One major advantage of the Copenhagen plank is that theres little chance that you'll get bored. The Copenhagen plank hold, which is the static version of this exercise, is the main variation used in rehab programs targeting the groin muscles. It is a fairly technical exercise; for this reason, we will describe in detail how to perform it successfully and apply regressions or progressions when needed. Clam shells, for example, along with lots of glute exercises, will help strengthen these outer hip muscles which is undoubtedly important. Copenhagen Plank Progressions - YouTube But ALSO think about driving or pushing the knee of the top leg INTO the bench or table. Here are some options: Also known as the Vasisthasana in yoga, the side plank is excellent for strengthening the core muscles and activating stabilizer muscles. First up, let's have a look at the anatomy of the groin. Cookie Notice 2. Copenhagen plank, commonly referred to as adductor side plank, is a fantastic exercise to strengthen your hips, glutes, and core. [1], [2]. In another study by Haroy and colleagues (2018), a group of male soccer players completed a 36-week long adductor strengthening program using the Copenhagen Adduction exercise. Haroy J, et al. Subscribe to receive exclusive updates, deals, 10% off any program, and access to our private monthly research review. Abductors bring your leg away from your body, just like an alien abduction takes a person away from Earth. While the Copenhagen adduction exercise doesn't appear to be functional, Haroy et al i Show more Shop the E3 Rehab store Copenhagen Planks for Strength and Reducing Risk of Groin Injury. Squeeze your thighs to hold this position. In addition to strengthening the adductors, the Copenhagen plank also contains the elements of a normal side plank, meaning it has a side effect of strengthening a variety of core muscles . Scand J Med Sci Sports. The lower-body and core exercise is no joke. Do you want to be doing more core strengthening exercises like Copenhagen Plank? However, there are many ways the exercise difficulty level can be scaled up or down depending on your abilities. An individual starts by lying on his or her side with the forearm supported on the floor and the top leg being held by a partner at either the ankle or the knee. Copenhagen Plank Variations. Previously, Kristen was the Chief Content Officer at aSweatLife.com, where she led content and editorial strategy. Bracing your core and keeping your obliques and abdominals tight, lift your hips off the floor so your back is straight. Copenhagen planks can fit into a program where any abdominal or core exercise can go. To make things harder, you can also include a dynamic hip movement by lowering and raising your hip to the ground or using a suspension trainder instead of a bench. Stronger adduction means you can move your leg with more power and precision. Similar to the Nordic hamstring exercise, the Copenhagen adduction exercise (CAE) is a bodyweight movement popularized by Danish researchers and sports therapists. Return the hips to the floor under control. These should be performed slowly and with control. Here are some of the many benefits of Copenhagen Plank: Copenhagen Plank is a great exercise to target your adductors or inner thigh muscles. This helps strengthen the deep core muscles, essential for everyday activities like lifting or carrying heavy loads. Smith Machine Bench Press: Is It Right for You? Copenhagen Side Plank w/ Leg Lift There's really nothing fancy here. It is also great for improving core strength and stability, especially in the obliques. What muscles does the Copenhagen Plank work? By clicking Accept All Cookies, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. Ensuring you are actively training for adduction strength as well as abduction strength will provide more overall benefits. Strengthening your adductors through Copenhagen Plank will help create balance in the hip area and reduce injury chances. Start with the top leg bent, and slowly move the bottom leg and body up and down. This can make Copenhagen Planks a critical exercise in your strength training plan to help reduce groin injuries. This information highlights the importance of hip adduction strength for reducing the risk of groin related injuries and maximizing the function of the hip and groin. Plus, the exercise works your shoulder stability, particularly if you perform the exercise on your palm rather than your forearm, which reduces the surface area youre balancing on, she adds. Find the right variation that provides zero pain. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); All Content Copyright Roman Fitness Systems 2019. Copenhagen plank is a side plank variation that targets our adductors or inner thigh muscles. For non-athletes, the exercise can simply help to create better hip stability, which is associated with reduced risk of back, hip and knee injuries as well as better posture. The best way to do a Copenhagen Plank: Method, Advantages, and Variations - Global. This will mean as you place your leg on the raised surface, and lift your hips, your back should naturally be nice and straight. Keep your core engaged and stable during the exercise by contracting the muscles in your abdomen. While it may seem daunting at first, with some practice and focus on the techniques, youll be nailing this exercise in no time. Here are 3 progressions that I like: Option #1: Squat Progression Level 1 - Bodyweight Squat. Your abductors also help stabilize your leg, preventing your knee from collapsing when youre balancing on just one foot, she adds. Copenhagen plank is a side plank variation that targets our adductors or inner thigh muscles. Thanks for reading. While nutrition plays an important role, adding exercise into your routine improves the process of achieving your goal. During an 8-week preseason, they performed multiple sessions a week (starting with 2 weekly sessions, 1 set, 3-5 reps per side), while progressively increasing the