Partial range lifting offers unique benefits for both strength and muscle growth when used correctly alongside full-range movements. Here's what you need to know:

Hypertrophy Benefits:

• While partial movements reduce muscle fiber lengthening, they allow for higher loads and tension
• Higher reps (2-4 more than full range) are recommended for partial movements
• Most effective when targeting specific portions of a movement where tension is highest
• Can effectively isolate certain muscles (e.g., triceps in partial bench press)

Strength and Performance Benefits:

• Greatest strength gains occur in the trained range of motion
• Combines well with full-range movements for optimal results
• Particularly effective for sports-specific training (accentuation training)
• Can help break through plateaus and strengthen weak points

Three Main Partial Movement Methods:

1. Free Partials (Sipes Method):

   • Regular movement with reduced range
   • Better transfer to full range
   • Harder to maintain consistent range

2. Pin Press/Pull (Ditillo Method):

   • Starts from safety pins
   • Allows proper reset between reps
   • Pure concentric focus
   • Requires controlled lowering

3. Board Press/Box Squats (Westside Method):

   • Uses boards or boxes as range limiters
   • Maintains tension throughout movement
   • Good balance of benefits
   • Requires proper technique

Practical Applications:

• Use in combination with full-range movements
• Increase reps slightly compared to full-range work
• Focus on controlling the weight throughout the movement
• Select method based on training goals and experience level
• Can be safer when performed correctly from pins
• Helps overcome psychological barriers with heavier weights

Related Articles

Previous Articles