Breaking Down the Copenhagen
The next exercise that everyone is talking about and the next exercise in our series!
Why is the capital of Denmark the most important exercise for your groin to add into your rehabilitation or gym workout?
WHAT is it? WHO should be doing it? HOW many should I be doing? And ultimately, WHY should I be doing it, what is all the fuss about?
This blog is again going to be unpacking that and more.
WHAT is it?
The Copenhagen is an exercise that focuses in improving hip adduction strength or commonly referred to as your groin strength. We know that the Adductor Magnus, Brevis and Longus role is to adduct or put simply bring the hip together.
The Copenhagen works by being in a side lying position on the floor. When in the side lying position have either your knee or ankle (strength dependant) up on a height off the ground (stool, low chair will work great). Simply keep one leg off the ground and raise the other leg up to meet it whilst keeping straight in the side lying position.
Have a watch at three different variations to match your strength level.
Level 1:
Level 2:
Level 3:
WHO should be doing it?
Everyone! Especially those who are playing kicking sports such as soccer, rugby league and Australian Rules Football. Groin injuries are extremely common, the hip region account for 16% of injuries that occur in professional football. Furthermore, groin related injuries contribute to 63% of all hip injuries. (1)
In athletes, the Adductor Muscles despite being critical to performance are often a region of weakness. Research indicates that decreased groin strength can enhance the risk of developing hip and groin injuries four times. A reduction in groin strength of only 21% has been shown in footballers who have Adductor or Hip related pain and injury. (1)
HOW many should I be doing?
Like all exercise, groin, and hip programs and specifically the Copenhagen should be progressed in sets and repetitions gradually due to the significant demand required by the exercise. Volume should begin low with additional repetitions added as tolerated. It is important to be monitoring for fatigue and muscle soreness following the competition of the program.
A study used Copenhagen exercises for 8 weeks in a football preseason. Athletes completed up to 45 repetitions per side weekly (2,3). Research indicates similar dosage is appropriate to improve maximal isometric and eccentric groin strength.
As with any training if you are still unsure on programming and exercise prescription. Please talk to an appropriate health practitioner.
So, the Copenhagen can increase groin strength, but why should I really add it into my program?
WHY should I be doing it, what is all the fuss about?
Is it actually effective?
As stated, the Copenhagen is effective to increase eccentric adductor strength by up to 45%. Furthermore, and most importantly, Copenhagen catalyses a 41% reduction for overall groin injuries in an athletic population throughout a season. (1)
These numbers are significant and demonstrate why the Copenhagen is a must for any hip and groin strengthening program. The Copenhagen should be a part of any kicking sport athlete’s routine!
Want to see how your strong your Adductor’s really are?
Call 9873 2770 or book online with one of our Physiotherapists today.
References:
Polglass G, Burrows A, Willett M. Impact of a modified progressive Copenhagen adduction exercise programme on hip adduction strength and postexercise muscle soreness in professional footballers, BMJ Open Sport & Exercise Medicine 2019;5:e570.
Dawkins, J, Ishøi, L, Willott, JO, Andersen, LL, Thorborg, K. Effects of a low-dose Copenhagen adduction exercise intervention on adduction strength in sub-elite male footballers: A randomised controlled trial. Transl Sports Med. 2021; 4: 447– 457.
Harøy J, Clarsen B, Wiger EG, et al. The Adductor Strengthening Programme prevents groin problems among male football players: a cluster-randomised controlled trial. Br J Sports Med. 2019;53(3):150-157.