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 med ball slam, arms fully extended overhead mid-motion, medicine ball just before impact, cinematic gym lighting showing explosive power and focus
Med Ball Slam (Plyometrics)

Med Ball Slam (Plyometrics)

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Athlete mid-stroke on SkiErg, strong downward pull, sweat visible, modern gym
SkiErg Sprint

SkiErg Sprint

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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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