Source: Starting Strength, 3rd edition

Range of motion (ROM) is something we emphasize as we go through our work outs and movements e.g. full extension of the arm at the hang position of the pull up/ring row, a below parallel squat, and even the push to receiving a snatch or clean in the squat instead of the power version. ROM is the the area through which a joint may normally be freely and painlessly moved in both flexion and extension.

There are three ways to look at ROM: active, active-assisted, and passive.

  • Active is where you move the joint through your range by contracting muscles yourself
  • Active-assisted is where you go into your ROM through assistance from another
  • Passive is going through your ROM without muscle contraction

Jewish Hospital and St. Mary's Healthcare

Moving through life in full range of motion improves posture, sitting, balance, and ease of movement. Having full ROM is key for four things:

  • Preventing weak muscles and instability by the use and development of muscle strength that support your joints. Living is made up functional movements that require muscles to work together to accomplish a task or perform a movement and we recruit a full complement of muscles. 
  •  Moving through the full range of motion increases proprioception (one’s awareness of their body in space) and coordination. By extending a limb through its joint’s complete range of motion, it changes the body’s center of gravity and forces the core musculature to work harder to stay stable; which is also why there is such emphasis on moving from the core to the extremity. In a study published in The Journal of Experimental Biology in 2010, it was found that there was significant correlation between coordinated movement and increasing power and muscular efficiency- CF Biomechanics
  • Without regular movement , the joints in the body become stiff and unbending. We introduce functional flexibility back to the body in full ROM. If you spend 40 hours a week sitting at a desk in front of computer which a less than ideal posture, expect tight hip flexors, weak glutes, rolled in shoulders from a weak chest, and weak core. ROM prevent joints from stiffening and helps increase joint health by keeping joints lubricated and flexible. 


T Spine. Side to side.
Front Rack Positioning with band. 

10 mins to heaviest complex: 2 clean pulls + 2 cleans
8 min EMOM 1 complex @ 90%

8! Deadlifts 275/185
Ring dips