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Thread: Squat check - adductor & psoas pain

  1. #1
    Join Date
    Aug 2017
    Location
    Hamburg, Germany
    Posts
    19

    Exclamation Squat check - adductor & psoas pain

    • starting strength seminar april 2024
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    Hey,

    I'm trying to keep it short:
    • 28 year old male from Hamburg, Germany
    • Height: 167cm (5 foot 6)
    • Did some calisthenics, TRX training & running last couple of years with some unfortunate injuries.
    • Started SS NLP 25/09/2017 at 63.2 KG (139 lbs) bodyweight
    • My sacroiliac joint is blocked some times and my symphysis is sometimes displaced which results a pulling pain in the right hip flexors.

    Starting numbers:
    • Squat: 52.5 KG (116 lbs)
    • Press: 35 KG (77 lbs)
    • DL: 60 KG (132 lbs)
    • Bench: 47.5 KG (105)

    In retrospect I did some too big jumps in weight and since my feet are pretty flat I should have used squat shoes from the beginning. So here I pulled my adductor longus while grinding out ugly ass squats in socks in a cheap gym with slippery floors. That was a 75 KG (165 lbs) squat at 65 KG (143 lbs) bodyweight: YouTube

    So I paused training for 2 weeks, deloaded by 45% and used 2.5 KG (5 lbs) jumps from training to training. That went pretty good. After the trainings I sometimes experienced some light pulling sensation in my adductor tendons, posas major and iliacus.
    My last two workouts resulted in a pretty bad pulling pain in the hip flexors. I'm not sure if the problems are caused by improper form or my fucked up symphysis. I figured I could try rotating my feet out a bit more since this seems to ease up my adductors when doing bodyweight squats.

    Here are my last 3 work sets with 65 KG (143 lbs) at 68.1 KG (150 lbs):


    YouTube


    YouTube


    YouTube

    I'm thankful for any feedback!

    Kind regards.

  2. #2
    Join Date
    Feb 2016
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    Camino, CA
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    Default

    All of your videos show as unavailable for me.

  3. #3
    Join Date
    Aug 2017
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    Default

    Quote Originally Posted by Jeff Illingworth View Post
    All of your videos show as unavailable for me.
    Sry, should be fixed now...

  4. #4
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    Feb 2016
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    Default

    Widen your stance and drive your feet out.

  5. #5
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    Sorry, I meant drive your knees out.

  6. #6
    Join Date
    Aug 2017
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    Hamburg, Germany
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    Default Update

    Update 2017-11-18:

    Current numbers: -- starting numbers:
    • Bodyweight: 69 KG (152 lbs) -- 63.2 KG (139 lbs)
    • Squat: 67.5 KG (149 lbs) -- 52.5 KG (116 lbs)
    • Press: 37.5 KG (83 lbs) -- 35 KG (77 lbs)
    • DL: 97.5 KG (215 lbs) -- 60 KG (132 lbs)
    • Bench: 55 KG (121 lbs) -- 47.5 KG (105 lbs)


    So I tried again with a narrower stance and tried to drive knees out more like Jeff Illingworth recommended.

    Here are the 3 working sets:






  7. #7
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    Garage of GainzZz
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    Wider, not narrower, stance.

    That being said, how did these feel?

  8. #8
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    Ditto Satch.

  9. #9
    Join Date
    Aug 2017
    Location
    Hamburg, Germany
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    Default

    Quote Originally Posted by Satch12879 View Post
    Wider, not narrower, stance.

    That being said, how did these feel?
    Well, my heels were a bit wider in the first sets I posted. A bit wider than shoulder width actually. Now in the last training I tried heels at about shoulder width and rotated out about 40°-45°. With a smaller angele I somehow can't get my knees out.

    These sets felt a lot better. I had a little pinching in the hip flexors after Training but that was it. Could be the changes in form, could just have had a good day concerning that wired pubic bone displacement I have from time to time. I don't know man..

  10. #10
    Join Date
    Dec 2016
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    157

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    starting strength coach development program
    You are going too deep. Try to warm up your hips with back and forth leg swings.

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