Back Pain? Don’t Forget Your Adductors

Any coach who has the opportunity to write workouts quickly realizes that movement selection is a balance of developing the fitness qualities people want and addressing the weaknesses that they need resolved. The latter is often an art. It’s basically sneaking the medicine in with the food. 

Weak adductors are a common area of weakness in the general population. As a coach who writes workouts, I feel a sense of responsibility to not just drive strength and power and body recomposition, but also sneak in the underlying stability work to prevent injury and support top end potential. 

Your adductors are the inner thighs. Research shows that when they are underdeveloped, back pain and a lack of hip stability emerge and present both obvious and non-obvious challenges. This is why you see bottom-knee-up captain morgans, copenhagen planks, and other seemingly boring exercises show up in quality segments at DEUCE. 

If you’ve struggled with back pain or instability in the hip during movements like squatting, adding supplemental adductor exercises each week could be life(style) changing!

3/15/22 WOD


Complete 3 rounds for quality of:

3RM Future Method Back Squat 
12 Powell Raise (ea)

Then, complete 4 rounds for max reps:

In :90…
8 Sumo Deadlift (225/185)
Max Double Unders
-Rest :90-


Lying Med Ball Partner Chest Pass

DB Bench Press

Then, complete 8 rounds for time:

2 Alt DB Snatches (100/70)
6 Burpees-over-DB
8 Chest-2-Bar Pull Ups

Then, complete the following in as few sets as possible: 

100 Banded Tricep Extensions