Dive into why utilizing full range of motion movements into your training program can be highly beneficial for you! 

There has been a lot of misleading information in the exercise science field recently, surrounding the use of full range of motion movements. Full ROM is not the enemy, & you should be integration some sort of range of motion training into your regimen. Here is why:

Full ROM training is highly beneficial for connective tissue & joint health, enhancing mobility, strengthen stabilizer & surrounding musculature, promoting the long term game! Stay resilient as you age! 

• Moving through full ranges of motion will help maintain flexibility, preventing joint/tissue/musculature stiffness. 
• Synovial fluid production increase. This maintains joint lubrication, which will reduction wear & tear + increased friction over time as we age.
• Connective tissues! Strengthening cartilage, ligaments, & tendons is crucial for stress resiliency. Being able to utilize progressive overload through full range of motion utilization can improve the structural integrity of collagen fibers, helping reduce the risk of tears, strains, or other high risk injuries. 
• Injury risk reduction. Prep your joints & connective tissues properly for dynamic movements, as well as functional daily movements.
• Imbalances! Full ROM utilization can help with prevention of compensatory patterns that lead to overuse injuries. 
• Longevity: Maintain joint health by integrating full ROM training methods. Long term mobility dependence as we age! Daily function increases, as well as performance during sport. 

Here are some supporting articles for the information from above!

A meta-analysis demonstrated that resistance training significantly improves joint ROM, comparable to the effects of stretching exercises. pmc.ncbi.nlm.nih.gov

Research indicates that performing resistance training through a full ROM leads to greater improvements in muscle strength and hypertrophy compared to partial ROM training. onlinelibrary.wiley.com

Studies have shown that stretching exercises effectively increase the muscle–tendon unit length and improve joint flexibility, which can decrease the risk of soft-tissue injuries. mdpi.com

What about the benefits of Full ROM training for hypertrophy? 

• Maximize fiber recruitment: Full ROM experimentation will ensure that the lengthened & shortened positions of a movement/muscle are engaged. Boosting overall stimulation! Higher motor unit recruitment, utilizing larger fiber activation rates.
• Mechanical tension: Highest driver component for muscle enlargement! Full ROM increases time under tension, allowing for more tension throughout the lengthening phase (eccentric). Higher force production can be experience from a muscle that undergoes a full stretch position throughout a movement phase.
• Longer muscles lengths has been proven by extensive research to have high correlation to greater muscle growth in comparison to training @ shorter lengths/ranges.
• Increased damage @ the physiological level: I have discussed this before in my post about stiff leg deadlifts & previous blogs on time under tension. Damage is done when full eccentric lengthened phases are experienced, triggering a higher repair response. Here are 2 supporting blog articles. https://www.cptlij.com/blog-2-1/prioritizing-the-eccentric / https://www.cptlij.com/blog-2-1/stiff-leg-deadlifts-top-tier
• Stretch mediated hypertrophy! Another training method backed by studies/research. I have talked about it in my stiff leg deadlifts article above^. Increased passive tension during the stretch phase, triggering muscle building pathways!
• Better progressive overload, better tension, better work. All factors that are a big part of muscle growth. 

Here are studies to support hypertrophy from full ROM training:

This study found that training with a full ROM generally leads to similar or greater increases in muscle size compared to partial ROM training. pmc.ncbi.nlm.nih.gov

Research suggests that utilizing a full or long ROM may enhance outcomes such as strength, speed, power, muscle size, and body composition. journal.iusca.org

This study concluded that full ROM resistance training is more effective than partial ROM for maximizing muscle strength and lower-limb muscle hypertrophy. pubmed.ncbi.nlm.nih.gov