What is Range of Motion?

Range of motion (ROM), when speaking anatomically, describes the extent of movement a joint can make in a specific direction. For example, a natural range of motion for the arm means we can flex our arm until our forearm touches our bicep and fully extend our arm so the elbow is completely straight, as in a pull-up. Our shoulder and hip joints display a wide range of motion due to their ball-and-socket structure. As a result, we can move our arms and legs out in front of us, out to the side, and behind us in a wide arc of range of motion. This also means we can squat “butt to grass” and press objects directly overhead. The functional movements we do in CrossFit have expected ranges of motion that are part of proper technique. We want to see this range of motion demonstrated on every rep.

Why is ROM Important?

Range of motion is critical for maximizing performance, improving joint health and mobility, and preventing injuries. When we move through a full range of motion, we use our muscles and joints as nature intended, allowing us to ultimately lift more weight, more efficiently in exercises like squats, presses, and Olympic lifts, increasing our power output. In addition, expressing the full range of motion on every rep in a workout adds up to considerably more work accomplished than if a shortened range of motion is used. Increased power output and increased work completed are key elements for defining and determining fitness.

Stretching and doing targeted mobility work before and after workouts and throughout the day is excellent for keeping our joints and muscles working properly. The best mobility work for keeping joint health is performing functional movements through their intended ranges of motion. The simple air squat works the ankles, knees, and hips through a full range of motion. Add a PVC pipe for an overhead squat, and you are working every joint in the body at the same time. Anyone who can do squats, presses, deadlifts, and various gymnastics movements through a full range of motion has the strong joints and mobility they need to handle the demands of life.

Coaches often use the saying “the new range is the weak range” to underscore the importance of moving through full ranges of motion for injury prevention. This means any range of motion not regularly trained or reached does not have the same capacity as the range of motion we typically work through. For instance, if I never squat to full depth, my joints, muscles, tendons, and ligaments lack strength and capacity in this bottom range. If life or sport forces me into a position that mimics the bottom of a squat, I am more susceptible to injury in this range because I haven’t put in work here. Consistently moving through a full range of motion is one of our best defenses against injury.

When is ROM negotiable?

While sets, reps, and weight can be adjusted as needed, the non-negotiable aspect of training is the range of motion (ROM). We are never satisfied with our technique until we can move through the full range of motion for a particular exercise. It may take years to get there, but we keep this goal in mind every session and keep working toward it.

That said, there are instances when range of motion needs to be put on the back burner. If an athlete has an injury, one of the best forms of rehab they can do is to continue to perform functional movements incorporating the injured area, but through a shortened, pain-free range of motion. The athlete should strive to increase their range of motion as the injury heals and pain allows. When the full range of motion and strength have been regained (or surpassed), the rehab has been successful. Other athletes may have orthopedic issues that prevent them from moving through a full range of motion. Someone who has had an ankle fused after a car accident may never reach full depth in an overhead squat. Regardless of their limitations, athletes should still work to maximize their range of motion for the movements in which they are limited.

The most critical area where the pursuit of range of motion needs to be moderated is when attempting to increase ROM results in a violation of a movement’s points of performance. A classic example of this is the loss of the lumbar position in a back squat when an athlete attempts to squat deeper. In such cases, range of motion should not be pursued at all costs. The athlete can continue to back squat, working to increase their range of motion while preserving all other points of performance. At the same time, they can work the bottom of the air squat, plate squat, or goblet squat to develop strength and mobility in the bottom position of a squat, unloaded and in a safer scenario. The work done refining the bottom of the air squat will transfer over to the back squat, although this may require the athlete to go way down in weight and slowly increase loads over time. A similar strategy can be incorporated to improve the range of motion in virtually any movement. So, while we never sacrifice safety for range of motion, we never just accept limited ROM. Proper range of motion is valuable enough to find a way, and to do the work, to achieve it.

Watch the athletes working out the next time you are at the gym. Are they moving through a full range of motion? If not, why not? Are they racing the clock, lifting too heavy, or in an improper position? What would you do to improve their range of motion? This kind of observation is an excellent way to learn about movement and understand how we can move better ourselves.