Range of Motion - 3 reasons why you should pay attention in sports!

The Benefits of a Large Range of Motion (ROM)

The ROME (Range of Motion) describes the movement amplitude of a joint depending on the muscle used during a training exercise. Simply put, it is the path you take in a movement. For effective and sustainable strength training, it is not only important to have a suitable and well-structured training plan. It is also important to make the range of motion as large as possible.

Therefore, you should train with as large a movement radius as possible

1. Improve mobility

Training the muscle in its greatest movement amplitude is important so that your joints and muscles have maximum mobility in everyday life. Due to the high range of movement of the exercise, you also ensure a stronger stretching of the muscles and ligaments. You prevent your muscles from functionally shortening and your mobility from being affected. Those who perform movements in training only shortened, risk shrinkage of the joint capsules, which can massively restrict mobility.

2. A better training effect for the muscles

When exercising with the greatest possible movement amplitude, make sure that most parts of the muscle to be exercised are activated and irritated. If you restrict the movement amplitude, parts of the muscle are not stimulated as much and consequently the adaptation process, i.e. muscle building, is weaker than it could be.
The result is clear: a higher training effect, a growing muscle cross section and more strength.

3. Preventing the risk of injury

While the muscles grow very quickly with increasing loads, tendons, ligaments, joints and bones can unfortunately not quite keep pace. The result: an increased risk of injury – especially for beginners.As already mentioned, training in the full ROM, the muscles (active structures) and also the passive structures such as ligaments, fascia, joint capsule benefit. If you are at one Pull-up If you do not pull up completely, you train with a lower movement amplitude than it would be possible. Training with the greatest possible movement amplitude leads to an adaptation of the structures mentioned. 

If you pay attention to the maximum movement amplitude of the joints during training, our body is also perfectly prepared in everyday life or in generally unexpected movements. Whether in the hip joint, knee joint or in the shoulder. The risk of overextension or a muscle fiber tear therefore decreases if we use the maximum extent of movement in training!

So what can you do to make your training more effective?

In order to make your training stimuli in sports even more effective, try to use the greatest possible way in every dynamic exercise. For example, start at Pull-up in the passive slope and pull yourself as high as possible. On the way back, stretch your arms to the end, so that you finish the exercise in the passive slope. As your strength wanes, focus on the complete range of motion rather than on as many repetitions as possible. 

We hope that we could bring you closer to the importance of a large movement amplitude and that you can improve your training sustainably with this information. If you want to know more about training at the gymnastics, take a look at our app: