Movement Pattern

Vertical

The Vertical movement pattern includes all exercises that move resistance up or down along the vertical plane. Examples include pull-ups, overhead presses, and wall balls.

Training this pattern develops overhead stability, spinal alignment, and balanced shoulder mechanics. It complements horizontal pushing and pulling, rounding out a complete upper-body training profile.

Vertical training improves functional power for athletic and everyday movements like reaching, lifting, or climbing.

Toned slight female athlete hanging from pull-up bar, knees raised toward chest, abs engaged. Chalk dust fills the air as warm directional lighting cuts across muscular definition
Hanging Knee Raise

Hanging Knee Raise

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Female Athlete performing strict pull-up, chin above bar, gym rig background
Pull-Up Hold

Pull-Up Hold

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Female Athlete performing strict pull-up, chin above bar, gym rig background
Pull-Ups

Pull-Ups

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