copenhagen plank origin

You should also strive to keep the legs together, as this will work your leg adductors more efficiently. To do this exercise, lie on your side with your feet and legs stacked, then prop yourself up on one arm while keeping the other arm extended. 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. BJSM. If you're performing the exercise with your right arm on the floor, for example, you'll. This means your core and adductors have to work extra hard to maintain stability. If you notice your form is breaking down, consider scaling back to a modification. Then, you'll hover the other foot a few inches below the bench and hold this position as steadily as possible. Press into side plank position. And Bourne et al (2019) showed that players with more greater hip abduction strength were significantly less likely to injure their hip or groin in the future. However, this could take away the focus from the adductors and shift it more onto the core and shoulders. We may earn a commission through links on our site. Oh look, a neat little table of contents. The bottom leg hangs underneath the bench. Copenhagen plank is a side plank variation that targets our adductors or inner thigh muscles. It can be regressed or progressed, which makes it perfect for any skill level. The Copenhagen plank is an excellent exercise to test your core strength, stability, coordination, and balance. If you want to build more strength, muscle, & body control, the regular bodyweight dips might no longer be enough. This variation will target the core muscles more intensely than the regular side plank. Weve also included ways to progress and regress the movement to help adapt it to your current fitness level. Lifting your hips off the ground until your back is straight, you simply hold this side plank position for the duration specified. Unlike most plank holds, which encourage 60 seconds or more of isometric agony, the Copenhagen plank is a brief affair. Here's why you should be mixing Copenhagen planks into your routine and how to do so with perfect form. Required fields are marked *. 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. In this article, we will discuss the progressions for mastering the bodyweight dip from complete beginners. At the end of the program, these athletes demonstrated a 35.7% increase in eccentric hip adduction strength! The lower-body and core exercise is no joke. Our product picks are editor-tested, expert-approved. The Copenhagen plank trains them in this fashion, and therefore has more transfer towards actual real life than exercises like the adductor machine. 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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. People hold often their breath because [this move] is so hard, she adds. To begin with start with your knee on the chair. Including the Copenhagen Adduction exercise in the FIFA 11+ provides missing eccentric hip adduction strength effect in male soccer players: a randomized controlled trial. https://commons.wikimedia.org/wiki/File:Anterior_Hip_Muscles_2.PNG, You Dont Need To Fix Your Flat or Pronated Feet. However, having very strong abductors, but weak adductors, wont create the overall stability around the hips that you need. From there don't just think about haphazardly lifting the bottom leg towards the top. 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). 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. And since it is so challenging, its best to make this your first move of your core workout. Make sure to maintain proper form with a neutral spine throughout the exercise and stop immediately if you feel any pain or discomfort. 5) Take a deep exhale and engage your abs and glutes. Start with as much of your leg on the support as possible. Benefits of the Copenhagen Plank. To even out that disparity and keep injuries at bay, you can temporarily prioritize Copenhagen planks on your left side, along with other strengthening exercises that target those weaker muscle groups. The Copenhagen plank lift is a dynamic variation of the Copenhagen plank for adductor strength and hip stability. But what makes the Copenhagen special is that you do not rest your feet or knees on the ground. Copenhagen, Danish Kbenhavn, capital and largest city of Denmark. A. 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. This variation is a Copenhagen plank progression, as it requires more strength and stability since there is the addition of weights. These both reduce the amount of load and effort placed on the top leg, thus making it easier to hold. 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. 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 looks a bit like a side plank: Youre leaning on your hand or elbow, other arm away from the ground, trying to hold your body in a rigid position. 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. This variation requires more balance and stability to maintain the position. The implementation of this program reduced the prevalence and risk of groin problems in male football players 41%! The Copenhagen Plank is very simple, all you need is a chair or bench. The adductor group's action is to well, adduct the leg which means bringing your leg closer to the midline. Ensuring you are actively training for adduction strength as well as abduction strength will provide more overall benefits. 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. This is a super challenging move, but thats the idea.. Our website content, services, and products are not intended to serve as medical advice and are intended for informational and educational purposes only. 7) Hold for 2-4 slow breaths, aiming for 7-10 second exhales. Great view of my childhood trophies here. 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. The Copenhagen plank is the most challenging exercise known to humans. 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. 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. The Copenhagen plank primarily targets the adductor muscles of the hip. Start by lying on your side, like you would for a regular side plank. You should always seek medical advice from a health/fitness professional before starting any new fitness program. If so, there is good news stretches can help improve your toe point. It's mainly used to strengthen the groin and hip muscles. Reddit and its partners use cookies and similar technologies to provide you with a better experience. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Improve your grip strength with these effective exercises that will give you a vice-like grip, allowing you to lift heavier weights and reduce the risk of injury during everyday tasks. Hary et al (2018). You can also check out his Instagram, he's pretty easy on the eyes. 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. 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. 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. To make things harder, you can also include a dynamic hip movement by lowering and raising your hip to the ground or using a suspension trainder instead of a bench. Bracing your core and keeping your obliques and abdominals tight, lift your hips off the floor so your back is straight. The Copenhagen plank, also commonly referred simply as an adductor side plank, is a fantastic exercise to include into your fitness routine. However, jumping from tuck planche to advanced tuck is quite an enormous task ahead. 