Haroy J, et al. In 2013, Serner and colleagues compared 8 adductor exercises and found the Copenhagen adduction exercise to elicit high activation of the adductor longus. This exercise requires extra balance and stability, as youll need to maintain your balance while waiting on the unstable surface of the Swiss ball. The Copenhagen Plank is very simple, all you need is a chair or bench. Bourne M, et al. 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. How often have you dismissed the plank? 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. 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 will increase the resistance on your deep core muscles, making it more challenging to hold the position for longer. Another way to increase intensity is to perform a Copenhagen plank raise. This will allow you to scale your planks difficulty level. This can make Copenhagen Planks a critical exercise in your strength training plan to help reduce groin injuries. This exercise got its name (and its mild popularity) from research out of Denmark that showed it helps to prevent groin pulls in athletes. Training them effectively, like training all other muscles, will improve their form as well as their function. Eccentric and isometric hip adduction strength in male soccer players with and without adductor-related groin pain: an assessor-blinded comparison. The bottom leg hangs underneath the 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. 7) Hold for 2-4 slow breaths, aiming for 7-10 second exhales. Benefits of the Copenhagen Plank. 2016;26(11):1334-1342. Aside from the main variation, there are several options to progress and regress the Copenhagen plank. Countless studies have shown that the Copenhagen adductor plank is second-to-none when it comes to developing adductor strength. 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. 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. As is the case with any plank variation, think: Abs on, glutes on. With the top arm, grab a light dumbbell or kettlebell and hold it up in the air as you do so. If you can nail those, you've just dominated the. The best way to do a Copenhagen Plank: Method, Advantages, and Variations - Global. Even your abductors, the muscles on the outsides of your hips, seem to get a little bit of a boost from training this exercise. Welltech. This means your core and adductors have to work extra hard to maintain stability. This is called active rest.. For runners, this position reinforces the posture you want when you run. To begin with start with your knee on the chair. Elevate your feet onto a box or bench while doing the Copenhagen plank to increase the intensity. 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. When that gets easy, try a harder variation. This requires additional balance and stability to maintain the position. BJSM. Similar to a standard side plank, your obliques are required to help create stability as you hold the position. Think of these inner thigh muscles like the hamstrings of the frontal plane. Regularly practicing Copenhagen planks, however, can strengthen these key lower-body muscles and help keep injuries at bay. 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 benefits of healthier hips can address musculoskeletal problems in other areas of the body too, such as knee pain and back ache. You can keep the bottom leg on the ground. 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. 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. EMG evaluations of hip adduction exercises for soccer players: implications for exercise selection in prevention and treatment of groin injuries. Our product picks are editor-tested, expert-approved. 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. Far and away the most common complaint of this exercise is knee discomfort on the front leg. Your adductors and abductors and both your inner and outer thighs are going to wind the firing in this move as well.. In a side plank position, place the top leg on a bench with the bottom leg under the bench. 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. However, jumping from tuck planche to advanced tuck is quite an enormous task ahead. Just 10 seconds at a time, over three sets, is a great place to start. Always pick a difficulty level that you can maintain perfect form throughout. Keep your core engaged and stable during the exercise by contracting the muscles in your abdomen. Better yet, combine the two moves during a single set, as Ros demonstrates below. 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. In this article, we will discuss the progressions for mastering the bodyweight dip from complete beginners. Lift one arm off the ground and extend it forward while doing the Copenhagen plank for an added challenge. 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.. 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:. A kettlebell or dumbbell work fine, but for just like TGUs I find the kettlebell to work a little bit better. This help increases the strength of your adductors and improves your overall hip stability and balance. But its an under-appreciated exercise, and deserves a spotlight of its own. Focus on controlling your movements through the transition from one position to another, all while maintaining perfect form. The groin is a loosely defined term and what we are actually going to focus on is the adductor group of muscles. Its mainly used to strengthen the groin and hip muscles. Once youre ready to tackle the Copenhagen plank, try one of the modifications below and progress through other variations as you build up strength and stability. The Copenhagen plank, or Copenhagen adduction exercise, is a side plank variation that targets the muscles of the inner thigh and groin- the adductors. Holding your breath can cause you to become dizzy and affect your form, so make sure to keep breathing steadily while doing the Copenhagen Plank. 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! The exercise is isometric, which means you hold your body in one position while contracting your muscles. 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. This regression involves performing the side plank on the forearm rather than extending the arm fully to increase stability. Any sort of lateral movement will involve careful coordination between adductors and abductors to move meaningfully in a sideways direction. The adductor strengthening programme prevents groin problems among male football players: a cluster-randomised controlled trial. The knees caving in is often the cause of many injuries. 