As Ive learned from the postural restoration institute, a lot of the movements in our body couple together. 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. As is the case with any plank variation, think: Abs on, glutes on. This modified Copenhagen plank variation is aimed at beginners who need to strengthen their hip muscles but still dont have the strength required to perform the full version. 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. Eccentric and isometric hip adduction strength in male soccer players with and without adductor-related groin pain: an assessor-blinded comparison. The Copenhagen plank, or Copenhagen adduction exercise, is a side plank variation that targets the muscles of the inner thigh and groin- the adductors. 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. To begin with start with your knee on the chair. The human body doesnt cope with imbalances very well in fact, imbalances are a recipe for disaster when it comes to injuries. It targets the leg adductors, which are muscles often neglected in training, but they play an essential role in our everyday lives and workouts. 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. 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:. However, jumping from tuck planche to advanced tuck is quite an enormous task ahead. Similar to a side plank, start on your side with the forearm on the ground, hips and shoulders stacked, and legs straight. 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. 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. Fortunately, with side plank variations its not so difficult. Additional information: Adductor longus and pectineus will also contribute to hip flexion, while adductor magnus (posterior head) also contributes to hip extension. What are the risk factors for Copenhagen Plank? 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! Copenhagen Planks for Strength and Reducing Risk of Groin - YouTube The exercise is isometric, which means you hold your body in one position while contracting your muscles. It is also important to keep your legs wide when performing Copenhagen plank, as this will target the adductor muscles more effectively and add an extra challenge to the exercise. Copenhagen Plank Progressions - YouTube This can make Copenhagen Planks a critical exercise in your strength training plan to help reduce groin injuries. 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. Then return to the starting position and repeat. This variation is similar to the regular plank but requires more coordination as you alternate tapping each hand forward into a pushup position. From the static side plank position, you would then lift and drop your body using your abs to perform pulses. Engage core, grounding through left elbow and side of left foot, and lift hips and knees off the floor. 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. 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. As such, a better name might be the adductor plank, or adductor side plank, but the Copenhagen name has stuck. How (and Why) to Do Copenhagen Planks - MSN Then when they're moving laterally and going full speed [such as in sports], they pull their groin muscle, or they have super tight hip flexors. What's more,the hip abductors and adductors both play a key role in stabilizing your pelvis, and if one of those muscle groups isn't strong enough to offer that essential support, you could develop lower back pain, Leigha VandenToorn, C.S.C.S., P.P.S.C., an NASM-certified personal trainer, previously told Shape. 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. So what are the techniques to master the Copenhagen plank? It is also great for improving core strength and stability, especially in the obliques. ^ So interpreted in Carl Valle (2020-04-17), "Is the Copenhagen Adduction . .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. You would simply position your upper leg on their hands and keep the bottom leg off the floor.
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