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Nate lewis
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Nate lewis   My Press Releases

StrengthCoach- Copenhagen Adductors?

Published on 11/27/2018
For additional information  Click Here

Michael Boyle 

Add one more to the geographical lexicon.

First it was Romanian Deadlifts  and Russian Twists

Then it was Bulgarian Lunges and Turkish Get Ups. 

I thought we were done but along came Nordic Leg Curls.

But, now we have city's claiming exercises with Copenhagen getting it's own Adductor Exercise. 

Much like it's geographical predecessors the Copenhagen Adductor exercise is now the current cure-all for groin strains. What is it with geography and injury prevention claims?

In case you are not familiar, the Copenhagen Adductor exercise is a modification of a side plank designed to create both concentric and eccentric stress on the adductor muscles.

There are a number of modifications but, the video below describes a safe and relatively simple use of the exercise. I don't love this setup though as it requires a coach or a partner.

 

To be honest, it was better than I thought. My initial impression upon seeing the video above was that I would be worried about the valgus stress on the knee if you tried the non-partner version we filmed. However, a bunch of us tried it and no one complained of MCL pain/ discomfort so, that's one hurdle down.

My only other complaint/issue is that much like a multi-hip machine this is a long lever, frontal plane adduction. The reality from a functional anatomical sense is that adduction is much more of a concept than an actual movement.

Pure frontal plane adduction never occurs, particularly with a straight lever arm. Adduction is actually a combination of either flexion and adduction or, extension and adduction. In other words they never really happen. All true adduction involves either a flexion component or an extension component. In the Copenhagen Adductor exercise the stress is non-functional nature. 

 

The video on the site is a Pilates Ring Adduction done at both 90 and 45 degrees of hip flexion, probably slightly easier but, more functional from an adductor standpoint.

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