Multi-planar Movement: Definition, Benefits, and Training Examples

What is multi planar movement?

Multi-planar movement refers to human movement that occurs across more than one anatomical plane of motion simultaneously or in sequence, reflecting the complex, dynamic nature of real-world activities and athletic performance.

Understanding Anatomical Planes of Motion

To grasp multi-planar movement, it's essential to first understand the three fundamental anatomical planes through which the human body moves. These imaginary flat surfaces divide the body and describe the direction of movement.

• Sagittal Plane: This plane divides the body into left and right halves. Movements in the sagittal plane are typically forward and backward.
  • Examples: Bicep curls (elbow flexion/extension), squats (hip/knee flexion/extension), crunches (spinal flexion/extension), walking, running.
• Frontal (Coronal) Plane: This plane divides the body into front (anterior) and back (posterior) halves. Movements in the frontal plane are typically side-to-side.
  • Examples: Lateral raises (shoulder abduction/adduction), side lunges, jumping jacks, hip abduction/adduction exercises.
• Transverse (Horizontal) Plane: This plane divides the body into upper (superior) and lower (inferior) halves. Movements in the transverse plane involve rotation.
  • Examples: Torso twists, Russian twists, golf swings, throwing a ball, rotational lunges.

What Constitutes Multi-Planar Movement?

While many traditional strength training exercises isolate movement to a single plane (e.g., a bicep curl is purely sagittal), the human body rarely moves in such isolation during daily life or sport. Multi-planar movement involves the coordinated action of multiple joints moving through two or three of these planes concurrently or in rapid succession.

It's the integration of these movements that defines multi-planar activity. For instance, stepping forward, then rotating to pick up an object off to the side, then lifting it, involves elements of sagittal (stepping, lifting), frontal (reaching to the side), and transverse (rotating) plane movements. This holistic approach to movement training prepares the body for the unpredictable and complex demands of real-world scenarios.

Why Multi-Planar Movement is Crucial for Function and Performance

Incorporating multi-planar movement into your training offers a myriad of benefits that extend beyond traditional uni-planar strength work.

• Enhanced Functional Strength: Real-life tasks—like carrying groceries, playing with children, or performing household chores—rarely occur in a single plane. Multi-planar training builds strength that directly translates to improved performance in these daily activities, making you more robust and efficient.
• Improved Balance and Stability: By challenging the body to control movement across different axes, multi-planar exercises significantly enhance proprioception (the body's sense of its position in space) and improve dynamic balance, reducing the risk of falls.
• Injury Prevention: Training muscles and connective tissues to withstand forces from various directions prepares the body for unexpected movements, reducing the likelihood of strains, sprains, and other injuries common in sports and daily life. It strengthens neglected stabilizer muscles that might be overlooked in uni-planar training.
• Increased Athletic Performance: Most sports are inherently multi-planar. Running involves sagittal movement, but changing direction (frontal/transverse), throwing (transverse/sagittal), and jumping (sagittal/frontal) all demand multi-planar capabilities. Training in multiple planes directly translates to improved agility, power, speed, and coordination on the field or court.
• Greater Muscle Activation: Multi-planar exercises often engage a wider range of muscle groups, including synergists and stabilizers, leading to more comprehensive muscle development and improved neuromuscular coordination.

Examples of Multi-Planar Exercises

Integrating multi-planar movements into your routine doesn't require specialized equipment; it primarily requires a shift in perspective.

• Lower Body:
  • Multi-Directional Lunges: Forward lunges (sagittal), side lunges (frontal), and rotational lunges (transverse) or curtsy lunges (frontal/transverse).
  • Squat Variations: Squats with a rotational reach, or goblet squats with a lateral step.
  • Step-Ups: Stepping up onto a box then rotating the torso or reaching in a different direction.
• Upper Body:
  • Cable Chops and Lifts: Performed across the body, these engage the core and extremities in diagonal, rotational patterns (transverse/frontal).
  • Medicine Ball Throws: Rotational throws, overhead slams with a pivot, or scoop tosses.
  • Punching/Striking Drills: Involve rotation, lateral movement, and forward extension.
• Full Body/Integrated:
  • Turkish Get-Up: A complex movement that transitions through all three planes, building strength, stability, and mobility.
  • Burpees with Rotation: Adding a jump with a 90 or 180-degree turn.
  • Sport-Specific Drills: Mimicking the movements of your chosen sport, such as defensive slides in basketball, pivots in soccer, or swings in golf.

Incorporating Multi-Planar Movement into Your Training

To safely and effectively integrate multi-planar training, consider the following:

• Start Simple: Begin with bodyweight exercises or light resistance to master the movement patterns and develop proprioception.
• Progress Gradually: Once comfortable, progressively add complexity, speed, resistance, or range of motion.
• Focus on Quality: Prioritize proper form and control over the number of repetitions or amount of weight. Sloppy multi-planar movement can increase injury risk.
• Vary Your Routine: Regularly include exercises that challenge you in the sagittal, frontal, and transverse planes, either individually or in combination.
• Listen to Your Body: Pay attention to how your body responds and ensure adequate recovery, especially when introducing new movement patterns.

Conclusion

Multi-planar movement is not just a concept; it's a fundamental aspect of human movement and a cornerstone of effective, functional training. By intentionally incorporating exercises that challenge your body across all three anatomical planes, you enhance your functional strength, improve balance and coordination, mitigate injury risk, and unlock superior athletic performance. Embrace the complexity of human motion to build a truly resilient, adaptable, and high-performing body.