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. 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. Ultimately, the benefit of stronger adductors is the reduce risk of groin injuries and pain. 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. Smith Machine Bench Press: Is It Right for You? As the muscles worked in the Copenhagen plank are mainly those in the inner thigh area. Focus on contracting your core and hold for 30 seconds or longer. Copenhagen Plank is an exercise to make your inner thigh muscles strong that can help reduce groin pain and injuries during sports activities. Remember the Copenhagen keys: maintain stability and squeeze your glutes and shoulder blades while fighting off rotation in both directions. To increase the challenge of the Copenhagen Plank, you can wrap a resistance band around your legs while doing the exercise. B. What are the risk factors for Copenhagen Plank? Just 10 seconds at a time, over three sets, is a great place to start. From here we are going to raise our hips up by contracting our adductors until are hips are in a straight line. As such, a better name might be the adductor plank, or adductor side plank, but the Copenhagen name has stuck. Begin by lying on your right side with your shoulder, elbow, and forearm stacked in a. 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. Strengthening your adductors through Copenhagen Plank will help create balance in the hip area and reduce injury chances. ). 1. Do you suffer from toe pain? 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). 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. Extend out the bottom leg while keeping it off the floor. If youve worked up to 4 breaths fo 10 seconds each side and youre not feeling challenged, you can add some weight. Build abs, obliques, and shoulder strength with the Copenhagen plank delt raise. The Copenhagen plank, or Copenhagen adduction exercise, is a side plank variation that targets the muscles of the inner thigh and groin- the adductors. 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. 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. This will create additional stability challenges, including challenging your shoulder stability like in a Turkish Get-Up. Unlike most plank holds, which encourage 60 seconds or more of isometric agony, the Copenhagen plank is a brief affair. 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. 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. All these variations are excellent alternatives to the Copenhagen Plank that you can use to challenge your core and build stability in different ways. Welltech. In team. Fortunately, with side plank variations its not so difficult. Lie on left side of body with left elbow resting on the floor directly beneath left shoulder, both legs extended out to right side, and right arm extended toward ceiling. 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. Even your abductors, the muscles on the outsides of your hips, seem to get a little bit of a boost from training this exercise. Furthermore, you must keep your body straight while holding the plank position. To begin with start with your knee on the chair. All else equal I prefer this over the bent-knee variation because in real life the adductors contact with the ankle/foot as the contact point, so I think this transfers over to sports and real life better. However, jumping from tuck planche to advanced tuck is quite an enormous task ahead. While it may seem daunting at first, with some practice and focus on the techniques, youll be nailing this exercise in no time. It doesn't just target your obliques like a side plank, but it also fires up your adductors and your abductors your inner and outer thigh muscles. Sound complicated? That's what makes this a great plank, Samuel says. 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. You will engage and strengthen your adductor muscles by squeezing your legs together. The adductor group's action is to well, adduct the leg which means bringing your leg closer to the midline. Scand J Med Sci Sports. Squeeze your thighs to hold this position. By strengthening one muscle group, we help shift into the posture that allows the other to contract as well, creating a positive feedback loop. How to do a Copenhagen plank 1. 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. Still, your obliques, the muscles responsible for rotating your trunk, get a large chunk of the action. 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. Copenhagen Plank Watch on What is a Copenhagen Plank? Performing squats build muscle strength, joint stability, and proper form. If your aim is to work on your hip and groin muscles, there are plenty of alternatives to the Copenhagen plank that also focus on the same muscles. BJSM. Stronger adduction means you can move your leg with more power and precision. The first level is to just hold the plank at the top position. First up, let's have a look at the anatomy of the groin. 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. This helps strengthen the deep core muscles, essential for everyday activities like lifting or carrying heavy loads. Place your top leg onto a bench or raised surface. If youre an athlete, then, theyre a crucial part of most sports. Keep your core engaged and stable during the exercise by contracting the muscles in your abdomen. As such, a better name might be the adductor plank, or adductor side plank, but the Copenhagen name has stuck. This ability to strengthen the adductors helps to ensure your lateral movements arent solely reliant on your abductors. 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. Copenhagen Planks build eccentric strength in the groin as well as core stability. Copenhagen plank is a side plank variation that targets our adductors or inner thigh muscles. If so, there is good news stretches can help improve your toe point. 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. Clam shells, for example, along with lots of glute exercises, will help strengthen these outer hip muscles which is undoubtedly important. We may earn a commission through links on our site. Privacy Policy. 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). 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. It involves a squeezing movement to keep your legs together. This requires additional balance and stability to maintain the position. 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. Bracing your core and keeping your obliques and abdominals tight, lift your hips off the floor so your back is straight. 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. When that gets easy, try a harder variation. Copenhagen planks can fit into a program where any abdominal or core exercise can go. Every time you take a stride, you're essentially on the one leg, she explains. 