Strong AND Flexible: Understanding End-Range Strengthening

Flexibility without strength is like having a performance racing car on deflated tires. You may be able to race it for a while but it will never run at its full potential and is a disaster waiting to happen. If you have a large range of motion that you cannot control, either from genetic predisposition or an overuse of passive static stretching, you open yourself up to potential joint instability and injury. It is also difficult to use your flexibility to do cool things.

Say you spend years sitting in splits (a passive static stretch) to increase your leg and hip flexibility. You may actually get a flat split but that will not prepare you to do more active movements like high kicks, standing splits, or even slide slowly into the splits with grace and control.

The key to decreasing the difference between your passive and active flexibility is end range of motion strengthening. This is a particular type of strength training that builds flexibility and strength together. While some may not consider it stretching because it is a strength-building technique, it is definitely an essential part of flexibility training.

Let’s take a look.

The Physiology of End Range of Motion Strengthening

End range of motion strengthening means building not just muscle but also neurological control when our joint at its deepest stretch. This is also known as our active range of motion because it is the deepest range that we can reach using our own strength rather than an outside prop.

Training active flexibility feels different than training passive flexibility because the emphasis is on the muscle that is shortening rather than the muscle that is lengthening. Often we think of flexibility training as being all about lengthening muscles, but whenever one set of muscles are lengthening the muscles on the other side of the joint need to shorten. Sometimes it is the muscle shortening that limits our range rather than the lengthening.

The Difference Between End Range Weight Training and Training for Hypertrophy

Most traditional gym workouts are designed to induce muscle hypertrophy. Hypertrophy simply means that the muscle is growing in size, creating the visible bulges that people associate with strong bodies.

The basic principles of hypertrophy training are:

1. Your weight should be 75-85% of your 1 rep maximum

2. Perform 10-12 reps for 3-6 sets each training session, pausing for 60-120 seconds between sets

3. The reps keep moving at a steady rate without pause, focusing equally on the concentric and eccentric contractions

These principals are great for building muscle mass and will also increase muscle strength, but the strength gains will be focused on the mid range of the movement, not the end ranges. Because the movement is continuous there is no pausing at the end ranges and most of the training time is spent in the mid range. Since muscles build only and exactly how you use them, the end range is likely to be the weakest part of the movement.

Also, if your focus is on lifting heavy, it is likely that you will not even use your end range of motion. As discussed in last week’s post on the surprising signs of joint instability, because muscle fibers contract by sliding along each other we have fewer fibers available when a muscle is fully lengthened or fully shortened. So if you want to move the most weight, you will probably skip those ranges.

We also have less neurological control at our end range because we don’t hang out there as often. Our nervous system may perceive those positions as risky and, once you are holding a heavy weight, simply tighten up so you can’t go to that end range. It’s a very reasonable reflex since sudden, unexpected movements into an unsupported end range invite injury.

Principles of End Range of Motion Strengthening

Building strength with flexibility requires a different approach. This is why I always look like such a weirdo at the gym.

In order to build end range of motion strength you need:

1. Light to no weight: this will enable your body to move safely into that challenging end range

2. Slow movements and isometric holds: when we are struggling with an end range we tend to bounce out of the end range to get back to where we are comfortable. Good end range strengthening happens when we tiptoe to our maximum range and then give it a good 2-5 second isometric hug before continuing the movement. That gives our nervous system time to get used to being there.

3. Focus on form: end range is where our form can start to fall apart, especially as we get tired. You are better off doing fewer reps with exquisite attention to joint alignment, breathing, and awareness than more reps that start to strain and wobble.

4. Progressive loading: increase your range of motion and weight over time. High intensity is not needed or desired when we are building neurological control but as we get more comfortable in the end range we can start to go deeper and challenge our strength

Example: Overhead Press Training

What is the difference between an overhead press training for hypertrophy and an overhead press training for end range of motion strength?

Overhead press for hypertrophy training, whether done with a barbell or dumbbells, usually starts with the hands slightly above the shoulders. As the arms extend overhead they open to slightly wider than shoulder width and the elbows do not fully extend. This allows for maximum use of deltoid strength and keeps the shoulder in a stable position. It does not access the full range of shoulder movement.

Overhead press for EROM strength training could be done with the body pitched forward at a slight angle to maximize the need for the shoulder extensor muscles. The shoulder blades would fully protract and rotate up so that the end position would have biceps by the ears, elbows extended, and the arms lifting as far into extension as possible. This would only be possible with a much lighter weight.

The hardest thing for most of my clients to accept about end range of motion strength training is how it feels. These exercises don’t have the stimulation of a passive static stretch or the satisfying struggle of hypertrophy training. They are small, shaky, and hard to love.

In next week’s post I will cover some essential tools for your EROM strength training toolbox including some ways to help your brain make peace with the odd sensations and humbling practice. Maybe you will find a way to fall in love with EROM and come be a weirdo in the gym with me!

Happy Bendings,

Kristina