How Stout are You?

Adductor Issues Part 2

In the first part of this discussion I looked at the easiest method of increasing adductor strength which is wide stance squatting. There are other methods, but require a little more time and focus.

1. Use a Theraband or piece of tubing. Take the piece of tubing and tie it so it loops around the outsides of the knees. Take the wider stance squat position and squat pushing out against the bands throughout the movement.

2. Duck press. If you have access to a 45 degree leg press place your feet in a wide stance in an exaggerated toes out position. Normal squat position is approx. 35 degrees, duck press position is going to be 70 - 75 degrees. Perform a regular leg press like this

3. Wide stance toes out sumo deadlifts. Perform a sumodeadlift in the stance described above. Always push the knees out in the direction/angle of feet lining up the hip knee and ankle joints.

An unchecked adductor problem will cause you to lift more weight and increase your chance of injury greatly. It is an easy fix and can be incorporated as part of your warm up. Take time now or take time when you are injured. The choice is yours!

Please keep in mind:

1. Chest should touch the floor in neutral spine position every rep

2. If you cannot land flat footed use the step in method

3. Full body extension should occur at the top of every burpee

4. Clap overhead

----Picture on the left is incorrect the picture on the right is correct-----

"Stout"

100 Burpees for time