Why Range of Motion Matters More Than You Think
At CrossFit 1864, we care about how you move — not just how much you lift or how fast you finish a WOD. And when we talk about movement, we always come back to one critical concept: range of motion (ROM).
If you’ve been coached through a squat, a pull-up, or a press in our classes, you’ve probably heard us say things like “get full depth,” “lock out your elbows,” or “chest to bar.” What we’re really talking about is making sure you’re moving through a complete and functional range of motion.
But why does that matter so much?
Let’s break it down.
What is Range of Motion?
Range of motion, or ROM, refers to how far a joint can move in a specific direction. Anatomically speaking, it’s the extent of movement that a joint allows — like how far your knee bends or your shoulder rotates.
Think of your arm: You should be able to flex at the elbow until your forearm touches your bicep and extend fully until your arm is straight. That’s a full ROM. Your shoulder and hip — being ball-and-socket joints — allow even more movement, like raising your arm overhead, swinging it behind you, or rotating in a circle.
Each joint has a “normal” range it’s capable of — and when we don’t use it, we lose it.
Why Range of Motion Is a Big Deal
Here’s the short version: The better your ROM, the better you move. The better you move, the safer and stronger you get.
Range of motion directly affects your performance, joint health, and injury risk. When you train through a full ROM:
You use muscles as they’re designed to be used
You strengthen your joints through their full capacity
You create better movement patterns
You unlock greater power output (because power = force × distance)
In other words, you’ll lift more efficiently, move more freely, and protect yourself from wear-and-tear injuries over time.
Let’s say you’re doing a squat. Stopping halfway means your hips, knees, and ankles aren’t getting the full benefit of the movement. But squat to full depth (hips below parallel) and suddenly you’re recruiting more muscle fibers, getting more joint action, and improving your mobility with every rep.
When Range of Motion Goes Wrong
Now, here’s the nuance.
We never sacrifice safety for range of motion. There’s no point hitting full depth in a back squat if your spine is rounding or you’re dumping forward. ROM should never compromise the points of performance — like maintaining lumbar integrity or proper balance.
A common example is the “butt wink” in a back squat. Athletes chase depth, but they lose their lumbar spine position at the bottom. That’s a sign the ROM has exceeded what your body can safely control at that moment.
So the rule is: Use full ROM — but only with proper form. And if you can’t yet, that’s where the work begins.
ROM Isn't All or Nothing
Here’s the part many people miss: ROM is trainable.
Just because you don’t have full depth now doesn’t mean you never will. We don’t accept limited ROM as permanent — we train it. That might mean:
Reducing load and working in a safer range (e.g., goblet squats instead of back squats)
Spending time in loaded or unloaded end ranges (e.g., plate squats, long pauses at bottom)
Improving joint mobility and stability through accessory drills
Stretching and mobility work pre- and post-WOD
This stuff takes time — and yes, it might mean going lighter or slower for a while. But it pays off massively in the long run.
What About Injuries or Physical Limitations?
Not everyone starts from the same baseline. Some athletes have past injuries or orthopedic restrictions that change what full ROM looks like for them. For example, someone with a fused ankle from a car accident may never hit full-depth overhead squats.
That’s OK.
The key here is progress, not perfection. Even in these situations, we work to maximize the ROM available. A shortened ROM doesn’t mean stopping — it just means adapting and training within a safe, pain-free range, and slowly building from there.
ROM as Rehab
One of the most effective ways to recover from injury is to keep moving — even if it’s through a limited range. Performing functional movements with good form, pain-free, and through whatever ROM is available helps keep tissues active, promotes healing, and prevents stiffness from setting in.
Then, as the injury heals, you gradually increase the range.
It’s a smarter, more progressive way to bounce back compared to total rest.
ROM and Injury Prevention
Coaches often say, “The new range is the weak range.” And it’s true — any range you don’t train regularly becomes vulnerable. That’s why you might be strong in a partial squat but collapse when asked to hit full depth.
By consistently training through your full range — safely — you develop strength and control across every inch of movement. That’s one of your best defenses against injury.
And it’s not just about stretching. The best mobility work? Functional movements done with full ROM. A solid squat, lunge, press, or pull-up done well beats a thousand passive stretches done inconsistently.
ROM and Performance
Let’s bring it back to performance.
More ROM = more distance. More distance = more work. And more work = more fitness (measurable power output over time).
In other words, if you express full ROM on every rep in a workout, you’re doing more work than someone who’s cutting the range short — even if they’re using the same weight. That’s more stimulus, more adaptation, and more gains.
So whether it’s a clean, a push-up, or a row — don’t cheat yourself by cutting it short.
At CrossFit 1864, we coach with intent. We look at how you move and help you improve it, one rep at a time. Range of motion isn’t just a technical cue — it’s a reflection of your strength, mobility, control, and long-term resilience.
So, no, we don’t sacrifice safety for range.
But we also don’t accept poor range as your ceiling.
We find the sticking point.
We scale the load.
We build the pattern.
And we keep working until full ROM becomes your new normal.
Let’s chase better movement — not just heavier loads.
Because at the end of the day, movement is what keeps us strong, capable, and in the game.
