![]() ![]() In the case of the bench press, a full ROM would be bringing the bar right down until it touches your chest (with the shoulder going through a its full ROM). As a result, the crease of your hip would drop below the top of your knee, and you would squat below parallel. When squatting, a full range of motion would see an extremely high amount of hip and knee flexion. Let’s jump back to the squat example used above. Performing an exercise with full ROM simply describes when you take the joints involved in the movement through their absolute range. With this in mind, we can perform movements with wither a full range of motion or a partial range of motion. In an exercise setting, range of motion (or ROM, for short), essentially describes the degree of movement that occurs at a joint during exercise performance. Now, we know just by looking at something like this that there is not a whole lot of benefit for muscle growth here – but does that necessarily mean that you need to use full range of motion (like an ass to grass squat, for example) to receive all the benefits? Full range of motion vs. Hell, you really can’t even call them squats – more like ‘knee bends’, I guess. You know the ones I am talking about – where some guy in a squat rack loads up a bar with over 600 pounds, un-racks it very unsteadily, and then proceeds to perform 3-5 of the shallowest squats you have ever seen. I am sure you have seen one of those videos pop up on your newsfeed before. ![]()
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