Full ROM Movements: Embrace Them!

By Alexander Kang

For www.EliteFTS.com

There are a variety of great max effort movements that can be performed such as the box squat and rack squat. However, the lifter must become familiar with the full range of motion (ROM) movements!

As mentioned before, the lifter will only become comfortable with a lift if it has been performed many times. Luckily, full ROM movements can be complimented and changed through methods of accommodating resistance (chains and bands). Chained full squats, chained deadlifts (hooked around spring collars), and chained benches are fantastic max effort movements that can be cycled into a training regimen.

Some may argue that chains have a more “real” effect in terms of weight distributed, but bands can also have great uses for “reversing” purposes. These come in the form of “reverse band deadlifts/squats/benches,” where the lifter loads supra-maximal (straight) weight and allows the weight to deload at the top creating a new stimulus that can’t be achieved through straight bar weight. In laymen’s terms, reverse band and chained full ROM movements are “easier at the bottom and harder at the top.”

Bands can also be utilized for “deficit” purposes. Draping the bands over the bar will make resistance at the top very great and cause deloading at the bottom of the lift. This will allow the lifter to load sub-maximal (straight) weight while still maintaining the “easier at the bottom and harder at the top” effect. Full ROM movements (in whatever variation) will mimic the bar distance traveled during competition so the lifter is familiar with this complete/competition ROM.

As an example, let’s take a 280 lb man trying to bench 500 lbs. With no systematized plan, he attempts 495 lbs (five plates) when he’s feeling good (which is just about every week). Yet after years of trying to get this 500 lb bench, he still can’t achieve it. Attempting a 500 lb bench every week won’t lead anywhere because his central nervous system (CNS) is constantly being hammered and suppressed. This is because he’s not training his bench through a systematized plan. Whether it’s a classic progressive overload, Russian high frequency, or conjugate system, the CNS won’t be able to handle these maximal loads over a long period of time (more than three weeks at 90+ percent). By changing the volume/intensity or the actual stimuli (conjugate method), the CNS is actively in a state of adaptation and won’t be fatigued every single week.

Partial ROM movements always have a place in training routines. However, they may be more beneficial because supra-maximal movements allow the CNS to be accustomed to supra-maximal weight. More than anything, supra-maximal, partial ROM movements will give the lifter the confidence to handle any amount of weight equal to or lower than what they have “handled.” But again, do whatever works for you. Adaptation and learning are keys to any lifter. These are just simply observations and opinions.

The four weeks leading up to the meet are the most crucial weeks. These four weeks are divided into two portions—the maximal workouts and the deload week before the meet. If any accommodating resistance was used during the maximal weeks of the cycle, remove it and use straight bar weight. During these three maximal weeks, competition must be performed with all gear in order for the lifter to be accustomed to these exact conditions for the meet.

This includes the full suited squat, paused shirted bench, and suited deadlift with all competition commands that are compliant with your federation. Just as a safeguard and to remove any subjectivity from training partners (depth, pause, lockout, or whatever other issue), invest $150–200 and buy a compact digital camera to record all of your gym lifts at a three-quarters view and a side view. Digital video recording is probably the most valuable tool a lifter has to judge (objectively) and make corrections to his training.

On a side note, many lifters claim that because they performed X amount of weight with Y reps, they can lift Z weight. The 1RM calculator is a nice tool to use, but until you actually lift Z weight, the use of the calculator is in vain. Never assume anything unless it’s actually performed.

Alexander Kang is a recent graduate of the University of Illinois with a degree in finance. However, he finds powerlifting much more engaging and has recently been ranked in the PLUSA’s Top 100 in the deadlift (#26) and total for the 132-lb class (November 2006).

Elite Fitness Systems strives to be a recognized leader in the strength training industry by providing the highest quality strength training products and services while providing the highest level of customer service in the industry. For the best training equipment, information, and accessories, visit us at www.EliteFTS.com.