You DON'T Need to Stretch (THE TRUTH!)

 By  Shane Dowd, CES, CMP

Jeff Cavaliere from Athlean X says you don't need to stretch anymore.

"Just do full range of motion strength training!" he says...

But can we really bid farewell to traditional stretching?

Is strength training all you need for a limber body?

In today's video, I'm going to show you why this idea is mostly WRONG.

AND I'll teach you what to do instead so you can be strong AND flexible, AND time efficient. 

The Debate Over Stretching


Stretching has been a long-standing practice to increase flexibility, reduce the risk of injury, and improve performance. In fact, recent studies and our own 14+ years of experience show that stretching plays a crucial role in achieving optimal physical performance and preventing injuries.

Debunking Athlean X's Approach:

Full Range of Motion Strength Training vs. Stretching

Athlean X cites a recent study showing that strength training can be as effective as stretching to increase flexibility. He suggests that full range of motion strength training ALONE can replace the need for stretching. However, this claim overlooks important considerations.

While full range of motion training can improve flexibility to some extent, it may not be sufficient for individuals who require more range of motion, such as athletes, yogis, gymnasts, and movement enthusiasts. Combining strength training with proper stretching techniques is essential to unleash your full potential. Let's debunk this notion and explore a better way of incorporating stretching into your routine.

The Limitations of Full ROM Strength Training

So you've heard the buzz about full ROM strength training skyrocketing your flexibility, and you're ready to jump on the bandwagon. But, my wanna-be-flexible-friend, let's pause for a moment. While it may work for some, this approach isn't a one-size-fits-all solution.

First of all, does full range of motion strength training really give you the BEST stretch? Or just an "OK" stretch?

Let's flex our mental muscles and compare 2 different stretching positions, shall we?

First, try the bottom position of a push-up. Then compare that with pec stretch on a bar. Quite a difference, huh? Now, hang from some rings or TRX handles. Compare that with a band-assisted lat stretch.


Ah, the sweet sensation of targeted stretching!

If those 2 exercises didn't make it immediately obvious – not all stretches are equal. This is why you can't rely solely on strength movements for stretching.

It's just NOT the same.

Supersets: A Time-Efficient Flexibility Hack:

So what is a better approach for the time-sensitive guy or gal?

Get ready for a mind-bending flexibility hack – the all-mighty superset!

The superset is like combining the powers of stretching and strength training into one. This dynamic duo creates a harmonious dance between muscles and mobility.

It's like what would happen if Thor and Gumby had a child.

Ugh. On second thought, let's not think about that...

Here's how you can do this in your own training:

  • Step 1: After performing a dumbbell row
  • Step 2: Do a pec stretches on a bench.

Boom! You see how easy that was?

Or, for your lower body...

Instead of hanging out in the bottom of your squat to get a stretch...Just superset your squat with a quick seated glute stretch.


This is the most efficient and effective way to gain strength and flexibility simultaneously! By choosing the BEST tool for the job.

Who says you can't multitask like a flexibility wizard?

What About Athletes Who Need LOTS of Flexibility?

Ah, the plot thickens.

While full ROM strength training might work for some people, we must acknowledge that it's not a golden ticket for everyone.

For example, imagine waltzing up to Christopher Sommer, the esteemed former US national team gymnastics coach, and declaring:

"Hey, Coach! Good news! Your elite gymnasts can bid farewell to stretching! Just embrace full ROM strength training!"

Brace yourself for a slap.

(or at least an epic eye-roll).

Or imagine telling Chuck Norris that he doesn't need to stretch anymore to throw his patented round-house-to-the-face kick.

If you want to take that risk, don't say I didn't warn ya'!

The point is this:

Certain athletes, like dancers, gymnasts, and martial artists, REQUIRE more flexibility for their craft. So telling them to just hold the end-range during all their strength training isn't going to cut it. And furthermore, the average "stiff guy office worker" is so INFLEXIBLE, just asking him to use full range of motion won't cut it for HIM either!

In fact, in my 14+ years of working as a strength coach AND flexibility teacher, one thing has become crystal clear:

The average person needs stretching & mobility work to even be ABLE to get into safe biomechanical positions. Period.

So telling them to do full range strength training is already a non-starter. They CAN'T!

Hence, a little stretching will go a long way.


OK, let's wrap this up with a flexible bow.

For those seeking a mere taste of flexibility, full ROM strength training and holding end-range positions may suffice.

But for those who need more, we need to think bigger, better, and bendier!

That's where my suggested flexibility/strength SUPERSETS come in!

This is the superhero solution that gives you the best of both worlds!  


Join GotROM to Fix Injuries & Get Flexible - FAST!

At GotROM, we offer online courses and programs tailored to your specific needs, providing you with comprehensive guidance and techniques to train better and unlock your flexibility potential. 

We also provide 1-on-1 "VIP" mentorship/coaching for those who want to get better, faster. 

 We hope this video/article was helpful!

See you in the next one! 





About The Author

Shane Dowd, CES, CMP, is the owner/founder of He is also a sports performance & mobility coach specializing in injury prevention and flexibility for athletes.



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