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. Copenhagen planks can fit into a program where any abdominal or core exercise can go. Copenhagen Plank Variations. To master it, take note of the following techniques: Keeping the core and glute tight will help you maintain proper form throughout the duration of the exercise, as well as help to increase the intensity of the exercise. This regression involves performing the side plank on the forearm rather than extending the arm fully to increase stability. 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. By squeezing your legs together, you will engage your core muscles to keep yourself straight while holding the isometric contraction. 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. In a side plank position, place the top leg on a bench with the bottom leg under the bench. Position your elbow directly under your shoulder as if you were doing a side plank. 2017;45(13):3052-3059. Strengthening your adductors through Copenhagen Plank will help create balance in the hip area and reduce injury chances. If you can nail those, you've just dominated the. To progress, straighten the top leg and perform the same movement. Normally when we think side plank, we prioritize bracing our entire core. The Copenhagen plank is a very technical, yet very effective, exercise. By strengthening one muscle group, we help shift into the posture that allows the other to contract as well, creating a positive feedback loop. Along with those variations, you can also progress the Copenhagen plank by increasing the duration of the exercise. Alternatives to Copenhagen Plank are an excellent way to challenge your core and increase stability. Serner A, et al. What are the risk factors for Copenhagen Plank? If you can nail those, youve just dominated the once-indomitable exercise. 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. For more information, please see our The purpose of this blog is to discuss why Copenhagen Planks are an important consideration for rehab and injury reduction programs for the groin. , Your email address will not be published. Ishoi L, et al. But if youre ache-free, continue mixing the Copenhagen plank into your routine particularly if youre a runner, she adds. The individual then raises his or her body and the bottom leg up, until the feet touch and the body is in a straight line. As such, a better name might be the adductor plank, or adductor side plank, but the Copenhagen name has stuck. The benefits of healthier hips can address musculoskeletal problems in other areas of the body too, such as knee pain and back ache. JOSPT. It is also great for improving core strength and stability, especially in the obliques. That's the most common mistake you see in a Copenhagen plank because it's so hard to maintain that anti-rotation, she explains. 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. David is a writer and strength coach and co-owner of Roman Fitness Systems. Remember to maintain proper form throughout the exercise and stop immediately if you feel pain or discomfort. 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. For more exercises to target your adductors, use a fitness app to help you build the perfect inner thigh workout. However, instead of your feet on the ground, place the top foot onto a chair, bench or another stable surface, while holding the bottom leg off the ground. 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. But what good does it actually do for you and your body? This plank variation challenges even the strongest coreand gives runners an extra form boost, too. While nutrition plays an important role, adding exercise into your routine improves the process of achieving your goal. Keep your core engaged and stable during the exercise by contracting the muscles in your abdomen. Because we're going to work a lot of lateral stability in this plank, you're going to start to get a lot of hip effect, Samuel says. If youve worked up to 4 breaths fo 10 seconds each side and youre not feeling challenged, you can add some weight. While it may seem daunting at first, with some practice and focus on the techniques, youll be nailing this exercise in no time. Here are 3 progressions that I like: Option #1: Squat Progression Level 1 - Bodyweight Squat. Position yourself in an extended side plank position, perpendicular to a bench, Place the top leg on the bench, using the internal part of your foot to support the hold, Extend out the bottom leg while keeping it off the floor, With your top hand, hold a kettlebell up from the handle, with the weight underside facing up (bottom-up), You can use a dumbbell to decrease the intensity and increase stability, If you need to regress this version, simply position yourself in a forearm side plank, Be sure to perform this on a well-leveled, smooth floor to avoid losing balance, Place yourself in a perpendicular position to a TRX, in an extended side plank position, Place your top foot on the TRX handle section, As an alternative to a TRX, you could use gymnastics rings or a thick elastic band as a support system, Raise up the TRX or rings to increase the intensity, Keep the body in position and avoid swinging by tensing all your muscles, from your adductors and glutes to your core and arm, Add weight to hold up to further increase the intensity. However, there are many ways the exercise difficulty level can be scaled up or down depending on your abilities. 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. I dont need to say much else here because every bodybuilder in history has trained the inner thighs, so obviously theres something to it. Prone Cobra Push Up How to, Benefits and Muscles Worked, Featured image and video demonstration credit AchieveFitnessBoston. If youre coming off of a knee injury, or have a history of knee pain, try the regression variations first. 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. To increase the challenge of the Copenhagen Plank, you can wrap a resistance band around your legs while doing the exercise. This will help ensure that your hips dont drop or sway during the exercise. Preseason hip/groin strength and HAGOS scores are associated with subsequent injury in professional male soccer players. 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. 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. Clam shells, for example, along with lots of glute exercises, will help strengthen these outer hip muscles which is undoubtedly important. This movement is an advanced exercise that also works your entire body. Check this article review of the best resistance bands: Torroband Resistance Bands: The Best Resistance Bands for Home Fitness. Better yet, combine the two moves during a single set, as Ros demonstrates below. Copenhagen Plank - Exercise demonstration video and information for Olympic weightlifting - The Copenhagen plank is a simple exercise for adductor strength and hip stability. Simply, when our abdominals contract, our adductors are primed to contract also. If done correctly and youre really focusing on what it's targeting [read: the core and thighs], the Copenhagen plank is really hard to hold for even 10 good seconds, says Analisse Ros, C.S.C.S., a certified personal trainer and strength and conditioning specialist in Connecticut. You'll need a bench or a stable object to perform the Copenhagen plank. 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.

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