repetitions (working up to 3 weekly sessions, 1 set, 12-15 reps per side). Simply, when our abdominals contract, our adductors are primed to contract also. The Copenhagen is a little bit different, according to Samuel. Check out the video and please leave any questions or comments below. Engage core, grounding through left elbow and side of left foot, and lift hips and knees off the floor. Or, try driving your bottom knee up so it's in line with your hips, keeping it bent at a 90-degree angle, suggests Ros. Lift the hips up until your body is in a straight line with the lower leg off the floor and hold. Few Exercises Are as Difficult as the "Copenhagen Plank" - InsideHook The Copenhagen plank, also known as the Copenhagen adductor plank due to its target muscles, or the Copenhagen plank hold, is a more challenging side plank variation. Build Serious Abs Strength with this Side Plank Series Prone Cobra Push Up How to, Benefits and Muscles Worked, Featured image and video demonstration credit AchieveFitnessBoston. What are the techniques to master the Copenhagen Plank?. Is the Copenhagen Adduction Exercise Smart for Groin Injuries? In team. How can I make the Copenhagen Plank harder? Its mainly used to strengthen the groin and hip muscles. This variation requires more balance and stability to maintain the position. As the muscles worked in the Copenhagen plank are mainly those in the inner thigh area. These muscles are responsible for moving your legs to the center of your body. Related article: Advanced Plank Exercises for Insane Core Strength. Gently tap your butt to a chair and stand back up. Hip adductor muscle strength is reduced preceding and during the onset of groin pain in elite junior Australian football players. The adductors make up one of the biggest muscle groups in your lower body. Now you're not only like working the adductors in the leg that's on top of the bench, but you're also using your hip flexors to bring the bottom leg [up to] 90 degrees, she explains. Orthop J Sports Med. The Copenhagen plank is a great way to test the strength of your leg adductors and work on building up those muscles! Does it affect your daily workout routine? If you do it right, you should be giving everything you have for seconds. B. This regression involves performing the side plank on the forearm rather than extending the arm fully to increase stability. Place right foot on top of a bench and rest left toes gently on the floor. Hold this position for a minimum of 15 seconds, 3-4 times on each side, Keep your core, glutes, and back engaged throughout to maintain the correct posture, If the knee of your top leg is feeling uncomfortable during the plank hold, bend it on the bench to decrease the strain in that area, If performing this exercise on a hard floor, place a mat under your body to provide more comfort to your hand. That said, make sure to schedule it for the beginning of your mat workout (the way you want to do dips or pull-ups before getting into the heavy stuff . If you notice your form is breaking down, consider scaling back to a modification. Elevate your feet onto a box or bench while doing the Copenhagen plank to increase the intensity. However, this could take away the focus from the adductors and shift it more onto the core and shoulders. Regularly practicing Copenhagen planks, however, can strengthen these key lower-body muscles and help keep injuries at bay. Press into side plank position. Want to master even more moves? This will help ensure that your hips dont drop or sway during the exercise. Just like the abdominal muscles, they often work in everyday life as stabilizers, not necessarily movers. Combine Copenhagen Planks and Minibands for Multiplanar Ab Strength 5.1K views 3 years ago Here I have one of my awesome clients Mitch performing a modified regression of the Copenhagen plank as he's performing it with his knee, shin, foot, and ankle on the. The Copenhagen Plank, or the Copenhagen Side Plank, is a side plank variation that, in addition to training the abdominals, targets the adductor (groin) muscles. Lift one arm off the ground and extend it forward while doing the Copenhagen plank for an added challenge. This is a dynamic alternative that can be applied at any regression or progression stage to increase intensity and difficulty. For even more stability challenges, move off of your forearm and onto your hand. If you're performing the exercise with your right arm on the floor, for example, you'll fire up your right side's obliques and left leg's adductors and abductors, she adds. However, it can also be used as a full body conditioning exercise, as it also requires the engagement of the core and, to some extent, the shoulders and back. Hary et al (2018). Numerous studies have shown a correlation between hip adductor strength and groin related injuries. It is an intense exercise that requires a lot of balance and strength to execute correctly. Lift the hips up until your body is in a straight line with the lower leg off the floor. Remember the Copenhagen keys: maintain stability and squeeze your glutes and shoulder blades while fighting off rotation in both directions. Bourne M, et al. The Copenhagen Hold: The Toughest Plank Variation You Aren't Doing If you dont have a bench or other suitable support, you could also use a training buddy to help you perform this exercise. This variation requires you to alternate between a high plank and low plank position while keeping your core engaged and stable throughout the motion. Generally speaking, I think core exercise can be sprinkled in every training session during rest periods from major strength movements. and our ). From here we are going to raise our hips up by contracting our adductors until are hips are in a straight line. Every time you take a stride, you're essentially on the one leg, she explains. Theyre one of the major muscle groups that help us move side to side. By the end of this article, you will clearly understand the vital aspect of the most challenging exercise