A partial rep is a limited-range-of-motion movement that mimics a full-range-of-motion movement. Normally, limiting your range of motion is not that great, but in this case, we’re going to use more weight on the limited-range-of-motion lift in order to get you stronger on that full-range-of-motion lift. How does that work? More weight on the partial rep jacks up your nervous system to the point where the full-range rep feels a little easier. You’ll typically be able to move 8-10% more load on those lifts than usual.
In this video, I’ll show you how the limited-range rack pull will help with your full-range deadlift. Then we move on to everyone’s favorite—the bench press. After watching the demo, head over here for the full Partial Rep Workout.
Dan Trink is the director of training operations at Peak Performance in New York City.