copenhagen plank origin

As is the case with any plank variation, think: Abs on, glutes on. 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. This regression involves performing the side plank on the forearm rather than extending the arm fully to increase stability. The Ultimate Test of Strength: The Copenhagen Plank. The adductor muscles also help support better athletic performance, especially in sports or activities that involve running or kicking. Build abs, obliques, and shoulder strength with the Copenhagen plank delt raise. On exhales, our body moves towards flexion and internal rotation. For this progression, you will hold the same side plank position but move your chest toward the ground in a slow, controlled movement. You want to be able to plant your feet and quickly turn to move in the opposite direction of your opponent. In team. The adductor group's action is to well, adduct the leg which means bringing your leg closer to the midline. Squeeze your inner thigh muscles hard so that right thigh . The Copenhagen is a little bit different, according to Samuel. 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. 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. For more exercises to target your adductors, use a fitness app to help you build the perfect inner thigh workout. 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. 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. These both reduce the amount of load and effort placed on the top leg, thus making it easier to hold. The Copenhagen plank lift is a dynamic variation of the Copenhagen plank for adductor strength and hip stability. 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. The exercise is isometric and involves a squeezing movement to keep your legs together. However, there are many more for every skill level and available equipment. For runners, this position reinforces the posture you want when you run. 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. It is also great for improving core strength and stability, especially in the obliques. You can do Copenhagen Plank up to three times a week, making sure to give your body enough time to recover between sets. Press into side plank position. Do that. After holding the tuck planche, you must be excited to move towards the advanced tuck. The Copenhagen plank or Copenhagen adduction exercise is a side plank variation that targets the muscles of the inner thigh and groin, the adductors. Begin by lying on your right side with your shoulder, elbow, and forearm stacked in a. tl;dr: https://youtu.be/XeCF_sWfBTk Sauce: https://bjsm.bmj.com/content/48/14/1089.short https://journals.sagepub.com/doi/abs/10.1177/0363546510375544 https://journals.sagepub.com/doi/full/10.1177/2325967114521778 https://bjsm.bmj.com/content/early/2021/03/09/bjsports-2020-102606.abstract, Why the Copenhagen Plank is a Massively Underrated Calisthenics Leg Exercise, https://bjsm.bmj.com/content/48/14/1089.short, https://journals.sagepub.com/doi/abs/10.1177/0363546510375544, https://journals.sagepub.com/doi/full/10.1177/2325967114521778, https://bjsm.bmj.com/content/early/2021/03/09/bjsports-2020-102606.abstract. Although this may not sound like the most exciting muscle group to strengthen, it is actually incredibly important for healthy functional movement. The bottom leg hangs underneath the bench. The purpose of this blog is to discuss why Copenhagen Planks are an important consideration for rehab and injury reduction programs for the groin. This helps strengthen the deep core muscles, essential for everyday activities like lifting or carrying heavy loads. This will help ensure that your hips dont drop or sway during the exercise. 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. 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. 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. From the static side plank position, you would then lift and drop your body using your abs to perform pulses. 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. 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 . 2016;26(11):1334-1342. Once the traditional Copenhagen plank feels like childs play, up the ante by performing the exercise on your palm instead of your forearm. This particular exercise you can do 1-2 times per week for 2-3 sets, and that will have you well on your toward stronger adductors, better posture, fewer injuries, and some compliments on your inner thighs. Countless studies have shown that the Copenhagen adductor plank is second-to-none when it comes to developing adductor strength. However, this could take away the focus from the adductors and shift it more onto the core and shoulders. What is the proper form for Copenhagen Plank? 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! Return the hips to the floor under control. You wouldn't feel side plank in your chest. It targets the leg adductors, which are muscles often neglected in training, but they play an essential role in our everyday lives and workouts. Check this article review of the best resistance bands: Torroband Resistance Bands: The Best Resistance Bands for Home Fitness. Some of the most common exercises to target the inner thighs include. 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. Strong adductors means stronger abs and vice versa, and both help us shift out of the extended posture that most of us live in. 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. These should be performed slowly and with control. J Sci Med Sport. 2013;48(14):1108-1114. Activate your core muscles and raise your hips, so your torso is perpendicular to the floor. Furthermore, you must keep your body straight while holding the plank position. To start, youll need a bench, or ideally a raised platform that doesnt have a back on it, like an ottoman. We suggest starting about two inches out. 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. 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. Copenhagen Plank Watch on What is a Copenhagen Plank? An individual starts by lying on his or her side with the forearm supported on the floor and the top leg being held by a partner at either the ankle or the knee. Don't let your chest collapse, so keep the top hand on your hip, or extended towards the ceiling. Unlike most plank holds, which encourage 60 seconds or more of isometric agony, the Copenhagen plank is a brief affair. This movement is an advanced exercise that also works your entire body. 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. In the meantime, you can strengthen your adductors with other isometric exercises. The Copenhagen plank, or Copenhagen adduction exercise, is a side plank variation that targets the muscles of the inner thigh and groin- the adductors. Furthermore, it was also shown to elicit the highest activation of the external oblique and rectus abdominis. 