Movement Pattern

Horizontal

The Horizontal movement pattern involves motion across the sagittal plane — forward, backward, or side-to-side actions that challenge balance, mobility, and control.

Exercises such as push-ups, bench press, sled pushes, and rows all use horizontal force production. Training in this plane improves coordination, shoulder health, and power transfer between upper and lower body.

In functional and HYROX training, horizontal pushing and pulling are essential for full-body strength and real-world movement capacity.

Athlete performing dumbbell incline press on 30-degree bench, dumbbells mid-press, chest and shoulders engaged, cinematic gym lighting
Dumbbell Incline Press

Dumbbell Incline Press

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Athlete performing dumbbell floor press, lying flat with elbows near floor, dumbbells mid-press overhead, cinematic gym lighting
Dumbbell Floor Press

Dumbbell Floor Press

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Athlete performing plyo push-up to box, hands mid-air transitioning to elevated platform, explosive upper-body power visible, cinematic gym lighting showing focus and control
Plyo Push-Up to Box

Plyo Push-Up to Box

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Athlete performing med ball chest pass, ball mid-flight from chest height towards a wall, arms extended forward, cinematic gym lighting showing power and focus
Med Ball Chest Pass (Plyometrics)

Med Ball Chest Pass (Plyometrics)

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Clap Push Up (Plyometrics)

Clap Push Up (Plyometrics)

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Athlete performing hand-release push-up on gym mat, chest on floor, hands lifted slightly, core braced, clean neutral lighting and strong definition
Hand-Release Push-Up

Hand-Release Push-Up

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Athlete bench pressing heavy barbell with spotter nearby in strength gym
Bench Press

Bench Press

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