The Importance of Full Range of Motion in Workouts
What does using a “full range of motion” really mean? Simply stated, it’s moving a joint so that the muscle connected to it becomes fully stretched and fully contracted on every rep. Ensuring full range of motion (ROM) in your workouts can significantly improve strength, flexibility, and muscle development. Here’s why it’s essential:
Benefits of Full Range of Motion
- Maximized Muscle Activation: Engages all muscle fibers for better growth and strength. If you cut reps short, you’ll only strengthen a PART of that muscle, not the entirety of it.
- Improved Flexibility and Mobility: Keeps joints healthy and flexible, reducing injury risks.
- Enhanced Muscle Balance: Prevents imbalances by working the entire muscle.
- Better Technique and Form: Encourages proper form, targeting muscles effectively.
- Greater Strength Gains: Builds strength for real-life movements.
How to Incorporate Full Range of Motion
- Focus on Form: Prioritize good form over heavier weights.
- Warm-Up Properly: Prepare joints and muscles for full ROM.
- Progress Gradually: Increase depth or extent of movements slowly.
- Use Assistance: Utilize tools or spotters for safety with heavier weights.
Example Exercises
- Squats: Lower until thighs are parallel to the floor/break a 90 degree angle..
- Push-Ups: Lower chest to the floor and fully extend arms.
- Pull-Ups: Start from a dead hang and pull up until your chin is above the bar.
- Shoulder Press: Lower weight until elbows are level with shoulders, then fully extend arms.
Incorporating full ROM in your workouts maximizes muscle activation, improves flexibility, balances muscles, maintains proper technique, and achieves greater strength gains. People LOVE to do half reps and I see it far too often in the gym. Will using a full ROM make workouts harder? Definitely, but lose the ego and actually strengthen the muscle opposed to risking injury and wasting time. Embrace full ROM for more effective and safer workouts, leading to better overall fitness and performance!
You Got This!
Subscribe to our newsletter and be the first to find out about new articles.
