Long-Range Partials: What They Are & Why You Should Use Them
Long-range partial reps (LRPRs)—also called lengthened partials—mean working only the first half of a lift where the muscle is most stretched (the “bottom” of a squat, the deep part of a dumbbell press, the heel-dropped position in calf raises).
Here’s the key: full range of motion comes first. Do your normal full-ROM set (e.g., 8–12 or 10–15 clean reps). Then, add a few long-range partials at the end as a smart overload finisher. This sequence keeps full ROM as the foundation for well-rounded strength and mobility, while the partials provide an extra dose of tension where muscles work hardest.
5 everyday reasons to add long-range partials after full ROM
1) Extra stimulus where it counts
The stretched portion of most lifts places the muscle under the most tension. Tacking on a few lengthened partials after your full-ROM reps adds high-quality work exactly where the lift is toughest—without needing to pile on more heavy sets.
2) Smoother progress through sticking points
Most people “stick” near the bottom of a rep. Post-set partials help you spend controlled time there, building confidence and strength that can carry over to stronger full-range reps next block.
3) Joint-friendly overload
Because you’re staying out of end-range lockouts, many lifters find these finishers feel better on the joints. You still get meaningful loading and time under tension, while keeping technique tight and positions safe.
4) Targeted muscle development
Adding lengthened partials can bias work toward regions that sometimes get less stimulus in straight full-ROM sets (e.g., lower quads in squats, deep chest in presses, calves from a real stretch). It’s a tidy way to round out physique and address weak links—without replacing your full-ROM work.
5) Big return, small time cost
You’re not adding another full set—just 3–6 controlled partials at the end. It’s efficient volume that fits busy schedules and blends well with strength, hypertrophy, and conditioning goals.
How to try them (quick guide)
Sequence: Complete your full-ROM set first (quality reps), then add 3–6 lengthened partials.
Tempo: Keep them smooth (e.g., 2-second lower, controlled up). Pause if you can.
Load: Use the same load as the set or drop slightly if form slips.
Form check: If anything feels “pinchy,” shorten the range a touch and slow down. Quality > quantity.
How AXO uses long-range partials
At AXO we use long-range partials as a simple, high-return finisher across both Small Group (max 4) and Hybrid (max 8) sessions. Coaches programme them after your full-ROM sets—often in the strength block or as targeted accessories that pair neatly with HYROX-style conditioning. The goal is more quality work where muscles are under the most tension, without beating up the joints. Range, tempo, pauses, and load are personalised to each athlete’s goals, mobility, and training age, so every rep feels controlled, safe, and effective—and carries over to stronger full-range lifting over time.
Bottom line: Full ROM builds broad strength, muscle, and mobility. Long-range partials are the extra push—a short, strategic overload at the end of your set that helps you progress faster without wrecking your joints. It’s one of the small programming details that makes AXO’s coaching stand out—and why so many everyday athletes call AXO the best place in New Zealand for small-group personal training.
Want to experience it? Book a Small Group or Hybrid training session and a coach will set your perfect range, tempo, and load.