VIDEO DEMO
Weighted Copenhagen plank
Progression of Copenhagen Plank
PROGRESSION · HOW TO DO IT
Weighted Copenhagen plank
These steps are written specifically for the Weighted Copenhagen plank. Follow them in order and stop before you lose the position.
- 01Set up your version
Set up specifically for the Weighted Copenhagen plank. Add only enough load to preserve the same range, tempo, and position as the easier version.
- 02Move the pattern
Press the top leg into the bench and lift the hips until the body forms a straight line.
- 03Match the demand
Treat this version as the only progression; do not add load, range, and tempo at the same time.
- 04Finish with control
Keep ribs and pelvis stacked for the full hold, then lower before the bottom hip drops. Keep the bottom hip lifted.
START WHERE YOU CAN WIN
Regress the demand
EARN THE NEXT STEP
Progress the ownership
More about this movement
ADDUCTORS & GROIN / 36
Weighted Copenhagen plank
Sets: 3 · Time: 15–30 seconds per side
Weighted Copenhagen plank is a progression 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.