There are many different ways of performing a certain exercise in the world of fitness. A single exercise, such as a squat, can have almost an infinite number of variations despite being considered the same.
There are many variations of the core squat. These include regular back squats. Each of these variations is designed to produce a different adaptation to training or to alter the loading on the strength curve in order to alter how the body feels the movement.
A partial repetition is another variation of an exercise. In this article, we will explore what partial repetitions are and whether they should be included in your training plan.

What are partial REPS?

Partially reps is a variation of a movement. It is exactly what it sounds like, you perform the exercise over a portion of range. This partial range can be in the end range, middle range, or most proximal motion.
Partial ranges of movement can occur by accident when people are unable to complete an exercise in its full range due to mobility issues, heavy weights, or simply not knowing the full range intended for the exercise. Partial reps are deliberate repetitions with a limited range of motion.

Why include partial REPS?

It may appear that including partial reps as part of your health is a bad thing, since it does not execute a movement in the correct way. In many cases this is true, but there are also some good reasons to include partial reps in your program. Partial reps are used for three reasons: to improve position-specific strength, hypertrophy and to train around injuries.
Partial reps are a great way to build strength in a specific position. Partial reps are often used to build strength in the weakest part of the squat – the bottom.
Box squats, for example, limit the range of motion in the end-range. They also prevent “bouncing” out of squatting’s bottom hole. This can help people build strength in these positions. Pin squats do the same, limiting range of motion. They also require that the person focus on strengthening the weaker positions rather than the stronger ones.
In terms of hypertrophy, partial repetitions can make an exercise “effective” in stimulating hypertrophy. This is because more time can spent at the point where the mechanical tension is greatest and the muscle is more exposed to metabolic stress.
Bicep curls are a good example. The biceps are mostly unloaded at this position, although there is some tension at the bottom. Including a few partial reps where the lift is from 130 degrees of extension until full flexion, instead of 180, can help increase the mechanical tension.
Partial reps can also be used to allow injured individuals to perform specific movements or exercises. Programming an exercise that avoids positions where there is pain, discomfort or weakness can help an individual train a movement pattern without aggravating an injury.

How to incorporate partial reps into your workout routine

Partial reps can be used in many different ways. There is no one way to use partial reps. It should be tailored to the individual’s needs. There are some principles to keep in mind.
First, you can examine partial reps to determine if they are a good idea for your strength. You can use partial reps to improve areas where an individual may have weakness, whether you’re a coach or if you train clients or compete in sports like powerlifting and weightlifting. Use partial reps for squats or deadlifts.

If you have trouble squatting from the hole, consider incorporating exercises such as box squats or pin squats. Rack pulls and deficit pulls are great options for individuals with a problem in their deadlift. If you have a problem with your bench press, consider board presses or partial rep bench presses.
Second, determine if the client is focusing on hypertrophy and may benefit from partial repetitions. Partial reps are a great tool for clients who have experienced slower growth than expected or who find it difficult to “feel” the lifts or activate muscles during a full range of motion exercise.

How to put PARTIAL REPS to work

Hypertrophy-wise, here is a list that includes partial reps.

Remove the bottom third of the health.

Stop about 60-70% down the lunge to isolate quadriceps activity.

Skull Crushers – Limit movement in extension up to 70% (do NOT fully lock out the elbows).

Hanging Leg Raises – Remove the bottom one third of the movement. Keep abdominals engaged throughout the set.

The last third of the extension phase should be removed and the hamstrings kept fully engaged.

Remember that partial reps are a good addition to a program, but not the whole program. They should be viewed as an additional tool, not a replacement.

PARTIAL REPS VS FULL REPS

In a well-designed program, both partial reps as well as full reps should be included. However, one shouldn’t be at the expense of the other. If you only do full-range-of-motion reps, it may not be possible to achieve all the muscle growth or position-specific strength that is needed. A program that only includes partial reps will compromise strength, stability and mobility at the end of range.
This topic should not be viewed as partial versus full repetitions but rather as partial reps and complete reps. Find the best way to include both in your training, based on individual goals and needs.

SUMMARY

Exercises that don’t include the full range of motion are called partial reps. These types of repetitions are very useful for training, as they can help improve overall strength. They can also be effective tools to hypertrophy.
Partially reps can be used alongside full-range-of-motion exercises. They should have a very specific purpose and be highly specific for a particular goal or outcome. Use partial reps to help you create highly efficient and effective programming.