Doing the copenhagen plank for 1 min, I really feel it in my inner thigh. Don't let your chest collapse, so keep the top hand on your hip, or extended towards the ceiling. Move it out more, and the lever becomes longer and more challenging. 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. 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. From here we are going to raise our hips up by contracting our adductors until are hips are in a straight line. 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. In another study by Haroy and colleagues (2018), a group of male soccer players completed a 36-week long adductor strengthening program using the Copenhagen Adduction exercise. However, it can also be used as a full body conditioning exercise, as it also requires the engagement of the core and, to some extent, the shoulders and back. As this move is already creating a ton of tension through your glutes and shoulder blades, keeping your free leg raised and in the proper 90 degree position is serious anti-rotation work for your core. 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. While the Copenhagen adduction exercise doesn't appear to be functional, Haroy et al i Show more Shop the E3 Rehab store Copenhagen Planks for Strength and Reducing Risk of Groin Injury. Bourne M, et al. If you're performing the exercise with your right arm on the floor, for example, you'll. 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 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. Repeat on both sides for 10-15 seconds, rest for a few seconds, and do the exercise again. The Copenhagen plank works your arms, shoulders, core, and adductors. Some of the most common exercises to target the inner thighs include. In team practices, a partner can stand up and hold your leg while youre doing the exercise. Doing Copenhagen Plank is a great way to strengthen your core, improve stability and reduce injury chances. Ishoi et al in 2016 had 24 male soccer players perform the Copenhagen adduction exercise two times a week, while progressively increasing the number of sets and repetitions over the course of 8 weeks (starting with 2 sets of 6 each and ending with 3 sets of 15 each). 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. You'll need a bench or a stable object to perform the Copenhagen plank. 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. 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! Losing weight can be a challenge, but its definitely doable. The knees caving in is often the cause of many injuries. Ultimately, the benefit of stronger adductors is the reduce risk of groin injuries and pain. These adductor muscles include the: adductor longus, adductor brevis, adductor magnus, and gracillis. 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. C. Then, lift left foot off the ground so it's hovering a few inches below right foot. Ishoi L, et al. Crow JF, et al. As well as developing hip strength, the Copenhagen plank is also a great way to activate the core muscles, especially the obliques. 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. Weve also included ways to progress and regress the movement to help adapt it to your current fitness level. With the top arm, grab a light dumbbell or kettlebell and hold it up in the air as you do so. 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. 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. As the muscles worked in the Copenhagen plank are mainly those in the inner thigh area. Serious imbalances can lead to compensated movement patterns and, in turn, an increased risk of injury, according to the American Council on Exercise. 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. Every time you take a stride, you're essentially on the one leg, she explains. 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. Our inner thigh muscles, called the hip adductors, are responsible for pulling our legs in toward each other. 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. Begin by lying on your right side with your shoulder, elbow, and forearm stacked in a. Then return to the starting position and repeat. Try a 10-second hold, repeated three times with rest in between as needed. These both reduce the amount of load and effort placed on the top leg, thus making it easier to hold. 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. 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. Say youre a soccer player. As well as hip adduction, Copenhagen planks will also help develop overall core strength by engaging the abdominals and obliques. 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 movement is an advanced exercise that also works your entire body. Lift one arm off the ground and extend it forward while doing the Copenhagen plank for an added challenge. More broadly, you may think of the adductors as crucial stabilizer and core muscles. The Copenhagen plank also works on core stabilization. This means your core and adductors have to work extra hard to maintain stability. This will help ensure that your hips dont drop or sway during the exercise. 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. 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. Here are 3 progressions that I like: Option #1: Squat Progression Level 1 - Bodyweight Squat. 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. The purpose of this blog is to discuss why Copenhagen Planks are an important consideration for rehab and injury reduction programs for the groin. The Ultimate Test of Strength: The Copenhagen Plank. Drive your right knee forward. 2013;48(14):1108-1114. As such, a better name might be the adductor plank, or adductor side plank, but the Copenhagen name has stuck. (And yes, those two words are very similar. Always pick a difficulty level that you can maintain perfect form throughout. Here are some of the many benefits of Copenhagen Plank: Copenhagen Plank is a great exercise to target your adductors or inner thigh muscles. However, there are many ways the exercise difficulty level can be scaled up or down depending on your abilities. Regularly practicing Copenhagen planks, however, can strengthen these key lower-body muscles and help keep injuries at bay. 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, also known as the Copenhagen adductor plank due to its target muscles, or the Copenhagen plank hold, is a more challenging side plank variation. 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). These muscles are responsible for moving your legs to the center of your body. 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. 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. Think about squeezing both shoulder blades and glutes. Here's why you should be mixing Copenhagen planks into your routine and how to do so with perfect form. Copenhagen Plank Watch on What is a Copenhagen Plank? 5) Take a deep exhale and engage your abs and glutes. And trust us, youll first need to make adjustments. Hip adductor muscle strength is reduced preceding and during the onset of groin pain in elite junior Australian football players. 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 adductor group contains a bunch of muscles, the specific names are not important because we want to focus on them as a group. However, there are many more for every skill level and available equipment. The exercise is isometric, which means you hold your body in one position while contracting your muscles. 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. To start, youll need a bench, or ideally a raised platform that doesnt have a back on it, like an ottoman. If you do it right, you should be giving everything you have for seconds. For more exercises to target your adductors, use a fitness app to help you build the perfect inner thigh workout. 