3 November 2010
5-3-1-1-1-1 O/H Squats….and…
Tabata Mash Up: Thrusters and SDHP 65/45
Wicked workout today, after yesterdays WOD with O/H squats I saw a huge improvement in every athletes’ ability, flexibility, and confidence. The other thing that I noticed was athletes not getting low enough in their squats and or having wobbly knees either on the way up or the way down. This is due to a commonly ignored muscle group the adductors.
The adductors comprise four separate muscles: adductor brevis, adductor longus, adductor magnus and the gracilis. They originate closely together high up in the groin on the pubis bone, then swing down and arc over to attach to various parts of the femur, running from the top to the bottom of the long leg bone until the magnus finally attaches to the medial condyle at the knee. This last part is most important.
So when our knees get wobbly it is because of weakness in the adductors, their main job is to pull the upper leg inward and if they are weak they are not able to hold the knees in correct form for the squat. It becomes more apparent the heavier our load.
“Keep in mind that when adductor strength falls behind, it adversely affects every back and leg exercise you do. And that’s a lot of exercises. Weak adductors have a direct bearing on foot speed, leaping ability and endurance. Equally as important to any aspiring athlete is the fact that the adductors play a major role in securing the knee joint, especially the anterior part. Strong knees are critical for anyone participating in any sport, but doubly so for those engaged in contact sports like football, soccer, lacrosse, rugby and hockey.” From the September 2010 article in the CF Journal, by Bill Starr
So if you want an exercise to do at home try this:
Sit on the floor or a chair with your legs wide apart. Cross your arms and push against the insides of your knees with your hands as you try and pull them together. Hold the tension against your knees for 8-10 seconds, then ease off a bit and allow them to touch and rest. Then do another set.