Full Range of Motion vs Partial Reps: What's Best for AFT Deadlift Training?

The deadlift you'll perform on AFT test day starts from the floor and ends at lockout. It's a full range of motion movement by definition. But when you're in the gym building strength for that test, should you always train the complete lift? Or could rack pulls, block pulls, and other partial range variations help you build more strength?

This question has sparked endless debate in strength training communities. Partial rep advocates argue that limiting range of motion lets you use heavier weights and overload specific portions of the lift. Full range proponents counter that training through complete movement patterns builds more muscle and more functional strength.

The research on range of motion and resistance training adaptations has matured significantly in recent years, and the findings have direct implications for AFT preparation.

What the Research Says About Range of Motion

A 2021 systematic review and meta-analysis in the Scandinavian Journal of Medicine & Science in Sports examined the available evidence comparing full and partial range of motion training. The researchers analyzed 16 studies and drew several clear conclusions.

For muscle strength, full range of motion training produced significantly greater adaptations than partial range training, with an effect size of 0.56. For lower-limb muscle hypertrophy, the advantage for full range training was even more pronounced, with an effect size of 0.88.

The researchers noted that changes in functional performance also appeared to favor full range training, though that finding didn't reach statistical significance. They concluded that full ROM resistance training is more effective than partial ROM to maximize muscle strength and lower-limb muscle hypertrophy.

This finding aligns with a principle that has emerged repeatedly in the research: muscles adapt most robustly when trained through their complete range of motion, particularly when that training includes the stretched (lengthened) position.

Why Training at Long Muscle Lengths Matters

A 2023 systematic review in the Journal of Strength and Conditioning Research dug deeper into the relationship between range of motion and muscle hypertrophy. The researchers examined 11 studies comparing full and partial ROM training effects on muscle growth.

Their key finding: training at longer muscle lengths—whether through full range of motion or through partial reps performed in the stretched portion of the movement—produced superior hypertrophy compared to partial reps performed at shorter muscle lengths.

For the quadriceps, biceps, and triceps, evidence suggests that training when muscles are in a lengthened position drives more growth than training at shortened positions. The researchers concluded that partial ROM in the initial part of the excursion (the stretched position) combined with full ROM training should be considered when prescribing hypertrophy-oriented programs.

A 2021 study in the European Journal of Sport Science examined this question directly using knee extensions. Participants were divided into groups training at different portions of the range of motion. The group training partial reps in the initial phase (muscles stretched) showed greater regional hypertrophy at certain muscle sites than groups training full ROM or partial reps in the final phase (muscles shortened).

The mechanism appears related to how muscles generate and respond to mechanical tension at different lengths. When a muscle is stretched under load, the force production requirements and cellular signaling for adaptation may be enhanced compared to the shortened position.

How This Applies to the Deadlift

The deadlift is a movement that primarily loads muscles in their lengthened positions. At the bottom of the lift—when the bar is on the floor—your hamstrings, glutes, and spinal erectors are all in stretched positions under significant load. As you lift the bar and approach lockout, these muscles progressively shorten.

This biomechanical reality has important implications:

Full range deadlifts already emphasize the stretched position. Unlike some exercises where you might intentionally add training at longer muscle lengths, the deadlift inherently stresses muscles most when they're lengthened. The hardest part of the lift—breaking the bar from the floor—occurs precisely when the posterior chain muscles are at their longest working lengths.

Partial range variations like rack pulls reduce time under tension at stretched lengths. When you pull from blocks or pins set at knee height, you eliminate the portion of the lift where muscles are most lengthened. Based on the research on range of motion and hypertrophy, this likely reduces the stimulus for muscle growth.

The AFT tests full range deadlifts. The 3-Rep Max Deadlift starts with the bar on the ground. Strength developed through partial range training may not transfer completely to performance when you're asked to move weight from the floor.

The Case for Partial Reps: Where They Might Fit

The research doesn't suggest partial range training is useless—it suggests full range training generally produces better outcomes for strength and hypertrophy. There are contexts where partial range work might serve a purpose:

Lockout strength development. If your deadlift fails consistently at the top of the movement rather than breaking from the floor, targeted work at that portion of the range might address a specific weakness. However, this is relatively uncommon—most Soldiers struggle more with the initial pull than the lockout.

Load familiarization. Handling weights heavier than your full-range max can build confidence and potentially neural adaptations. Rack pulls with supramaximal weights let you feel what heavy loading is like without the demands of pulling from the floor.

Injury accommodation. When mobility limitations or acute injuries prevent full range training, partial range work can maintain some training stimulus while allowing recovery. This is a temporary strategy, not a long-term programming choice.

