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Multi-Plane Exercises
It’s easy to get stuck in one plane of motion when designing a training program. The majority of popular exercises out there are all the in the sagittal plane of motion (forward and back). This includes the squat, deadlift, bench, shoulder press, bicep curls just to name a few. You limiting your training by missing two other planes of motion!…and arguably the two more important ones for sports performance! Moving your body side to side and rotationally are essential for elite athletic performance! So let’s jump in and break down each plane of motion a little more in depth.
Sagittal – Forward and Backwards
Definitely necessary for optimal sports performance but typically gets overtrained as most poplar exercises are in this plane of motion. Great for building the base of strength and stability but then once ready you need to expand out in the frontal and transverse planes to really take your movement potential to the next level!
Frontal – Side to Side
This one is obviously beneficial for sports performance but actually gets trained less than you would think! Maybe you do some side shuffles and stuff like that but it’s important to also add it into other movements like your squats, deadlifts, plyos and upper body exercises as well! This allows for your body to feel strong on both right and left sides equally reducing injury potential and increasing performance!
Transverse – Rotation
The ultimate in performance potential when it comes to the planes of motion! This one is usually highly underutilized. Maybe you do some core rotation exercises which is great but it’s also very important to add it into your lifts and plyos as well! Being able to move your body efficiently and having the spatial awareness in a 360 degree plane is an unmatched skill set!
These multi-plane exercises will get you flowing and feeling better through your movement than ever before! Many of these movements can be complicated and require some strength and movement prerequisites.
If you’re having trouble with any of the movements or something doesn’t feel right don’t hesitate to reach out and ask a question! I’m just an email away! rjost@trainingaspects.com
We can also schedule a complimentary movement assessment to see exactly what you need to work on to ensure you’re getting the most out of this workout! Thanks for reading!
#unleashthepotential
Written by:
Rob Jost – ACE-CPT, NSCA-CPT
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Voorhees Flyers Training center.
The Hollydell ice arena, in the main building.
