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 performing landmine split jerk, barbell angled upward, split stance mid-catch, cinematic gym lighting
Landmine Split Jerk

Landmine Split Jerk

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Athlete performing landmine push press in split stance, barbell angled overhead, dynamic lighting
Landmine Push Press

Landmine Push Press

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Athlete performing single-leg sidewards : lateral bound, mid-air in rebound phase, cinematic gym lighting
Single-Leg Lateral Bound to Vertical Jump & Return

Single-Leg Lateral Bound to Vertical Jump & Return

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athlete performing single-leg lateral box bound to vertical jump, mid-air transitioning from sideways bound to upward leap, cinematic gym lighting
Single-Leg Lateral Box Bound to Vertical Jump

Single-Leg Lateral Box Bound to Vertical Jump

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Female athlete performing standard standing landmine press, barbell angled upward, core tight, controlled expression, cinematic gym lighting, like the attached image
Landmine Press

Landmine Press

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