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Including the Copenhagen Adduction exercise in the FIFA 11+ provides missing eccentric hip adduction strength effect in male soccer players: a randomized controlled trial. Here's the breakdown. Numerous studies have shown a correlation between hip adductor strength and groin related injuries. A Copenhagen plank is a side plank variation that involves resting your top leg on a bench or raised surface. Try and hold the Copenhagen plank for as long as possible, repeated a few times a week. 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. Keep your core engaged and stable during the exercise by contracting the muscles in your abdomen. Copenhagen Planks - How to, Muscles Worked and Benefits 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. 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. 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. Copenhagen Side Plank w/ Leg Lift There's really nothing fancy here. How (and Why) to Do Copenhagen Planks - MSN 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. It can be regressed or progressed, which makes it perfect for any skill level. Forget counting your reps in minutes. This can make Copenhagen Planks a critical exercise in your strength training plan to help reduce groin injuries. 6) Lift your bottom leg up so its parallel to the ground. Start by lying on your side, like you would for a regular side plank. Copenhagen plank doesn't engage core? : r/bodyweightfitness How To Do Copenhagen Plank Properly - Flab Fix Our website content, services, and products are not intended to serve as medical advice and are intended for informational and educational purposes only. The Copenhagen is a little bit different, according to Samuel. The adductor muscles also help support better athletic performance, especially in sports or activities that involve running or kicking. What muscles does the Copenhagen Plank work? Stronger adduction means you can move your leg with more power and precision. Another way to increase intensity is to perform a Copenhagen plank raise. Your email address will not be published. Copenhagen Plank - Sweat See how to perform a Copenhagen plank perfectly with instructions by Sweat co-founder and personal trainer, Kayla Itsines. 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. Find the right variation that provides zero pain. Better yet, combine the two moves during a single set, as Ros demonstrates below. David is a writer and strength coach and co-owner of Roman Fitness Systems. Lift the hips up until your body is in a straight line with the lower leg off the floor and hold.