Copenhagen Hold (long)
Adductor strength at full length — groin strain is a top-three injury in every cutting sport, and this is the position it happens in
How to do it well
These are the cues the app shows on the exercise card, written for the moment you are standing in front of the bar.
- Lower under control to the bottom
- Hips high, top leg drives down
- Stop when the hips drop, not when it burns
- Tempo
- 4s to lower
How Train Smart prescribes it
The sets and reps below are the authored starting point. The actual weight you see is calculated from your own last top set and the week you are in within your four-week block.
| Program | Session | Sets × reps | Load |
|---|---|---|---|
| AFL | Lower Power | 2 × 30s/side | BW or DB on the top leg |
| Rugby League | Max Strength (Lower) | 2 × 30s/side | BW or DB on the top leg |
| Rugby League | Power & Collision | 2 × 30s/side | BW or DB on the top leg |
| Soccer | Lower Strength + Plyo | 2 × 30s/side | BW or DB on the top leg |
What it trains, and who trains it
- Muscles worked
- Quads · Glutes
- Region
- Lower body
- Classified as
- MOBILITY
- Prescribed in
- AFL · rugby league · soccer · bodyweight training
If you cannot do this one
Rack taken, kit missing, or it does not suit you. These are the swaps the app offers, matched by movement pattern and body region — each with the reason it is a fair substitute.
| Alternative | Why it works as a swap |
|---|---|
| Copenhagen Plank | The evidence-backed groin exercise — start short-lever, build to full |
| Copenhagen Plank (short lever) | Knee-supported version — where everybody should start |
| Adductor Slider | Slide the leg out and pull it back under control — eccentric groin work |
| Cable Hip Adduction | Loadable adduction you can actually progress week to week |
| Adduction Machine | Machine: simple to load, easy to dose |
| Copenhagen Side Plank Hold | Isometric hold — the entry point after a strain |
This exercise, in a program that knows why it is there
Train Smart puts this movement in the right session, at the right point in your block, at a weight calculated for you — and swaps it automatically if you do not have the kit.
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