I’m sitting outside drinking iced tea under an umbrella … with a back of ice on my groin.
It’s not as hot out here as it was in Miami, but it’s still pretty humid. So, this bag of ice is helping to cool me down. That isn’t why I’m using it, however.
Recently, I (re) injured myself. I thought it was my hip – generally. But I have narrowed it down to my adductor-area. And I am in the process of fixing it.
I injured my inner thigh (adductor pull/strain/whatever) years ago on the very first day I tried split-snatching. But, ironically, after I healed up, my work on the split snatch actually made me LESS likely to have a future groin injury.
Because there are really only two ways to hit your adductors HARD in a workout: really wide stance work (like sumo deads, wide squats, etc); and split stance work (bulgarian split squats, step ups, split snatches, etc).
For YEARS, I did (at least) 5 sessions of split snatching per week. I went through a long period where I did between 9 and 13 sessions in each one of those. Near the end of this madness, my snatches were up over 200 pounds, and I was coming up near those weights at every single session. In other words, my inner thighs got HUGE. Seriously…
There was a point at which my jeans size went from a 30 inch waiste to a 36 inch waist – while my literal WAIST was still only 31 inches. I just couldn’t get those darn things over my thighs!
My look and style suffered greatly. I call this my “jock” period. It was horrible from a clothing standpoint. But, from a performance and injury prevention standpoint, it was awesome!
The adductors play a massive role in lower-body movement, and are larger (should be) in mass than the hamstrings.
Injured By NOT Snatching?
Problem was that after my 9 month layoff from training, I didn’t get back to snatching. So, when I started my Deadlift Nemesis 90 Day Challenge (and because I sumo) my inner thighs have had to start working hard again. That – by itself – would be a good thing, not a bad thing!
My mistake was that I’d created an imbalance for myself. My quads and hamstrings have been built back up through a lot of squatting and RDL’s, my mobility has proven to be better than ever (I can front squat, rock bottom, barefoot!), but my adductors are NOT as strong as they used to be – not even close.
My total lack of snatches has proven to be an issue. However, now that I have already injured myself, split snatches heavy are out of the question.
Instead, I’m going to start doing daily Bulgarian Split squats. I’ve been experimenting a lot with different adductor work, and I’ve found these to hit the exact spot I’m hurting directly and hard. I will become a Bulgarian Split Squat master, baby.
I will continue to Sumo Deadlift The heavy pulling (for the Challenge) will be restricted to RDL’s for now, as those are helping me, not hurting me.
(NOTE: I’ve found that pulling heavy conventional didn’t help at all – which was interesting in its own right.)
Nemesis To The Rescue!
Other than THAT, however, my Deadlift Nemesis program is actually going better than expected. The adductor injury isn’t because of the program, but because I stupidly allowed an imbalance to come out and bite me!
As I’ve mentioned previously, one of the things I like about the Nemesis Program is that if forces you do deal with your shit (aka, your imbalances). You simply can’t survive a training program like this unless you are constantly attacking your weaknesses and turning them into strengths.
That’s what I’m planning. And as a result, my Sumo Deadlift will go UP.
I’ll keep you UPdated.