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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 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

The Single-Leg Lateral Box Bound to Vertical Jump develops full-body coordination and reactive power by combining a lateral single-leg jump…
Editorial TeamEditorial TeamOctober 19, 20252 min
Athlete performing med ball scoop toss, ball just leaving hands at full hip extension, strong vertical drive, cinematic gym lighting showing explosive power and focus
Med Ball Scoop Toss (Vertical Power) 

Med Ball Scoop Toss (Vertical Power) 

The Med Ball Scoop Toss develops explosive hip and leg drive by throwing the medicine ball upward from a loaded…
Editorial TeamEditorial TeamOctober 17, 20252 min
Athlete performing med ball overhead throw, ball just leaving hands above head, body fully extended in powerful stance, cinematic gym lighting showing explosive strength and focus.
Med Ball Overhead Throw (Plyometrics)

Med Ball Overhead Throw (Plyometrics)

The Med Ball Overhead Throw builds total-body explosive power by driving a medicine ball upward and forward through full hip,…
Editorial TeamEditorial TeamOctober 17, 20252 min
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)

The Med Ball Slam develops total-body power and core explosiveness by driving a medicine ball overhead and slamming it forcefully…
Editorial TeamEditorial TeamOctober 17, 20252 min
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

The Barbell Power Jerk builds explosive overhead power, coordination, and stability a lift that bridges pure strength and precision speed.
Editorial TeamEditorial TeamOctober 15, 20252 min
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

The Barbell Split Jerk builds explosive power, precision, and balance a master-level overhead lift that combines strength, speed, and control.
Editorial TeamEditorial TeamOctober 14, 20252 min
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

The Barbell Push Press combines leg drive with upper-body strength to develop explosive power, coordination, and overhead stability a hybrid…
Editorial TeamEditorial TeamOctober 14, 20252 min
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

The Barbell Overhead Press develops upper-body strength, stability, and precision a pure test of pressing power and posture.
Editorial TeamEditorial TeamOctober 14, 20252 min
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

The Landmine Press builds upper-body strength, stability, and rotational control — bridging the gap between traditional pressing and functional power.
Editorial TeamEditorial TeamOctober 13, 20252 min
Toned slight female athlete mid-thruster, dumbbells overhead, powerful extension, dynamic gym lighting
Dumbbell Thruster

Dumbbell Thruster

The Dumbbell Thruster combines a front squat and overhead press to develop power and conditioning.
Editorial TeamEditorial TeamOctober 13, 20251 min