I've been sitting a lot recently because of my studies. I also used to squat low bar a lot, but never realized, how much stability adductors actually bring to your whole standing posture. Started squatting again and the doms are insane.
@@vincnt9537 I was just sitting in University from 8am-5 or 6pm. Then come home to do more homework on my pc and sit again from 7pm-11pm, just to go to sleep afterwards. Was horrible for my overall fitness.
After watching your wide stance videos at the end of last year I tried incorporating them into my training. After three light sessions I had to stop because it was killing one of my knees. Crazy how one man's medicine is another's poison.
Yeh I can believe that. I mean I’m not having the greatest time here either. Instead of knees it’s killing my groin. But I’ll stick with mine. Knee pain is no joke. Id stop if it was that too.
Side ways walking or hopping between wide stance squat days to help recovery/circulation. Think of a tennis player moving side to side on the court. Just an idea of something that isn't high intensity but will hit the adductors and can do more frequently.
That’s a good idea. Reminds me of basketball days. Doing drills sliding my feet side to side in a defence stance. We’d go from sideline to key and back.
three days ago i was sitting on my couch, about to consciously skip training, til your video popped up and i thought fuck, if he's training what is my excuse.. thanks for that motivation mate!
There’s a great Juji Mufu video with movement by David where they overload the splits aka test their adductor PR They did the splits on 2 chairs far apart and reached down to pick up a weight while in full splits, incredible how much more flexible and strong trained adductors can be Horse stance is great for getting blood flow there but stretching it is always a pain (in the groin lol)
I always do dynamic stretching before squat, precisely because of an adductor scare. It felt like piano wire snapping, I thought it was hospital time. It cleared up within a few days on its own, but now I am wary. It came in a high volume session of squats, something I now avoid. 3-5 sets and I am done.
Maybe it’s just the angle of the camera here, but it looks like your right leg is significantly further back than your left when you’re doing the wide stance.
On the topic of asymmetries, sometimes when ivan has a camera shot directly behind him while highbar squatting, you can see the bar is higher on the right (I think) than the left. Something you can fix easily with cueing imo.
I play hockey and I feel wide squat training every so often is beneficial for the adductor but more important is some of the plyo and other things like side lunges or side to side one leg squats, lunging out maybe just 3-4 feet even really helps I think i need to do more of that with a weight vest, its too much cardio and i should make it harder to do individual sets etc
I'm a remedial massage therapist, and we learned that nearly every muscle in the body has an "antagonist" muscle And when you activate that muscle its antagonist MUST relax, or release Horse stance made you feel poppy because it was stretching the adductors I strongly believe if you try isometric holds on the Abduction machine, it will release that tension in the adductors Best of luck ivan 🤝
@@io-rj6sk For upper traps I'd recommend lat work to pull the shoulderblades down, along with farmer carries w/straps like Ivan does. If you have some form of anterior pelvic tilt, ab work and the abduction machine (or horse stance) will be great for that. Those two will also help with hip tension, but for hips, lunges work great. As for chest i'd recommend 3 light dumbbell exercises; rotator cuff with slow concentric, dumbbell flies w/deep stretch and reverse flies (all 3x15). Best of luck!
Try the good girl machine (basically the adduction machine), in my opinion that’s the best exercise to train the adductors, it offers a great stretch and a good contraction as well, that you usually dont get when you train them. Great accessory for wide stance squat
Ivan you should try really giving the adductor machine a gooooood try. Ive been using it for 4-5 months now. Absolutley blowing up my squat. Get a good rom/stretch and you can really push it. Currently maxing out the stack for 12 and will have to start using a gym pin. No signs of progress stalling atm. Also. Might be a good ideal to look into a buffalo bar. I got one because of golfers elbow for my low bar and it completely takes the stress off the elbows without making anything else easier. Also great for bench and OHP. Much love brother Also maybe a buffalo
@ I think really wide low bar was devised for using highly supportive gear and loose judging. Might be a decent variation but I think if I were told to lift 300 kg and win a fortune, I would go low back medium stance. The pretty high bar stuff, again, I would consider a variant for training.
Well, I mentioned before that imho you should stay light(er) w. these and work on getting deeper and pausing in the hole. Think of it as a very active stretching instead of a strength movement. I used to go into the high 300s w. a manta ray attachment trying to do a very high bar upright straddle stance but I was 20 years younger then... Nowadays I never go higher than 225 and usually in the 135-185 (pound) range.
