Again, youll hold a Copenhagen plank nowhere near the same amount of time you would a standard plank. Most importantly, remember to breathe, says Ros. You can also check out his Instagram, he's pretty easy on the eyes. 2019:1-34. And since it is so challenging, its best to make this your first move of your core workout. Our inner thigh muscles, called the hip adductors, are responsible for pulling our legs in toward each other. But what good does it actually do for you and your body? This is called active rest.. B. Great view of my childhood trophies here. The Copenhagen plank is an excellent exercise to test your core strength, stability, coordination, and balance. 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. But from a functional standpoint, the adductor group are important in stabilising your hips. However, this could take away the focus from the adductors and shift it more onto the core and shoulders. 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. This exercise got its name (and its mild popularity) from research out of Denmark that showed it helps to prevent groin pulls in athletes. Theyre one of the major muscle groups that help us move side to side. 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. 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. The adductor muscles also help support better athletic performance, especially in sports or activities that involve running or kicking. 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. and our The benefits of healthier hips can address musculoskeletal problems in other areas of the body too, such as knee pain and back ache. Copenhagen planks can fit into a program where any abdominal or core exercise can go. Furthermore, you must keep your body straight while holding the plank position. However, having very strong abductors, but weak adductors, wont create the overall stability around the hips that you need. Performing squats build muscle strength, joint stability, and proper form. But its an under-appreciated exercise, and deserves a spotlight of its own. This is a super challenging move, but thats the idea.. The knees caving in is often the cause of many injuries. This exercise is so effective that when an adductor strengthening programme, adding just ONE exercise, was implemented, groin injury rates fell by 41%. Bourne M, et al. Having weak groin muscles is huge contributor to groin injuries. Lift the hips up until your body is in a straight line with the lower leg off the floor. Hearst Magazine Media, Inc. All Rights Reserved. Additionally, the variations mentioned can help you challenge your core and give those muscles extra work. Do you want to be doing more core strengthening exercises like Copenhagen Plank? 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. Want to master even more moves? 2016;26(11):1334-1342. The Copenhagen plank is a very technical, yet very effective, exercise. On exhales, our body moves towards flexion and internal rotation. Popular with Strength Coaches and Physical Therapists alike, the movement can help improve lumbopelvic stability, core strength, and healthy hip function. 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. A 30 second hold would be really good and a 60 second hold would demonstrate very good adduction strength. 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. What are the Alternatives to the Copenhagen Plank? Place right foot on top of a bench and rest left toes gently on the floor. Copenhagen plank, commonly referred to as adductor side plank, is a fantastic exercise to strengthen your hips, glutes, and core. 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.). In addition to helping run RFS, he's also the head editor for 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. This means your core and adductors have to work extra hard to maintain stability. Return the hips to the floor under control. 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 it may seem daunting at first, with some practice and focus on the techniques, youll be nailing this exercise in no time. Check this article review of the best resistance bands: Torroband Resistance Bands: The Best Resistance Bands for Home Fitness. 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. ^ So interpreted in Carl Valle (2020-04-17), "Is the Copenhagen Adduction . 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. The Copenhagen plank or Copenhagen adduction exercise is a side plank variation that targets the muscles of the inner thigh and groin, the adductors. What are the techniques to master the Copenhagen Plank?. You want to be able to plant your feet and quickly turn to move in the opposite direction of your opponent. prohockeystrength.com., the official website of the Strength and Conditioning Association of Professional Hockey. As is the case with any plank variation, think: Abs on, glutes on. By strengthening one muscle group, we help shift into the posture that allows the other to contract as well, creating a positive feedback loop. BJSM. Subscribe to receive exclusive updates, deals, 10% off any program, and access to our private monthly research review. It is suggested that you perform hip mobility exercises to warm up the muscles before doing a Copenhagen side plank. No need to be a hero and set the bench in contact with the thigh. Scand J Med Sci Sports. Once you have mastered the regular two-leg Copenhagen plank, try doing it on a single leg for an extra challenge. Unlike most plank holds, which encourage 60 seconds or more of isometric agony, the Copenhagen plank is a brief affair. Once you have mastered the basic form of the Copenhagen Plank, you can progress to more advanced variations. The groin is a loosely defined term and what we are actually going to focus on is the adductor group of muscles. 