Half repetition is a technique of doing a push or pull exercise using only a partial range of motion for a particular muscle group. While they can be beneficial, most are done for the wrong reasons.
First, to clear up any misinformation, let’s go over what exactly a half rep does that is beneficial and what it’s actually used for. These lifts are a training technique used by more advanced lifters to overcome points of difficulty in their lift, basically to target areas of weakness in each lift.
More often than not, half reps are performed incorrectly simply so that an overly selfish person in the gym can convince themselves that they are lifting more weight than they can actually handle. For example: Have you ever seen someone in the gym bench press too heavy and then maybe lower the weight 25% before bringing it back up (usually with a lot of noise to make sure everyone sees them lifting a lot?) )? ? They call this a lift, but unfortunately this does nothing for the development of chest size or strength. Another example would be this same selfish person who puts hundreds of extra pounds into a squat rack and squats only a few inches. This defeats the entire purpose of it and sadly most people, including the personal trainers I see, do this incorrectly and for the wrong reasons.
Over time, performing these lifts incorrectly does two things. First, it decreases the range of motion in which the muscle is viable. Second, the weaker parts of the muscle don’t develop, they are left to atrophy and weaken further. This inevitably leads to injury when a body part is suddenly beyond the training movement of half a repetition.
The correct way to do a half rep is to only work the most difficult part of the movement, usually the bottom part of the movement. (sorry gym rats but going down 25% of the way is pointless) Then stop 1/2 way up and come back down and do another 1/2 rep in the hard part of the range of motion. DON’T LOSE THE WEIGHT! Pause at the end of the movement for a fraction of a second, and then press the weight back up, also stopping at the top. Using momentum by bouncing the weight is just another way to glorify the ego and doesn’t help build real strength.
For example: a bench press lift would start with the bar resting on your chest, go up from 40% to 60%, pause, and return the bar to your chest. Pause again before performing another rep and don’t bounce the bar off your chest. A squat would require you to squat deep, with your legs bent more than 90 degrees. Move from that position up until your legs are parallel to the floor, then pause before returning to the bottom. A pull-up can be done in whatever area you are weakest in, either hanging with your arms straight up to 40% to 60% range of motion, or from mid to chin over the bar. Again, the idea is to help you overcome your weak points.
So the question is; Should I do half reps? I would say not. Focus on building strength through your full range of motion. If you must use them, use the right technique, and use it for the right reasons, to overcome a weak spot. Don’t make it part of your daily lifting and don’t use it to add more weight than you can safely handle.
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