It’s funny coz I felt good when I had a higher frequency of wide stance squats. This week I did one session and now I feel so so tight. Seems like I need to do more frequent sessions to keep the groin longer. It sucks coz I’m so damn sore after the volume days.
thats so crazy I strained my adductor 2 weeks ago lol. if i get past right above 90 feels like my adductor gonna rip off my groin. think It happened from leg press
Maybe it's because the adductors were tight because of the 200kg squat the day before...? When you did wide-stance every day you basically never squatted real heavy narrow, right?
maybe try to squat barefoot on a mat or just the floor,just for fun,to feel things better,you use olympic shoes that have heel lift so it alters mechanics ..maybe even be beneficial for deadlifts without inch or two from the shoes,you are closer to the ground and easier to "sit back"...or do something completely diferent,like copenhagen planks,static and dynamic,and incorporate machine stretches again,and glute incline bench stretches,anything could or could not work haha its tricky game
I'd say, it looks like you fell victim to your excessive "all or nothing" nature again, going from narrow to super wide. Maybe find a middle ground that is not as uncomfortable, max out on that and come back to the true horse stance later?
Yeh you know me. I have a tendency for extreme approaches. I do feel like I took it easy on the loads. For weeks. Sure it’s very wide but that’s all dependant on load too. If you keep the load low it should be ok.
@@IvanDjuric300 Should be, but apparently you're hitting a wall so maybe go for a compromise? Less width, more load. Recently I watched a Matt Vena short where he talks about changing his bench grip by something like a finger width every session to avoid overuse injuries that come with always working at the same angles. Maybe you need something like that. Have some days where it's full width and light weight, other days more weight and more narrow but still wider than usual, etc. The body loves variation.
I've learned so much by listening to you, even though i've been training for 8 years. Keep it up!
Cheers mate.
I've been sitting a lot recently because of my studies. I also used to squat low bar a lot, but never realized, how much stability adductors actually bring to your whole standing posture. Started squatting again and the doms are insane.
Yeh man. I think adductors are the worse for doms. It’s just so debilitating.
yes, having to sit because of studies and then having to work out is pretty brutal
@@vincnt9537 I was just sitting in University from 8am-5 or 6pm. Then come home to do more homework on my pc and sit again from 7pm-11pm, just to go to sleep afterwards. Was horrible for my overall fitness.
After watching your wide stance videos at the end of last year I tried incorporating them into my training. After three light sessions I had to stop because it was killing one of my knees. Crazy how one man's medicine is another's poison.
Yeh I can believe that.
I mean I’m not having the greatest time here either. Instead of knees it’s killing my groin. But I’ll stick with mine.
Knee pain is no joke. Id stop if it was that too.
Bless up brother still lovin' the vids man ❤
thank you mr ivan for uploading every day 🙏
Side ways walking or hopping between wide stance squat days to help recovery/circulation. Think of a tennis player moving side to side on the court. Just an idea of something that isn't high intensity but will hit the adductors and can do more frequently.
That’s a good idea.
Reminds me of basketball days. Doing drills sliding my feet side to side in a defence stance. We’d go from sideline to key and back.
@IvanDjuric300 yes, basically same idea 👍
three days ago i was sitting on my couch, about to consciously skip training, til your video popped up and i thought fuck, if he's training what is my excuse..
thanks for that motivation mate!
There’s a great Juji Mufu video with movement by David where they overload the splits aka test their adductor PR
They did the splits on 2 chairs far apart and reached down to pick up a weight while in full splits, incredible how much more flexible and strong trained adductors can be
Horse stance is great for getting blood flow there but stretching it is always a pain (in the groin lol)
Haha yeh. Maine stretching is not good for them. Strengthening them is better it seems. Horse stance I reckon is best.
Big fan
I always do dynamic stretching before squat, precisely because of an adductor scare. It felt like piano wire snapping, I thought it was hospital time. It cleared up within a few days on its own, but now I am wary.
It came in a high volume session of squats, something I now avoid. 3-5 sets and I am done.
Yeh man. Adductors popping is a proper scary thing.
Maybe it’s just the angle of the camera here, but it looks like your right leg is significantly further back than your left when you’re doing the wide stance.
On the topic of asymmetries, sometimes when ivan has a camera shot directly behind him while highbar squatting, you can see the bar is higher on the right (I think) than the left. Something you can fix easily with cueing imo.
I play hockey and I feel wide squat training every so often is beneficial for the adductor but more important is some of the plyo and other things like side lunges or side to side one leg squats, lunging out maybe just 3-4 feet even really helps
I think i need to do more of that with a weight vest, its too much cardio and i should make it harder to do individual sets etc
I'm a remedial massage therapist, and we learned that nearly every muscle in the body has an "antagonist" muscle
And when you activate that muscle its antagonist MUST relax, or release
Horse stance made you feel poppy because it was stretching the adductors
I strongly believe if you try isometric holds on the Abduction machine, it will release that tension in the adductors
Best of luck ivan 🤝
That is an awesome idea!!! Thank you for that. I’ll try that.
so if i say i have a lot of muscular tension in my upper traps/ low back and hips and chest, what would u advise me to do ?