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). A Copenhagen plank is a side plank variation that involves resting your top leg on a bench or raised surface. Build abs, obliques, and shoulder strength with the Copenhagen plank delt raise. The implementation of this program reduced the prevalence and risk of groin problems in male football players 41%! Our product picks are editor-tested, expert-approved. This helps to improve exercises like lateral side squats too. 1. The Copenhagen Hold, as shown below, is a unique plank variation that specifically targets the musculature of the inner groin. This means you need to use the inner thigh muscle on that top leg to hold yourself up. To begin with start with your knee on the chair. From here we are going to raise our hips up by contracting our adductors until are hips are in a straight line. Strengthening your adductors through Copenhagen Plank will help create balance in the hip area and reduce injury chances. Keep your core engaged and stable during the exercise by contracting the muscles in your abdomen. If thats you, the first thing to ask is whether you were in a straight line (no hips sagging) with your abdominals engaged. The adductor strengthening programme prevents groin problems among male football players: a cluster-randomised controlled trial. There is one exercise that you can do with zero equipment at home to strengthen your adductors and help prevent injury. Important consideration: Some groin problems may have a secondary related abdominal issue. 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 . Published: Oct 13, 2020 Yes, you can hold a plank for hours upon hours. 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. 2013;48(14):1108-1114. 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. Here are 3 progressions that I like: Option #1: Squat Progression Level 1 - Bodyweight Squat. In a 2013 study focused on hip adduction exercises for soccer players . The Copenhagen Plank is very simple, all you need is a chair or bench. Here Im using a DB because Im using a home gym. ). 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. As well as hip adduction, Copenhagen planks will also help develop overall core strength by engaging the abdominals and obliques. Focus on contracting your core and hold for 30 seconds or longer. We last saw Copenhagen planks in our rundown of the best bodyweight exercises that actually build strength. https://commons.wikimedia.org/wiki/File:Anterior_Hip_Muscles_2.PNG, You Dont Need To Fix Your Flat or Pronated Feet. As the Senior Fitness Editor at Shape, Kristen oversees the Fitness category and covers workout trends, exercise tips, recovery, and more. By avoiding common mistakes and progressing from basic form to more advanced variations, you can maximize the benefits of the exercise and get the most out of it. Smith Machine Bench Press: Is It Right for You? Ultimately, the benefit of stronger adductors is the reduce risk of groin injuries and pain. 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. 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. By Ebenezer Samuel, C.S.C.S. 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. Fortunately, with side plank variations its not so difficult. 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. 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. Make sure to keep your shoulders and chest aligned throughout the exercise. Additional information: Adductor longus and pectineus will also contribute to hip flexion, while adductor magnus (posterior head) also contributes to hip extension. Then, you'll hover the other foot a few inches below the bench and hold this position as steadily as possible. And remember - having your hip in contact with the bench is important. What muscles does the Copenhagen Plank work? Similar to the Nordic hamstring exercise, the Copenhagen adduction exercise (CAE) is a bodyweight movement popularized by Danish researchers and sports therapists. The Copenhagen plank is a unilateral exercise, meaning it targets just one side of the body at a time. In team practices, a partner can stand up and hold your leg while youre doing the exercise. As such, a better name might be the adductor plank, or adductor side plank, but the Copenhagen name has stuck. Below we list all the variations you can apply, from easy to hard, so that you can pick the right one based on your skill level. So you need to keep your workout progress with more advanced dip progressions. This is a dynamic alternative that can be applied at any regression or progression stage to increase intensity and difficulty. Strong adductors means stronger abs and vice versa, and both help us shift out of the extended posture that most of us live in. Additionally, be careful not to overexert yourself start with more accessible variations and work your way up as you get stronger. Copenhagen Side Plank w/ Leg Lift There's really nothing fancy here. 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. Similar to a side plank, start on your side with the forearm on the ground, hips and shoulders stacked, and legs straight. If youve worked up to 4 breaths fo 10 seconds each side and youre not feeling challenged, you can add some weight. Thanks for reading. 