Range-of-Motion (ROM)

We strongly recommend using a full ROM on all movements unless otherwise stated.

*A full ROM is the maximum degree of movement that a joint can experience based on the mobility and flexibility of the structures around it. 

However, for those who have mobility and flexibility limitations, there are some common ways in which we can implement subtle changes to the set-up and execution of a movement to safely increase the ROM.

Examples include:

• Elevating heels during squat/leg press/lunge patterns for less mobility demands on the ankles, which leads to increased ROM and torque at the knee joint. 
• Adding a deficit (or elevation) to extend the ROM past the artificial limitations of the ground/floor, such as in deadlifts, rows, and split squats. 
• Utilizing dumbbells (DBs) more frequently to allow access to ROMs that are limited by the barbell. Some common instances where this would be applicable are in DB presses, bicep curls, and triceps extensions.
• Incorporating more unilateral movements to increase ROM, provided stability and balance are not limitations. For example, split squats, single leg presses, and single arm overhead press.

Conversely, restricting ROM may occasionally be programmed or advised. Examples include:

• Overloading muscles in a more specific range
  • e.g. Romanian deadlifts and pronated rack pull-ups
• Building up a weak point in a specific lift
  • e.g. Pin presses, rack pulls, and dead-stop leg presses
• Working around injury
  • e.g. Box squats for poor knees / hips, floor press for poor elbows/shoulders
• Mobility restrictions
  • e.g. Block pulls for poor hamstring flexibility, squat to high box for poor hip/ankle mobility