Hello,
To all the physiotherapists out there: what are the ideal strength ratios for hip adductor/abductors? I found this paper online (Search google for: "The Association of Hip Strength and Flexibility With the Incidence of Adductor Muscle Strains in Professional Ice Hockey Players") that suggests when the inner hips (adductors) are weaker than the outers (abductors) (78/100 or less) you are more prone to adductor injury, at least in hockey. My strength ratios are more like 180/100, which doesn't surprise me, since I used to be an avid long distance runner.
Since my goal is bodybuilding and power lifting (deads, squats, benches, presses, etc) is this an issue? Should I be concerned in getting my abductors up to par?
Thanks.
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04-17-2012, 08:23 AM #1
My adductors are twice as strong as my abductors! Is this a problem?
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04-17-2012, 08:24 AM #2
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04-17-2012, 08:30 AM #3
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04-17-2012, 08:40 AM #4
My adductors are twice as strong as my abductors! Is this a problem?
That is good.
Ever ride a horse. It will help prevent you falling off.
There is a much more serious issue you may not have considered. What you should really worry about is the ratio of your anterior tibialis strength vs gastrocnemius. If it isn't exactly 1:3.141592653589 then your ankles are just itching to subluxate.
Trying to balance things like that must be really difficult compared to trivial stuff like slapping another 5lbs on the bar and having at it.Beginners:
FIERCE 5:
http://forum.bodybuilding.com/showthread.php?t=159678631
Beyond novice, 5 3 1 or see above:)
Unless it is obvious to anyone who isn't blind that you lift weights, you might still benefit from a little more attention to big basic barbell exercises for enough reps:).
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04-17-2012, 09:00 AM #5
- Join Date: Sep 2006
- Location: Longmont, Colorado, United States
- Age: 49
- Posts: 8,606
- Rep Power: 8289
Everything should be trained and, in my experience, adductors should be stronger than abductors considering leverage, total mass potential, etc...now, i can't say that I'd worry about a ratio there... Think about this...what's stronger, your crush grip or your strength when opening fingers? Probably your crush, but i doubt you're losing sleep over it.
x2
What are you trying to say?"Suffer the pain of discipline or suffer the pain of regret."
Training regularly but no progress?
You need one or more of these: more food, more weight, more reps or more rest.
Check out: www.muscleandbrawn.com
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04-17-2012, 09:19 AM #6
Some background: I'm trying to get down to the bottom of (no pun intended) why I topple over when I squat. I'm sure you're aware of the hamstring/quad strength ratio and how it affects the potential for severe knee injury during squatting. My strength for that is excellent (my hams are stronger than my quads) however I'm forced to go way past the knee to achieve balance and I suspect the reason for that is my abductors. I could be wrong, but mechanically it makes sense.
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04-17-2012, 09:22 AM #7
- Join Date: Sep 2006
- Location: Longmont, Colorado, United States
- Age: 49
- Posts: 8,606
- Rep Power: 8289
maybe...
read my comments in this thread: http://forum.bodybuilding.com/showth...#post867724871"Suffer the pain of discipline or suffer the pain of regret."
Training regularly but no progress?
You need one or more of these: more food, more weight, more reps or more rest.
Check out: www.muscleandbrawn.com
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04-17-2012, 09:27 AM #8
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04-17-2012, 09:44 AM #9
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04-17-2012, 09:45 AM #10
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04-17-2012, 09:48 AM #11
- Join Date: Sep 2006
- Location: Longmont, Colorado, United States
- Age: 49
- Posts: 8,606
- Rep Power: 8289
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04-17-2012, 09:54 AM #12
- Join Date: Jan 2006
- Location: Lakeland, Florida, United States
- Age: 39
- Posts: 55,577
- Rep Power: 179272
Some people (well most on here) are too lazy to help themselves and must be spoon fed any information. Or they are like the OP who has seemingly done a lot of research and that has somehow made him dumber by narrowing the issue down to the abductor/adductor strength imbalance, since it can't possibly be improper form.
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Alchemist of Alcohol
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Journal: http://forum.bodybuilding.com/showthread.php?t=126418493
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04-17-2012, 10:01 AM #13
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04-17-2012, 10:09 AM #14
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04-17-2012, 10:30 AM #15
You say you really need to lean forward at the hip to stay balanced.... I know you didn't mention it but could it be due to poor dorsiflexion in the ankle which doesn't allow you to pivot your cg forward enough at the ankle? My adductors and abductors are capable of maxing out the isolated stack machines for greater than 10 reps each. I don't have access to a proper squat machine so I cant really relate.
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04-18-2012, 06:41 AM #16
- Join Date: Sep 2006
- Location: Longmont, Colorado, United States
- Age: 49
- Posts: 8,606
- Rep Power: 8289
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04-18-2012, 07:04 AM #17
You need to fix your squat form...you might be pushing off with your front feet instead of your heel. Is your chest out and head up? That can also cause you to topple over.
As long as you're going parallel or beyond you knees will be just fine. But if you do want to work on your inner thighs more...do sumo deadlifts.OG
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