Eccentric Overload Adduction

Select a weight slightly heavier than you normally use, with which you can perform the return phase very slowly.

Squeeze your legs together at a normal or slightly assisted speed (you can use your hands on the outside of your knees to assist lightly if needed).

Once the pads are together, begin the hardest part of the movement: return to the starting position extremely slowly, taking 5-8 seconds.

Focus entirely on resisting the weight and controlling the descent during the return phase. Repeat with control.