MeridianMovement Library
Throwing

Rockers

Rockers is a unilateral throwing exercise training the hip, knee, ankle, shoulder, elbow, and wrist across the sagittal plane, using Bodyweight.

Laterality
Unilateral
Planes
Sagittal
Equipment
Bodyweight
Primary joints
Hip · Knee · Ankle · Shoulder · Elbow · Wrist
01

Training profile

Fascial lines

Superficial Back LineSBLSuperficial Front LineSFLSpiral LineSPLDeep Front LineDFLDeep Back Arm LineDBALDeep Front Arm LineFALSuperficial Back Arm LineBALBack Functional LineFBL

Joints

HipKneeAnkleShoulderElbowWrist

Plane of motion

Sagittal

Training intent

MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance

Highlighted rungs are where this movement lives on the rehab → performance continuum.

02

Explore the library

Every tag is a doorway. Each link below opens a collection page listing every exercise that shares it. This is the connective tissue that lets one record rank for dozens of searches.

All Bodyweight exercisesSagittal-plane drillsSuperficial Back Line trainingSuperficial Front Line trainingSpiral Line trainingDeep Front Line trainingDeep Back Arm Line trainingDeep Front Arm Line trainingSuperficial Back Arm Line trainingBack Functional Line trainingHip exercisesKnee exercisesAnkle exercisesShoulder exercisesElbow exercisesWrist exercises