Range of motion = going all the way up, all the way down.

As we learned last week, a 3/4 squat is a much different beast than a full, thigh parallel to floor squat.  You must use hip drive at the bottom to get out of the parallel squat.  Plus, it’s safer on the knees to get to parallel than to stop at 3/4.  Same with air squats – it’s much easier to do half-assed squats than to get to parallel and standing tall at the top.

Pull ups are much harder when you actually straighten your arms at the bottom.  Push ups are more difficult when you get your chest to the floor and extend your arms at the top.  Dips are more difficult when your arms get to parallel. 

Not only are we talking difficulty, we’re talking about mechanics and accountability.  Practicing and using crappy mechanics leads to permanant crappy mechanics.  And then we have to fix your form – again.  It’s my job to tell you that your mechanics are wrong, need work, or you need reminders.  But if you don’t listen and correct them, then really what are you paying me for ?

And don’t tell me that a person who does a 20 round Cindy with poor form did as good of a workout as someone who did 15 with great form / ROM. 

Be true to yourself – you will experience greater gains using full range of motion.