But what good does it actually do for you and your body? To begin with start with your knee on the chair. In addition to helping run RFS, he's also the head editor for If youre coming off of a knee injury, or have a history of knee pain, try the regression variations first. 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.). 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. The knee-assisted plank simply requires you to use your knee as support to provide extra stability. 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. 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? 2014;2(2):2325967114521778. Copenhagen Denmark: Rosenborg Castle A small village existed on the site of the present city by the early 10th century. Hary et al (2018). However, this could take away the focus from the adductors and shift it more onto the core and shoulders. Similar to a side plank, start on your side with the forearm on the ground, hips and shoulders stacked, and legs straight. Start by lying on your side, like you would for a regular side plank. However, having very strong abductors, but weak adductors, wont create the overall stability around the hips that you need. There are many studies out there demonstrating the link between weak groin muscles and the prevalence of groin injuries in athletes. A 30 second hold would be really good and a 60 second hold would demonstrate very good adduction strength. The Copenhagen plank is one of the most challenging plank variations out there, a side plank variation that requires extra glute and hip adductor focus and builds all-around ab and core. This regression involves performing the side plank on the forearm rather than extending the arm fully to increase stability. Strengthening your adductors through Copenhagen Plank will help create balance in the hip area and reduce injury chances. 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.. The first level is to just hold the plank at the top position. A. Your email address will not be published. Repeat on both sides for 10-15 seconds, rest for a few seconds, and do the exercise again. 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. 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. 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. 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. What are the risk factors for Copenhagen Plank? 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. On exhales, our body moves towards flexion and internal rotation. As the muscles worked in the Copenhagen plank are mainly those in the inner thigh area. Ahead, learn details on all the benefits a Copenhagen plank has to offer and find out how to do one with perfect form every single time no matter how you modify or spice up the move. If you're performing the exercise with your right arm on the floor, for example, you'll. You can make the exercise easier by doing a regular side plank and make it more challenging by bringing your legs closer together. This will improve abdominal and adductor activation. Aside from the main variation, there are several options to progress and regress the Copenhagen plank. Make sure to progress from the more accessible variations to the more challenging ones as you get stronger. Along with your abductors, adductors, and hip flexors, the Copenhagen plank challenges practically every part of the core (which plays a key role in keeping your spine stable and safe), says Ros. Here's the breakdown. The Copenhagen plank hold, which is the static version of this exercise, is the main variation used in rehab programs targeting the groin muscles. You'll need a bench or a stable object to perform the Copenhagen plank. These should be performed slowly and with control. By Ebenezer Samuel, C.S.C.S. The Copenhagen plank works your arms, shoulders, core, and adductors. 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. It involves a squeezing movement to keep your legs together. The adductor group contains a bunch of muscles, the specific names are not important because we want to focus on them as a group. Enter the Copenhagen Plank. Previously, Kristen was the Chief Content Officer at aSweatLife.com, where she led content and editorial strategy. In team. Check out the video and please leave any questions or comments below. This can make Copenhagen Planks a critical exercise in your strength training plan to help reduce groin injuries. This exercise is so effective that when an adductor strengthening programme, adding just ONE exercise, was implemented, groin injury rates fell by 41%. This is called active rest.. Weve also included ways to progress and regress the movement to help adapt it to your current fitness level. While it may seem daunting at first, with some practice and focus on the techniques, youll be nailing this exercise in no time. 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. The Copenhagen plank is a great exercise for a few reasons. Coachs Tip Ensure you use a bench or raised surface that is roughly the same height as your head when you hold the side plank. 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. The Copenhagen is a little bit different, according to Samuel. Copenhagen plank is a side plank variation that targets our adductors or inner thigh muscles. Jeff Tomko is a freelance fitness writer who has written for Muscle and Fitness, Men's Fitness, and Men's Health. 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, or the Copenhagen Side Plank, is a side plank variation that, in addition to training the abdominals, targets the adductor (groin) muscles. For more information, please see our We suggest starting about two inches out. The adductors make up one of the biggest muscle groups in your lower body. It is a killer leg exercise, and it has benefits beyond just adding variety to your routine. Or, try driving your bottom knee up so it's in line with your hips, keeping it bent at a 90-degree angle, suggests Ros. The Copenhagen plank primarily targets the adductor muscles of the hip. But its an under-appreciated exercise, and deserves a spotlight of its own. Another variation of the knee-assisted Copenhagen plank is the bent-knee 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. 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. EMG evaluations of hip adduction exercises for soccer players: implications for exercise selection in prevention and treatment of groin injuries. As is the case with any plank variation, think: Abs on, glutes on. This will create additional stability challenges, including challenging your shoulder stability like in a Turkish Get-Up. I wouldn't recommend more than 25 seconds or 10 slow breaths per side per set, she adds. Watch Ros demonstrate the move below. 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 Copenhagen Hold, as shown below, is a unique plank variation that specifically targets the musculature of the inner groin. 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. BJSM. Cookie Notice The bottom leg hangs underneath the bench. How to: Copenhagen Plank Primary Muscles Used:Upper Legs, Hip Adductors Exercise Families:Hip Adduction Equipment:Chair Trainer:Kayla Itsines Lying l Sign Up Sweat Programs Articles Community Support 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. Ensuring you are actively training for adduction strength as well as abduction strength will provide more overall benefits. And this training can do you some good: Improving your core stability not only helps prevent injuries in your back, but it can also improve your athletic performance, she notes. Check out some of our other similar blogs: Adductor Strain,Groin Pain Rehab, Nordic Hamstring Curl. Begin by lying on your right side with your shoulder, elbow, and forearm stacked in a. The implementation of this program reduced the prevalence and risk of groin problems in male football players 41%! This requires the adductor muscles to contract isometrically. Subscribe to receive exclusive updates, deals, 10% off any program, and access to our private monthly research review. 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. AJSM. Remember the Copenhagen keys: maintain stability and squeeze your glutes and shoulder blades while fighting off rotation in both directions. The origin of the exercise is a bit of a mystery, but it's safe to say it was invented way before the early 2000s. Essentially, athletes who participate in sports with kicking or running are at a higher risk of groin pain, usually in the form of muscle strains or sports hernias. Having weak groin muscles is huge contributor to groin injuries. For even more stability challenges, move off of your forearm and onto your hand. Check out our Hip Resilience program! 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. Large eccentric strength increase using the Copenhagen adduction exercise in football: a randomized controlled trial. BJSM. 2010;13(2):202-204. Copenhagen planks can fit into a program where any abdominal or core exercise can go. Think of these inner thigh muscles like the hamstrings of the frontal plane. How Long Do You Really Need to Hold a Plank? Want to learn more? 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. 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. Just 10 seconds at a time, over three sets, is a great place to start. 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. Do you suffer from toe pain? One major advantage of the Copenhagen plank is that theres little chance that you'll get bored. Required fields are marked *. This will engage and strengthen more muscles in your arms, shoulders, and core. As the Senior Fitness Editor at Shape, Kristen oversees the Fitness category and covers workout trends, exercise tips, recovery, and more. First up, let's have a look at the anatomy of the groin. This helps to improve exercises like lateral side squats too. This pain can range from mild discomfort to outright agony and can be exacerbated by physical activity. 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. Ultimately, the benefit of stronger adductors is the reduce risk of groin injuries and pain. Alternatives to Copenhagen Plank are an excellent way to challenge your core and increase stability. Strong adductors means stronger abs and vice versa, and both help us shift out of the extended posture that most of us live in. 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. Focus on controlling your movements through the transition from one position to another, all while maintaining perfect form. Another way to increase intensity is to perform a Copenhagen plank raise.
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