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Partial lifts are controversial. Some say a full range of motion (ROM) is the only way to go and view partials as cheating. Others think partials are only for ego lifters trying to move bigger weights or get social media clicks.
They're not wrong, but partial range lifts actually do have benefits if you use them correctly. While nothing replaces working through a full ROM, partials are an excellent fix for spot-specific sticking points and mobility limitations.
Here are five proven partial exercises to help you build strength and size.
Eric Bach
Narrated by Dani Shugart
00:00 5 Partial Lifts for Complete Gains
00:11 Hang Power Clean
01:26 Bottoms-Up Front Squat
02:23 Band-Resisted Box Squat
03:16 Trap Bar Deadpull
03:51 Trap Bar Hanging Deadlift
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