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 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. Even your abductors, the muscles on the outsides of your hips, seem to get a little bit of a boost from training this exercise. Place your top shin on the bench. This exercise is so effective that when an adductor strengthening programme, adding just ONE exercise, was implemented, groin injury rates fell by 41%. Far and away the most common complaint of this exercise is knee discomfort on the front leg. Remember the Copenhagen keys: maintain stability and squeeze your glutes and shoulder blades while fighting off rotation in both directions. The Copenhagen Plank is very simple, all you need is a chair or bench. Benefits of 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. Hold this position. Shoulder Calisthenics Workout Bodyweight Training Arena, Full Body Calisthenics For Women Beginners | Female Calisthenics. If you're performing the exercise with your right arm on the floor, for example, you'll. All these variations are excellent alternatives to the Copenhagen Plank that you can use to challenge your core and build stability in different ways. The Copenhagen plank is a unilateral exercise, meaning it targets just one side of the body at a time. 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. You can make the exercise easier by doing a regular side plank and make it more challenging by bringing your legs closer together. ^ So interpreted in Carl Valle (2020-04-17), "Is the Copenhagen Adduction . Watch Ros demonstrate the move below. This means you need to use the inner thigh muscle on that top leg to hold yourself up. 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. If so, there is good news stretches can help improve your toe point. The knees caving in is often the cause of many injuries. 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. Gaze forward and maintain a straight line from head to heels. Theyre one of the major muscle groups that help us move side to side. Lift one arm off the ground and extend it forward while doing the Copenhagen plank for an added challenge. (And yes, those two words are very similar. To progress, straighten the top leg and perform the same movement. Squeeze your legs together and maintain this position for a few seconds before releasing them back to the starting position. This variation is similar to the regular plank but requires more coordination as you alternate tapping each hand forward into a pushup position. 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. 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. More broadly, you may think of the adductors as crucial stabilizer and core muscles. The exercise is isometric, which means you hold your body in one position while contracting your muscles. Remember to maintain proper form throughout the exercise and stop immediately if you feel pain or discomfort. 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 . Along with those variations, you can also progress the Copenhagen plank by increasing the duration of the exercise. Keep your core engaged and stable during the exercise by contracting the muscles in your abdomen. Ultimately, the benefit of stronger adductors is the reduce risk of groin injuries and pain. You can further challenge your shoulder stability and cores anti-rotation capacity by holding a kettlebell with your free hand (with the bottom of the bell pointed toward the ceiling), extending your arm straight up, and holding it there. Check out some of our other similar blogs: Adductor Strain,Groin Pain Rehab, Nordic Hamstring Curl. Forget counting your reps in minutes. That's what makes this a great plank, Samuel says. Lifting your hips off the ground until your back is straight, you simply hold this side plank position for the duration specified. 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). As such, a better name might be the adductor plank, or adductor side plank, but the Copenhagen name has stuck. Idk I don't feel it in my core at all though. Elevate your feet onto a box or bench while doing the Copenhagen plank to increase the intensity. 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. 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. 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. 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. Position your elbow directly under your shoulder as if you were doing a side plank. 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.). 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). Plus, they'll be challenged to prevent you from rotating forward, says Ros. And remember - having your hip in contact with the bench is important. Once you have mastered the basic form of the Copenhagen Plank, you can progress to more advanced variations. 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. Before you try any Copenhagen plank, its important to master the traditional side plank, which will help you build up the core strength necessary to tackle the challenging lower-body exercise, says Ros. 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. Crow JF, et al. This will add extra tension and difficulty to the exercise, targeting your adductors more effectively. 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. In a 2013 study focused on hip adduction exercises for soccer players . 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. Similar to a side plank, start on your side with the forearm on the ground, hips and shoulders stacked, and legs straight. 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. This ability to strengthen the adductors helps to ensure your lateral movements arent solely reliant on your abductors. 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. Youll notice the closer you get your knee to the bench, the easier it becomes as youre working with less lever. .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. 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. Thorborg K, et al. Hary et al (2018). Instead of planting your ankle on top of the bench, if you plant you knee if will shorten the lever, as they say in physics, making it easier. Its mainly used to strengthen the groin and hip muscles. 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. Performing squats build muscle strength, joint stability, and proper form. Youre almost there, but Samuel says theres one final piece to the Copenhagen puzzle. Again the same rules apply, start off at the knee and lower towards the foot as you get stronger, and don't sacrifice your form! 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. 