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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! Start with 10 seconds, then, as the move becomes easier, slowly add a few more seconds at a time, says Ros. We will start with the easiest progression and work our way up to more advanced variations. Place your top shin on the bench. What is the proper form for Copenhagen Plank? Planks arent that easy to add weight to. So building up the strength of those stabilizer muscles [in your legs and core] is important., Ready to give the exercise a shot? Copenhagen Plank - Sweat See how to perform a Copenhagen plank perfectly with instructions by Sweat co-founder and personal trainer, Kayla Itsines. A Copenhagen plank is a side plank variation that involves resting your top leg on a bench or raised surface. Everyday activities like sitting at a desk for extended periods, leaning over your phone or tablet, and even sleeping in an awkward position can contribute to neck pain. Similar to the Nordic hamstring exercise, the Copenhagen adduction exercise (CAE) is a bodyweight movement popularized by Danish researchers and sports therapists. All else equal I prefer this over the bent-knee variation because in real life the adductors contact with the ankle/foot as the contact point, so I think this transfers over to sports and real life better. Copenhagen Planks (How To, Muscles Worked, Benefits) Once the traditional Copenhagen plank feels like childs play, up the ante by performing the exercise on your palm instead of your forearm. In our opinion, the best way to progress this movement is to use a suspension trainer (like a TRX system) to rest your upper foot. tl;dr: https://youtu.be/XeCF_sWfBTk Sauce: https://bjsm.bmj.com/content/48/14/1089.short https://journals.sagepub.com/doi/abs/10.1177/0363546510375544 https://journals.sagepub.com/doi/full/10.1177/2325967114521778 https://bjsm.bmj.com/content/early/2021/03/09/bjsports-2020-102606.abstract, Why the Copenhagen Plank is a Massively Underrated Calisthenics Leg Exercise, https://bjsm.bmj.com/content/48/14/1089.short, https://journals.sagepub.com/doi/abs/10.1177/0363546510375544, https://journals.sagepub.com/doi/full/10.1177/2325967114521778, https://bjsm.bmj.com/content/early/2021/03/09/bjsports-2020-102606.abstract. A great alternative is the Copenhagen plank: a version you can do at home, does not require a partner, and has multiple levels of progressions for various skill levels. 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. 3 Killer Side Plank Variations to Build Your Obliques 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. In essence: All in all, this is a great exercise that can provide excellent results and help prevent injuries in the groin area; therefore, it makes a great addition to any resistance training or conditioning program for anyone aiming to improve their inner thigh strength. To begin with start with your knee on the chair. Copenhagen Planks build eccentric strength in the groin as well as core stability. And since it is so challenging, its best to make this your first move of your core workout. Lift the hips up until your body is in a straight line with the lower leg off the floor and hold. 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. Check out our Hip Resilience program! Why the Copenhagen Plank is a Massively Underrated - Reddit Simply put, no other exercises have been shown to be as beneficial for targeting the groin region as the Copenhagen adduction exercises. Great view of my childhood trophies here. How to do a Copenhagen plank 1. Your email address will not be published. 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. Groin pain has a high prevalence across an array of different sports such as soccer, hockey, lacrosse, football, Rugby, Australian football, and many other activities. Subscribe to receive exclusive updates, deals, 10% off any program, and access to our private monthly research review. When that gets easy, try a harder variation. If you're performing the exercise with your right arm on the floor, for example, you'll. Although this may not sound like the most exciting muscle group to strengthen, it is actually incredibly important for healthy functional movement. Privacy Policy. From there don't just think about haphazardly lifting the bottom leg towards the top. Remember the Copenhagen keys: maintain stability and squeeze your glutes and shoulder blades while fighting off rotation in both directions. That's the most common mistake you see in a Copenhagen plank because it's so hard to maintain that anti-rotation, she explains. EMG evaluations of hip adduction exercises for soccer players: implications for exercise selection in prevention and treatment of groin injuries. You can do Copenhagen Plank up to three times a week, making sure to give your body enough time to recover between sets. This means you need to use the inner thigh muscle on that top leg to hold yourself up. The Copenhagen