Total Body Movements


I am a strong believer in utilizing total body movements throughout the training year. Total body movements involve a combination of pushing, pulling movements and squat derivative movements. The advantages of total body movements are:

  • All major muscle groups are utilized and linked. Movement is through a full range.
  • Movement is ballistic.
  • There is limb acceleration and deceleration.
  • Technical demand is high.
  • Balance and timing are necessary for success.
  • The athlete must be fully engaged mentally to achieve progress.

There is a mistaken notion that total body movements must be done with an Olympic bar. I think that a bar is inappropriate for many body types and many sports. Using a dumbbell as illustrated in the picture of squat to press allows the resistance to fit the body rather than trying to make the body fit the resistance. I have found total body dumbbell movements really effective in season where time is limited. It is possible to get a great workout in 15 to 20 minutes. You get a lot of bang for your buck.

Vern Gambetta

Vern Gambetta

Director at Gambetta Sports Training Systems
Vern is the Director of Gambetta Sports Training Systems. He has been the a conditioning coach for several MLS teams as well as the conditioning consultant to the US Men's World Cup Soccer team. Vern is the former Director of Conditioning for the Chicago White Sox and New York Mets. He has lectured and conducted clinics in Canada, Japan, Australia and Europe and has authored six books and over one hundred articles related to coaching and sport performance in a variety of sports. He has a BA in teaching with a coaching minor and an MA in Education with an emphasis in physical education from Stanford University.
Vern Gambetta


Athletic Development Coach & Consultant. Founder of GAIN Network. Proud dad. Love to read everything.
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Vern Gambetta

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