If you’re new to Weightlifting or strength training in general you will never fully realize your full strength potential until you increase your range of motion in the joints. Flexibility is important but it’s not very useful if it’s not supported with strength.
Range of motion
Let’s take a look at the hip angle. The range of motion of the hip is roughly 130 degrees. If your squat falls short of this range of motion then you are not supporting any strength in the full range. If you train your squat in the full ROM (Range of Motion) then you will have strength throughout the range.
Take for example someone who squats only to 90 degrees. If the person squats beyond 90 degrees the strength to support loads won’t be available since there is no strength development in those ranges. This is the same for the shoulder joint. Since supporting loads overhead is a natural human movement it makes absolute sense to strengthen the shoulder joint throughout greater ranges of motion.
How many times have you seen someone who has overdeveloped pectoral muscles with stiff shoulders who slouch forward? This condition sets the tone for imbalances that potentially can realize into injuries since the joints in the shoulder or pectoral muscles aren’t stretched but aren’t trained to their full ROM. This condition is same for all the muscle systems of the human frame.
Strength + Flexibility = Stability
When we talk about flexibility to support strength we cannot leave out stability. Stability is the motor control pattern to support a load safely and effectively. Take for example someone who is holding a load overhead. You cannot hold loads in the overhead position if your muscular system cannot stabilize the load. You may have the strength and flexibility but if you don’t have the motor control patterns to stabilize the load that load cannot be supported safely. This is where specialized training comes in to support stability.
Improve the flexibility of your joints in your daily training routines. Once the flexibility is there train your muscles in those ranges to support greater loads in the future. Lastly, provide specialized stability training protocols to make sure that loads can supported safely, effectively and with strength.