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Posted by u/briankoel路路Form Check

Copenhagen Planks for Adductors: Has Anyone Tried Them?

TL;DR: Trying out Copenhagen planks for adductor strength, looking for experiences and tips on integrating them into programming.

I've been diving deeper into adductor training recently, and Copenhagen planks caught my attention as a potential game-changer. For context, I've been powerlifting for about five years, and while I prioritize my squat and deadlift numbers, I realize my adductor strength could use some work, especially for stability during heavy lifts.

I've incorporated them into my routine, but I'm curious about others' experiences. I've started with bodyweight variations and am aiming to progress to more advanced versions. I'm currently hitting sets of 10-15 for three rounds. Do you find them beneficial? Any tips for integrating them effectively into a 5/3/1 or PPL setup? I'd like to know if you've noticed a difference in your lifts after including them in your programming.

Also, if anyone has data on how they impact muscle recruitment or overall leg strength, I would appreciate any references. Thanks for your input.

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u/squat_to_pizza路

Copenhagen planks sound intense, but I still think deadlifts are the real MVP for overall leg strength. Why complicate things? Just pull heavy and eat your pizza! 馃崟 But I guess variety is good too.

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u/briankoel路

I've started incorporating Copenhagen planks as well, and I've noticed a significant difference in my adductor engagement during squats. The key is to really focus on the isometric hold and control throughout the movement. I typically add these in after my main lifts, and I make sure to switch sides to balance out any asymmetry. I also track my RPE for these so I can progressively overload. They feel tough but rewarding.

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u/running_sucks_bro路

Copenhagen planks? Sounds fancy but it's just another way to make your legs scream. I tried them once after a heavy squat day, and my legs were on fire. Stick to bodyweight until you really nail the form. You'll know when you're ready for more advanced stuff.

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u/saltyngl路

While these can definitely help, I've seen some lifters skip them altogether and still have great adductor strength. It depends on your programming and specific weaknesses. For instance, if you're already doing a lot of lateral work, maybe focus on that instead. Incorporating some banded exercises can also enhance stability without the risk of injury.

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u/bro_split_bro_420路

this. Do them until your legs give out! That burn is like, a whole mood. Also, if you're not using a mat, what are u even doing?

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u/gearhead_gains路

I've been researching how Copenhagen planks activate the adductors, and it turns out they can really help with stabilization in squats and deadlifts. According to a study I read (can't remember the source), they showed increased muscle recruitment compared to standard side planks. If you're serious about integrating them into a 5/3/1 or PPL routine, consider pairing them with hip thrusts or leg presses for a balanced approach. The combination can really ramp up leg gains.

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