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| Benhke 2000 |
The Frontal plane also lies vertically but divides the body into front and back parts.
The Transverse plane lies horizontally and divides the body into upper and lower parts.
Traditionally, most programs often overlook working muscles in multi-planes. This can be highly associated with a lack of knowledge of biomechanical functions. There is also a tendency to describe an exercise in the plane it is primarily dominate in. For example, walking primarily happens in the sagittal plane but in reality this is a generalization. What actually happens is, movement occurs in multiple planes and the joint level. During walking, the hips are flexing and extending (sagittal), adducting and abducting (frontal), and internally & externally rotating (transverse). Biomechanically speaking, all functional movements happen are three dimensional. With this being the case, why primarily work in only one plane of motion? Build strength and stability in your gluteus & quads and strength in your deltoids with the multi-planar Transverse Lunge to Overhead Press.
Tranverse Lunge to Overhead Press
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| HFPN |
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| HFPN |
- To begin, stand with your feet pointed straight ahead and placed shoulder width apart. Hold a pair of dumbbells, one in each hand at your side.
- Turn and lunge by opening up your hips, stepping back at a 45 degree angle and pivoting on your back foot.
- Stabilize with your front foot straight and flat, bend your knee 90 degrees and keep it directly over your 2nd and 3rd toes. Your opposite leg should be bent 90 degrees, with the heel of your back foot lifted off the ground.
- Push of of the front leg and return to a standing position.
- Next, press the dumbbells overhead, fully extending your arms. Return the dumbbells to your chest and repeat the exercise.
Use a weight that is comfortable, allowing 8-12 repetitions before fatigue.
BIOMechaniks: Train the mind and the body will follow
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