plank primarily targets the adductor muscles of the hip. This banded adductor exercise is a good place to start, and you can also do single-leg movements like step-ups to work the adductors alongside other leg muscles. Don't let your chest collapse, so keep the top hand on your hip, or extended towards the ceiling. There is one exercise that you can do with zero equipment at home to strengthen your adductors and help prevent injury. Related article: Advanced Plank Exercises for Insane Core Strength. As well as developing hip strength, the Copenhagen plank is also a great way to activate the core muscles, especially the obliques. The Copenhagen plank is a very technical, yet very effective, exercise. However, there are many ways the exercise difficulty level can be scaled up or down depending on your abilities. Once you can hold a given position for about 30 seconds, you can increase the difficulty by moving the point of contact on your leg further down, which lengthens the lever and increases the demands on the adductors. 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. Copenhagen Plank - Sweat 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. The Copenhagen plank, or Copenhagen adduction exercise, is a side plank variation that targets the muscles of the inner thigh and groin- the adductors. This will ensure that you are engaging and strengthening your adductors correctly. The Copenhagen plank is an excellent exercise to test your core strength, stability, coordination, and balance. Copenhagen plank is a side plank variation that targets our adductors or inner thigh muscles. It is a difficult move that requires you to hold yourself up in an isometric contraction while focusing on firing the adductor muscles. How (and Why) to Do Copenhagen Planks - MSN "We're working on the (inside) to counteract all the strong . Previously, Kristen was the Chief Content Officer at aSweatLife.com, where she led content and editorial strategy. Scand J Med Sci Sports. 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. 2019;53:145-152. Hearst Magazine Media, Inc. All Rights Reserved. Position your elbow directly under your shoulder as if you were doing a side plank. To make the Copenhagen adductor plank even harder, you could also switch the support system to a suspended one. Disclaimer - the information on this website is for entertainment purposes only. Losing weight can be a challenge, but its definitely doable. Here are 3 progressions that I like: Option #1: Squat Progression Level 1 - Bodyweight Squat. There are many studies out there demonstrating the link between weak groin muscles and the prevalence of groin injuries in athletes. 1. Make sure to keep your shoulders and chest aligned throughout the exercise. Required fields are marked *. Remember to breathe normally throughout the exercise. The FIFA 11+ program is popular for reducing a wide range of injuries, however it has not been shown to be successful with groin injuries. One major advantage of the Copenhagen plank is that theres little chance that you'll get bored. 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. Including the Copenhagen Adduction exercise in the FIFA 11+ provides missing eccentric hip adduction strength effect in male soccer players: a randomized controlled trial. 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. These muscles are responsible for moving your legs to the center of your body. Ultimately, the scientific research around Copenhagen planks is very positive and suggests athletes can improve performance and avoid injuries by including the exercise into their fitness routines. Press into side plank position. The groin is a loosely defined term and what we are actually going to focus on is the adductor group of muscles. Mix the Copenhagen plank into your usual resistance training regimen and try holding it for 10 to 20 seconds at a time, doing three to four sets on each side, suggests Ros. Here's the breakdown. These adductor muscles include the: adductor longus, adductor brevis, adductor magnus, and gracillis. 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. This can make Copenhagen Planks a critical exercise in your strength training plan to help reduce groin injuries. Here Im using a DB because Im using a home gym. Try a 10-second hold, repeated three times with rest in between as needed. 