copenhagen plank origin

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. If you're performing the exercise with your right arm on the floor, for example, you'll. Everyday activities like sitting at a desk for extended periods, leaning over your phone or tablet, and even sleeping in an awkward position can contribute to neck pain. How To Do Copenhagen Plank - Build Stronger Core And Adductors This variation will target the core muscles more intensely than the regular side plank. 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. Copenhagen Plank with Modified Regression - YouTube Obviously, this trains the adductor muscles. Copenhagen Plank is an exercise to make your inner thigh muscles strong that can help reduce groin pain and injuries during sports activities. 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. How are we going to fix it? Youre almost there, but Samuel says theres one final piece to the Copenhagen puzzle. However, there are many ways the exercise difficulty level can be scaled up or down depending on your abilities. Similar to a standard side plank, your obliques are required to help create stability as you hold the position. Our product picks are editor-tested, expert-approved. 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. Additional information: Adductor longus and pectineus will also contribute to hip flexion, while adductor magnus (posterior head) also contributes to hip extension. Not enough exercises really focus on developing groin strength. This variation is similar to the regular plank but requires more coordination as you alternate tapping each hand forward into a pushup position. It involves a squeezing movement to keep your legs together. To progress, straighten the top leg and perform the same movement. What are the techniques to master the Copenhagen Plank?. Do you want to be doing more core strengthening exercises like Copenhagen Plank? But if youre ache-free, continue mixing the Copenhagen plank into your routine particularly if youre a runner, she adds. Its mainly used to strengthen the groin and hip muscles. Youll notice the closer you get your knee to the bench, the easier it becomes as youre working with less lever. Remember to breathe normally throughout the exercise. Popular with Strength Coaches and Physical Therapists alike, the movement can help improve lumbopelvic stability, core strength, and healthy hip function. Previously, Kristen was the Chief Content Officer at aSweatLife.com, where she led content and editorial strategy. Similarly, the ability to protect your hips with stronger adduction, will help with weightlifting too and this subsequently means you can lift or train more intensity during squats, deadlifts and other exercises, which will lead to increased strength in other muscles such as the quads, glutes and hamstrings. 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. The Ultimate Test of Strength: The Copenhagen Plank 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. If you can nail those, youve just dominated the once-indomitable exercise. 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. Your email address will not be published. It's mainly used to strengthen the groin and hip muscles. Copenhagen plank is a side plank variation that targets our adductors or inner thigh muscles. Thanks for reading. This can make Copenhagen Planks a critical exercise in your strength training plan to help reduce groin injuries. For another fantastic ab exercise, check out the landmine rollout. Reddit and its partners use cookies and similar technologies to provide you with a better experience. By Ebenezer Samuel, C.S.C.S. 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. Hearst Magazine Media, Inc. All Rights Reserved. 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). 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. However, there are many more for every skill level and available equipment. The Copenhagen plank is a unilateral exercise, meaning it targets just one side of the body at a time. This ability to strengthen the adductors helps to ensure your lateral movements arent solely reliant on your abductors. If you want to build more strength, muscle, & body control, the regular bodyweight dips might no longer be enough. These days, the fitness world is all about increasing efficiency. Check out the video and please leave any questions or comments below. Copenhagen Planks - E3 Rehab Drive your right knee forward. For athletes, this is a huge competitive advantage and means better kicking power. 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. Copenhagen Plank Variations. Repeat on both sides for 10-15 seconds, rest for a few seconds, and do the exercise again. 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. The bottom leg hangs underneath the bench. This is a dynamic alternative that can be applied at any regression or progression stage to increase intensity and difficulty. 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. The adductor muscles also help support better athletic performance, especially in sports or activities that involve running or kicking. The Copenhagen plank also works on core stabilization. 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. As such, a better name might be the adductor plank, or adductor side plank, but the Copenhagen name has stuck. 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. 6) Lift your bottom leg up so its parallel to the ground. Cookie Notice 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. This can be achieved by positioning yourself further away from the bench, or closer if you want to decrease the intensity. Copenhagen Plank - Exercise demonstration video and information for Olympic weightlifting - The Copenhagen plank is a simple exercise for adductor strength and hip stability. The Ultimate Test of Strength: The Copenhagen Plank. The purpose of this blog is to discuss why Copenhagen Planks are an important consideration for rehab and injury reduction programs for the groin. Once you have mastered the basic form of the Copenhagen Plank, you can progress to more advanced variations. A 30 second hold would be really good and a 60 second hold would demonstrate very good adduction strength. 