No need to be a hero and set the bench in contact with the thigh. Lift your lower leg off the floor so it hangs under the bench, unsupported. Do you want to be doing more core strengthening exercises like Copenhagen Plank? 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. Jeff Tomko is a freelance fitness writer who has written for Muscle and Fitness, Men's Fitness, and Men's Health. 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. Aside from the main variation, there are several options to progress and regress the Copenhagen plank. It is an intense exercise that requires a lot of balance and strength to execute correctly. , Your email address will not be published. 1. Additionally, the variations mentioned can help you challenge your core and give those muscles extra work. Here's why you should be mixing Copenhagen planks into your routine and how to do so with perfect form. All these variations are excellent alternatives to the Copenhagen Plank that you can use to challenge your core and build stability in different ways. This requires the adductor muscles to contract isometrically. 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. 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. You'll need a bench or a stable object to perform the Copenhagen plank. If you notice your form is breaking down, consider scaling back to a modification. Whether youre an athlete, a fitness enthusiast, or simply looking to enhance your hand strength, these exercises will help you achieve your goals. Stronger adduction means you can move your leg with more power and precision. 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. 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. Copenhagen plank, commonly referred to as adductor side plank, is a fantastic exercise to strengthen your hips, glutes, and core. 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. Does it affect your daily workout routine? They are mainly included in rehab programs for athletes who have suffered an injury in the groin area, but they are often also found in strength programs. First up, let's have a look at the anatomy of the groin. The best way to do a Copenhagen Plank: Method, Advantages, and Variations - Global. This help increases the strength of your adductors and improves your overall hip stability and balance. Copenhagen Plank Variations. 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). 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. Great view of my childhood trophies 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. Here are some of the many benefits of Copenhagen Plank: Copenhagen Plank is a great exercise to target your adductors or inner thigh muscles. Just 10 seconds at a time, over three sets, is a great place to start. The Copenhagen plank has been shown to effectively reduce groin injuries and increase groin strength..In this video we take a look at the research surroundin. Related article: Advanced Plank Exercises for Insane Core Strength. Fortunately, with side plank variations its not so difficult. It's mainly used to strengthen the groin and hip muscles. Strengthening the obliques helps to better stabilize the torso and spine, helping to promote better posture, as well as rotational strength. It is located on the islands of Zealand (Sjlland) and Amager, at the southern end of The Sound (resund). 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. 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. Numerous studies have shown a correlation between hip adductor strength and groin related injuries. Gently tap your butt to a chair and stand back up. Remember the Copenhagen keys: maintain stability and squeeze your glutes and shoulder blades while fighting off rotation in both directions. What are the Alternatives to the Copenhagen Plank? 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. Ultimately, the benefit of stronger adductors is the reduce risk of groin injuries and pain. This is a super challenging move, but thats the idea.. 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. C. Then, lift left foot off the ground so it's hovering a few inches below right foot. This variation will target the core muscles more intensely than the regular side plank. The Copenhagen plank, or Copenhagen adduction exercise, is a side plank variation that targets the muscles of the inner thigh and groin- the adductors. Serner A, et al. 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. Return the hips to the floor under control. 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. 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. Do that. 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. As is the case with any plank variation, think: Abs on, glutes on. Haroy J et al. In a side plank position, place the top leg on a bench with the bottom leg under the bench. 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. This will engage and strengthen more muscles in your arms, shoulders, and core. Another variation of the knee-assisted Copenhagen plank is the bent-knee Copenhagen plank. 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. 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. Here's the breakdown. Furthermore, it was also shown to elicit the highest activation of the external oblique and rectus abdominis. "We're working on the (inside) to counteract all the strong . 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. 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. Simply, when our abdominals contract, our adductors are primed to contract also. Focus on contracting your core and hold for 30 seconds or longer. Make sure to keep your shoulders and chest aligned throughout the exercise. AJSM. As such, a better name might be the adductor plank, or adductor side plank, but the Copenhagen name has stuck. Preseason hip/groin strength and HAGOS scores are associated with subsequent injury in professional male soccer players. Regularly practicing Copenhagen planks, however, can strengthen these key lower-body muscles and help keep injuries at bay. The Copenhagen is a little bit different, according to Samuel. 