This will add extra tension and difficulty to the exercise, targeting your adductors more effectively. Losing weight can be a challenge, but its definitely doable. Normally when we think side plank, we prioritize bracing our entire core. The Copenhagen Plank is very simple, all you need is a chair or bench. Imagine your heels, butt, and back of your head are all touching a wall and your body forms a straight line in order to get the most benefit out of the exercise, she suggests. Copenhagen Sideplank Exercise Progressions and Regressions to [P]Rehab Your Groin [P]rehab 224K subscribers Subscribe 8.6K views 3 years ago FULL article here:. The individual then raises his or her body and the bottom leg up, until the feet touch and the body is in a straight line. Some of the most common exercises to target the inner thighs include. According to experts, squatting is one of the most effective exercises for improving athletic performance. What are the risk factors for Copenhagen Plank? Check out the video and please leave any questions or comments below. Jeff Tomko is a freelance fitness writer who has written for Muscle and Fitness, Men's Fitness, and Men's Health. ACL Rehab - E3 Rehab While it may seem daunting at first, with some practice and focus on the techniques, youll be nailing this exercise in no time. The groin is a loosely defined term and what we are actually going to focus on is the adductor group of muscles. As well as developing hip strength, the Copenhagen plank is also a great way to activate the core muscles, especially the obliques. Here are 3 progressions that I like: Option #1: Squat Progression Level 1 - Bodyweight Squat. Once you have mastered the regular two-leg Copenhagen plank, try doing it on a single leg for an extra challenge. Similar to a standard side plank, your obliques are required to help create stability as you hold the position. Lift one arm off the ground and extend it forward while doing the Copenhagen plank for an added challenge. The exercise is isometric, which means you hold your body in one position while contracting your muscles. Make sure to keep your shoulders and chest aligned throughout the exercise. David is a writer and strength coach and co-owner of Roman Fitness Systems. To progress, straighten the top leg and perform the same movement. Ultimately, the benefit of stronger adductors is the reduce risk of groin injuries and pain. The knees caving in is often the cause of many injuries. What are the techniques to master the Copenhagen Plank?. It is also important to keep your legs wide when performing Copenhagen plank, as this will target the adductor muscles more effectively and add an extra challenge to the exercise. Copenhagen Planks - How to, Muscles Worked and Benefits "We're working on the (inside) to counteract all the strong . The adductor group's action is to well, adduct the leg which means bringing your leg closer to the midline. In team practices, a partner can stand up and hold your leg while youre doing the exercise. Generally speaking, I think core exercise can be sprinkled in every training session during rest periods from major strength movements. 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! Smith Machine Bench Press: Is It Right for You? While holding the plank position, the stabilizer muscles in your core will need to work extra hard to keep your body which is being supported only by the foot resting on the bench in place. It is a difficult move that requires you to hold yourself up in an isometric contraction while focusing on firing the adductor muscles. Squeeze your inner thigh muscles hard so that right thigh . C. Then, lift left foot off the ground so it's hovering a few inches below right foot. The Copenhagen plank comes with a range of variations that can either decrease or increase the intensity and help you progress in your adductor strengthening program. The Copenhagen plank or Copenhagen adduction exercise is a side plank variation that targets the muscles of the inner thigh and groin, the adductors. In this article, we will discuss how to perform the Copenhagen side plank correctly, different variations of it, and alternative exercises to work on effectively strengthening your adductors. Being able to master the Copenhagen plank will help you in other aspects of your workout, as strong adductors are essential for stabilization and balance, as well as helping to prevent injury. Similar to the Nordic hamstring exercise, the Copenhagen adduction exercise (CAE) is a bodyweight movement popularized by Danish researchers and sports therapists. 2. Once the static version becomes to hard, we can simply introduce some movement and perform the copenhagen plank for reps instead of time. Countless studies have shown that the Copenhagen adductor plank is second-to-none when it comes to developing adductor strength. How to Do the Copenhagen Plank: Technique and Popular Progressions 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. We suggest starting about two inches out. Simply, when our abdominals contract, our adductors are primed to contract also. Bracing your core and keeping your obliques and abdominals tight, lift your hips off the floor so your back is straight. Few Exercises Are as Difficult as the "Copenhagen Plank" - InsideHook Copenhagen plank is a side plank variation that targets our adductors or inner thigh muscles. Performing squats build muscle strength, joint stability, and proper form. By working mainly on the groin muscles in our legs, the Copenhagen plank benefits the hips and adductors by making them stronger and decreasing the risk of strains and injuries. If your form is otherwise great, but you still have knee pain, thats a sign something might be off, and I would refer you to a physical therapist, athletic trainer, or other pain specialist. 