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Aufrechtes Rudern: eng, breit oder gar nicht? – Sports Gear Patrol Zum Inhalt springen Nur weil aufrechtes Rudern zum Standardrepertoire des klassischen Bodybuilding gehört, muss die Übung nicht unbedingt gut sein. Im Gegenteil gibt es sogar gute Gründe, darauf zu verzichten.
Aber, fangen wir langsam an.
Welche Muskeln trainiert das aufrechte Rudern? Diese Muskeln soll das aufrechte Rudern trainieren:
M. trapezius (pars descendens) M. deltoideus (pars acromialis) M. trapezius (pars ascendens) M. deltoideus (pars clavicularis) Dabei sind die beiden erstgenannten, mittlerer Schultermuskel und oberer Trapezmuskel, die Zielmuskeln in der Standardausführung des aufrechten Ruderns, bei der die Hantel möglichst nah am Körper zumindest bis zur Höhe des Brustbeins gehoben wird.
Zumindest optisch geben Trapezius und Deltoideus ein gutes Paar ab. Der vordere Schultermuskel und der aufsteigende Ast des Trapezmuskels sollen erreicht werden, wenn die Hantel am fast gestreckten Arm , also weit vom Körper, bis auf Schulterhöhe und höher gehoben wird.
Da wir es hier aber eigentlich mit einer Variante des Fronthebens zu tun haben, halten wir uns an die Standardausführung, die von den meisten Sportlern als aufrechtes Rudern bezeichnet wird, und in erster Linie den Nacken und den seitlichen Schultermuskel trainieren soll.
Aufrechtes Rudern mit der Langhantel Die Langhantel ist bei den meisten Massesportlern im Fitnessstudio das bevorzugte Instrument. Mutmaßlich, weil damit mehr Gewicht bewegt werden kann, als mit Kurzhanteln. Nicht selten kommt auch eine SZ-Stange zum Einsatz, die sich letztendlich in gleicher Weise verwenden lässt.
Die Langhantel wird beim aufrechten Rudern aus der hängenden Position circa bis auf Höhe des Brustbeins geführt und anschließend kontrolliert wieder in die Ausgangsposition gebracht. Gerade dieser zweite, exzentrische Teil der Übung sollte dabei nicht unterschätzt werden und wie immer etwa 1.5 x so lange dauern wie der konzentrische Weg nach oben.
Mit einer zu schnellen und zu hohen Ausführung bekommt man zwar keine Muskeln, aber ziemlich viele Klicks auf YouTube (Nicht nachmachen! Gleich kommt noch ein Video, wie man es richtig macht):
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Aufrechtes Rudern mit engem Griff Es gibt unterschiedliche Vorstellungen davon, was ein enger Griff beim aufrechten Rudern überhaupt ist. In meiner Definition ist ein enger Griff alles, was die Hände näher zusammenführt als in Ruhestellung, also näher als schulterweit auseinander.
Besonders die Curlstange verführt dazu, weil die gerändelten Griffflächen ziemlich eng zusammen liegen.
An dieser Stelle sei schon einmal gesagt, dass aus einem engen Griff keine nachvollziehbaren Trainingsvorteile für die Zielmuskulatur hervorgehen, auch wenn einige Koryphäen auf YouTube das behaupten.
Der seitliche Schultermuskel abduziert den Arm, was schlechter möglich ist, wenn die Hände nahe beieinander sind. Für den oberen Trapezmuskel ist hingegen eine Bewegung der Schulterblätter nach oben und innen (kranial-medial) am besten. Auch das lässt sich mit einem engen Griff eher schlecht bewerkstelligen.
Aufrechtes Rudern mit weitem Griff Es bleibt das aufrechte Rudern mit weitem Griff, die Hände schulterweit auseinander, als optimale Lösung.
Wer noch ein wenig weiter fast, etwa eine Hand breit, und während der Übung isometrisch Druck nach innen gibt, als wenn man die Langhantel zusammendrücken wollte, der kann so eine zusätzliche Aktivierung des Trapezmuskels erreichen.
Für die seitliche Schultermuskulatur ist hingegen vor allem die Abduktion der Arme und damit das Heben der Ellenbogen wichtig. Entsprechend sollte beim aufrechten Rudern mit weitem Griff vor allem auf die Ellenbogen geachtet werden.
Allerdings gibt es kaum einen Grund, diese bis auf Schulterhöhe oder sogar darüber hinaus zu heben. Es sei denn, man will alle drei Anteile des Deltoideus involvieren. Oberhalb der 60° Abduktion arbeiten die vordere und hintere Schulter nämlich spürbar mit. Will man den seitlichen Schultermuskel isoliert trainieren , reicht es, die Ellenbogen etwa bis zur Höhe der unteren Brust zu heben.
