Why Range of Motion Should Be Your Priority
One of my biggest bugbears when watching content and observing people train is the tendency to shorten the range of motion on exercises. This is especially common in bodyweight workouts like Murph and Cindy. The two exercises most prone to rep shortening are: the Air Squat and the Press-Up.
Air Squat Standards: Go the Distance
For the squat, we need to see that hip crease dipping below the knee, followed by a return to full extension of both the hip and knee. This means standing fully upright! We often see people struggling to break parallel at the bottom, or rushing through the upward movement, failing to fully stand up and “completing” the squat with their torso still facing the floor.
Press-Up Precision: It’s All in the Chest
For the press-up, there’s a range of issues. Most common is the chest not touching the floor. I often see people reaching with their crotch, nose, or stomach, but we need the chest to make contact! With more experienced athletes, we often see a lack of lockout at the elbow.
The Problem with Partial Reps
There are two major issues when you’re not achieving full range of motion. The less significant effect is the inability to accurately track your progress. To measure work capacity, we need to multiply force by distance and divide by time. In simpler terms, if you did 100 air squats for time and repeated the workout in six months, completing it faster would indicate improvement in that element of your fitness. However, if your rep standard isn’t up to par, we can’t trust the data.
Missing Out on Gains
More importantly, when I program movements, it’s to ensure we create a training effect. Those 100 press-ups in a workout are there to improve horizontal pressing strength. It’s no surprise that people who shortchange the range of motion on press-ups also struggle to improve their bench press. The same goes for those whose air squats and wall balls don’t break parallel and struggle with their 1RM back squat. Each year, they miss out on thousands of reps that would work the muscles in their weakest positions.
Most people know the toughest phase of a back squat is often coming out of the bottom position. The same applies to the press-up. Plus, the lockout in the press-up is crucial for tricep development, which is essential for barbell pressing, dips, muscle-ups, and more. Shortening the motion slows this development and forces overuse of the shoulder muscles—a common injury site.
Mechanics, Consistency, Intensity: The CrossFit Mantra
Remember, in CrossFit, we value mechanics over consistency, and consistency over intensity. This is where the magic happens.
Questioning Your Progress?
If you’re wondering why your strength numbers aren’t improving, take a close look at your bodyweight movements. Are you truly working towards a training effect, or are you letting your ego dictate your rep quality for the sake of a better score?
Scaling for Success
This emphasis on full range of motion is precisely why scaling is so important in CrossFit. By using modifications like kneeling press-ups, squats to a target, or selecting weights and movements that allow for complete ROM, you ensure you’re getting the most out of every rep. Scaling isn’t about taking the easy way out – it’s about working intelligently to maximize your training effect and progress safely toward your goals.
Embrace full range of motion, prioritize proper mechanics, and watch your strength and overall fitness soar!