Short Length Partial Reps for Strength
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Short Length Partial Reps for Strength
Understanding Short Length Partial Reps
Short length partial reps, also known as SLP, refer to repetitions performed in which the trained muscles do not reach their full length or stretched position. For example, a bicep curl started at 90 degrees of elbow flexion and ended at the top would be a SLP. Typically, SLP don’t exceed 90 degrees of the range of motion on any given exercise.
Many people naturally perform exercises using a shorter-length partial range of motion, either intentionally, because it’s easier, or because it feels right. This isn’t to say that these exercises are exclusively done with SLP, but it’s more common to see SLP in these exercises than in others. Some of these exercises include:
- Nordic hamstring curl
- Some lunge variations, such as walking lunges
- Overhead press
- Leg press machine
- Calf raises with the feet on a flat surface
- Pull-ups
The Science Behind Short Length Partial Reps
A recent meta-analysis published in 2023 examined 23 studies comparing partial (short versus long) range of motion (ROM) and full ROM training. The results showed that full ROM training significantly surpassed partial ROM training in enhancing full ROM strength. Conversely, partial ROM training showed a slight edge over full ROM training in enhancing partial ROM strength.
These findings suggest that if you want to be the strongest in a full range of motion, you should train in a full ROM because more ROM typically leads to a higher 1RM. Conversely, if you want to be the strongest in a short-length range of motion, training with SLP will give you a slightly better effect than full range of motion training.
Examples of Short Length Partial Reps
If you think about this anecdotally, the findings about using SLPs to strengthen the shortened position specifically make sense. Here are some examples:
- Improving the final half of the ascent or lockout in the barbell bench press by training a SLP to strengthen the final half of the ascent and lockout. A specific example of this could be benching off of the safety bars on the rack in a shortened range of motion.
- Improving the final half of the ascent or lockout in the barbell deadlift by training a SLP to strengthen the final half of the ascent and lockout. A specific example of this could be lifting off of elevated blocks that shorten the range of motion needed.
- Improving the final half of the ascent in pull-up variations by training just the top half of the movement.
Another study found that higher loads could be lifted using an SLP than full and long-length ROM. For example, if performing a bench press, one could typically lift more weight only halfway down (short-length partial) than the entire repetition. This means that using SLP can be a potential strategy for building strength in a specific position, which could carry over into sports performance benefits.
Shortcomings of Short Length Partial Reps
One possible reason shorter ROMs aren’t as effective as longer ROMs is the active insufficiency of the contractile elements of the muscle fibers. This occurs when both ends of the muscle are shortened, reducing muscle tension and making it harder to create force. This is why making a fist with the wrist flexed is harder than with the wrist neutral or extended.
However, compared to long-length partial range of motion training, long length is the winner for best hypertrophy adaptations. This doesn’t mean you should never train in a short-length position; it shouldn’t be prioritized over full or long-length if hypertrophy is the goal.
Conclusion
Short length partial reps, while not the most effective method for building overall strength or hypertrophy, can be a valuable tool for building strength in a specific position or range of motion. By incorporating SLPs into your training program, you can target specific muscle fibers and improve overall strength and performance. However, it’s important to remember that SLPs should not replace full or long-length training, and that a well-rounded training program should include a variety of exercises and ranges of motion.
FAQs
What are short length partial reps?
Short length partial reps refer to repetitions performed in which the trained muscles do not reach their full length or stretched position.
What are the benefits of short length partial reps?
Short length partial reps can be a valuable tool for building strength in a specific position or range of motion. They can help improve overall strength and performance, and can be particularly effective for building strength in the shortened position.
What are some examples of exercises that use short length partial reps?
Some examples of exercises that use short length partial reps include the Nordic hamstring curl, some lunge variations, overhead press, leg press machine, calf raises with the feet on a flat surface, and pull-ups.
Are short length partial reps effective for building overall strength and hypertrophy?
No, short length partial reps are not the most effective method for building overall strength and hypertrophy. However, they can be a valuable tool for building strength in a specific position or range of motion, and can be incorporated into a well-rounded training program.
Should I prioritize short length partial reps over full or long-length training?
No, short length partial reps should not be prioritized over full or long-length training. A well-rounded training program should include a variety of exercises and ranges of motion, and prioritizing short length partial reps over full or long-length training may not be the most effective or balanced approach.
