Abductors and adductors

Carnhot

If these machines are as useless as everyone seems to think, why do gyms give them floor space?
*disclaimer: I don't use them.*

Sam_I_Am77

Carnhot wrote: »

If these machines are as useless as everyone seems to think, why do gyms give them floor space?
*disclaimer: I don't use them.*

No machine is useless, every machine is a tool that has a purpose; the user just needs to find the purpose. Now, there are definitely more optimal ways to train certain muscle groups but that doesn't mean something is bad. For instance, I personally find little purpose for the Leg Press because most people are more quad dominant than hamstring dominant but that doesn't mean the Leg Press is useless as it can have a purpose for some.

On MFP the majority of the time when somebody asks about leg or lower body development you'll see everybody jump in with "Squat" and "Deadlift" and such quotes as "squatting is a natural movement, everybody can squat." While I also maintain that squatting and deadlifting are two of the best exercises one can do; everybody can squat but not everybody can squat properly. It's not uncommon, especially for somebody that is un-trained, to have poor glute and hamstring strength which makes doing a correct squat very difficult. When that happens sometimes other exercises and sometimes even machines can help develop the strength they need so they can squat or deadlift. Not sure if that answers your question or not, hopefully that helps a little.

punkeson

I rate these machines but agree they seem to get a bad press! I'm a big Bret Contreras fan and he advocates training glutes in as many different ways as possible to get the best results. My main glute exercises are still squats, lunges, weighted glute bridges and deadlifts but I still use these machines and seated leg curls once as week with varying rep ranges for variety. When using the abductor I hold the movement for a second and my lower body literally shakes! I feel it in my glutes in a different way to any other exercise. So yes, I definitely recommend them as an addition to the main compound exercises.

summerkissed

^^As said above and ^^

A lot of people with knee and back issues are dominate in the quads and hamstrings (but not as much as quads) the less used stabilizer muscles add/abductors are weak causing an instability and thus knee and back pain! (Very generalized explanation) So no they are not useless machines at all!! I'm one of those people and since doing exercises to isolate and strengthen these muscles I've gotten relief.

juggernaut1974

Carnhot wrote: »

If these machines are as useless as everyone seems to think, why do gyms give them floor space?
*disclaimer: I don't use them.*

Because if gyms based square footage allocation on usefulness vs. popularity, they'd all be full of nothing but cages and dumbbells.

(I kid...sort of)

Carnhot

OK. That all makes sense. Thanks.

juggernaut1974

Relevant gif

summerkissed

juggernaut1974 wrote: »

Relevant gif

Bwahahaha so that's why my old gym had that machine facing the wall

jemhh

juggernaut1974 wrote: »

Relevant gif

That reminds me of one of my favorite gifs:

Bret Contreras

The first rule of hip thrusting: Never make direct eye contact while hip thrusting or when someone else is hip thrusting…things can get awkward rather quickly.

punkeson

Love him!

kshama2001

I use the abductor and adductor machines because of the sideways movements in yoga. That said, if I am short on time, those are the ones I skip.

Cherimoose

Carnhot wrote: »

If these machines are as useless as everyone seems to think, why do gyms give them floor space?

Same reason health food stores sell ice cream. Some people want them.

The main reasons that people say that most newbies should avoid them is:

- they're isolation machines, meaning only 1 joint moves.. which tends to be an inefficient use of time.
- it doesn't target the fat layer there, a common concern for women.
- like all isolation machines, it doesn't train the muscles to coordinate with other muscle groups, like they normally do. That's sorta like a quarterback training by himself.

I would also add that adductors & abductors are mostly stabilizers, not heavy lifters. So the machines tend to overwork the muscles compared with how they function in the real world. Which might be fine if a physiotherapist recommended them to you.. or you're trying to bulk up those areas.

wideturn

I like using the machines right now because I've taken a long break from exercising, and while I have been able to squat and dead lift heavy before, I sure can't do it now! I like that the machines, generally speaking, set you up for success and it is fairly easy to keep good form. I'm going to train on them for a few weeks before going back to free weights again.
**I'm not a professional, nor do I have a personal trainer, so take what I said with a grain of salt...

jemhh

I do abduction exercises with and without bands at home. I can't bring myself to do them in the gym. Especially not clam shells for some reason. I'll do glute bridges and all but not those.

Stoshew71

They are good for runners.

Carnhot

Thanks, all. Makes sense.

AnvilHead

juggernaut1974 wrote: »

Relevant gif

...which is why it's sometimes referred to as the "Yes/No machine".

daniwilford

Carnhot wrote: »

If these machines are as useless as everyone seems to think, why do gyms give them floor space?
*disclaimer: I don't use them.*

When I went to a physical therapist for help with upper back pain, she prescribed clam shells then added resistance band exercise and then I graduated to this machine. Because I was over working certain muscles and under using my hips, she specifically wanted me to isolate and target certain muscles. This was one of several exercises that allowed me to do the cardio I enjoy without pain.