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. Copenhagen Side Plank w/ Leg Lift There's really nothing fancy here. How to: Copenhagen Plank Primary Muscles Used:Upper Legs, Hip Adductors Exercise Families:Hip Adduction Equipment:Chair Trainer:Kayla Itsines Lying l Sign Up Sweat Programs Articles Community Support Many of the muscles in this group are thin and can be prone to tears or strains (pulls), so the researchers used this exercise to strengthen the adductors. Fortunately, with side plank variations its not so difficult. Cookie Notice For this progression, you will hold the same side plank position but move your chest toward the ground in a slow, controlled movement. Hary et al (2018). Exercises You Should Be Doing: Copenhagen Side Plank Shenanigans Related article: Advanced Plank Exercises for Insane Core Strength. This regression involves performing the side plank on the forearm rather than extending the arm fully to increase stability. Youll also notice that youre actually set up in a position that mirrors a runner's stride, so be aware of reinforcing a good, high-knee position, and make sure you can own it in the sagittal plane. Weve also included ways to progress and regress the movement to help adapt it to your current fitness level. Try a 10-second hold, repeated three times with rest in between as needed. Lie on left side of body with left elbow resting on the floor directly beneath left shoulder, both legs extended out to right side, and right arm extended toward ceiling. If you do it right, you should be giving everything you have for seconds. Copenhagen Planks for Strength and Reducing Risk of Groin Injury (Science-Based) E3 Rehab 26K views 2 years ago Adductor Mobility Flow [P]rehab 22K views 4 years ago 3 Core Exercises You Should. Forget counting your reps in minutes. 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. Focus on controlling your movements through the transition from one position to another, all while maintaining perfect form. Your #1 site for all things sports rehab, sports performance, and orthopedic rehabilitation is: https://www.sportsrehabexpert.com/http://www.annarbor.physio . You can make the exercise easier by doing a regular side plank and make it more challenging by bringing your legs closer together. From the static side plank position, you would then lift and drop your body using your abs to perform pulses. If the variation with the top leg straight is too challenging, you can either rest the bottom leg on the ground or bend the top knee. Advanced Plank Exercises for Insane Core Strength, Exercises That Will Help You Improve Your Grip Strength, Neck Pain: Simple Exercises to Improve Mobility and Combat Stiffness, Strengthen Your Feet With These Easy Toe Point Stretches, How to Keep Heels Down and Squat Like a Pro: Tips for Maximum Workout Benefits, Bodyweight Dips for Beginners: Progressions to Master the Exercise, From Tuck Planche to Advanced Tuck Planche: Your Step-By-Step Guide, 15 Advanced Dip Variations to Level Up Your Calisthenics Routine, The Best Bodyweight Pull Workout: Get Strong and Sculpted. Based on the look of it, you can probably guess that the Copenhagen plank is a seriously challenging move. 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. Check this article review of the best resistance bands: Torroband Resistance Bands: The Best Resistance Bands for Home Fitness. This will help ensure that your hips dont drop or sway during the exercise. [1], [2]. The reality is many people will naturally do movements and exercises that strengthen the hip abductors (the outside of the hips). Elevate your feet onto a box or bench while doing the Copenhagen plank to increase the intensity. Whether youre an athlete, a fitness enthusiast, or simply looking to enhance your hand strength, these exercises will help you achieve your goals. Place your top shin on the bench. Copenhagen Planks build eccentric strength in the groin as well as core stability. 2010;13(2):202-204. And since it is so challenging, its best to make this your first move of your core workout. 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. our rundown of the best bodyweight exercises that actually build strength, made male soccer players adductors stronger, Dipping the hips toward the ground and back up, repeatedly (This can be done in either position. And yet, [the inner and outer thighs are] often neglected parts of the body, so some people have weak adductors without really knowing it, she explains. 