Simply, when our abdominals contract, our adductors are primed to contract also. 2013;48(14):1108-1114. 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). As is the case with any plank variation, think: Abs on, glutes on. 5) Take a deep exhale and engage your abs and glutes. As soon as you go up onto your palm instead of your forearm, you take away some of that stability, so theres a little bit more work that your body has to do to stabilize and not rotate to one side, she explains. Squeeze your legs together and maintain this position for a few seconds before releasing them back to the starting position. These muscles consist of the gluteus medius and adductors.These muscles are often weak in people, which can lead to knee valgus (knock knees) and other issues. Hary et al (2018). Ensuring you are actively training for adduction strength as well as abduction strength will provide more overall benefits. Crow JF, et al. It is suggested that you perform hip mobility exercises to warm up the muscles before doing a Copenhagen side plank. Forget counting your reps in minutes. All these variations are excellent alternatives to the Copenhagen Plank that you can use to challenge your core and build stability in different ways. Planks arent that easy to add weight to. If you're performing the exercise with your right arm on the floor, for example, you'll. This means you need to use the inner thigh muscle on that top leg to hold yourself up. Because we're going to work a lot of lateral stability in this plank, you're going to start to get a lot of hip effect, Samuel says. 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. The adductor group contains a bunch of muscles, the specific names are not important because we want to focus on them as a group. 2) Plant your elbow and forearm parallel to the bench, 4) Lift up your hips so youre in a straight line from the ankles to the shoulders. Required fields are marked *. Strengthening your adductors through Copenhagen Plank will help create balance in the hip area and reduce injury chances. Position your elbow directly under your shoulder as if you were doing a side plank. 2014;2(2):2325967114521778. If you dont have that stability and anti-rotation [capacity] in your core, your body would just continue going the way that it's going and you wouldn't be able to change directions super quickly, says Ros. 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. The Ultimate Test of Strength: The Copenhagen Plank. A. Privacy Policy. 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. From here, think of a side plank.In other words, place your forearm perpendicular to your torso on the groundthat's going to protect your shoulder, then shift into a safer external rotation. BJSM. According to experts, squatting is one of the most effective exercises for improving athletic performance. 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. How Long Do You Really Need to Hold a Plank? Simply put, no other exercises have been shown to be as beneficial for targeting the groin region as the Copenhagen adduction exercises. Although this may not sound like the most exciting muscle group to strengthen, it is actually incredibly important for healthy functional movement. As such, a better name might be the adductor plank, or adductor side plank, but the Copenhagen name has stuck. The Copenhagen Plank is very simple, all you need is a chair or bench. The knees caving in is often the cause of many injuries. This variation will target the core muscles more intensely than the regular side plank. It is located on the islands of Zealand (Sjlland) and Amager, at the southern end of The Sound (resund). The lower-body and core exercise is no joke. While it may seem daunting at first, with some practice and focus on the techniques, youll be nailing this exercise in no time. Return the hips to the floor under control. JOSPT. 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. As Ive learned from the postural restoration institute, a lot of the movements in our body couple together. 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. There are many studies out there demonstrating the link between weak groin muscles and the prevalence of groin injuries in athletes. And dont let the difficulty level discourage you or make you feel inadequate even pros like Ros think the Copenhagen plank is an exhausting but worthwhile move. The reality is many people will naturally do movements and exercises that strengthen the hip abductors (the outside of the hips). This will improve abdominal and adductor activation. These both reduce the amount of load and effort placed on the top leg, thus making it easier to hold. Then, you'll hover the other foot a few inches below the bench and hold this position as steadily as possible. From the static side plank position, you would then lift and drop your body using your abs to perform pulses. Copenhagen Plank - Exercise demonstration video and information for Olympic weightlifting - The Copenhagen plank is a simple exercise for adductor strength and hip stability. In 2017, Haroy and colleagues demonstrated that adding a Copenhagen plank variation into a FIFA 11+ program led to a significant increase in eccentric hip adduction strength. What are the risk factors for Copenhagen Plank? Alternatives to Copenhagen Plank are an excellent way to challenge your core and increase stability. Copenhagen, Danish Kbenhavn, capital and largest city of Denmark. Here are some progressions to take your Copenhagen Plank to the next level: Do the regular Copenhagen plank on a Swiss ball for an added challenge. Does it affect your daily workout routine? 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. However, jumping from tuck planche to advanced tuck is quite an enormous task ahead. Hold this position. Once the static version becomes to hard, we can simply introduce some movement and perform the copenhagen plank for reps instead of time. Obviously, this trains the adductor muscles. Here's why you should be mixing Copenhagen planks into your routine and how to do so with perfect form. Buyers Guide to Cold Plunge Pools and Baths, Oblique Crunches How to Perform & Benefits. 