How to Progress Your Copenhagen Plank: From Beginner to Advanced
How to Progress Your Copenhagen Plank: From Beginner to Advanced
Mastering the Copenhagen Plank takes time and dedication. Here’s a comprehensive guide to help you progress from beginner to advanced levels.
Beginner Level
Start here if you’re new to the exercise or building back from an injury.
1. Modified Copenhagen Plank
- Use a lower surface (ankle height)
- Keep both feet on the ground initially
- Hold for 15-30 seconds
- Focus on form and breathing
2. Standard Copenhagen Plank
- Progress to a knee-height surface
- Follow the standard form
- Aim for 30-45 second holds
- Build up to 3 sets
Intermediate Level
Once you can hold the standard version for 45 seconds, try these variations.
1. Extended Hold
- Increase hold time to 60-90 seconds
- Maintain perfect form
- Add more sets (4-5)
2. Elevated Surface
- Use a higher surface
- Increases leverage and difficulty
- Start with shorter holds
- Build back up to 45 seconds
Advanced Level
For those who can hold the intermediate variations with ease.
1. Single-Leg Variations
- Remove the top leg from the bench
- Hold the bottom leg position
- Start with 15-20 seconds
- Progress to 30+ seconds
2. Dynamic Movements
- Add small pulses
- Include leg raises
- Try hip dips
- Maintain control throughout
Progression Tips
- Master each level before progressing
- Focus on quality over quantity
- Track your progress
- Rest adequately between attempts
- Listen to your body
Common Plateaus and Solutions
Plateau: Can’t increase hold time
- Solution: Focus on form and try shorter, more frequent holds
Plateau: Difficulty with advanced variations
- Solution: Return to basics and rebuild strength
Plateau: Loss of motivation
- Solution: Set specific goals and track progress
Recovery and Maintenance
- Allow 48 hours between sessions
- Include mobility work
- Stay hydrated
- Get adequate sleep