Full Range of Motion

Nothing is gained from doing an exercise with out full range of motion. The only thing that you are doing is stunting your performance. Doing crunches (while they burn like hell) don't really improve your abdominal performance. Try knees to elbows instead, or even better, hanging toes to fingers.

I think it is hilarious when people do curls (a useless exercise) and they do 21's. The first seven are only done half way up, then 7 are done from the top to half way, then 7 are done full range. If you have ever just done 21 straight curls, full range, its just as difficult. There is NO point in the isolation of one of the bicep muscles. You will never use just one of them.

Your sit ups/ crunches should NEVER look like this:

These are horribly stunted and you gain nothing from these.

Situps look something like this:

This is the very bare minimal. Totally perfect form would have her chest touching her knees, but these are pretty good.

Squats! Benchpress! Pull ups! Oh my! These are the most common culprits of stunted range of motion. At the bottom of the squat, the legs should be past parallel.

The bottom of a squat should look like this:

NOT LIKE THIS:

You can rack up almost as many plates (45lb weights) as you want on each side if you do quarter range of motion squats. I see this all the time. What is even better is I see people doing quarter squats on the Smith Machine! That is even worse. The Smith machine takes away the use of stabilizers, core, and other minor muscles that are a very important part of leg lifts. You will not hurt your knees doing deep squats, if they are done with proper form. Like all exercises, they should always be done with proper form.

When the bench press is done properly it should look like this:

This picture is lame, but it shows pretty good range of motion. Arms fully extended, to the bar touching your chest (without bouncing it off your chest!!!).

On that note - Pushups are a similar issue. Your arms should go from fully extended to your chin, chest, and hip/stomach touching the floor simultaneously. Note that in order to do this, you must have a straight back and move your body evenly.

Similar to this:

This is just under full range, but not bad, he does not go all the way down. While doing a push up your chin, chest and hips/stomach should touch the ground simultaneously. This will ensure a straight back. Another point on pushups: you can put your hands where ever you want, and put your fingers in any orientation you like.

Lastly PULLUPS! These should be done with any hand orientation you desire. The elbow must go from FULLY STRAIGHT, to chin over the bar, like this:

Any rep that is not done full range of motion should not be counted and should be re-done. You gain absolutely nothing by doing anything less. When trying to become an elite athlete, which you should be (Physical Goal Setting), anything less than perfect only holds you back. These are just some of the most common exercises that I have noticed. These principals should be applied to all exercises and in all facets of fitness.

Thanks to Crossfit, Mens Health, and Clarence Bass for the pics.