1. Clam shells, for example, along with lots of glute exercises, will help strengthen these outer hip muscles which is undoubtedly important. The Copenhagen plank, also commonly referred simply as an adductor side plank, is a fantastic exercise to include into your fitness routine. The Copenhagen plank, also known as the Copenhagen adduction exercise, is a side plank variation that focuses on the adductor muscles of the inner thigh and groin. This variation will target the core muscles more intensely than the regular side plank. If youre coming off of a knee injury, or have a history of knee pain, try the regression variations first. As such, a better name might be the adductor plank, or adductor side plank, but the Copenhagen name has stuck. If so, there is good news stretches can help improve your toe point. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. For even more stability challenges, move off of your forearm and onto your hand. Don't let your chest collapse, so keep the top hand on your hip, or extended towards the ceiling. The Copenhagen plank is a practical adaptation of the Copenhagen adduction exercise, which involves a training partner holding the top leg (as opposed to resting it on a bench). Privacy Policy. Do you want to be doing more core strengthening exercises like Copenhagen Plank? It is also great for improving core strength and stability, especially in the obliques. 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). Generally speaking, I think core exercise can be sprinkled in every training session during rest periods from major strength movements. And trust us, youll first need to make adjustments. Whether youre an athlete, a fitness enthusiast, or simply looking to enhance your hand strength, these exercises will help you achieve your goals. Strengthening the obliques helps to better stabilize the torso and spine, helping to promote better posture, as well as rotational strength. Doing Copenhagen Plank is a great way to strengthen your core, improve stability and reduce injury chances. We may earn a commission from links on this page. Most importantly, remember to breathe, 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. 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! From here we are going to raise our hips up by contracting our adductors until are hips are in a straight line. This exercise is so effective that when an adductor strengthening programme, adding just ONE exercise, was implemented, groin injury rates fell by 41%. 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. By squeezing your legs together, you will engage your core muscles to keep yourself straight while holding the isometric contraction. Additional information: Adductor longus and pectineus will also contribute to hip flexion, while adductor magnus (posterior head) also contributes to hip extension. Return the hips to the floor under control. Obviously, this trains the adductor muscles. Position your elbow directly under your shoulder as if you were doing a side plank. The first is that it strengthens your frontal plane. Disclaimer - the information on this website is for entertainment purposes only. 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. This variation can be used as a progression for a beginner, or as a regression from the original exercises to focus on improving your form. 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. 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. 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. Here's the breakdown. 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. They continued the program into the 28 week long season, keeping repetitions and intensity high, but reducing the training frequency (reducing to 1 weekly session, 1 set, 12-15 reps per side). In a 2013 study focused on hip adduction exercises for soccer players . Your email address will not be published. Anytime youre standing on one leg (like every step you take while walking) the adductors work to prevent your knee from caving in. 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. You would simply position your upper leg on their hands and keep the bottom leg off the floor. In team. This will ensure that you are engaging and strengthening your adductors correctly. 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. This progression requires a high level of inner thigh strength and core stability, therefore it is only suggested for those who have already mastered the traditional Copenhagen side plank. Lift the hips up until your body is in a straight line with the lower leg off the floor and hold. Make sure to progress from the more accessible variations to the more challenging ones as you get stronger. If done correctly and youre really focusing on what it's targeting [read: the core and thighs], the Copenhagen plank is really hard to hold for even 10 good seconds, says Analisse Ros, C.S.C.S., a certified personal trainer and strength and conditioning specialist in Connecticut. (And yes, those two words are very similar. Required fields are marked *. It worked: Programs including this Copenhagen adductor exercise made male soccer players adductors stronger, and while its not a silver bullet for preventing groin strains, it seems to help. The exercise is isometric, which means you hold your body in one position while contracting your muscles. 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. Weve also included ways to progress and regress the movement to help adapt it to your current fitness level. These both reduce the amount of load and effort placed on the top leg, thus making it easier to hold. Forget counting your reps in minutes. C. Then, lift left foot off the ground so it's hovering a few inches below right foot. It's mainly used to strengthen the groin and hip muscles. You want to be able to plant your feet and quickly turn to move in the opposite direction of your opponent. Check out our Hip Resilience program! According to experts, squatting is one of the most effective exercises for improving athletic performance. The Copenhagen plank trains them in this fashion, and therefore has more transfer towards actual real life than exercises like the adductor machine. 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. You should also strive to keep the legs together, as this will work your leg adductors more efficiently. To make it harder, use the internal part of your upper foot to hold the position rather than the leg. Copenhagen Planks build eccentric strength in the groin as well as core stability. Abductors bring your leg away from your body, just like an alien abduction takes a person away from Earth. To attack the obliques and get some added value by tapping into the adductors and abductors, a smart modality to implement would be the Copenhagen plank. 2010;13(2):202-204. 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. Jeff Tomko is a freelance fitness writer who has written for Muscle and Fitness, Men's Fitness, and Men's Health. Squeeze your inner thigh muscles hard so that right thigh . The Copenhagen Plank Will Upgrade Your Ab Workout, 8-Minute Ab Workouts Won't Build a Six-Pack, Your Privacy Choices: Opt Out of Sale/Targeted Ads. Preseason hip/groin strength and HAGOS scores are associated with subsequent injury in professional male soccer players. 