built a following by challenging long-held beliefs about joint health and injury prevention. In a recent YouTube video, he shares a simple concept that he believes can help people rebuild their shoulders, lower back, and knees safely by training “from the ground up.”
Rather than avoiding movement after pain or injury, Patrick explains how gradually strengthening vulnerable positions can improve resilience over time.
Rebuild Your Shoulders by Strengthening the Reverse Movement
Patrick begins with the shoulder, pointing out that throwing is one of the most common ways people injure the joint. Instead of focusing only on pressing or overhead work, he recommends strengthening the opposite movement by controlling resistance through the lowering phase.
“The number one way to hurt your shoulder is throwing,” Patrick said. “The number one way I’ve helped people long-term is getting way stronger in reverse of throwing, controlling the way down through range of motion.”
For beginners, he demonstrates lifting a weight from the ground, even if it’s too heavy to perform conventionally. Because the weight starts on the floor, users can safely assist the movement while gradually building strength without placing the shoulder under excessive stress.
Build Lower Back Strength Safely
Patrick applies the same principle to the lower back.
“The number one way to hurt your back [is] picking things up,” he explained. Rather than avoiding those movements altogether, he recommends beginning from the safest possible position.
By lifting from the ground with assistance from the hands when necessary, people can progressively strengthen the muscles responsible for protecting the spine. As strength improves, they can gradually increase both range of motion and control during the lowering phase.
Patrick notes that this progression has been one of the simplest ways he has improved his own lower back health over the long term.
Strengthen the Knees Before Loading Downhill Movements
When discussing knee pain, Patrick explains that stopping suddenly, especially during downhill movement or landing, places significant stress on the joint.
His solution begins by strengthening the opposite pattern.
“Backwards is how I got my knees off painkillers,” he said, referring to backward sled dragging as the first step toward rebuilding knee capacity.
He demonstrates that even when resistance is increased to the point where the sled barely moves, the exercise remains controlled and safe because the load doesn’t force the body into harmful positions.
The Takeaway
Patrick concludes by reinforcing the idea that stronger joints come from gradually increasing what the body can tolerate rather than avoiding movement altogether. He also revisits the belief that knees should never travel past the toes, arguing that current evidence supports training through full ranges of motion when done progressively.
“The demands of life, what’s your ability to handle it? That’s what we’re working with,” Patrick said.
His message is simple: rebuild strength from the ground up, progress patiently, and improve your body’s ability to meet the physical demands of everyday life.
About the Author
Jeremiah Oliva
Jeremiah Oliva is a writer passionate about fitness, sports, and active living. He has experience in songwriting and managing content and social media for online radio and magazine platforms.
He covers HYROX, CrossFit®, and competitive fitness, with a focus on performance, mindset, and athlete development.
Outside of writing, Jeremiah trains in boxing, cycles, explores the outdoors with his kids, and plays the guitar.
