School of Human Movement Studies, Charles Sturt University, Bathurst, New South Wales, Australia.
J Strength Cond Res. 2012 Apr;26(4):890-6. doi: 10.1519/JSC.0b013e318248ad2e.
It is commonplace for people involved in recreational weight training to limit squat depth to lift heavier loads. This study compares differences in movement kinetics when squatting in the full range of motion (FROM) vs. partial range of motion (PROM). Ten men with a 1-year minimum of resistance training attended 4 sessions each comprising 4 sets of squats following one of FROM for 10 repetitions (FROM10) at an intensity of 67% 1 repetition maximum (1RM) FROM squat, PROM for 10 repetitions (PROM10) at 67% 1RM PROM squat, FROM for 5 repetitions (FROM5) at 83% FROM squat or PROM for 5 repetitions (PROM5) at 83% 1RM PROM squat. Movement velocity was not specified. Squat kinetics data were collected using an optical encoder. Differences between conditions were analyzed by repeated-measures analysis of variance and expressed as mean differences and standardized (Cohen) effect sizes with 95% confidence limits. The PROM5 power was substantially more than the PROM10 (98 W, -21 to 217; mean, lower and upper 95% confidence limits), FROM5 (168 W, 47-289), and FROM10 (255 W, 145-365). The force produced during PROM5 was substantially more than PROM10 (372 N, 254-490), FROM5 (854 N, 731-977), and FROM10 (1,069 N, 911-1227). The peak velocity produced during FROM10 was substantially more than FROM5 (0.105 m·s(-1), 0.044-0.166), PROM10 (0.246 m·s(-1), 0.167-0.325), and PROM5 (0.305 m·s(-1), 0.228-0.382). The FROM5 was substantially more than FROM10 (86 J, 59-113), PROM5 (142 J, 90-194), and PROM10 (211 J, 165-257). Therefore, either range of motion can have practical implications in designing resistance training programs depending on if the training goal is related to power and force development, maximizing work output or speed. Moderate-load PROM training, common among recreational weight trainers, is unlikely to provide higher movement kinetics.
人们在进行娱乐性举重训练时，通常会将深蹲深度限制在能够举起更重的负荷。本研究比较了全幅度（FROM）和部分幅度（PROM）深蹲时运动动力学的差异。10 名有至少 1 年抗阻训练经验的男性参加了 4 次训练，每次训练包括 4 组深蹲，分别为 FROM 10 次（FROM10），强度为 67% 1 次重复最大强度（1RM）FROM 深蹲，PROM 10 次（PROM10），强度为 67% 1RM PROM 深蹲，FROM 5 次（FROM5），强度为 83% FROM 深蹲或 PROM 5 次（PROM5），强度为 83% 1RM PROM 深蹲。运动速度没有具体说明。使用光学编码器收集深蹲动力学数据。通过重复测量方差分析分析条件之间的差异，并以均值差异和标准化（Cohen）效应大小表示，置信区间为 95%。PROM5 的功率明显高于 PROM10（98 W，-21 至 217；均值，较低和较高 95%置信限）、FROM5（168 W，47-289）和 FROM10（255 W，145-365）。PROM5 期间产生的力明显大于 PROM10（372 N，254-490）、FROM5（854 N，731-977）和 FROM10（1069 N，911-1227）。FROM10 期间产生的峰值速度明显大于 FROM5（0.105 m·s（-1），0.044-0.166）、PROM10（0.246 m·s（-1），0.167-0.325）和 PROM5（0.305 m·s（-1），0.228-0.382）。FROM5 明显大于 FROM10（86 J，59-113）、PROM5（142 J，90-194）和 PROM10（211 J，165-257）。因此，根据训练目标是与力量和力量发展、最大工作输出或速度相关，任何一种运动幅度都可以在设计抗阻训练计划方面具有实际意义。在娱乐性举重训练中常见的中负荷 PROM 训练不太可能提供更高的运动动力学。
