# Revolutionary Copenhagen Plank: Transform Your Fitness Routine
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Chapter 1: Introduction to the Copenhagen Plank
Have you come across the Copenhagen plank? This inventive variation of a traditional exercise is sure to leave you breathless, and you might wonder why you hadn't tried it sooner. Developed by researchers focused on groin injuries in Denmark, this technique has made its way to North America, often used as a rehabilitation or activation drill, yet it remains overlooked in mainstream fitness.
The Copenhagen plank is an incredibly underrated exercise that effectively engages crucial muscle groups often neglected in daily routines. By incorporating this movement into your training, you can significantly enhance your core and hip stability, which is vital for runners. Additionally, it can minimize the risk of common injuries such as runner's knee and adductor strains. Overall, this exercise equips you with the strength and endurance necessary for a pain-free, unrestricted lifestyle.
The Impact of the Copenhagen Plank
Before we dive deeper, it’s essential to note that, although there are easier variations, this exercise remains challenging. If you are new to fitness or have a history of injuries that could pose a risk, consult a healthcare professional to determine if this advice is suitable for you. If you're cleared but hesitant to jump right in, consider starting with standard or side planks before progressing to this remarkable modification.
As this exercise is just one element rather than a complete workout routine, I suggest adding it to your warm-up or existing training regimen to keep it top of mind. Engaging in hip mobility exercises beforehand can ensure you're adequately warmed up and prepared. Practicing this three to four times a week will help develop the relevant tissues and keep you injury-free while running. I've outlined three modifications from easiest to most challenging, so feel free to start at your comfort level and advance as you improve.
Modification 1: Knee Hold
Application: Hold for 15–30 seconds, 3 sets per side
Cues: Position yourself in a plank stance perpendicular to a bench. Place the inside of your top leg on the bench while using the inner side of your bottom leg for support. Focus on loading the top leg to engage the adductor muscles and maintain core and hip engagement to keep your body stable. After your hold, rest for 30 seconds before repeating.
Modification 2: Full Plank Hold
Application: Hold for 15–30 seconds, 3 sets per side
Cues: Similar to the previous modification, your arm should be fully extended now, and your knees should be straightened. This setup creates longer levers, challenging your hip and core stability muscles even more. Take additional rest if needed, and remember to breathe deeply throughout the hold.
Modification 3: Pulses / Instability
Application: Perform 10–12 repetitions per side, 2 sets
Cues: This is the most challenging modification but also the most rewarding. It enables you to build strength while moving through a dynamic range. Begin by placing your top leg on the bench and letting the hip and bottom leg drop near the floor. Engage your adductors to lift the leg back into a straight position, holding for 1–2 seconds before lowering again. Keep your bottom leg from touching the ground to maintain activity in the exercise.
Advanced Progressions
- Pulses with extended legs (combining modifications 2 and 3)
- Straight-arm kettlebell hold with the top arm
- TRX modification
Conclusion
The Copenhagen plank has been hiding in plain sight for years. While it has been a staple among physical therapists, it has yet to gain traction in mainstream fitness. Embracing this dynamic exercise can drastically improve your core and lower body stability, strength, and endurance, revolutionizing your running and overall mobility.
Are you ready to incorporate the Copenhagen plank into your routine?
This video showcases the longest female plank ever recorded by Guinness World Records, demonstrating the impressive strength and endurance involved in this exercise.
In this video, watch the longest plank ever achieved, setting a new standard for fitness enthusiasts and showcasing the effectiveness of core stability exercises.