6) Lift your bottom leg up so its parallel to the ground. Do that. The Copenhagen Hold, as shown below, is a unique plank variation that specifically targets the musculature of the inner groin. While it may seem daunting at first, with some practice and focus on the techniques, youll be nailing this exercise in no time. There are many studies out there demonstrating the link between weak groin muscles and the prevalence of groin injuries in athletes. Jeff Tomko is a freelance fitness writer who has written for Muscle and Fitness, Men's Fitness, and Men's Health. The Copenhagen plank lift is a dynamic variation of the Copenhagen plank for adductor strength and hip stability. Haroy J, et al. Our product picks are editor-tested, expert-approved. Press into side plank position. Additional information: Adductor longus and pectineus will also contribute to hip flexion, while adductor magnus (posterior head) also contributes to hip extension. 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. 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. ^ So interpreted in Carl Valle (2020-04-17), "Is the Copenhagen Adduction . A Copenhagen plank is a side plank variation that involves resting your top leg on a bench or raised surface. Focus on controlling your movements through the transition from one position to another, all while maintaining perfect form. It is also great for improving core strength and stability, especially in the obliques. 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. This pain can range from mild discomfort to outright agony and can be exacerbated by physical activity. 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 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. 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. You wouldn't feel side plank in your chest. The Copenhagen plank is a unilateral exercise, meaning it targets just one side of the body at a time. What are the Alternatives to the Copenhagen Plank? Again the same rules apply, start off at the knee and lower towards the foot as you get stronger, and don't sacrifice your form! Eccentric and isometric hip adduction strength in male soccer players with and without adductor-related groin pain: an assessor-blinded comparison. Idk I don't feel it in my core at all though. From there don't just think about haphazardly lifting the bottom leg towards the top. According to experts, squatting is one of the most effective exercises for improving athletic performance. 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. Promise, a little bit goes a long way with this bodyweight exercise. Copenhagen plank, commonly referred to as adductor side plank, is a fantastic exercise to strengthen your hips, glutes, and core. Prone Cobra Push Up How to, Benefits and Muscles Worked, Featured image and video demonstration credit AchieveFitnessBoston. AJSM. Welltech. Ensuring you are actively training for adduction strength as well as abduction strength will provide more overall benefits. As the Senior Fitness Editor at Shape, Kristen oversees the Fitness category and covers workout trends, exercise tips, recovery, and more. If you can nail those, you've just dominated the. By Ebenezer Samuel, C.S.C.S. Copenhagen planks can fit into a program where any abdominal or core exercise can go. At the end of the program, these athletes demonstrated a 35.7% increase in eccentric hip adduction strength! To begin with start with your knee on the chair. How often have you dismissed the plank? And remember - having your hip in contact with the bench is important. Normally when we think side plank, we prioritize bracing our entire core. 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. 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. Your #1 site for all things sports rehab, sports performance, and orthopedic rehabilitation is: https://www.sportsrehabexpert.com/http://www.annarbor.physio . Just 10 seconds at a time, over three sets, is a great place to start. 1) Set up with your head perpendicular to a bench and facing away. For another fantastic ab exercise, check out the landmine rollout. 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! Copenhagen, Danish Kbenhavn, capital and largest city of Denmark. However, having very strong abductors, but weak adductors, wont create the overall stability around the hips that you need. This will mean as you place your leg on the raised surface, and lift your hips, your back should naturally be nice and straight. Why Mastering the Pistol Squat Should Be Your Next Fitness Goal, 6 Triceps Extension Variations to Strengthen Your Arms, No Matter Your Fitness Level or Abilities, The Best Exercises for Sculpting Your Glutes, The Z Press Will Challenge Your Upper-Body and Core Strength Heres How to Do It, The 10 Best Hamstring Exercises to Strengthen Your Lower Body, How to Improve Your Flexibility with Stretching Exercises, How to Do Dead Bugs to Strengthen Your Core, The Kettlebell Windmill Is the Stability Exercise Your Core and Shoulders Need Heres How to Do It. This is called active rest.. To make it harder, use the internal part of your upper foot to hold the position rather than the leg. 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. For this progression, you will hold the same side plank position but move your chest toward the ground in a slow, controlled movement. 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. As such, a better name might be the adductor plank, or adductor side plank, but the Copenhagen name has stuck. Make sure to progress from the more accessible variations to the more challenging ones as you get stronger. Similar to the Nordic hamstring exercise, the Copenhagen adduction exercise (CAE) is a bodyweight movement popularized by Danish researchers and sports therapists. These muscles are primarily responsible for the adduction of the hip which moves the leg towards the midline. Reddit and its partners use cookies and similar technologies to provide you with a better experience. Make sure to maintain proper form with a neutral spine throughout the exercise and stop immediately if you feel any pain or discomfort. So you need to keep your workout progress with more advanced dip progressions. Once the traditional Copenhagen plank feels like childs play, up the ante by performing the exercise on your palm instead of your forearm. Copenhagen Plank is an exercise to make your inner thigh muscles strong that can help reduce groin pain and injuries during sports activities. Make sure to keep your shoulders and chest aligned throughout the exercise. Most importantly, remember to breathe, says Ros. Copenhagen Plank - Exercise demonstration video and information for Olympic weightlifting - The Copenhagen plank is a simple exercise for adductor strength and hip stability. Once appropriately warmed up, follow the steps outlined below to execute a Copenhagen plank hold correctly. 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. Start with the top leg bent, and slowly move the bottom leg and body up and down. Popular with Strength Coaches and Physical Therapists alike, the movement can help improve lumbopelvic stability, core strength, and healthy hip function. 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. However, this could take away the focus from the adductors and shift it more onto the core and shoulders. 2019;53:145-152. , Your email address will not be published. Having weak groin muscles is huge contributor to groin injuries. BJSM. BJSM. This can make Copenhagen Planks a critical exercise in your strength training plan to help reduce groin injuries. J Sci Med Sport. Elevate your feet onto a box or bench while doing the Copenhagen plank to increase the intensity. 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). Based on the look of it, you can probably guess that the Copenhagen plank is a seriously challenging move. 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.
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