The topic of training using partial versus full range of motion (ROM) is constantly debated. Just like any debatable topic, it’s not necessarily one or the other. IT ALWAYS DEPENDS… In this article, I’ll explain some of the pros and cons of each training so you have a better sense of how to implement both into your training to get the most out of them, whether your goal be to break personal records, build muscle, or improve athletic performance.
For the article, I’ll be using the Overhead Press and Squat as examples to demonstrate my points.
When it comes to training using partial ROM, the primary advantage is the ability to use heavier weights. For the majority of movements, we are stronger as we progress through the concentric portion. For example, as we come up from the squat, we are moving into more mechanically advantageous positions. That is why most people tend to miss the squat or press in the bottom. This increase in intensity (greater percentage used relative to 1RM) from partial movements can be used as an intensity technique or overload method to get the body accustomed to handling heavier loads and desensitizing the Golgi Tendon Organ. Examples of exercises include the Box Squat or Standing BB Pin Press, which the pins set to around nose level.
2-Board Larsen Press
Secondly, partial ROM has a greater transfer to sport and athletics because rarely is an athlete required to produce high amounts of power in the bottom position. If you watch a hockey player or speed skater skate, they barely get to a parallel squat position. Even if we were to look at powerlifters benching and squatting. They are all adjusting their technique to limit range of motion and positioning their bodies for improved leverages to lift more weight. For the squat, they will drive the hips further back and limit knee bend. For the bench, they will go with a wide grip and arch their thoracic spine to minimize how far the bar needs to travel.
However, partial ROM also has its weaknesses. One of them being that you will become weaker in the lengthened position or more disadvantageous position. The tissues will have accommodated to the shorter ROM and would have not been exposed to high levels of force at greater lengths. This increases the potential for injury. If the tissues were to, let’s say the adductors (groin), be required to resist high levels of tension while lengthened and they’re used to being trained in the middle and shortened range, there is a high chance an injury will occur if the tissue is lengthened under load because it is not accustomed or trained to be strong in that position. Finally, the joints are also made up of tendons and ligaments to reinforce the stability of the joint. Similar to muscle tissue, if they are never stretched and strengthened in the stretch position, they will become weak in that position or become too tight, resulting in pain or discomfort when performing full ROM.
*Case Study – I had an athlete come to me with severe knee pain. He could barely bend his knees to pick something off the ground. I asked him what he had been doing for training and I quickly saw he was doing a lot of heavy partial range training and intensive plyometrics. My first thought was he had some quadricep tendinitis, most likely from “tight” quadriceps, which was later confirmed by the therapist. We addressed the issue by lengthening the quadricep muscles through soft-tissue work (massage, foam rolling, long duration static stretching) and eccentric only work, before moving on to progressively deeper knee flexion squats and split squats to continue improving tissue length while building strength in the newly acquired range. After roughly 3 weeks of work, he was 95% pain-free heading into training camp.
On the other side, full ROM has tremendous benefits when it comes to all forms of performance. The main reasons I advocate training with full ROM are for the strengthening of joints and the improvement in mobility associated with it. I personally don’t like doing a bunch of mobility work anymore because I have other things to get done and I don’t want stretching to take time away from what I love, training. So rather than stretching for 30 minutes, I simply make sure to perform all my accessory work with a full ROM and hold the stretched position for at least half a second. This loaded stretch not only improves my mobility, but it also builds strength in those longer muscle lengths and in the joint supporting tissues (tendons, ligaments). Flexibility combined with strength forms active mobility, which is what we all want to minimize our risk of injury.
Active mobility differs from passive mobility in that active refers to the ability to produce force throughout the range. You see this with many people that complain of knee pain. You put them on a table, bend their knee like a quad stretch and the knee feels fine. Have them perform a Cyclist Squat and all of a sudden, they have knee pain and can’t achieve full knee flexion. This shows me that they lack the strength to load the knees as they get deeper into flexion and need to progressively strengthen the knees through greater ROM.
DB Goblet Cyclist Squat
Although I primarily prescribe full ROM training, I do appreciate some of the disadvantages full ROM may come with. Every individual is unique, meaning we all have slightly different anatomical structures, which may make full ROM less optimal. The way our joints are structured may result in increased joint stress when performing full ROM. For the squat (or any squatting movement), our hip socket and leg length will determine how we will perform the movement without destroying the bone structures. From a hypertrophy standpoint, our structure may result in decreased muscle tension as you go deeper into a movement. A perfect example of this is when I shoulder press, whether that be with dumbbells or a barbell, I don’t necessarily go all the way down because I may lose tension on the deltoids. What happens is my shoulders will internally rotate slightly to compensate to achieve full depth. This then causes unnecessary wear-and-tear on the shoulder rotator cuff and decreased muscle tension, both of which are counterproductive when it comes to building muscle.
Seated BB Military Press - Behind the Neck
Now I’m not saying to half-rep your exercises. What I’m saying is to pay attention to what you feel when doing full ROM movements and determine whether or not you need to adjust the range slightly.
Now that you see the pros and cons of both partial and full ROM, you should be able to appreciate both the guy that says to never squat with your knees past your toes AS WELL as the guy that says to push your knees past your toes. Both are correct. Just depends on the context.
As a rule of thumb, limit partial ROM training to 25% of your weekly training (if you decide to use it). When trying to figure out when to use partial, you need to ask yourself a couple questions:
Am I training to lift maximal weights? Strengthen my body? Build muscle?
Where within my training cycle of progression am I currently in? Accumulation vs. Intensification? Strength/Power vs. Structural Balance/Hypertrophy?
What are my joints current mobility capabilities? Any restrictions that need to be addressed? (Ex. Can you lift your arm overhead without over-arching the spine?)
Once you have these questions answered, you will have a better idea of how to plan partial ROM into your training.
Summary:
PROS | CONS | |
PARTIAL ROM | Heavier loads used (increased intensity)
Improved transfer to sport | Become weaker in lengthened position
Decreased joint integrity
Increased potential for injury |
FULL ROM | Improved joint integrity
Increased strength in lengthened position
Reduced risk of injury
Improved mobility | Increased joint shearing
Potential for decreased muscle tension
Reduced loads used (decreased intensity) |
The goal of training should be to stay healthy and have the joints feel as though they can handle any load or situation. This requires training movements and the joints through full ranges of motion. However, when looking to lift maximal weights, the definition of full range of motion is altered as you begin to alter leverages to gain a strength advantage. After spending time training to lift the heaviest weights, make sure to come back and spend some time focusing on joint health and strengthening the muscles in longer lengths. This will ultimately minimize the risk of injury and set you up for a successful strength block.
Train hard folks.
Coach Max
Comments