But as we get older and get away from playing sports, our movements become more and more front-to-back: We run, walk, cycle, bench press, squat, and perform other exercises in this sagittal plane, but don’t move laterally. “If you look at athletic movement, a lot of it occurs not just in what’s called the sagittal plane, but there are lateral, side-to-side movements that make a big difference,” says Nelson. The Benefits Abduction and Adduction for Your Workouts But you’re also going to get, in the first 15 degrees or so of the lift, a lot of recruitment from your suprispinatus,” one of the muscles of your rotator cuff. “They’re the prime movers in shoulder abduction. When you abduct your shoulders, as in a lateral raise, you use all three heads of the deltoid, or cap of the shoulder, says Guillermo Escalante, DSc, C.S.C.S, a professor at California State University San Bernardino and NASM’s subject matter expert for the Bodybuilding and Physique Coaching certification. Torch Your Triceps With This Cable Pull-Apart.Your iloitibial band, or “IT band,” also gets involved, though it’s not a muscle-it’s a bundle of a type of tissue called fascia. One of the primary muscles used is the gluteus medius, a muscle that lifts your leg to the side and rotates your hip to the outside. When you abduct your legs, as in a clamshell exercise, you’re using the muscles that run from the outside of your hip down to the outside of your knee, he explains. To remember this term, you might think of your arm or leg being “abducted” from your torso, Nobbe says. What is Abduction?Ībduction is the opposite of adduction: Instead of bringing the limb back to the body, abduction refers to a limb moving away from the midline of the body. Along with some other small muscles, these three are found on the inside of your thigh, stretching from your groin down to your knee. “You’ve got your adductor longus, adductor brevis, and adductor magnus,” Nobbe explains. ![]() The muscles that perform adduction in your lower body are often called “adductor muscles” as a group. Bringing your arms from the side-like when you’re bringing weights down from a lateral raise-recruits muscles including your pectoralis major, your subscapularis and infraspinatus, two of the four muscles of your rotator cuff, Nobbe says. Usually adduction (and abduction) is used to refer to moving limbs to and from the sides, or from a lateral position. ![]() Try This Cable Fly Finisher to Crush Your Chest.To remember the term, Nelson says, think about this as “when a body part moves towards the midline of the body, we’re ‘adding’ something to the body,” so it’s adduction. Or if your leg is out to the side in a lateral lunge and you bring it back to center, that’s adduction. So if your arms are out in a “T” shape and then you bring them down to your sides, that’s adduction. What is Adduction?Īdduction refers to a movement when one of your limbs moves towards the center line of your body-often referred to as the midpoint-an imaginary vertical line that goes from the top of your head straight down to the ground. Here’s how to tell abduction from adduction, why each form of movement is important, and how to train these movements in your workouts to be a stronger, more resilient lifter, athlete, and and all-around human. To distinguish the two movements with clients and athletes, coaches like Nelson will pronounce abduction as “A-B-duction,” and adduction as “A-D-duction.” People often mix them up “because they sound so similar,” says Mike Nelson, Ph.D, C.S.C.S., an associate professor at the Carrick Institute. The key is keeping them straight, and understanding the difference between the two. “Training in different planes of motion is going to increase your ability to perform, increase your tolerance to injury, and promote injury prevention,” Nobbe says.Ībduction and adduction are fundamental movement patterns that every gym-goer should be training, and they apply to more than just your thighs. ![]() Those machines can be fun to load up the weight and rack out-but adduction and abduction mean much more to your physique and movement than just squeezing your thighs, says Jarrod Nobbe, C.S.C.S., the head weightlifting coach for the Athletic Lab Weightlifting team and Garage Gym Reviews. The thigh abduction and adduction machines are the two that act like giant Thigh-Masters, with upright bench seats and leg pads that you squeeze together or press apart. IF YOU'RE FAMILIAR with the words “abduction” and “adduction” but you're not exactly sure what they mean, you've probably spent some time on the floor of a big box gym and perused all of the machines.
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