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.

Athlete mid-drive in barbell power jerk, barbell overhead, feet flat and balanced, cinematic gym lighting highlighting precision, balance, and power
Barbell Power Jerk

Barbell Power Jerk

Read More
Athlete performing barbell split jerk mid-drive, rear foot extended, barbell locked overhead, cinematic gym lighting showing explosive power and balance
Barbell Split Jerk

Barbell Split Jerk

Read More
Athlete performing barbell push press, bar leaving shoulders mid-drive, legs extended, bar path vertical, cinematic gym lighting showing power and timing
Barbell Push Press

Barbell Push Press

Read More
Athlete pressing barbell overhead, core braced, neutral spine, bar aligned with ears, cinematic gym lighting capturing focus and control
Barbell Overhead Press

Barbell Overhead Press

Read More