Blog #7: Well-Rounded Strengthening
Thanks for tuning in to another blog post from Session 41 LLC, a Naples, Florida based personal training company designed to prevent injury and get you feeling and moving better. Blog #7 discusses a framework to design well-rounded workouts in multiple planes of motion.
Now what do I mean by “Well-Rounded”?
There are Three Planes of Motion:
Sagittal: Includes Flexion (Moving a limb in front of yourself), and extension (moving out behind you).
Frontal: Includes abduction (moving towards body), and adduction (moving away from the body).
Transverse: Includes internal rotation (rotating towards yourself), and external rotation (rotating away).
We need to be challenged in all three planes or else we are likely develop muscular imbalances, which can lead to compromised movement patterns and ultimately injury/pain.
We tend to be very developed in the sagittal plane but neglect the frontal and transverse planes of movement. Running, cycling, squats, deadlifts, elliptical machines, stair-masters, leg press machines, hamstring curls, and leg extensions all take place in the sagittal plane, with primary drivers being hamstrings, quads, glutes, and calves. Moreover, as human beings we tend to live almost-exclusively in Sagittal Plane during our day-to-day lives. So when we are in the gym or exercising at home, it is crucial to “get out” of sagittal plane and incorporate some variety into your movements.
When we move through one plane of motion, muscles working in the other two planes of motion work to stabilize. For example, during the walking gait cycle, lateral (frontal) hip muscles like Glute Medius work to maintain a neutral pelvis and limit excessive hip drop. Core musculature such as the quadratus lumborum also aids in this lateral stability. In the Transverse Plane, rotational muscles in the hip and core perform a similar function, with muscles like the piriformis, a deep hip external rotator, helping push off and “accept” the next step. So while these muscles are being used during Sagittal Plane movements, this indirect use alone is not enough to enhance joint stability or prevent injury over the long-run. Stability needs to be addressed directly to see meaningful improvements.
A simple way to test your stability is to attempt a single leg squat.
Why Is This Important?
Injury and chronic pain tends to manifest in a cycle:
Instability leads to a faulty movement pattern
Stiffness sets in and reinforces it
Injury occurs
Thus, the injury can sometimes be thought of as the “tip of the iceberg”, while the root cause of the problem is usually instability and weakness in different planes of motion. Common injuries among athletes and weightlifters tend to involve problems in the frontal and transverse planes. IT Band Syndrome, Piriformis Syndrome, Chronic Knee Pain, Low Back Pain, Shoulder Impingement, Rotator Cuff Tendinopathy, and Hip Bursitis are very often associated with dysfunction in non-sagittal plane muscles.
Making it Practical
Don’t just do the same “big muscle” exercises like squats, deadlifts, and sit ups. Definitely keep training those but add exercises that target other planes of motion to make a you a more well-rounded individual, which will actually make your other movements more efficient.
A great way to think about it is to do 2-3 complimenting exercises in each plane of motion per muscle complex. For example, if you’re looking for a well-rounded core work out, do a plank, side plank, and bird dogs. That will be much more effective and more functional than doing sit ups alone. If you think this is complicated, you’re kind of right. But it can also be simple, once you make a habit of moving differently. Tri-Planar exercises are movements that challenge all three dimensions and can be an excellent addition to your routine.
Below is a list of exercises broken down by plane of motion, and some generalizations for simplicity. Incorporate these exercises into your strength training routine to make what you do in the gym and in life more sustainable.
Sagittal: (Flexion = Green; Extension = Blue)
Core:
Planks
Mountain climbers
Crunches
Sit ups
Leg raises
Back extensions
Superman Pose
Lower Body:
Knee Hikes
Cable Hip flexion
Toe Raises
Hamstring Curls
Squats and Deadlifts
Romanian Deadlifts
Calf raises and Seated Calf Raises
Leg Extensions
Floor Bridges and Hip Thrusts
Upper Body:
Bench Press
Shoulder Press
Wrist Curls
Bicep Curl
Rows
Triceps Extension
Wrist Extensions
Tricep Kickbacks
Lat Pulldowns
Frontal: (Abduction = Purple; Adduction = Orange)
Core (Lateral Flexion)
Side Plank
Side bends
Lying oblique crunches
Suitcase Carries
Lower Body:
Cable Hip Abduction
Lying side leg raises
Hip Hikes
Lateral Band Squatting (Tri-Planar)
Copenhagen Plank
Cable Hip Adduction
Upper Body
Lateral raises
Shoulder shrugs
Scapular pull ups
Shoulder press (also sagittal)
Prone Swimmer
Chest Flies
Dips
Transverse (Internal Rotation = Red ; External Rotation = Turquoise)
Core
Torso rotations with cable or medicine ball
Russian Twists
Diagonal Chops
Pallof Press
Bird Dog
Windshield Wipers
Side Plank with Rotation
Plank with Shoulder Taps
Unilateral Carries
Single Arm Rows
Lower Body
Reverse Clam Shells
90 - 90 Hip Internal Rotation Lift Offs
Clam shells
Hip Airplanes (Tri-Planar)
Standing and Side Lying Fire Hydrants
Upper Body
Wrist Pronation
Cable/Banded Internal Shoulder Rotation
Dumbbell External Shoulder Rotation
Banded Pull-Aparts
Banded shoulder external rotation with overhead raise
Prone Shoulder W’s
Wrist Supination
Wrapping Things Up
So next time you are planning your own workout, feel free to come back to this list and add some variety to your program. I think you will notice some of these exercises challenge you in a way you’re not used to. That’s the point! Corrective exercise and much of physical therapy is simply bringing the stabilizing muscles up to speed with our prime movers.
To being more rounded but in a good way,
Ethan
About the Author:
My name is Ethan Gendron, and I am a Certified Personal Trainer and founder of Session 41 LLC, a Naples Florida based fitness company. I am certified through W.I.T.S., an NCCA accredited institution. I have years of experience working with clients of all ages and backgrounds, ranging from seniors to children. My firsthand experience in training and competing in triathlons has given me insight into the practical application of biomechanics, mobility, and strength training for performance enhancement. I have a background in injury prevention, not by choice, and am passionate about helping others avoid chronic pain. No matter your current fitness-level, I believe everyone should think of themselves as an athlete and, therefore, train like one.
Disclaimer: The information contained in this blog for informational purposes only. Use information discussed here at your own risk. One should always consult a qualified Healthcare Professional before beginning any exercise program. Content published by Session 41 LLC should never be used as a substitute for proper clinical attention.