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. It is also great for improving core strength and stability, especially in the obliques. So building up the strength of those stabilizer muscles [in your legs and core] is important., Ready to give the exercise a shot? 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. So you need to keep your workout progress with more advanced dip progressions. Engage core, grounding through left elbow and side of left foot, and lift hips and knees off the floor. Aside from the main variation, there are several options to progress and regress the Copenhagen plank. To increase the challenge of the Copenhagen Plank, you can wrap a resistance band around your legs while doing the exercise. Buyers Guide to Cold Plunge Pools and Baths, Oblique Crunches How to Perform & Benefits. As such, a better name might be the adductor plank, or adductor side plank, but the Copenhagen name has stuck. 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. Based on the look of it, you can probably guess that the Copenhagen plank is a seriously challenging move. Haroy J, et al. The Copenhagen plank is a very technical, yet very effective, exercise. Thanks for reading. To make the Copenhagen adductor plank even harder, you could also switch the support system to a suspended one. ). 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. Similar to the Nordic hamstring exercise, the Copenhagen adduction exercise (CAE) is a bodyweight movement popularized by Danish researchers and sports therapists. EMG evaluations of hip adduction exercises for soccer players: implications for exercise selection in prevention and treatment of groin injuries. Smith Machine Bench Press: Is It Right for You? 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. 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. 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. Our inner thigh muscles, called the hip adductors, are responsible for pulling our legs in toward each other. 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. 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. This help increases the strength of your adductors and improves your overall hip stability and balance. For non-athletes, the exercise can simply help to create better hip stability, which is associated with reduced risk of back, hip and knee injuries as well as better posture. 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. So your next question might be why you should train them in the first place. Strengthening the obliques helps to better stabilize the torso and spine, helping to promote better posture, as well as rotational strength. Having weak groin muscles is huge contributor to groin injuries. The Copenhagen plank is a unilateral exercise, meaning it targets just one side of the body at a time. It can be regressed or progressed, which makes it perfect for any skill level. Including the Copenhagen Adduction exercise in the FIFA 11+ provides missing eccentric hip adduction strength effect in male soccer players: a randomized controlled trial. I dont need to say much else here because every bodybuilder in history has trained the inner thighs, so obviously theres something to it. These muscles are responsible for moving your legs to the center of your body. Your #1 site for all things sports rehab, sports performance, and orthopedic rehabilitation is: https://www.sportsrehabexpert.com/http://www.annarbor.physio . Remember to breathe normally throughout the exercise. , Your email address will not be published. In team practices, a partner can stand up and hold your leg while youre doing the exercise. There are many studies out there demonstrating the link between weak groin muscles and the prevalence of groin injuries in athletes. Hip adductor muscle strength is reduced preceding and during the onset of groin pain in elite junior Australian football players. This helps to improve exercises like lateral side squats too. 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. 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. And trust us, youll first need to make adjustments. Gently tap your butt to a chair and stand back up. The human body doesnt cope with imbalances very well in fact, imbalances are a recipe for disaster when it comes to injuries. At the end of the program, these athletes demonstrated a 35.7% increase in eccentric hip adduction strength! Ishoi L, et al. The groin is a loosely defined term and what we are actually going to focus on is the adductor group of muscles. While holding the plank position, the stabilizer muscles in your core will need to work extra hard to keep your body which is being supported only by the foot resting on the bench in place. [1], [2]. To begin with start with your knee on the chair. Here's the breakdown. 1) Set up with your head perpendicular to a bench and facing away. If you want to build more strength, muscle, & body control, the regular bodyweight dips might no longer be enough. But what good does it actually do for you and your body? The adductor strengthening programme prevents groin problems among male football players: a cluster-randomised controlled trial. The Copenhagen plank is a great way to test the strength of your leg adductors and work on building up those muscles! A kettlebell or dumbbell work fine, but for just like TGUs I find the kettlebell to work a little bit better. As Ive learned from the postural restoration institute, a lot of the movements in our body couple together. JOSPT. If you can nail those, youve just dominated the once-indomitable exercise. Lift your lower leg off the floor so it hangs under the bench, unsupported. First up, let's have a look at the anatomy of the groin. All rights reserved. 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. Start with as much of your leg on the support as possible. Additionally, be careful not to overexert yourself start with more accessible variations and work your way up as you get stronger. What are the risk factors for Copenhagen Plank? This will mean as you place your leg on the raised surface, and lift your hips, your back should naturally be nice and straight. It is located on the islands of Zealand (Sjlland) and Amager, at the southern end of The Sound (resund). 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.. Find the right variation that provides zero pain. Fortunately, with side plank variations its not so difficult. 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). You should also strive to keep the legs together, as this will work your leg adductors more efficiently. While nutrition plays an important role, adding exercise into your routine improves the process of achieving your goal.

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