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? Training them effectively, like training all other muscles, will improve their form as well as their function. Another way to increase intensity is to perform a Copenhagen plank raise. 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. This is a super challenging move, but thats the idea.. What muscles does the Copenhagen Plank work? And trust us, youll first need to make adjustments. The Copenhagen Hold: The Toughest Plank Variation You Aren't Doing The Copenhagen plank is a unilateral exercise, meaning it targets just one side of the body at a time. Maintaining a straight body while doing Copenhagen plank is essential to ensure that your core and glutes are engaged and maximize the exercises effectiveness. This variation requires you to alternate between a high plank and low plank position while keeping your core engaged and stable throughout the motion. Just 10 seconds at a time, over three sets, is a great place to start. 5) Take a deep exhale and engage your abs and glutes. In order of easiest to hardest, the progression goes: While planks are often done for increasingly long periods of time, you dont have to take that approach to get the benefits out of the Copenhagen plank. 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. But ALSO think about driving or pushing the knee of the top leg INTO the bench or table. This is called active rest.. Fortunately, with side plank variations its not so difficult. Say you notice that its much easier to do a Copenhagen plank on your right side than your left, a potential sign of a muscle imbalance. Copenhagen plank is a side plank variation that targets our adductors or inner thigh muscles. Having weak groin muscles is huge contributor to groin injuries. If you want to make the Copenhagen plank more challenging, you can try the following progressions: Take a narrower grip with your hands while doing the Copenhagen plank to increase the intensity. While the Copenhagen adduction exercise has been shown to be extremely beneficial, it is considered an advanced variation and may not be practical for some (since it requires a partner to hold your leg). Additionally, the variations mentioned can help you challenge your core and give those muscles extra work. How can I make the Copenhagen Plank harder? 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. Stronger adduction means you can move your leg with more power and precision. However, jumping from tuck planche to advanced tuck is quite an enormous task ahead. 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. With the top arm, grab a light dumbbell or kettlebell and hold it up in the air as you do so. Lift one arm off the ground and extend it forward while doing the Copenhagen plank for an added challenge. 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. Oh look, a neat little table of contents. 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. 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. But its an under-appreciated exercise, and deserves a spotlight of its own. These both reduce the amount of load and effort placed on the top leg, thus making it easier to hold. This plank variation challenges even the strongest coreand gives runners an extra form boost, too. All rights reserved. Lifting your hips off the ground until your back is straight, you simply hold this side plank position for the duration specified. Lift your lower leg off the floor so it hangs under the bench, unsupported. Subscribe to receive exclusive updates, deals, 10% off any program, and access to our private monthly research review. Say youre a soccer player. Keep your core engaged and stable during the exercise by contracting the muscles in your abdomen. So your next question might be why you should train them in the first place. Copenhagen Planks build eccentric strength in the groin as well as core stability. 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. Why the Copenhagen Plank is a Massively Underrated - Reddit This will help ensure that your hips dont drop or sway during the exercise. As Ive learned from the postural restoration institute, a lot of the movements in our body couple together. 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.). 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. 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 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. Preseason hip/groin strength and HAGOS scores are associated with subsequent injury in professional male soccer players. If youre still not comfortable with that, you may need to do side planks (from the knees is fine) to build up your core strength, and look elsewhere for adductor exercises. 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 Copenhagen plank trains them in this fashion, and therefore has more transfer towards actual real life than exercises like the adductor machine. 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. Position your elbow directly under your shoulder as if you were doing a side plank. But what good does it actually do for you and your body? How to Do the Copenhagen Plank - DG Athlete Just like the abdominal muscles, they often work in everyday life as stabilizers, not necessarily movers. 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! Once appropriately warmed up, follow the steps outlined below to execute a Copenhagen plank hold correctly. (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. C. Then, lift left foot off the ground so it's hovering a few inches below right foot. The benefits of healthier hips can address musculoskeletal problems in other areas of the body too, such as knee pain and back ache. This will engage and strengthen more muscles in your arms, shoulders, and core. During an 8-week preseason, they performed multiple sessions a week (starting with 2 weekly sessions, 1 set, 3-5 reps per side), while progressively increasing the repetitions (working up to 3 weekly sessions, 1 set, 12-15 reps per side). As is the case with any plank variation, think: Abs on, glutes on. 