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VIDEO DEMO

Long-lever Copenhagen hold

Regression of Copenhagen Plank

YouTube · E3 RehabHow to Set Up, Perform, & Program Copenhagen PlanksWatch the demonstration

REGRESSION · HOW TO DO IT

Long-lever Copenhagen hold

These steps are written specifically for the Long-lever Copenhagen hold. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Long-lever Copenhagen hold. Lie on your side with the top leg supported on a bench and the elbow directly under the shoulder.

  2. 02
    Move the pattern

    Build tension in the Long-lever Copenhagen hold position and keep breathing while the joint angles stay still. Push the bench away.

  3. 03
    Match the demand

    Keep the longer lever honest; reduce load before bending the limb or changing position. Build tension gradually and hold the position without changing the joint angle.

  4. 04
    Finish with control

    Keep the Long-lever Copenhagen hold position steady for the prescribed time, then ease out of it without suddenly dropping the tension.

START WHERE YOU CAN WIN

Regress the demand

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02
03

EARN THE NEXT STEP

Progress the ownership

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02
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More about this movement

ADDUCTORS & GROIN / 36

Control rangeIsometric

Long-lever Copenhagen hold

Sets: 3 · Time: 15–30 seconds per side

Long-lever Copenhagen hold is a regression of Copenhagen Plank. Use the written card above for its exact setup and execution.

Control range: Control work builds strength through rotation, balance, or a position you hold steady.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The top leg holds the body against gravity while the trunk and pelvis resist sagging, making lever length a precise progression tool.