1) Set up with your head perpendicular to a bench and facing away. Strengthening the obliques helps to better stabilize the torso and spine, helping to promote better posture, as well as rotational strength. It is an intense exercise that requires a lot of balance and strength to execute correctly. The proper form for Copenhagen plank involves squeezing your legs together, keeping your core engaged and stable, breathing normally throughout the exercise, and keeping your shoulders in line with your chest. Similarly, the ability to protect your hips with stronger adduction, will help with weightlifting too and this subsequently means you can lift or train more intensity during squats, deadlifts and other exercises, which will lead to increased strength in other muscles such as the quads, glutes and hamstrings. There are many studies out there demonstrating the link between weak groin muscles and the prevalence of groin injuries in athletes. Serious imbalances can lead to compensated movement patterns and, in turn, an increased risk of injury, according to the American Council on Exercise. Always pick a difficulty level that you can maintain perfect form throughout. If you want to make the Copenhagen plank more challenging, you can try the following progressions: Take a narrower grip with your hands while doing the Copenhagen plank to increase the intensity. More broadly, you may think of the adductors as crucial stabilizer and core muscles. Looking to improve the strength, range of motion, and control of your hips to enhance your function and performance? So your next question might be why you should train them in the first place. If you notice your form is breaking down, consider scaling back to a modification. You set up a Copenhagen plank like a side plank, except you place your top foot on a bench while hovering your bottom foot in the air. Copenhagen Plank Variations. That's what makes this a great plank, Samuel says. Does it affect your daily workout routine? 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. 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, including your obliques. 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. Crow JF, et al. Lift your hips mostly with the top leg, but use some support from the bottom leg to help. The purpose of this blog is to discuss why Copenhagen Planks are an important consideration for rehab and injury reduction programs for the groin. 5) Take a deep exhale and engage your abs and glutes. 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. You can keep the bottom leg on the ground. Say you notice that its much easier to do a Copenhagen plank on your right side than your left, a potential sign of a muscle imbalance. If youre performing the exercise with your right arm on the floor, for example, youll fire up your right sides obliques and left legs adductors and abductors, she adds. ^ So interpreted in Carl Valle (2020-04-17), "Is the Copenhagen Adduction . B. This exercise is so effective that when an adductor strengthening programme, adding just ONE exercise, was implemented, groin injury rates fell by 41%. Place right foot on top of a bench and rest left toes gently on the floor. Welltech. This particular exercise you can do 1-2 times per week for 2-3 sets, and that will have you well on your toward stronger adductors, better posture, fewer injuries, and some compliments on your inner thighs. Once the traditional Copenhagen plank feels like childs play, up the ante by performing the exercise on your palm instead of your forearm. Although this may not sound like the most exciting muscle group to strengthen, it is actually incredibly important for healthy functional movement. This helps strengthen the deep core muscles, essential for everyday activities like lifting or carrying heavy loads. We will start with the easiest progression and work our way up to more advanced variations. Enter the Copenhagen Plank. Prone Cobra Push Up How to, Benefits and Muscles Worked, Featured image and video demonstration credit AchieveFitnessBoston. How often have you dismissed the plank? 7) Hold for 2-4 slow breaths, aiming for 7-10 second exhales. The Copenhagen plank is a unilateral exercise, meaning it targets just one side of the body at a time. Oh look, a neat little table of contents. To do this exercise, lie on your side with your feet and legs stacked, then prop yourself up on one arm while keeping the other arm extended. Shoulder Calisthenics Workout Bodyweight Training Arena, Full Body Calisthenics For Women Beginners | Female Calisthenics. That's the most common mistake you see in a Copenhagen plank because it's so hard to maintain that anti-rotation, she explains. The Ultimate Test of Strength: The Copenhagen Plank Idk I don't feel it in my core at all though. The Copenhagen Plank is very simple, all you need is a chair or bench. 