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. BJSM. 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. And yet, [the inner and outer thighs are] often neglected parts of the body, so some people have weak adductors without really knowing it, she explains. If you can nail those, you've just dominated the. Large eccentric strength increase using the Copenhagen adduction exercise in football: a randomized controlled trial. The adductor group's action is to well, adduct the leg which means bringing your leg closer to the midline. For more information, please see our A kettlebell or dumbbell work fine, but for just like TGUs I find the kettlebell to work a little bit better. 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. Losing weight can be a challenge, but its definitely doable. 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. 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. You can make the exercise easier by resting the bottom leg on the floor, or positioning yourself closer to the bench. The knees caving in is often the cause of many injuries. But from a functional standpoint, the adductor group are important in stabilising your hips. That's what makes this a great plank, Samuel says. The Copenhagen plank, also commonly referred simply as an adductor side plank, is a fantastic exercise to include into your fitness routine. The body and leg then lower, so the foot just gently touches the floor, and then is repeated for desired repetitions. 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. Prone Cobra Push Up How to, Benefits and Muscles Worked, Featured image and video demonstration credit AchieveFitnessBoston. 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. The Copenhagen plank is a great exercise for a few reasons. 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:. 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. This exercise got its name (and its mild popularity) from research out of Denmark that showed it helps to prevent groin pulls in athletes. Weve also included ways to progress and regress the movement to help adapt it to your current fitness level. Start by lying on your side, like you would for a regular side plank. JOSPT. The implementation of this program reduced the prevalence and risk of groin problems in male football players 41%! There are many studies out there demonstrating the link between weak groin muscles and the prevalence of groin injuries in athletes. You should also strive to keep the legs together, as this will work your leg adductors more efficiently. Unlike most plank holds, which encourage 60 seconds or more of isometric agony, the Copenhagen plank is a brief affair. The Copenhagen Plank is very simple, all you need is a chair or bench. This variation can be used as a progression for a beginner, or as a regression from the original exercises to focus on improving your form. Strengthening your adductors through Copenhagen Plank will help create balance in the hip area and reduce injury chances. It is an intense exercise that requires a lot of balance and strength to execute correctly. Similar to a side plank, start on your side with the forearm on the ground, hips and shoulders stacked, and legs straight. J Sci Med Sport. 2014;2(2):2325967114521778. This will challenge the stabilizer muscles in the core and strengthen your shoulder muscles, making it an excellent alternative for Copenhagen Plank. 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. 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. B. Copenhagen Planks - How to, Muscles Worked and Benefits The Copenhagen plank is a unilateral exercise, meaning it targets just one side of the body at a time. This will create additional stability challenges, including challenging your shoulder stability like in a Turkish Get-Up. Welltech. 2010;13(2):202-204. Copenhagen plank, commonly referred to as adductor side plank, is a fantastic exercise to strengthen your hips, glutes, and core. In a 2013 study focused on hip adduction exercises for soccer players . 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. 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. If youve worked up to 4 breaths fo 10 seconds each side and youre not feeling challenged, you can add some weight. Serner A, et al. How to Do the Copenhagen Plank to Upgrade Your Ab Workout - Men's Health 2016;26(11):1334-1342. Every time you take a stride, you're essentially on the one leg, she explains. You wouldn't feel side plank in your chest. Build Serious Abs Strength with this Side Plank Series 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 . 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. This will allow you to scale your planks difficulty level. Copenhagen plank - Wiktionary Hip adductor muscle strength is reduced preceding and during the onset of groin pain in elite junior Australian football players. Copenhagen Plank can cause strain on the lower back if done incorrectly. 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. You can keep the bottom leg on the ground. And in any plank exercise, your core is engaged, otherwise your form would be collapsing. This information highlights the importance of hip adduction strength for reducing the risk of groin related injuries and maximizing the function of the hip and groin. How To Do Copenhagen Plank Properly - Flab Fix Still, your obliques, the muscles responsible for rotating your trunk, get a large chunk of the action. Engage core, grounding through left elbow and side of left foot, and lift hips and knees off the floor. Crow JF, et al. 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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