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. That weight is trying to shift you forward and back, and you have to resist that rotation while holding yourself up with one leg, she adds. Remember the Copenhagen keys: maintain stability and squeeze your glutes and shoulder blades while fighting off rotation in both directions. Just like the abdominal muscles, they often work in everyday life as stabilizers, not necessarily movers. This exercise is so effective that when an adductor strengthening programme, adding just ONE exercise, was implemented, groin injury rates fell by 41%. 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. As such, a better name might be the adductor plank, or adductor side plank, but the Copenhagen name has stuck. 2016;26(11):1334-1342. B. Any sort of lateral movement will involve careful coordination between adductors and abductors to move meaningfully in a sideways direction. It is a difficult move that requires you to hold yourself up in an isometric contraction while focusing on firing the adductor muscles. Registered Dietitian Nutritionist, Certified Personal Trainer, Certified Dietitian/Nutritionist in NYC, Certified Diabetes Care and Education Specialist, WELLTECH APPS LIMITED, Karaiskaki 13, 3032, Limassol, Cyprus, How to Do the Copenhagen Plank: Technique and Popular Progressions, Copenhagen side plank: technique, tips, and progressions, 10 Core Yoga Poses for Abs, Hip, and Lower Back Strength (With Sequence), Rear Delt Fly: Technique, Muscles Worked & Variations to Try. The groin is a loosely defined term and what we are actually going to focus on is the adductor group of muscles. Plus, they'll be challenged to prevent you from rotating forward, says Ros. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); All Content Copyright Roman Fitness Systems 2019. 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. The adductor muscles also help support better athletic performance, especially in sports or activities that involve running or kicking. If thats you, the first thing to ask is whether you were in a straight line (no hips sagging) with your abdominals engaged. 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. It is a killer leg exercise, and it has benefits beyond just adding variety to your routine. The Copenhagen plank also works on core stabilization. Promise, a little bit goes a long way with this bodyweight exercise. J Sci Med Sport. The Copenhagen plank, also commonly referred simply as an "adductor side plank", is a fantastic exercise to include into your fitness routine. Our product picks are editor-tested, expert-approved. This movement is an advanced exercise that also works your entire body. Begin by lying on your right side with your shoulder, elbow, and forearm stacked in a. 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. Additionally, the variations mentioned can help you challenge your core and give those muscles extra work. Related article: Advanced Plank Exercises for Insane Core Strength. 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. So your next question might be why you should train them in the first place. To make the Copenhagen adductor plank even harder, you could also switch the support system to a suspended one. In addition to helping run RFS, he's also the head editor for , Your email address will not be published. By Ebenezer Samuel, C.S.C.S. Thanks for reading. Here are 3 progressions that I like: Option #1: Squat Progression Level 1 - Bodyweight Squat. This is called active rest.. And Bourne et al (2019) showed that players with more greater hip abduction strength were significantly less likely to injure their hip or groin in the future. Strong adductors means stronger abs and vice versa, and both help us shift out of the extended posture that most of us live in. 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. Before you try any Copenhagen plank, its important to master the traditional side plank, which will help you build up the core strength necessary to tackle the challenging lower-body exercise, says Ros. 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:. If youre an athlete, then, theyre a crucial part of most sports. But once you master it, according to Mens Health fitness director Ebenezer Samuel, C.S.C.S., and fitness editor Brett Williams, N.A.S.M., the Copenhagen plank will provide plenty of core-crushing benefits, especially if you're a runner. And since it is so challenging, its best to make this your first move of your core workout. 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. 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. It's mainly used to strengthen the groin and hip muscles. Countless studies have shown that the Copenhagen adductor plank is second-to-none when it comes to developing adductor strength. Check this article review of the best resistance bands: Torroband Resistance Bands: The Best Resistance Bands for Home Fitness. Another variation of the knee-assisted Copenhagen plank is the bent-knee Copenhagen plank. Copenhagen plank is a side plank variation that targets our adductors or inner thigh muscles. 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. 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. You would simply position your upper leg on their hands and keep the bottom leg off the floor. This pain can range from mild discomfort to outright agony and can be exacerbated by physical activity. Hip adductor muscle strength is reduced preceding and during the onset of groin pain in elite junior Australian football players. Thorborg K, et al. The Copenhagen plank is a great way to test the strength of your leg adductors and work on building up those muscles! If you can nail those, you've just dominated the. The Copenhagen plank is a unilateral exercise, meaning it targets just one side of the body at a time. 