VIDEO DEMO
Long-pause adduction
Progression of Seated Adductor Machine
PROGRESSION · HOW TO DO IT
Long-pause adduction
These steps are written specifically for the Long-pause adduction. Follow them in order and stop before you lose the position.
- 01Set up your version
Set up specifically for the Long-pause adduction. Sit fully back on the machine and set the pads so the thighs begin apart in a comfortable stretch.
- 02Move the pattern
Keep the pelvis still as you bring the knees toward each other against the pads.
- 03Match the demand
Hold the named position without drifting, then exit it under control.
- 04Finish with control
Pause when the pads meet, then allow the legs to open slowly without bouncing into the end range. Return to the stretch without bouncing.
START WHERE YOU CAN WIN
Regress the demand
EARN THE NEXT STEP
Progress the ownership
More about this movement
ADDUCTORS & GROIN / 37
Long-pause adduction
Sets: 3–4 · Reps: 10–20
Long-pause adduction is a progression of Seated Adductor Machine. Use the written card above for its exact setup and execution.
Short range: Short range means the target muscle finishes squeezed in its shortened position.
WHY IT EARNS A SPOT
Own the position,
then earn the load.
The machine gives the adductors direct, measurable loading and lets the starting width expand only as far as the athlete can control.