Full Range of Motion vs Partial Reps: Strength, Hypertrophy & Performance | Judd Lienhard

Dec 23, 2025

Is full range of motion always superior? This discussion dives into the context-dependence of motion, revealing how partial reps can actually enhance strength and power. Factors like joint structure and mobility shape what's optimal for performance. Elite athletes often limit their motion for better results, while smart training adapts to individual needs. Learn how to adjust range of motion based on fatigue, injury, and athletic goals, challenging conventional dogma in the process.

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INSIGHT

Range Of Motion Is Context Dependent

“Full range of motion” is meaningless without context because individual joint structure, time, and situation change what full ROM is.
Judd Lienhard warns against dogmatic claims that full ROM is always best for everyone.

INSIGHT

Bones Shape Your Practical Mobility

Bone structure and anthropometrics limit safe or possible joint ROM, not just tight muscles.
Judd says mobility training can't make everyone's joints identical or always necessary for performance.

ADVICE

Match ROM To Your Goal

If hypertrophy is your goal, prioritize exercises that stress muscle through larger stretch ranges when safe.
If strength/power matters, include heavier partial-ROM work to safely overload and drive neural adaptation.

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Is full range of motion always better?
Or is that just dogmatic gym culture pretending context doesn’t matter?

In this solo episode, Judd Lienhard—former Army Ranger, college linebacker, and strength & performance coach with 15+ years of experience—breaks down the full range of motion vs partial range of motion debate without the internet nonsense.

Train smarter with Judd’s performance-based programs.
Get access to Judd Lienhard’s full training app—strength, athletic development, mobility, and conditioning built for real bodies, not dogma. Start your FREE 7-day trial now: JuddLienhard.com

This episode covers:

Why “full range of motion” is a misleading, context-dependent term
When partial reps actually build MORE strength and power
How injuries, limb length, joint structure, and mobility change what “optimal” looks like
Why elite athletes and top strength coaches intentionally limit range of motion
The role of hypertrophy vs strength vs athletic performance
How fatigue, CNS load, and season timing should influence exercise selection
When accommodating resistance (bands & chains) makes more sense than dogma

If your goal is athletic performance, long-term strength, or injury-resilient training, this episode will challenge the idea that deeper is always better—and explain why smart training adapts to the athlete, not ideology.

🎧 Whether you’re a strength coach, athlete, lifter, or serious gym-goer, this episode will change how you think about reps, depth, and performance.

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The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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