6) Lift your bottom leg up so its parallel to the ground. Strong adductors means stronger abs and vice versa, and both help us shift out of the extended posture that most of us live in. This modified Copenhagen plank variation is aimed at beginners who need to strengthen their hip muscles but still dont have the strength required to perform the full version. You perform compound movements to train multiple major muscle groups at once, do HIIT workouts to get your heart pumping and muscles shaking, and use circuits to structure your workouts so you don't get distracted between sets. Keep your core engaged and stable during the exercise by contracting the muscles in your abdomen. Reddit and its partners use cookies and similar technologies to provide you with a better experience. We may earn a commission from links on this page. Furthermore, you must keep your body straight while holding the plank position. Start with as much of your leg on the support as possible. Important consideration: Some groin problems may have a secondary related abdominal issue. prohockeystrength.com., the official website of the Strength and Conditioning Association of Professional Hockey. When it comes to the Copenhagen plank, the more surface area of your leg that rests on the bench, the easier the exercise will be, says Ros. How to do a Copenhagen plank 1. Haroy J, et al. The adductor longus, adductor brevis, adductor magnus, pectineus, and gracilis are the muscles that are involved for adducting the hip, or bringing the leg closer to the midline. One of the primary benefits of the Copenhagen plank: It strengthens your hip abductors and adductors, muscles that are responsible for moving your leg away from or toward, respectively, the midline of your body, says Ros. In this article, we will discuss the progressions for mastering the bodyweight dip from complete beginners. 3 Killer Side Plank Variations to Build Your Obliques It stands to reason that strengthening your groin muscles will reduce the risk of injuring your groin, and that's exactly what the science says: And in particular, having strong eccentric adductor strength, or strength when your adductors are being lengthened which happens in a lot physical activities "seem important to consider, especially in prevention, as this resembles the situation where the muscle-tendinous structures are at the highest risk of injury" Serner et al (2014). For athletes, this is a huge competitive advantage and means better kicking power. This means you need to use the inner thigh muscle on that top leg to hold yourself up. The Copenhagen plank works your arms, shoulders, core, and adductors. As your adductors get stronger, slowly move more of your calf off the bench until just your foot is resting on it (the classic Copenhagen plank), she suggests. To begin with start with your knee on the chair. Copenhagen, Danish Kbenhavn, capital and largest city of Denmark. You want to be able to plant your feet and quickly turn to move in the opposite direction of your opponent. From here we are going to raise our hips up by contracting our adductors until are hips are in a straight line. All these variations are excellent alternatives to the Copenhagen Plank that you can use to challenge your core and build stability in different ways. 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. If you're performing the exercise with your right arm on the floor, for example, you'll. The adductor muscles also help support better athletic performance, especially in sports or activities that involve running or kicking. Again, youll hold a Copenhagen plank nowhere near the same amount of time you would a standard plank. A few important technique points: make sure your body is in a straight line, so contract your glute max bring your hips forward and keep your abs engaged so you don't arch your lower back. Copenhagen Sideplank Exercise Progressions and Regressions to [P]Rehab To master it, take note of the following techniques: Keeping the core and glute tight will help you maintain proper form throughout the duration of the exercise, as well as help to increase the intensity of the exercise. This plank variation challenges even the strongest coreand gives runners an extra form boost, too. The Copenhagen plank is the most challenging exercise known to humans. Position yourself in an extended side plank position, perpendicular to a bench, Place the top leg on the bench, using the internal part of your foot to support the hold, Extend out the bottom leg while keeping it off the floor, With your top hand, hold a kettlebell up from the handle, with the weight underside facing up (bottom-up), You can use a dumbbell to decrease the intensity and increase stability, If you need to regress this version, simply position yourself in a forearm side plank, Be sure to perform this on a well-leveled, smooth floor to avoid losing balance, Place yourself in a perpendicular position to a TRX, in an extended side plank position, Place your top foot on the TRX handle section, As an alternative to a TRX, you could use gymnastics rings or a thick elastic band as a support system, Raise up the TRX or rings to increase the intensity, Keep the body in position and avoid swinging by tensing all your muscles, from your adductors and glutes to your core and arm, Add weight to hold up to further increase the intensity. 