Es gibt keinen Grund, die Hände weiter als schulterweit (ggf. + eine handbreit für mehr Trapezius) zu platzieren. Dadurch verkürzt sich nur die Bewegungsamplitude.
Aufrechtes Rudern mit Kurzhantel Die Kurzhanteln geben beim aufrechten Rudern ein wenig mehr Bewegungsspielraum. Das ist vor allem für diejenigen Sportler wichtig, die ohnehin schon Probleme im Schultergelenk haben. Ein weiterer Vorteil ist, dass die Hände sich dabei zumeist fast in Ideallinie, also schulterweit auseinander, bewegen.
Für isoliertes Training des seitlichen Deltoideus wird das Gewicht der Kurzhanteln auch in jedem Fall ausreichen. Führt man die Übung wie beschrieben kontrolliert durch, können auch fortgeschrittene Sportler mit 20 kg pro Seite den Zielmuskel ordentlich austrainieren.
Hingegen ist das aufrechte Rudern mit Kurzhanteln für den Trapezmuskel mutmaßlich die schlechtere Wahl. Zum einen kann der absteigende Ast hohe Lasten bewegen, so dass Fortgeschrittene mit Kurzhanteln schneller an das Limit des Sportgeräts kommen.
Zum anderen ist der zuvor mit der Langhantel beschriebene Druck nach innen, zwecks zusätzlicher Aktivierung des Trapezmuskels, mit Kurzhanteln natürlich nicht möglich.
Aufrechtes Rudern an der Multipresse Vom aufrechten Rudern an der Multipresse möchte ich nachhaltig abraten. Wer bis hierhin keine Schulterprobleme hat, wird früher oder später welche bekommen!
Das liegt in erster Linie daran, dass der natürliche Weg einer Hantel beim aufrechten Rudern niemals ganz vertikal ist. Niemand steht ganz gerade, jeder Körper ist anders und so ergeben sich immer leichte Abweichungen von der Ideallinie.
Die sind beim aufrechten Rudern in der Multipresse aber nicht möglich. Da die Stange nicht aus ihrer Führung kann, übertragen sich diese Abweichungen auf das Schultergelenk, was nicht selten schon beim ersten Versuch spürbar ist. In Kombination mit den zumeist hohen Gewichten, die in der Multipresse verwendet werden, entstehen so Scherkräfte im Gelenk, die mit der Zeit Probleme verursachen müssen.
Aufrechtes Rudern am Kabelzug Das aufrechte Rudern am Kabelzug kann für eine gleichmäßigere Bewegung sorgen. Zudem sind meistens verschiedene Griffe vorhanden, die verschiedene Ausführungsvarianten zulassen. In der Biomechanik unterscheidet sich das aufrechte Rudern am Kabelzug kaum von der Arbeit mit freien Hanteln.
Darauf solltest du bei der Ausführung achten Damit der Widerstand wirklich den Nacken erreicht, solltest du möglichst nahe an der Rolle des Kabelturms stehen und diese so tief wie möglich einstellen. Idealerweise liegt bei gestreckten Armen in der Ausgangsstellung bereits ein wenig Spannung an.
Für das Training des Trapezmuskels ist es ratsam, zunächst die Schultern zu den Ohren zu ziehen und dann erst die Oberarme folgen zu lassen. Stelle dabei sicher, dass der Rücken sich nicht einrollt, sondern der Oberkörper gerade und die Brust herausgestreckt bleibt.
Wer zunächst die Schultern hebt, erreicht auch den Nacken sehr gut. Aufrechtes Rudern mit dem Widerstandsband Das Widerstandsband eignet sich hervorragend zum aufrechten Rudern. Es bietet einen langsam ansteigenden Widerstand und ist damit sehr gelenkschonend . Außerdem kann man es jederzeit mitführen und praktisch überall trainieren.
Tipps zur Ausführung Beim Widerstandsband ist die Anfangslast in der Ausgangsposition nicht so entscheidend. Wichtig ist, dass Schultern und Arme auch wirklich nennenswert angehoben werden können. Das sollte man beim Aufwärmen ausprobieren und gegebenenfalls eine Nummer kleiner (leichter) anfangen.
Wer keinen Türanker oder irgendeinen externen Fixpunkt hat, der kann das Band ganz einfach mit einem oder beiden Füße fixieren. Kommt der Zug direkt von unten, wird die Nackenmuskulatur optimal trainiert.
