What People Get Wrong About The Oblique & Adductor Connection

Jessica Bento, Physical Therapist (Creator DVRT Restoration Certification, DVRT Rx Shoulder, Knees, Pelvic Control, & Gait Courses)

The Copenhagen Side Plank (CSP) has gained significant popularity in the strength and conditioning world due to research suggesting its effectiveness in reducing groin injuries, particularly in athletes. Studies have shown that incorporating the CSP into training programs can strengthen the adductors, which are crucial for lower-body stability and injury prevention. However, while this exercise has benefits, it is not a magical fix for preventing groin injuries.

What often gets overlooked in these discussions is the role of the anterior oblique sling (AOS)—a crucial system of muscles and fascia that plays a significant role in athletic performance, core stability, and injury resilience. The CSP is not just about strengthening the adductors; rather, its true value lies in how it challenges and integrates the AOS. Understanding this concept allows us to progress from isolated strength exercises to more dynamic, power-based movements that improve performance and long-term durability.

What Is the Anterior Oblique Sling?

The anterior oblique sling (AOS) is a functional connection between the external obliques, internal obliques, transverse abdominis, adductors, and the contralateral hip flexors via the fascia system, particularly the rectus sheath. This sling plays a key role in transferring force between the upper and lower body, contributing to rotational power, stability, and movement efficiency.

Key Functions of the AOS:

1. Force Transfer – The AOS allows force generated from one side of the body to transfer efficiently across the core to the opposite side. This is crucial for running, throwing, and striking movements.
2. Pelvic and Core Stability – By linking the core and lower limbs, the AOS stabilizes the pelvis and spine during dynamic activities, reducing compensatory movement patterns that lead to injury.
3. Deceleration and Injury Prevention – The AOS helps control movement during cutting, pivoting, and braking actions, preventing excessive strain on the groin, hips, and lower back.

 

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Why the Copenhagen Side Plank Isn’t a “Magical” Exercise

While the Copenhagen Side Plank effectively strengthens the adductors, its real value is in how it challenges the entire AOS in an isometric and unilateral fashion. The exercise requires the obliques and deep core musculature to work in conjunction with the adductors to maintain pelvic stability.

However, the CSP alone is not enough to fully develop the AOS for high-performance movements. Here’s why:

1. Lack of Dynamic Force Transfer – The CSP is an isometric hold, meaning it doesn’t train the sling in a way that mimics the explosive, dynamic nature of most sports.
2. No Integration of Opposite-Side Hip Flexors – While it engages the adductors and core, the CSP does not actively train the hip flexors and opposite-side musculature through movement.
3. Limited Role in Rotation – The AOS plays a massive role in rotational sports (e.g., sprinting, throwing, cutting). The CSP does not train rotational force production or deceleration in a dynamic context.

This doesn’t mean the CSP is useless—it simply means it should be viewed as a stepping stone toward more functional and powerful movement patterns.

 

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Building on the AOS for Dynamic Strength and Power

To truly take advantage of the anterior oblique sling, we need to progress toward exercises that integrate movement, rotation, and force transfer across the core and lower body. Below are ways to move beyond the CSP and into more functional training.

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