and learn the essential techniques needed to master the Copenhagen plank.. Exercises You Should Be Doing: Copenhagen Side Plank Shenanigans C. Then, lift left foot off the ground so it's hovering a few inches below right foot. Your bottom leg can be straight if using a chair or bench, or it can be bent if the surface prevents you from straightening the leg, such as when using an ottoman or couch. The Copenhagen plank looks a bit like a side plank: Youre leaning on your hand or elbow, other arm away from the ground, trying to hold your body in a rigid position. Fortunately, with side plank variations its not so difficult. The Copenhagen plank lift is a dynamic variation of the Copenhagen plank for adductor strength and hip stability. If youre an athlete, then, theyre a crucial part of most sports. How to Perform and Progress the Copenhagen Plank The basic idea is to support your upper body on your forearm or hand, while your leg is supported on a bench or another object. The Copenhagen plank or Copenhagen adduction exercise is a side plank variation that targets the muscles of the inner thigh and groin, the adductors. To get even more bang for your buck when it comes to strength training, turn to the Copenhagen plank, a side plank's leveled-up cousin that tests your core and lower-body strength. Welltech. 1. The Copenhagen Hold, as shown below, is a unique plank variation that specifically targets the musculature of the inner groin. This will increase the resistance on your deep core muscles, making it more challenging to hold the position for longer. As the Copenhagen plank aims to strengthen the hips, it would be ideal to start by performing some hip mobility exercises to warm the muscles up and improve the range of motion. Haroy J et al. You wouldn't feel side plank in your chest. Don't let your chest collapse, so keep the top hand on your hip, or extended towards the ceiling. Preseason hip/groin strength and HAGOS scores are associated with subsequent injury in professional male soccer players. 3 Killer Side Plank Variations to Build Your Obliques Groin injuries are particularly common in sports that involve kicking, running or even jumping and weakness in adduction strength has recently been highlighted as a root cause in new research. We may earn a commission from links on this page. Youll notice the closer you get your knee to the bench, the easier it becomes as youre working with less lever. This plank variation challenges even the strongest coreand gives runners an extra form boost, too. Want to learn more? Popular with Strength Coaches and Physical Therapists alike, the movement can help improve lumbopelvic stability, core strength, and healthy hip function. Due to these groin related injuries, there are a significant number of athletes being taken out of games, missing seasons, or even having to retire early. This is great if youre starting out and also if this bugs your knee (which well get to) this option takes the knee out of the equation since itll be resting on the bench. Do that. Our website content, services, and products are not intended to serve as medical advice and are intended for informational and educational purposes only. The Copenhagen plank, or Copenhagen adduction exercise, is a side plank variation that targets the muscles of the inner thigh and groin- the adductors. 2019:1-34. All rights reserved. How to Do a Copenhagen Plank for Strong Thighs and Core The Copenhagen plank is a unilateral exercise, meaning it targets just one side of the body at a time. This will engage and strengthen more muscles in your arms, shoulders, and core. So what are the techniques to master the Copenhagen plank? By accepting all cookies, you agree to our use of cookies to deliver and maintain our services and site, improve the quality of Reddit, personalize Reddit content and advertising, and measure the effectiveness of advertising. The Copenhagen Plank is very simple, all you need is a chair or bench. These modifications will add extra difficulty to the Copenhagen Plank and challenge your core and stabilizer muscles. For athletes, this is a huge competitive advantage and means better kicking power. If youre still not comfortable with that, you may need to do side planks (from the knees is fine) to build up your core strength, and look elsewhere for adductor exercises. These adductor muscles include the: adductor longus, adductor brevis, adductor magnus, and gracillis. To make the Copenhagen adductor plank even harder, you could also switch the support system to a suspended one. Start in a side-lying position with your elbow placed directly under your shoulder and the feet stacked one on top of the other or with the feet slightly wider apart. 2017;45(13):3052-3059. Benefits of the Copenhagen Plank. BJSM. Copenhagen planks are mainly aimed at improving strength in your hip and groin muscles, known as adductors; however, they also work the core and more specifically, the obliques. Remember to maintain proper form throughout the exercise and stop immediately if you feel pain or discomfort. I wouldn't recommend more than 25 seconds or 10 slow breaths per side per set, she adds. In this exercise guide, weve got tips on how to do the Copenhagen plank properly, the muscles worked, benefits and things to consider when doing the movement. How to Do the Copenhagen Plank: Technique and Popular Progressions Position your elbow directly under your shoulder as if you were doing a side plank. Once you have mastered the basic form of the Copenhagen Plank, you can progress to more advanced variations. In 2013, Serner and colleagues compared 8 adductor exercises and found the Copenhagen adduction exercise to elicit high activation of the adductor longus. A. But what makes the Copenhagen special is that you do not rest your feet or knees on the ground. Many people find it challenging to hold this position for 30 seconds or more, but it is a great way to see how strong your leg adductors are!
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