Variation for advanced lifters. After years of consistent training, some advanced athletes use partial range variations as supplementary movements. For most Soldiers preparing for the AFT, this level of programming complexity isn't necessary.

The Specificity Principle and the AFT

Beyond the direct research on range of motion, the principle of training specificity supports full range deadlift training for AFT preparation.

A 2024 narrative review in Applied Physiology, Nutrition and Metabolism examined how training specificity—including movement velocity, contraction type, and joint angles—affects performance outcomes. The researchers emphasized that training adaptations demonstrate advantages when matching training modalities with targeted activities.

For the AFT, this means training the movement you'll be tested on. The 3-Rep Max Deadlift requires pulling a loaded hex bar from the floor through a complete range of motion. Training primarily with partial range variations introduces a mismatch between your training stimulus and your performance requirement.

This doesn't mean every training rep must be identical to the test. But the foundation of your deadlift training should involve pulling from the floor through full range of motion. Any partial range work should supplement—not replace—that foundation.

Practical Implications for AFT Deadlift Training

The research points toward several practical conclusions:

Prioritize full range of motion deadlifts. The majority of your deadlift training volume should involve pulling from the floor. This ensures you're developing strength through the complete movement pattern you'll be tested on while maximizing the stimulus for muscle growth.

Focus on the bottom position. The stretched position appears to be particularly important for driving adaptations. Ensuring you're reaching the floor on each rep—with controlled descent and solid setup—maximizes time under tension at the portion of the movement that matters most.

Use partial variations sparingly and strategically. If you have a specific weakness at lockout, or if you need to train around an injury, partial range work has a place. But it shouldn't form the core of your training approach.

Don't chase partial rep numbers. Being able to rack pull 100 pounds more than your full deadlift is meaningless for AFT performance. The strength that matters is what you can express from the floor.

A 2025 study in the Journal of Applied Physiology found that eccentric training at long muscle lengths increased fascicle length through potential addition of sarcomeres (the basic contractile units of muscle). This structural adaptation was specific to the group training at longer muscle lengths. While this study focused on calf muscles, the principle—that training at stretched positions drives unique adaptations—likely applies across muscle groups.

Range of Motion and Injury Risk

Some athletes avoid full range training out of concern that extreme positions increase injury risk. The research doesn't support this fear for healthy individuals training with appropriate loads.

The 2021 meta-analysis reviewing range of motion and training adaptations noted that one of its objectives was to identify the most effective ROM to minimize injury risk. The findings didn't indicate that full range training carried elevated injury risk—if anything, developing strength and muscle through complete ranges of motion may enhance joint stability and resilience.

For the deadlift specifically, most injuries occur due to technique breakdown under excessive loads, inadequate recovery, or pre-existing issues—not from using full range of motion. Training with appropriate weight selection, controlled technique, and adequate recovery allows most Soldiers to train full range deadlifts safely.

That said, individual anatomy and mobility influence what "full range" looks like for each person. A Soldier with limited hip mobility may not be able to reach the same hip angle at the bottom of the deadlift as someone with exceptional mobility. Working within your current capabilities while progressively addressing mobility limitations is appropriate. Artificially limiting range of motion to avoid working on mobility is not.

What About Deficit Deadlifts?

If training at longer muscle lengths produces superior adaptations, should you extend range of motion beyond the standard deadlift by pulling from a deficit?

Deficit deadlifts—standing on a platform to lower the starting position—do increase the range of motion and demand at the bottom of the lift. For some lifters, they can be a useful tool for building strength out of the hole.

However, the research on extended range of motion training is less developed than the research comparing full versus partial range. There's currently less evidence to suggest that exceeding the demands of your test movement provides additional benefit compared to training the standard movement effectively.

For AFT preparation, standard deadlifts from the floor should remain the priority. Deficit work can be considered as a supplementary variation if you struggle specifically with the initial break from the floor, but it's not essential.

Building Your Approach

The research supports a straightforward approach: train the full range deadlift as your primary movement, ensure you're reaching full depth on each rep, and use partial range variations sparingly if at all.

Use the AFT Calculator to identify whether the 3-Rep Max Deadlift is limiting your overall score. If it is, dedicating consistent training to full range deadlifts—with appropriate loading, technique, and recovery—provides the strongest evidence-based approach to improvement.

The goal isn't to complicate your training with multiple variations and partial range work. It's to get strong at the movement you'll actually perform on test day. For the deadlift, that means pulling from the floor through a complete range of motion—exactly as the research suggests you should train.