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. Privacy Policy. The Copenhagen Plank is very simple, all you need is a chair or bench. This will help ensure that your hips dont drop or sway during the exercise. The bottom leg hangs underneath the bench. Check out some of our other similar blogs: Adductor Strain,Groin Pain Rehab, Nordic Hamstring Curl. Hold this position. No, you place one leg (your top leg) on a bench. While it may seem daunting at first, with some practice and focus on the techniques, youll be nailing this exercise in no time. Once the static version becomes to hard, we can simply introduce some movement and perform the copenhagen plank for reps instead of time. A Copenhagen plank is a side plank variation that involves resting your top leg on a bench or raised surface. Extend out the bottom leg while keeping it off the floor. Repeat on both sides for 10-15 seconds, rest for a few seconds, and do the exercise again. Popular with Strength Coaches and Physical Therapists alike, the movement can help improve lumbopelvic stability, core strength, and healthy hip function. If you're performing the exercise with your right arm on the floor, for example, you'll. The Copenhagen plank is a very technical, yet very effective, exercise. Copenhagen Side Plank w/ Leg Lift There's really nothing fancy here. You want to be able to plant your feet and quickly turn to move in the opposite direction of your opponent. 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. Large eccentric strength increase using the Copenhagen adduction exercise in football: a randomized controlled trial. For runners, this position reinforces the posture you want when you run. The implementation of this program reduced the prevalence and risk of groin problems in male football players 41%! 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 . Our inner thigh muscles, called the hip adductors, are responsible for pulling our legs in toward each other. 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. 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. 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. It is an intense exercise that requires a lot of balance and strength to execute correctly. 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. Popular with Strength Coaches and Physical Therapists alike, the movement can help improve lumbopelvic stability, core strength, and healthy hip function. This will add extra tension and difficulty to the exercise, targeting your adductors more effectively. And in any plank exercise, your core is engaged, otherwise your form would be collapsing. Bourne M, et al. And since it is so challenging, its best to make this your first move of your core workout. Scand J Med Sci Sports. You can keep the bottom leg on the ground. Check out .css-16acfp5{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-thickness:0.125rem;text-decoration-color:#d2232e;text-underline-offset:0.25rem;color:inherit;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}.css-16acfp5:hover{color:#000;text-decoration-color:border-link-body-hover;background-color:yellow;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}our entire Form Check series. .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. Subscribe to receive exclusive updates, deals, 10% off any program, and access to our private monthly research review. and our 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. The suspension trainer isnt stable like a bench, so it will wobble and move. Copenhagen Plank - Exercise demonstration video and information for Olympic weightlifting - The Copenhagen plank is a simple exercise for adductor strength and hip stability. Its such a good exercise and I know I have to do it, but sometimes I'm like, I just wanna do a side plank because I know how hard it is.. 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. Your email address will not be published. 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. 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. 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. Activate your core muscles and raise your hips, so your torso is perpendicular to the floor. Simply put, no other exercises have been shown to be as beneficial for targeting the groin region as the Copenhagen adduction exercises. Engage core, grounding through left elbow and side of left foot, and lift hips and knees off the floor. Orthop J Sports Med. How are we going to fix it? Bracing your core and keeping your obliques and abdominals tight, lift your hips off the floor so your back is straight. People hold often their breath because [this move] is so hard, she adds. Check out our Hip Resilience program! If you can nail those, you've just dominated the. Press into side plank position. The Copenhagen plank works your arms, shoulders, core, and adductors. The main technique for mastering the Copenhagen Plank exercise is to keep your core and glutes tight. This will ensure that you are engaging and strengthening your adductors correctly. Place your left foot on a bench, box or Ottoman, right elbow on the bench. 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. In order of easiest to hardest, the progression goes: While planks are often done for increasingly long periods of time, you dont have to take that approach to get the benefits out of the Copenhagen plank. 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. The Copenhagen plank is an excellent exercise to test your core strength, stability, coordination, and balance. A kettlebell or dumbbell work fine, but for just like TGUs I find the kettlebell to work a little bit better. Oh look, a neat little table of contents. prohockeystrength.com., the official website of the Strength and Conditioning Association of Professional Hockey. Some of the most common exercises to target the inner thighs include. Vegetarian Diet To Build Muscle: Basics & 15 Foods to Eat Every Day, Intermittent Fasting 20/4: What You Should Know Before Starting, Put yourself in a side plank position perpendicular to a bench, With your bottom arm fully extended, place the top leg on the bench, using the internal part of your foot to support the hold. That's the most common mistake you see in a Copenhagen plank because it's so hard to maintain that anti-rotation, she explains. Drive your right knee forward. In the meantime, you can strengthen your adductors with other isometric exercises. https://commons.wikimedia.org/wiki/File:Anterior_Hip_Muscles_2.PNG, You Dont Need To Fix Your Flat or Pronated Feet. The Copenhagen plank, also commonly referred simply as an adductor side plank, is a fantastic exercise to include into your fitness routine.
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