Follow along with Andrew Dettelbach for some quick tips on how to properly perform MonkeyFeet copenhagens. Please use a weight that is most comfortable for you.
Copenhagens with the Monkeyfoot are a beast. So there's a couple things we need to go over, you need a bench, you need a Monkeyfoot. The Monkeyfoot is going to go on the bottom foot, I am using a 5lb weight here. The shoulders, you want to make sure you are pressing the floor away with your shoulders, and you are reaching the other one up to the ceiling. You are creating tension through the entire upper body here, it isn't just about the groin and abductors which is the primary focus here, you're also going to be working on the obliques, so you want those hips up. Starting position, you see my top leg all the way through the body are in line, I am not relaxed here, body is not sagging, shoulder blades pressing away, nice and active. From here you can choose to just lift and hold the bottom leg, or you can do repetitions. I am just going to work on holding, I don't think I am on repetitions level, and I might even need less weight or no weight personally. I am going to drop the ego and say I need to start without the Monkeyfoot on this one, I'm not strong enough, so choose a weight that works for you. Hold it for anywhere from 5 to 30 seconds and make sure to switch sides.