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 dumbbell push press, mid-drive with dumbbells rising overhead, hips extended, cinematic gym lighting
Dumbbell Push Press

Dumbbell Push Press

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Athlete performing dumbbell hang clean and press, mid-press position, neutral grip, cinematic gym lighting
Dumbbell Hang Clean & Press

Dumbbell Hang Clean & Press

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Toned slight female athlete mid-thruster, dumbbells overhead, powerful extension, dynamic gym lighting
Dumbbell Thruster

Dumbbell Thruster

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Athlete pressing barbell overhead, core braced, neutral spine, gym lighting
Overhead Press

Overhead Press

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