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. This will create additional stability challenges, including challenging your shoulder stability like in a Turkish Get-Up. Lift one arm off the ground and extend it forward while doing the Copenhagen plank for an added challenge. Looking to improve the strength, range of motion, and control of your hips to enhance your function and performance? Below we list all the variations you can apply, from easy to hard, so that you can pick the right one based on your skill level. For this progression, you will hold the same side plank position but move your chest toward the ground in a slow, controlled movement. Jeff Tomko is a freelance fitness writer who has written for Muscle and Fitness, Men's Fitness, and Men's Health. Lift your lower leg off the floor so it hangs under the bench, unsupported. This will challenge the stabilizer muscles in the core and strengthen your shoulder muscles, making it an excellent alternative for Copenhagen Plank. What are the risk factors for Copenhagen Plank? So your next question might be why you should train them in the first place. So there you go, a simple and effective to build strength in your adductors which will help you reduce injury and become a better athlete! To make it harder, use the internal part of your upper foot to hold the position rather than the leg. There's no need to if you're doing it correctly, those are gonna be the longest 25 seconds of your life., As you hold your Copenhagen plank, make sure to avoid rotating your shoulders forward, says Ros. The adductor muscles also help support better athletic performance, especially in sports or activities that involve running or kicking. 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. How are we going to fix it? The first is that it strengthens your frontal plane. First up, let's have a look at the anatomy of the groin. 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. While nutrition plays an important role, adding exercise into your routine improves the process of achieving your goal. In the meantime, you can strengthen your adductors with other isometric exercises. 6) Lift your bottom leg up so its parallel to the ground. Unlike most plank holds, which encourage 60 seconds or more of isometric agony, the Copenhagen plank is a brief affair. Build abs, obliques, and shoulder strength with the Copenhagen plank delt raise. Thats why she usually starts her clients off with their top knee bent at a 90-degree angle and their knee and calf fully resting on the bench (aka a short lever), she says. You can further challenge your shoulder stability and cores anti-rotation capacity by holding a kettlebell with your free hand (with the bottom of the bell pointed toward the ceiling), extending your arm straight up, and holding it there. To even out that disparity and keep injuries at bay, you can temporarily prioritize Copenhagen planks on your left side, along with other strengthening exercises that target those weaker muscle groups. 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. ^ So interpreted in Carl Valle (2020-04-17), "Is the Copenhagen Adduction . 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. But instead of stacking or staggering your feet on the floor, youll prop one foot on top of a bench (or couch, chair, or another stable surface that's about 18 inches tall). 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). This helps strengthen the deep core muscles, essential for everyday activities like lifting or carrying heavy loads. 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. Important consideration: Some groin problems may have a secondary related abdominal issue. Furthermore, it was also shown to elicit the highest activation of the external oblique and rectus abdominis. Our inner thigh muscles, called the hip adductors, are responsible for pulling our legs in toward each other. Ensuring you are actively training for adduction strength as well as abduction strength will provide more overall benefits. .css-13y9o4w{display:block;font-family:GraphikBold,GraphikBold-fallback,Helvetica,Arial,Sans-serif;font-weight:bold;margin-bottom:0;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-13y9o4w:hover{color:link-hover;}}@media(max-width: 48rem){.css-13y9o4w{font-size:1.05rem;line-height:1.2;margin-bottom:0.25rem;}}@media(min-width: 40.625rem){.css-13y9o4w{font-size:1.28598rem;line-height:1.2;}}@media(min-width: 48rem){.css-13y9o4w{font-size:1.39461rem;line-height:1.2;margin-bottom:0.5rem;}}@media(min-width: 64rem){.css-13y9o4w{font-size:1.23488rem;line-height:1.3;}}8-Minute Ab Workouts Won't Build a Six-Pack, The Suitcase Carry Is an Underrated Core Exercise, 5 Exercises to Strengthen Your Lower Back, This Shoulder Press Move Will Crush Your Core, Too, This Will Give Your Core a Superhero Challenge, 3 Exercises to Train Your Abs Instead of Crunches, This Intense Hanging Ab Move Will Crush Your Core, Sculpt Your Core With Half-Iso Hanging Leg Raises, The 3-Way Knees to Elbow Upgrades Your Leg Raise, 3 Obliques Exercises to Replace the Side Bend. On exhales, our body moves towards flexion and internal rotation. 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:. How to Do the Copenhagen Plank - DG Athlete Along with your abductors, adductors, and hip flexors, the Copenhagen plank challenges practically every part of the core (which plays a key role in keeping your spine stable and safe), says Ros. Another variation of the knee-assisted Copenhagen plank is the bent-knee Copenhagen plank.
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