The Best Exercise for the Groin | Copenhagen Adductor | Chesterfield Chiropractor
The Copenhagen Adductor exercise is often considered one of the best exercises for the groin. It does a great job of training the adductor muscle group in an isometric and isotonic fashion. Traditionally, the exercise is done with a partner holding the top leg. However, you can substitute the partner with a bench of some sort. To modify and make the exercise easier, bend your knee instead of keeping the leg straight. If you want to add difficulty, replace the bench with a suspension system such as a TRX strap. We prefer that the exercise is done with lower reps and to focus more on the quality of the movement. This is a great exercise to sprinkle into a strength routine or to use as a dynamic warm-up.
Key Time Stamps:
1:00 - Find something that is 1-3 feet high with space underneath
1:12 - Place the top leg on the bench
1:19 - Keep your body as straight as possible
1:25 - KEY POINT: maintain proper shoulder and core activation
1:45 - Bridge upwards so that the top leg is about parallel to the floor
1:52 - Bring the bottom leg up and hold for about 1-2 seconds and then slowly lower it back down
2:28 - KEY POINT: it's important to not have your hips or spine in flexion or extension
2:32 - KEY POINT: don't let the foot rotate as well
2:45 - MODIFICATION: to make it easier, bend the knee rather than having the leg straight
3:07 - We recommend around 2 sets of 6 reps on each side about 2-3 times a week
3:15 - You can also focus on isometric holds for about 10 seconds
3:26 - To add difficulty, replace the bench with a TRX strap
3:35 - The original exercise involves having a partner hold the top leg
3:50 - If the exercise is too difficult, try to find something that is lower to the ground
- - - -
Thank you for tuning in to our channel! Elite Chiropractic and Performance is a chiropractic and rehab clinic located in Chesterfield, MO. As your Chesterfield Chiropractor, We aim to provide valuable content to improve the way we move and function in life. This channel serves as a direct resource for our patients to review the concepts that we cover during their visits. Please share with friends and family and subscribe to our page!
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Видео The Best Exercise for the Groin | Copenhagen Adductor | Chesterfield Chiropractor канала Elite Chiropractic and Performance
Key Time Stamps:
1:00 - Find something that is 1-3 feet high with space underneath
1:12 - Place the top leg on the bench
1:19 - Keep your body as straight as possible
1:25 - KEY POINT: maintain proper shoulder and core activation
1:45 - Bridge upwards so that the top leg is about parallel to the floor
1:52 - Bring the bottom leg up and hold for about 1-2 seconds and then slowly lower it back down
2:28 - KEY POINT: it's important to not have your hips or spine in flexion or extension
2:32 - KEY POINT: don't let the foot rotate as well
2:45 - MODIFICATION: to make it easier, bend the knee rather than having the leg straight
3:07 - We recommend around 2 sets of 6 reps on each side about 2-3 times a week
3:15 - You can also focus on isometric holds for about 10 seconds
3:26 - To add difficulty, replace the bench with a TRX strap
3:35 - The original exercise involves having a partner hold the top leg
3:50 - If the exercise is too difficult, try to find something that is lower to the ground
- - - -
Thank you for tuning in to our channel! Elite Chiropractic and Performance is a chiropractic and rehab clinic located in Chesterfield, MO. As your Chesterfield Chiropractor, We aim to provide valuable content to improve the way we move and function in life. This channel serves as a direct resource for our patients to review the concepts that we cover during their visits. Please share with friends and family and subscribe to our page!
Visit our website for more content and info!
https://elitechiroperformance.com
Follow us on Social Media!
Instagram: https://instagram.com/elitechiroperformance/?hl=en
Facebook: https://www.facebook.com/EliteChiroPerformance/
Twitter: https://twitter.com/EliteChiroSTL
LinkedIn: https://www.linkedin.com/in/chris-collier-d-c-59224091
Видео The Best Exercise for the Groin | Copenhagen Adductor | Chesterfield Chiropractor канала Elite Chiropractic and Performance
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21 сентября 2018 г. 2:26:41
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