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. Simply, when our abdominals contract, our adductors are primed to contract also. For this progression, you will hold the same side plank position but move your chest toward the ground in a slow, controlled movement. Better yet, combine the two moves during a single set, as Ros demonstrates below. And since it is so challenging, its best to make this your first move of your core workout. This exercise is so effective that when an adductor strengthening programme, adding just ONE exercise, was implemented, groin injury rates fell by 41%. Your adductors and abductors and both your inner and outer thighs are going to wind the firing in this move as well.. "We're working on the (inside) to counteract all the strong . Copenhagen Denmark: Rosenborg Castle A small village existed on the site of the present city by the early 10th century. How to Add the Copenhagen Plank to Your Routine, How to Train In All 3 Planes of Motion and Why It Matters, Modification: Copenhagen Plank with Short Lever, Progression: Copenhagen Plank with Kettlebell or Knee Drive, 7 Abs Exercises to Tighten Stomach Muscles for a Strong Core, The Best Inner-Thigh Exercises That Reach Those Hard-to-Target Adductors, How to Strengthen Your Hip Flexors Plus, 5 Exercises to Try, The Best Core Stability Exercises to Level Up Your Workouts, How to Do a Curtsy Lunge to Build Your Booty, How to Do the Bear Crawl Exercise to Boost Strength and Coordination, 7 Hip Thrust Variations to Build Lower-Body Strength at Any Fitness Level. However, this could take away the focus from the adductors and shift it more onto the core and shoulders. Lift your lower leg off the floor so it hangs under the bench, unsupported. 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. Here are some of the many benefits of Copenhagen Plank: Copenhagen Plank is a great exercise to target your adductors or inner thigh muscles. 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. Whether youre an athlete, a fitness enthusiast, or simply looking to enhance your hand strength, these exercises will help you achieve your goals. Doing the copenhagen plank for 1 min, I really feel it in my inner thigh. David is a writer and strength coach and co-owner of Roman Fitness Systems. Squeeze your inner thigh muscles hard so that right thigh . 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 first is that it strengthens your frontal plane. 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. If thats you, the first thing to ask is whether you were in a straight line (no hips sagging) with your abdominals engaged. 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. 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. Try and hold the Copenhagen plank for as long as possible, repeated a few times a week. Your #1 site for all things sports rehab, sports performance, and orthopedic rehabilitation is: https://www.sportsrehabexpert.com/http://www.annarbor.physio . 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 Copenhagen plank also works on core stabilization. These days, the fitness world is all about increasing efficiency. The Copenhagen plank is a great way to test the strength of your leg adductors and work on building up those muscles! Engage core, grounding through left elbow and side of left foot, and lift hips and knees off the floor. 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. Position your elbow directly under your shoulder as if you were doing a side plank. Position your elbow directly under your shoulder as if you were doing a side plank. Remember the Copenhagen keys: maintain stability and squeeze your glutes and shoulder blades while fighting off rotation in both directions. The Copenhagen plank hold, which is the static version of this exercise, is the main variation used in rehab programs targeting the groin muscles. The lower-body and core exercise is no joke. 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. One major advantage of the Copenhagen plank is that theres little chance that you'll get bored. 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. You should always seek medical advice from a health/fitness professional before starting any new fitness program. Any sort of lateral movement will involve careful coordination between adductors and abductors to move meaningfully in a sideways direction. Once you have mastered the basic form of the Copenhagen Plank, you can progress to more advanced variations. 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. Anytime youre standing on one leg (like every step you take while walking) the adductors work to prevent your knee from caving in. To make it harder, use the internal part of your upper foot to hold the position rather than the leg. The Copenhagen is a little bit different, according to Samuel. Our product picks are editor-tested, expert-approved. Countless studies have shown that the Copenhagen adductor plank is second-to-none when it comes to developing adductor strength. The adductor strengthening programme prevents groin problems among male football players: a cluster-randomised controlled trial. Lift the hips up until your body is in a straight line with the lower leg off the floor. Similar to a standard side plank, your obliques are required to help create stability as you hold the position. Imagine your heels, butt, and back of your head are all touching a wall and your body forms a straight line in order to get the most benefit out of the exercise, she suggests. 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. Start by lying on your side, like you would for a regular side plank. 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. Buyers Guide to Cold Plunge Pools and Baths, Oblique Crunches How to Perform & Benefits. J Sci Med Sport. But from a functional standpoint, the adductor group are important in stabilising your hips. If you're performing the exercise with your right arm on the floor, for example, you'll. Additionally, the variations mentioned can help you challenge your core and give those muscles extra work. 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. Along with those variations, you can also progress the Copenhagen plank by increasing the duration of the exercise. This will mean as you place your leg on the raised surface, and lift your hips, your back should naturally be nice and straight. So your next question might be why you should train them in the first place. Make sure to progress from the more accessible variations to the more challenging ones as you get stronger. So building up the strength of those stabilizer muscles [in your legs and core] is important., Ready to give the exercise a shot? 2. 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. The human body doesnt cope with imbalances very well in fact, imbalances are a recipe for disaster when it comes to injuries. There are many studies out there demonstrating the link between weak groin muscles and the prevalence of groin injuries in athletes. The groin is a loosely defined term and what we are actually going to focus on is the adductor group of muscles. 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.
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