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. 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. Crow JF, et al. This can be achieved by positioning yourself further away from the bench, or closer if you want to decrease the intensity. 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. The Copenhagen plank also works on core stabilization. Our inner thigh muscles, called the hip adductors, are responsible for pulling our legs in toward each other. Think about squeezing both shoulder blades and glutes. 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. More broadly, you may think of the adductors as crucial stabilizer and core muscles. 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. Copenhagen plank is a side plank variation that targets our adductors or inner thigh muscles. Copenhagen plank, commonly referred to as adductor side plank, is a fantastic exercise to strengthen your hips, glutes, and core. 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. Ishoi L, et al. 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. 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. It can be regressed or progressed, which makes it perfect for any skill level. How are we going to fix it? Want to master even more moves? Large eccentric strength increase using the Copenhagen adduction exercise in football: a randomized controlled trial. 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. You can make the exercise easier by resting the bottom leg on the floor, or positioning yourself closer to the bench. This will mean as you place your leg on the raised surface, and lift your hips, your back should naturally be nice and straight. Benefits. Remember the Copenhagen keys: maintain stability and squeeze your glutes and shoulder blades while fighting off rotation in both directions. Place your left foot on a bench, box or Ottoman, right elbow on the bench. 2019;53:145-152. Not enough exercises really focus on developing groin strength. This is a dynamic alternative that can be applied at any regression or progression stage to increase intensity and difficulty. Just like the abdominal muscles, they often work in everyday life as stabilizers, not necessarily movers. You wouldn't feel side plank in your chest. Watch Ros demonstrate the move below. Thats why it can be particularly useful for finding correcting muscle imbalances, says Ros. This helps strengthen the deep core muscles, essential for everyday activities like lifting or carrying heavy loads. Start with the top leg bent, and slowly move the bottom leg and body up and down. This variation requires you to alternate between a high plank and low plank position while keeping your core engaged and stable throughout the motion. The adductor group's action is to well, adduct the leg which means bringing your leg closer to the midline. What are the techniques to master the Copenhagen Plank?. Another variation of the knee-assisted Copenhagen plank is the bent-knee Copenhagen plank. 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 abs, obliques, and shoulder strength with the Copenhagen plank delt raise. 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. J Sci Med Sport. If the answer is no, then youre not ready for this exercise and should go back to regular side planks first until youre stronger. Focus on contracting your core and hold for 30 seconds or longer. Ultimately, the benefit of stronger adductors is the reduce risk of groin injuries and pain. Check this article review of the best resistance bands: Torroband Resistance Bands: The Best Resistance Bands for Home Fitness. 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. Here Im using a DB because Im using a home gym. Start with as much of your leg on the support as possible. Begin by lying on your right side with your shoulder, elbow, and forearm stacked in a. How Long Do You Really Need to Hold a Plank? From here we are going to raise our hips up by contracting our adductors until are hips are in a straight line. To begin with start with your knee on the chair. If thats you, the first thing to ask is whether you were in a straight line (no hips sagging) with your abdominals engaged. One major advantage of the Copenhagen plank is that theres little chance that you'll get bored. Including the Copenhagen Adduction exercise in the FIFA 11+ provides missing eccentric hip adduction strength effect in male soccer players: a randomized controlled trial. While nutrition plays an important role, adding exercise into your routine improves the process of achieving your goal. 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 . 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.). Furthermore, you must keep your body straight while holding the plank position. 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.. Position your elbow directly under your shoulder as if you were doing a side plank. The purpose of this blog is to discuss why Copenhagen Planks are an important consideration for rehab and injury reduction programs for the groin. Once the static version becomes to hard, we can simply introduce some movement and perform the copenhagen plank for reps instead of time. Youll notice the closer you get your knee to the bench, the easier it becomes as youre working with less lever. 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. ^ So interpreted in Carl Valle (2020-04-17), "Is the Copenhagen Adduction . Bracing your core and keeping your obliques and abdominals tight, lift your hips off the floor so your back is straight. 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. This will create additional stability challenges, including challenging your shoulder stability like in a Turkish Get-Up. This requires the adductor muscles to contract isometrically. While the Copenhagen adduction exercise has been shown to be extremely beneficial, it is considered an advanced variation and may not be practical for some (since it requires a partner to hold your leg). Maintaining a straight body while doing Copenhagen plank is essential to ensure that your core and glutes are engaged and maximize the exercises effectiveness. As well as developing hip strength, the Copenhagen plank is also a great way to activate the core muscles, especially the obliques. Remember the Copenhagen keys: maintain stability and squeeze your glutes and shoulder blades while fighting off rotation in both directions. In the meantime, you can strengthen your adductors with other isometric exercises. 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. Copenhagen Plank. We suggest starting about two inches out. This will help ensure that your hips dont drop or sway during the exercise. 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. Find the right variation that provides zero pain. To progress, straighten the top leg and perform the same movement. 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.

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