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. Copenhagen Plank is an exercise to make your inner thigh muscles strong that can help reduce groin pain and injuries during sports activities. Place yourself in a perpendicular position to a bench, in a forearm side plank position, Place your upper leg on top of the bench and keep the bottom one off the floor, Place a mat under your arm to provide more comfort to your elbow, Keep the core engaged to maintain the correct posture, Use a lower bench to further decrease the intensity and support your back, Bend your upper leg on the bench and use that knee as support to reduce the intensity and add stability, Place yourself in a perpendicular position to a bench, in an extended side plank position, Bend the bottom leg on the floor and use the knee as support, Use a mat to put under your leg to provide extra comfort to your knee. Not enough exercises really focus on developing groin strength. Another way to increase intensity is to perform a Copenhagen plank raise. While nutrition plays an important role, adding exercise into your routine improves the process of achieving your goal. Due to the close proximity of the origin of the adductors and the insertion of the abdominal muscles, this further supports the use of Copenhagen plank variations in rehab or injury risk reduction programs for the groin. The exercise is isometric, which means you hold your body in one position while contracting your muscles. But if youre ache-free, continue mixing the Copenhagen plank into your routine particularly if youre a runner, she adds. The Copenhagen plank, or Copenhagen adduction exercise, is a side plank variation that targets the muscles of the inner thigh and groin- the adductors. At the end of the program, these athletes demonstrated a 35.7% increase in eccentric hip adduction strength! Copenhagen Plank - Sweat See how to perform a Copenhagen plank perfectly with instructions by Sweat co-founder and personal trainer, Kayla Itsines. If the answer is no, then youre not ready for this exercise and should go back to regular side planks first until youre stronger. Adductors bring your legs in toward your midline; the two letter Ds in the middle may help you remember that they bring the legs together.). Unlike most plank holds, which encourage 60 seconds or more of isometric agony, the Copenhagen plank is a brief affair. Required fields are marked *. Haroy J et al. If holding the Copenhagen plank is not sufficiently challenging, one option for progressing the difficulty is by adding hip movement, similar to the Copenhagen adduction exercise shown earlier. From here we are going to raise our hips up by contracting our adductors until are hips are in a straight line. You should always seek medical advice from a health/fitness professional before starting any new fitness program. By squeezing your legs together, you will engage your core muscles to keep yourself straight while holding the isometric contraction. The best way to do a Copenhagen Plank: Method, Advantages, and Variations - Global. 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. This requires additional balance and stability to maintain the position. An interesting study that Physio-Network highlights in this article showed that groin injuries increased by 17 times when adductor strength was less than 80% of abductor strength. This variation requires more balance and stability to maintain the position. The main technique for mastering the Copenhagen Plank exercise is to keep your core and glutes tight. Start by lying on your side, like you would for a regular side plank. Remember the Copenhagen keys: maintain stability and squeeze your glutes and shoulder blades while fighting off rotation in both directions. This means your core and adductors have to work extra hard to maintain stability. However, having very strong abductors, but weak adductors, wont create the overall stability around the hips that you need. Underrated and underused (and maybe initially overwhelming on first attempt), the Copenhagen plank without question is one of the most challenging plank variations out there. What to add a challenge to your planks? Try Copenhagen plank, a side plank variation that works best for a strong core and toned inner thighs. Short Lever Copenhagen Plank - YouTube 0:00 / 0:21 Short Lever Copenhagen Plank The Active Life 9.6K subscribers Subscribe 8.6K views 2 years ago Active Life has helped more than 10,000. The Copenhagen plank hold, which is the static version of this exercise, is the main variation used in rehab programs targeting the groin muscles. This exercise got its name (and its mild popularity) from research out of Denmark that showed it helps to prevent groin pulls in athletes. Copenhagen Plank Levels of Progressions - YouTube The bottom leg hangs underneath the bench. J Sci Med Sport. The Copenhagen plank is a great way to test the strength of your leg adductors and work on building up those muscles! Popular with Strength Coaches and Physical Therapists alike, the movement can help improve lumbopelvic stability, core strength, and healthy hip function. Its essential to be aware of common mistakes when doing the Copenhagen Plank exercise: Make sure to squeeze your legs together correctly when doing the Copenhagen Plank. This will mean as you place your leg on the raised surface, and lift your hips, your back should naturally be nice and straight. However, there are many more for every skill level and available equipment.
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