What number of times have you overlooked the plank? This is a simple exercise that doesn’t rouse much enthusiasm when you see someone holding it in a corner of the gym—but when you level up to the Copenhagen plank, you won’t be so quick in your reaction to nix it.
The Copenhagen plank is one of the most difficult plank variations out there, and it’s often overlooked and underutilised. A big benefit of the Copenhagen plank is that you won’t grow bored easily. Don’t keep track of how many sets you’ve completed in minutes. For the best results, you should be willing to give everything you’ve got.
In fact, according to Men’s Health fitness director Ebenezer Samuel CSCSS and fitness editor Brett Williams, NASSM, the Copenhagen plank provides a lot of core-crushing benefits, especially if you’re an athlete, after you get the hang of it.
Performing a side plank normally entails bracing the entire core. According to Samuel, things are a little different in Copenhagen.
You’ll notice a lot of hip effect in this plank because we’ll be working a lot of lateral stability, says Samuel. Your inner and outer thighs will also be firing in this action, as well as your adductors and abductors.”
A good, high-knee stance should be reinforced and owned in the Sagittal Plane, so keep that in mind as well as the fact that you’re truly set up like a runner.
Set Your Bench Up
Start with a bench, or better yet, an elevated platform without a back, like an ottoman, to begin. Scaling the difficulty level of your plank is possible with this feature. To begin, you’ll need to make some adjustments, since you can be sure of our word on this.
As you sit on the bench, place your upper shin on the ledge. When your knee is closer to the bench, you’ll realise that it’s a lot easier because you’re using less lever. The lever becomes longer and more difficult to use as you extend it further outward. Our recommendation is to get started approximately two inches in.
Hold a Sturdy Side Plank Posture
Think of a side plank from here on out.
To put it another way, rest your forearm perpendicular to your torso on the ground to protect your shoulder before shifting into a more secure external rotation. Sit back and squeeze your shoulders and glutes together.
You’re on the verge of completing the Copenhagen problem, but Samuel warns you not to relax just yet. Anti-rotation work for your core is already being done through the glutes and shoulder blades in this technique, so maintaining your free leg elevated and in the right 90-degree posture is a major challenge. This position helps runners maintain the proper running posture.
In other words, the time it takes to hold a regular plank is nowhere like as long as it takes to hold a Copenhagen plank. For this reason, you should begin your core training with this exercise.
Remember the Copenhagen principles: keep your body stable, clench your glutes and shoulder blades, and resist rotation in both directions. You’ve just mastered a once-indomitable exercise if you can complete these.
Samuel explains, “That’s what makes this a fantastic plank.” “It’s a difficult move, but that’s the point,” he said