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. 2017;45(13):3052-3059. 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. The Copenhagen plank lift is a dynamic variation of the Copenhagen plank for adductor strength and hip stability. 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 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). Do that. It involves a squeezing movement to keep your legs together. This requires additional balance and stability to maintain the position. If youre an athlete, then, theyre a crucial part of most sports. Not enough exercises really focus on developing groin strength. Doing the copenhagen plank for 1 min, I really feel it in my inner thigh. The Copenhagen is a little bit different, according to Samuel. If you want to improve your function and reduce your risk of reinjury, strengthening your quads needs to be your top priority. The Copenhagen plank is a unilateral exercise, meaning it targets just one side of the body at a time. Remember the Copenhagen keys: maintain stability and squeeze your glutes and shoulder blades while fighting off rotation in both directions. For runners, this position reinforces the posture you want when you run. The Copenhagen plank primarily targets the adductor muscles of the hip. 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. Large eccentric strength increase using the Copenhagen adduction exercise in football: a randomized controlled trial. 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. Remember to maintain proper form throughout the exercise and stop immediately if you feel pain or discomfort. 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. If you're performing the exercise with your right arm on the floor, for example, you'll. This will engage and strengthen more muscles in your arms, shoulders, and core. Planks arent that easy to add weight to. Similar to a standard side plank, your obliques are required to help create stability as you hold the position. Squeeze your thighs to hold this position. The exercise is isometric, which means you hold your body in one position while contracting your muscles. 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). Squeeze your legs together and maintain this position for a few seconds before releasing them back to the starting position. Some of the most common exercises to target the inner thighs include. Aside from the main variation, there are several options to progress and regress the Copenhagen plank. Copenhagen Plank is an exercise to make your inner thigh muscles strong that can help reduce groin pain and injuries during sports activities. If you dont have a bench or other suitable support, you could also use a training buddy to help you perform this exercise. Reddit and its partners use cookies and similar technologies to provide you with a better experience. Lift your lower leg off the floor so it hangs under the bench, unsupported. Your adductors and abductors and both your inner and outer thighs are going to wind the firing in this move as well.. With the top arm, grab a light dumbbell or kettlebell and hold it up in the air as you do so. Another variation of the knee-assisted Copenhagen plank is the bent-knee Copenhagen plank. Doing Copenhagen Plank is a great way to strengthen your core, improve stability and reduce injury chances. Always pick a difficulty level that you can maintain perfect form throughout. These should be performed slowly and with control. Remember to breathe normally throughout the exercise. Generally speaking, I think core exercise can be sprinkled in every training session during rest periods from major strength movements. In the meantime, you can strengthen your adductors with other isometric exercises. 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. But instead of stacking or staggering your feet on the floor, youll prop one foot on top of a bench (or couch, chair, or another stable surface that's about 18 inches tall). One of the primary benefits of the Copenhagen plank: It strengthens your hip abductors and adductors, muscles that are responsible for moving your leg away from or toward, respectively, the midline of your body, says Ros. To start, youll need a bench, or ideally a raised platform that doesnt have a back on it, like an ottoman. Privacy Policy. This banded adductor exercise is a good place to start, and you can also do single-leg movements like step-ups to work the adductors alongside other leg muscles. The goal is to maintain a straight line from your shoulder to your ankle. 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. Simply, when our abdominals contract, our adductors are primed to contract also. Your #1 site for all things sports rehab, sports performance, and orthopedic rehabilitation is: https://www.sportsrehabexpert.com/http://www.annarbor.physio . You can do Copenhagen Plank up to three times a week, making sure to give your body enough time to recover between sets. 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. The Copenhagen plank hold, which is the static version of this exercise, is the main variation used in rehab programs targeting the groin muscles. 