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. Try and hold the Copenhagen plank for as long as possible, repeated a few times a week. Doing Copenhagen Plank is a great way to strengthen your core, improve stability and reduce injury chances. The Copenhagen plank trains them in this fashion, and therefore has more transfer towards actual real life than exercises like the adductor machine. I like to say [hold the plank for] five breaths because that way people actually breathe., While the Copenhagen plank can be an ideal exercise for optimizing lower-body strength and core stability, you should consult your health-care provider if you're experiencing any knee pain during the move, which may occur if youve had an injury or surgery on the arae in the past, says Ros. This variation requires you to move your hands and feet in a walking motion while keeping your hips steady. Cookie Notice Focus on contracting your core and hold for 30 seconds or longer. Anytime youre standing on one leg (like every step you take while walking) the adductors work to prevent your knee from caving in. The Copenhagen plank is a great exercise for a few reasons. 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. Ishoi L, et al. Similar to a side plank, start on your side with the forearm on the ground, hips and shoulders stacked, and legs straight. Start with as much of your leg on the support as possible. Smith Machine Bench Press: Is It Right for You? [1], [2]. AJSM. These muscles are called upon during lateral movements in your daily life (think: stepping to the side to avoid stomping on your pet, balancing on a subway car while it zooms forward). How to do a Copenhagen plank 1. In a 2013 study focused on hip adduction exercises for soccer players . Squeeze your thighs to hold this position. David is a writer and strength coach and co-owner of Roman Fitness Systems. For even more stability challenges, move off of your forearm and onto your hand. 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. Published: Oct 13, 2020 Yes, you can hold a plank for hours upon hours. Similar to a standard side plank, your obliques are required to help create stability as you hold the position. To begin with start with your knee on the chair. In a side plank position, place the top leg on a bench with the bottom leg under the bench. Copenhagen Plank Variations. Still, your obliques, the muscles responsible for rotating your trunk, get a large chunk of the action. You can also check out his Instagram, he's pretty easy on the eyes. The body and leg then lower, so the foot just gently touches the floor, and then is repeated for desired repetitions. By avoiding common mistakes and progressing from basic form to more advanced variations, you can maximize the benefits of the exercise and get the most out of it. Sure, it's a simple movement that doesn't stir much excitement when you see someone holding the position in a corner of the gymbut if you level up to one of the toughest variations of the exercise around, the Copenhagen plank, you won't be so quick to snub your nose. Our website content, services, and products are not intended to serve as medical advice and are intended for informational and educational purposes only. The exercise is isometric, which means you hold your body in one position while contracting your muscles. 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. 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. Additionally, be careful not to overexert yourself start with more accessible variations and work your way up as you get stronger. Squeeze your inner thigh muscles hard so that right thigh . The Copenhagen plank primarily targets the adductor muscles of the hip. 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. 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. This will increase shoulder and core strength and improve coordination and balance. We may earn a commission from links on this page. No, you place one leg (your top leg) on a bench. 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. This is a dynamic alternative that can be applied at any regression or progression stage to increase intensity and difficulty. Great view of my childhood trophies here. Benefits. 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. Elevate your feet onto a box or bench while doing the Copenhagen plank to increase the intensity. In the meantime, you can strengthen your adductors with other isometric exercises. Check out the video and please leave any questions or comments below. Instead of planting your ankle on top of the bench, if you plant you knee if will shorten the lever, as they say in physics, making it easier. Shoulder Calisthenics Workout Bodyweight Training Arena, Full Body Calisthenics For Women Beginners | Female Calisthenics. Prone Cobra Push Up How to, Benefits and Muscles Worked, Featured image and video demonstration credit AchieveFitnessBoston. Lift your lower leg off the floor so it hangs under the bench, unsupported. Extend out the bottom leg while keeping it off the floor. In team. 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.). You can make the Copenhagen Plank harder by elevating your feet on a box or bench, lifting one arm off the ground, and using a resistance band around the legs. From here we are going to raise our hips up by contracting our adductors until are hips are in a straight line. Just 10 seconds at a time, over three sets, is a great place to start. ). Every time you take a stride, you're essentially on the one leg, she explains. Here, you place your top knee on the bench and keep your bottom leg bent too. This will mean as you place your leg on the raised surface, and lift your hips, your back should naturally be nice and straight. Lifting your hips off the ground until your back is straight, you simply hold this side plank position for the duration specified. You should always seek medical advice from a health/fitness professional before starting any new fitness program.
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