What is a Copenhagen hold?

The Copenhagen Hold, as shown below, is a unique plank variation that specifically targets the musculature of the inner groin. “We're working on the (inside) to counteract all the strong muscles on the outside of the hip,” says Andrews. “This is really important for those field-based athletes.

What is a Copenhagen lift?

The Copenhagen plank lift is simply a dynamic variation of the Copenhagen plank. Execution. In a side plank position, place the top leg on a bench with the bottom leg under the bench. Lift the hips up until your body is in a straight line while lifting the lower leg off the floor.

What muscles does Copenhagen work?

The Copenhagen plank, or Copenhagen adduction exercise, is a side plank variation that targets the muscles of the inner thigh and groin- the adductors.

Why do people plank in Copenhagen?

The Copenhagen plank strengthens the adductors for strength balance of the hip and to help protect against adductor strains. Do 3-4 sets of 10-30 second holds.

What is a sissy squat?

The sissy squat is a top exercise for building quads, working on your hip flexors and strengthening your core simultaneously. It involves locking your feet in a fixed position and leaning right back, with the tension on your thighs, before bringing yourself up again - most easily completed with a Sissy Squat Bench.

Copenhagen Hold - Beginner Version

How do you do Copenhagen planks?

How do you do a RKC plank?

Starting from the standard plank position, clench your hands together in front of you and pull your shoulders in – a kind of reverse shrug. Then tense your quads to force your knees up and really clench your glutes as hard as possible.

Can planks cause groin pain?

Any traditional abdominal strength exercise, like planks or crunches, will provoke pain if your groin pain involves the rectus abdominus. Remember to also check for adductor injury, as these two usually occur in conjunction with one another.

What is the Copenhagen adductor protocol?

The Copenhagen adduction (CA) protocol is a graduated eccentric training regime that strengthens hip adduction and optimises the EHAD:EHAB ratio. Developed by Serner et al,¹⁴ the CA exercise is partner assisted, increasing its use in a team environment.

What is adductor tendinopathy?

Repeated or forceful movements, or sudden change in direction during certain sports activities such as tennis, football and hockey, can sometimes strain the adductors, causing injury or degeneration of the tendons that attach the muscles to bone. This is referred to as adductor tendinopathy.

How do I strengthen my hip adductors?

Keeping your bottom leg long and foot flexed, lift your bottom leg off the floor, contracting your adductors. Allow your leg to slowly return to the floor in a controlled motion. Repeat the movement with your other leg for the desired number of sets and reps. Aim for 10–12 reps and 2–3 sets.

What is a Cossack exercise?

Stand up with feet wider than shoulder-width apart. Toes should be pointing forward, or slightly outwards, but not too much. Shift your weight onto one foot and start squatting until your hip is below the knee. One leg should bend, while the other remains straight.

What are Spanish squats good for?

Spanish squats allow the athlete to sit back into the squat while keeping the shins vertical. While this is far from a “normal” squat for most, it does allow for heavy loading of the quads with decreased patellofemoral pain, making this a great exercise to use for quad hypertrophy or during rehab.

How do you make a Russian twist?

Sit with bent knees and your feet pressing firmly into the floor, holding your hands next to your chest. Sit back slightly, keeping your spine straight. Exhale as you twist to the left, punching your right arm over to the left side. Inhale back to center, and then do the opposite side.

What benefits from planking?

It reduces the stress on our spine and gives us a straight, well aligned body while walking, standing and sitting. The plank position engages all muscles from your neck, shoulder and back up to your pelvis, thighs and legs. Gradually, this results in a strong posture giving you the confidence to walk tall and proper !

Are weighted planks good?

Adding weight to your plank helps build back strength and stability and greatly increases core strength. This is especially true if the basic plank doesn't challenge you anymore. 2. The weighted plank is an isolated exercise.

What's glute bridges?

A glute bridge is a physical exercise that helps to strengthen the gluteus muscles (located in your buttocks) and hamstrings. Glute bridges are done by laying on your back with both feet planted on the ground and lifting your pelvis. It can help to increase hip flexibility and lower back health.