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 Plank. Lift your hips mostly with the top leg, but use some support from the bottom leg to help. This pain can range from mild discomfort to outright agony and can be exacerbated by physical activity. Idk I don't feel it in my core at all though. There's no need to if you're doing it correctly, those are gonna be the longest 25 seconds of your life., As you hold your Copenhagen plank, make sure to avoid rotating your shoulders forward, says Ros. Due to these groin related injuries, there are a significant number of athletes being taken out of games, missing seasons, or even having to retire early. Here's why you should be mixing Copenhagen planks into your routine and how to do so with perfect form. (And yes, those two words are very similar. From the static side plank position, you would then lift and drop your body using your abs to perform pulses. Cookie Notice This plank variation challenges even the strongest coreand gives runners an extra form boost, too. 6) Lift your bottom leg up so its parallel to the ground. This variation is a Copenhagen plank progression, as it requires more strength and stability since there is the addition of weights. This will create additional stability challenges, including challenging your shoulder stability like in a Turkish Get-Up. Focus on controlling your movements through the transition from one position to another, all while maintaining perfect form. How to do a Copenhagen plank 1. You should always seek medical advice from a health/fitness professional before starting any new fitness program. Check out the video and please leave any questions or comments below. 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. Its essential to be aware of common mistakes when doing the Copenhagen Plank exercise: Make sure to squeeze your legs together correctly when doing the Copenhagen Plank. 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 will mean as you place your leg on the raised surface, and lift your hips, your back should naturally be nice and straight. For this progression, you will hold the same side plank position but move your chest toward the ground in a slow, controlled movement. 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. Bracing your core and keeping your obliques and abdominals tight, lift your hips off the floor so your back is straight. Based on the look of it, you can probably guess that the Copenhagen plank is a seriously challenging move. And in any plank exercise, your core is engaged, otherwise your form would be collapsing. [1], [2]. Previously, Kristen was the Chief Content Officer at aSweatLife.com, where she led content and editorial strategy. Youll notice the closer you get your knee to the bench, the easier it becomes as youre working with less lever. Shoulder Calisthenics Workout Bodyweight Training Arena, Full Body Calisthenics For Women Beginners | Female Calisthenics. That's the most common mistake you see in a Copenhagen plank because it's so hard to maintain that anti-rotation, she explains. These both reduce the amount of load and effort placed on the top leg, thus making it easier to hold. This ability to strengthen the adductors helps to ensure your lateral movements arent solely reliant on your abductors. You can make the exercise easier by doing a regular side plank and make it more challenging by bringing your legs closer together. Some of these muscles also have secondary actions, including hip flexion (adductor brevis and gracilis), internal rotation (adductor longus, adductor brevis, and pectineus), and extension (anterior head of adductor magnus). Think of these inner thigh muscles like the hamstrings of the frontal plane. As such, a better name might be the adductor plank, or adductor side plank, but the Copenhagen name has stuck. These muscles are responsible for moving your legs to the center of your body. It is also great for improving core strength and stability, especially in the obliques. 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. 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. Stronger adduction means you can move your leg with more power and precision. What are the risk factors for Copenhagen Plank? Thats why she usually starts her clients off with their top knee bent at a 90-degree angle and their knee and calf fully resting on the bench (aka a short lever), she says. The adductors make up one of the biggest muscle groups in your lower body. This can make Copenhagen Planks a critical exercise in your strength training plan to help reduce groin injuries. Gaze forward and maintain a straight line from head to heels. First up, let's have a look at the anatomy of the groin. These muscles are primarily responsible for the adduction of the hip which moves the leg towards the midline. Lifting your hips off the ground until your back is straight, you simply hold this side plank position for the duration specified. Abductors bring your leg away from your body, just like an alien abduction takes a person away from Earth. The body and leg then lower, so the foot just gently touches the floor, and then is repeated for desired repetitions. We will start with the easiest progression and work our way up to more advanced variations. 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. 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. No, you place one leg (your top leg) on a bench. 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. 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.. But the movement does need to be executed properly to ensure you gain the benefits and dont cause injury to your back. Strengthening the obliques helps to better stabilize the torso and spine, helping to promote better posture, as well as rotational strength.
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