{"id":50584,"date":"2020-02-17T09:00:21","date_gmt":"2020-02-17T08:00:21","guid":{"rendered":"https:\/\/fitcamp.sk\/how-much-range-of-motion-should-we-use-in-our-exercise\/"},"modified":"2026-05-11T14:44:51","modified_gmt":"2026-05-11T12:44:51","slug":"how-much-range-of-motion-should-we-use-in-our-exercise","status":"publish","type":"post","link":"https:\/\/fitcamp.sk\/en\/how-much-range-of-motion-should-we-use-in-our-exercise\/","title":{"rendered":"How much range of motion should we use in our exercise?"},"content":{"rendered":"\n

Following today’s title, I dare to say that many of us have puzzled over this\nquestion more than once during exercise. And what\ndid we come to? In most of the answers, I dare to point out once again that we literally adjusted it\nbased on how much resistance we were just overcoming. What do I mean by that\n? Only so much that when the resistance of our barbell was lower during any exercise,\n we were able to use the full range of motion and the more the resistance increased, then\nthe path of our movement also shortened rapidly. I have already heard several answers as to why this has\nhappened and is still happening, whether for some safety\nor injury prevention, or to save our joints. The variety\n of “excuses” for why this is so was really great. But regardless of what’s\nbehind it, let’s try to uncover how it actually works with our muscular\nand joint systems. <\/p>\n\n

Our musculo-fascial system of individual parts, muscle sectors and\ncoherent lines has the ability to have a certain elasticity.\nLikewise, our joint segments have physiological ranges from an anatomical point of view that we can reach. Facts\n that cannot be overlooked. <\/p>\n\n

Although each angle in the range of motion has its justification and meaning,\n it follows that there is not only\n “black and white” about where we are actually supposed to get to the path of our movement. But this\nis not an excuse for performing partial ranges of motion that result\nfrom some kind of ignorance. Regardless of whether we have any limitation of the range of\nmotion on our body, resulting either from repeated mechanical\noverload or based on the anatomical possibilities we are\nborn with, focusing only on performing quarter and half ranges\nof motion in our exercise is not entirely happy. <\/p>\n\n

There have been some\ninteresting studies to show the range of motion during exercise, and I would like to mention one of them. The study\nlooked at how range of motion affects muscle volume, muscle strength\nand subcutaneous fat of the loaded muscle part. Over a period of twelve weeks\n, two groups of exercisers performed a multi-joint exercise three days a week \u2013\n squat, where one group performed a partial range of motion, up to 50\u00b0 degrees of flexion in the knee joint, and the second\ngroup performed a range of motion of 90\u00b0 degrees of flexion in the knee joint, i.e. the thighs were parallel\nto the ground. After the time, muscle strength and muscle mass\ngrowth were greater in the group with a full range of motion, and\na greater loss of body fat was observed in this group in the place\nof the loaded muscle part. However, for a change in terms of load and therefore\nresistance work, it was observed that the group that performed a partial\nrange of motion could perform exercises by 10 to 25% with more weight\nthan the group with a full range of motion. But even though they were able to\novercome more resistance, it was found that the internal load on the muscles themselves that\nperformed the work was greater in the group that performed the full range of motion\neven when overcoming a smaller weight of the barbell. From the point of view of the biomechanics\nof the movement itself, during individual repetitions, the internal load\non the muscle also changes, although the resistance weight we overcome does not change. This means – longer\ntrajectory, greater effort, better muscle activation, improved strength along the entire\nlength of the range of motion, better overall coordination. As you can see, the benefits\narising from the length of the movement path were confirmed in the end in both of them\n and others. <\/p>\n\n

If I could sum it up, then exercises performed in full range of\nmotion will have a positive effect on the increase in muscle mass, better\nload and exercise of joint segments, improved overall stability,\n mobility and flexibility. Exercises performed in partial ranges\nof motion will allow us to improve our fast \u00dePower strength as well as muscle strength itself. <\/p>\n\n

Whatever the range of exercises is, it would be good to realize that if it doesn’t let me go deeper\nand in fact I could, it would be good to pause for a moment\nand think about why I can’t do it. Maybe my limitation will be\na position that I could do differently and then it could work. Maybe it\nis really enough to change the conditions in which the exercise is performed… <\/p>\n\n

Regardless of our specialization, related to sports or something else, we should always be able to defend why we do what we do the way we do it and not just try to copy what we see around us.<\/p>\n\n

Example of motion ranges during exercise \u2013 squat: <\/strong><\/h4>\n\n

Shoulder barbell squat <\/p>\n\n

\"\"<\/figure><\/div>\n\n
\"\"
Half squat<\/figcaption><\/figure><\/div>\n\n
\"\"
deep squat<\/figcaption><\/figure><\/div>\n\n

An example of a change in the condition of performing the squat exercise, when mobility or stability is limited \u2013 “Goblet squat”. <\/p>\n\n

\"\"<\/figure><\/div>\n\n
\"\"<\/figure><\/div>\n\n

Example of unilateral loading and increasing the range of motion by exercise \u2013 “Deficit step up” <\/p>\n\n

\"\"<\/figure><\/div>\n\n
\"\"<\/figure><\/div>\n","protected":false},"excerpt":{"rendered":"

Following today’s title, I dare to say that many of us have puzzled over this question more than once during exercise. And what did we come to? In most of the answers, I dare to point out once again that we literally adjusted it based on how much resistance we were just overcoming. What do […]<\/p>\n","protected":false},"author":6,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","_seopress_analysis_target_kw":"","footnotes":""},"categories":[148],"tags":[],"class_list":["post-50584","post","type-post","status-publish","format-standard","hentry","category-blog-en"],"_links":{"self":[{"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/posts\/50584","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/comments?post=50584"}],"version-history":[{"count":1,"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/posts\/50584\/revisions"}],"predecessor-version":[{"id":50585,"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/posts\/50584\/revisions\/50585"}],"wp:attachment":[{"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/media?parent=50584"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/categories?post=50584"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/tags?post=50584"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}