@@io-rj6sk For upper traps I'd recommend lat work to pull the shoulderblades down, along with farmer carries w/straps like Ivan does. If you have some form of anterior pelvic tilt, ab work and the abduction machine (or horse stance) will be great for that. Those two will also help with hip tension, but for hips, lunges work great. As for chest i'd recommend 3 light dumbbell exercises; rotator cuff with slow concentric, dumbbell flies w/deep stretch and reverse flies (all 3x15). Best of luck!
Try the good girl machine (basically the adduction machine), in my opinion that’s the best exercise to train the adductors, it offers a great stretch and a good contraction as well, that you usually dont get when you train them. Great accessory for wide stance squat
Ivan you should try really giving the adductor machine a gooooood try. Ive been using it for 4-5 months now. Absolutley blowing up my squat. Get a good rom/stretch and you can really push it. Currently maxing out the stack for 12 and will have to start using a gym pin. No signs of progress stalling atm.
Also. Might be a good ideal to look into a buffalo bar. I got one because of golfers elbow for my low bar and it completely takes the stress off the elbows without making anything else easier. Also great for bench and OHP. Much love brother
Also maybe a buffalo
Always a good listen man
the next Bogdan Bogdanovic loading in the back
historical
If youre going to go hard on calves, i suggest tibs work too. As I've heard you say before, you don't want that muscle imbalance
Have you experimented with gradually widening the stance? That way your load can stay higher.
You will get used to it man i experianced same adductor cramps when i started squatting again in awhile and i also isolate them
Yeh maybe they need more iso work. And not just stretching
Ivan, you should try doing jump rope for calves! I used to be 300+ lbs as an offensive lineman and when I would jump rope daily my calves exploded
Do you ever do low bar with a narrower stance? Might be safer if you are pushing to depth.
Yeh I haven’t tried that yet. That’s next on the list.
@ I think really wide low bar was devised for using highly supportive gear and loose judging. Might be a decent variation but I think if I were told to lift 300 kg and win a fortune, I would go low back medium stance. The pretty high bar stuff, again, I would consider a variant for training.
@@stevefirstofmay yeh I agree. I can’t imagine ever being the strongest in a wide stance. Just really bad position to produce max power.
bro your squat looks like proper deadlift
Hahaha so true
Well, I mentioned before that imho you should stay light(er) w. these and work on getting deeper and pausing in the hole. Think of it as a very active stretching instead of a strength movement. I used to go into the high 300s w. a manta ray attachment trying to do a very high bar upright straddle stance but I was 20 years younger then... Nowadays I never go higher than 225 and usually in the 135-185 (pound) range.
It’s funny coz I felt good when I had a higher frequency of wide stance squats. This week I did one session and now I feel so so tight. Seems like I need to do more frequent sessions to keep the groin longer. It sucks coz I’m so damn sore after the volume days.
LOUIE SIMMONS has entered the chat. RIP.
For the Al Gore Rhythm
Respect
thats so crazy I strained my adductor 2 weeks ago lol. if i get past right above 90 feels like my adductor gonna rip off my groin. think It happened from leg press
Cool video mate! Andre
Thanks!
Hey ivan, have you ever tried standing hip CARS?
Maybe it's because the adductors were tight because of the 200kg squat the day before...? When you did wide-stance every day you basically never squatted real heavy narrow, right?
maybe try to squat barefoot on a mat or just the floor,just for fun,to feel things better,you use olympic shoes that have heel lift so it alters mechanics ..maybe even be beneficial for deadlifts without inch or two from the shoes,you are closer to the ground and easier to "sit back"...or do something completely diferent,like copenhagen planks,static and dynamic,and incorporate machine stretches again,and glute incline bench stretches,anything could or could not work haha its tricky game
Yeh man. I’ve got a middle split machine for stretching. Been smashing it for weeks. This week I took a lil leave from it and now I feel horrible
I'd say, it looks like you fell victim to your excessive "all or nothing" nature again, going from narrow to super wide. Maybe find a middle ground that is not as uncomfortable, max out on that and come back to the true horse stance later?
Yeh you know me. I have a tendency for extreme approaches. I do feel like I took it easy on the loads. For weeks. Sure it’s very wide but that’s all dependant on load too. If you keep the load low it should be ok.
@@IvanDjuric300 Should be, but apparently you're hitting a wall so maybe go for a compromise? Less width, more load. Recently I watched a Matt Vena short where he talks about changing his bench grip by something like a finger width every session to avoid overuse injuries that come with always working at the same angles.
Maybe you need something like that. Have some days where it's full width and light weight, other days more weight and more narrow but still wider than usual, etc. The body loves variation.
I thought you were naked in the thumbnail lol
@@vacuumblink2300 oh god hahaha