Groin and adductor pain is a common issue for lifters, especially those who frequently perform sumo deadlifts or deep squats. These movements place significant stress on the adductors and groin muscles due to wide stances and deep ranges of motion. Addressing these areas with proper strengthening exercises can help prevent injuries and improve performance.
Common Causes of Groin and Adductor Pain
Overuse from Wide-Stance Lifts: Heavy sumo deadlifts and wide-stance squats can overload the adductors.
Muscle Imbalances: Weak adductors relative to other hip and leg muscles can increase injury risk.
Insufficient Warm-Ups: Skipping mobility or activation work can strain the groin during intense lifts.
Lack of Eccentric Strength: Adductors may be unable to control the lowering phase of lifts, leading to strain.
Key Exercise: Copenhagen Plank Lift
The Copenhagen Plank Lift is an advanced core and adductor exercise that strengthens the inner thigh muscles and stabilizes the pelvis, reducing the risk of groin injuries.
How to Perform the Copenhagen Plank Lift
Set Up:
Place your top leg on a bench or box, with your lower leg hanging below.
Support your upper body with your forearm on the ground.
Movement:
Engage your core and lift your lower body off the floor, creating a straight line from your head to your heel.
Slowly lower your hips back down without collapsing.
Adjust Difficulty:
Easier: Lower the height of the surface or place more of your leg (closer to the hip) on the box to shorten the lever.
Harder: Use a higher surface or place only your ankle on the box for a longer lever arm.
Recommended Sets & Reps:
Beginner: 2–3 sets of 8–12 reps per side.
Advanced: 3 sets of 12–15 reps per side.
Why the Copenhagen Plank Lift Works
Strengthens the Adductors: Targets the inner thigh muscles directly.
Improves Hip Stability: Supports the pelvis and lower back during wide-stance lifts.
Enhances Core Control: Builds overall stability, helping maintain proper form under heavy loads.
Reduces Injury Risk: Conditions the groin to handle eccentric loads, reducing the chance of strain.
Additional Tips for Groin & Adductor Health
Warm Up Properly: Include dynamic stretches and light activation drills before heavy lifts.
Balance Training: Strengthen both hip abductors and adductors for optimal hip function.
Manage Volume: Gradually increase squat and deadlift intensity to avoid overloading the groin.
Include Mobility Work: Improve hip mobility to reduce unnecessary strain on the groin.