Short Length Partial Reps for Strength

What Are Short-Length Partial Reps?

Short-length partial reps (SLPs) are a type of resistance training that involves performing repetitions in which the trained muscles do not reach their full length or stretched position. An example of an SLP would be a bicep curl where the repetition starts at 90 degrees of elbow flexion and ends at the top. Typically, SLPs do not exceed 90 degrees of the range of motion on any given exercise.

Many people inherently perform exercises using a shorter-length partial range of motion, whether intentionally, because it is easier, or because it feels right. This is not to say that these exercises are exclusively done with SLPs, but it is more common to see SLPs in these exercises than in others. Some examples of exercises that often involve SLPs include:

* Nordic hamstring curl
* Walking lunges
* Overhead press
* Leg press machine
* Calf raises with the feet on a flat surface
* Pull-ups

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What Does the Research Say?

A meta-analysis published in 2023 examined 23 studies comparing partial (short versus long) range of motion and full range of motion. The results showed that full range of motion demonstrated a slight advantage over partial range of motion in strength. The study indicated that full range of motion training significantly surpassed partial range of motion training in enhancing full range of motion strength. Conversely, partial range of motion training showed a slight edge over full range of motion training in enhancing partial range of motion strength.

These results suggest that if you want to be the strongest in a full range of motion, you should train in a full range of motion because more range of motion typically leads to a higher 1RM. Conversely, if you want to be the strongest in a short-length range of motion, training with SLPs will give you a slightly better effect than full range of motion training.

Practical Applications

If you think about this anecdotally, the findings about using SLPs to strengthen the shortened position specifically make sense. Here are some examples:

* Improving the final half of the ascent or lockout in the barbell bench press by training a SLP to strengthen the final half of the ascent and lockout.
* Improving the final half of the ascent or lockout in the barbell deadlift by training a SLP to strengthen the final half of the ascent and lockout.
* Improving the final half of the ascent in pull-up variations by training just the top half of the movement.

Another study found that higher loads could be lifted using an SLP than full and long-length range of motion. For example, if performing a bench press, one could typically lift more weight only halfway down (short-length partial) than the entire repetition. This means that using SLPs can be a potential strategy for building strength in a specific position, which could carry over into sports performance benefits.

Comparison to Long-Length Partial Range of Motion Training

Training in long-length partials creates greater hypertrophy in the distal region of the muscle. For example, performing long-length partials for a bicep curl resulted in more hypertrophy in the lower half of the bicep (the part closest to the elbow) than in the top half. This finding suggests that short-length partials could result in more hypertrophy at the proximal end of the muscle than at the distal end.

One possible reason shorter range of motions aren’t as effective as longer range of motions is the active insufficiency of the contractile elements of the muscle fibers. This occurs when both ends of the muscle are shortened, reducing muscle tension and making it harder to create force.

Conclusion

In conclusion, short-length partial reps can be a valuable training tool for building strength in a specific position. While the research suggests that full range of motion training is superior for overall strength, SLPs can be used to target specific areas and improve strength in those positions. It is essential to keep in mind that SLPs should not be prioritized over full range of motion training if hypertrophy is the primary goal.

FAQs

Q: What is the best range of motion for hypertrophy?
A: The research suggests that full range of motion training is superior for overall hypertrophy.

Q: Can short-length partial reps be used for building strength in a specific position?
A: Yes, short-length partial reps can be used to target specific areas and improve strength in those positions.

Q: Is short-length partial reps training superior to full range of motion training for strength?
A: No, the research suggests that full range of motion training is superior for overall strength.

Q: Can short-length partial reps be used for building strength in a sport-specific position?
A: Yes, short-length partial reps can be used to target specific areas and improve strength in those positions, which could carry over into sports performance benefits.

Q: What are some examples of exercises that often involve short-length partial reps?
A: Some examples of exercises that often involve short-length partial reps include Nordic hamstring curl, walking lunges, overhead press, leg press machine, calf raises with the feet on a flat surface, and pull-ups.

Q: Why might shorter range of motions not be as effective as longer range of motions?
A: One possible reason shorter range of motions aren’t as effective as longer range of motions is the active insufficiency of the contractile elements of the muscle fibers.