Ist aufrechtes Rudern gefährlich? Eine Sache ist allen Ausführungsvarianten des aufrechten Ruderns gemein und zwar das Heben der innenrotierten Arme gegen eine Last.
Bei innenrotierten Armen, das ist die leidvolle Erfahrung langjähriger Kraftsportler, dreht sich der Oberarmknochen so, dass zwischen dem Knochenkopf und dem Schulterdach nur noch wenig Platz ist. Ein wiederholtes Training in dieser Position gegen schweres Gewicht führt in vielen, wahrscheinlich sogar in den meisten Fällen zu dem gefürchteten Impingement-Syndrom.
Dabei wird die Muskelsehne zwischen Knochen und Schulterdach eingeklemmt, entzündet sich bei wiederholtem Training und lässt so noch weniger Spielraum.
Im Ergebnis treten bald Schmerzen auf, wann immer der Arm über 90° abduziert wird – selbst ohne Gewicht!
Dabei macht das aufrechte Rudern mit engem Griff das Problem eher noch schlimmer. Allerdings ist es auch mit weitem Griff nur eine Frage der Zeit, bis Probleme auftreten.
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Wie groß ist die Gefahr wirklich? Tausende von Menschen auf diesem Planeten rudern aufrecht, jeden Tag, wahrscheinlich sogar mit zu hohem Gewicht. Hunderte von professionellen Bodybuildern hatten oder haben die Übung im Programm. Von einer brandgefährlichen Übung zu sprechen, scheint hier zunächst ein wenig übertrieben.
Ich bin kein Freund von reißerischen Aussagen und habe das aufrechte Rudern nie lange genug durchgeführt, schon gar nicht isoliert von anderen Übungen für diesen Bereich, um die negativen Folgen dieser Übung abschätzen zu können.
Allerdings trainiere ich seit einigen Monaten gezielt die Außenrotatoren, um eben jenem Impingement-Syndrom entgegenzuwirken.
Ich hatte nie Verletzungen in der Schulter und gehe davon aus, dass ich mir die Problematik über die Jahre antrainiert habe. Auch steht für mich völlig außer Frage, dass ein prominenter Anteil von Übungen mit Innenrotation, Bankdrücken wäre hier unter anderem zu nennen, maßgeblich dazu beigetragen hat.
Wenn man sich die Mechanik des aufrechten Ruderns anschaut, fällt es schwer zu glauben, dass die Übung nicht über kurz oder lang in einer Schulterproblematik endet. Für eine wirklich effektive Übung würden einige Muskelsportler die Gefahr vielleicht sogar in Kauf nehmen.
Darum ist aufrechtes Rudern keine funktionale Übung Für Sportler, die den Nacken, also den absteigenden Ast des Trapezius, trainieren wollen, ist das Argument schnell gemacht: das Heben der Ellenbogen ist für diesen Muskel schlicht nicht relevant.
Lässt man dies aber weg und bewegt lediglich die Schultern nach oben, am besten mit Zug nach innen, dann landet man bei Shrugs . Zwar sind auch hier die Arme oft innenrotiert, aber das Risiko für das Schultergelenk ist wesentlich geringer, weil die Arme nicht zeitgleich gehoben werden.
Außerdem kann man für Shrugs ein Gewicht wählen, welches der Leistung des Trapezmuskels tatsächlich angemessen ist. Das ist wesentlich mehr als man beim aufrechten Rudern bewegen kann.
Für das Training der seitlichen Schulter lässt sich eine ähnliche Rechnung aufmachen.
Folgt man dem Verlauf der Muskelfasern des Deltoideus pars acromialis, sollte die ideale Trainingsbewegung eher öffnend sein. Das heißt, die Ellenbogen werden nicht genau seitlich gehoben, sondern leicht nach hinten.
Deswegen stehen die meisten Sportler beim aufrechten Rudern nicht wirklich senkrecht, sondern mit dem Oberkörper leicht nach vorne geneigt und heben die Arme dann möglichst in einer vertikalen Linie, also gegen die Schwerkraft.
Das ist aber weder mit einer Langhantel, noch mit einer Curlstange möglich.
Es bleiben die Kurzhanteln als Alternative. Allerdings ist kaum einzusehen, warum man nicht gleich zum Seitheben übergeht: aufgrund des längeren Lastarms ist viel weniger Gewicht für ein effektives Training notwendig.
Alternativen zum aufrechten Rudern Damit wären auch schon meine Alternativen zum aufrechten Rudern benannt. Sowohl das Seitheben als auch die Shrugs trainieren jeweils einen der Zielmuskeln relativ isoliert. Das hat den Vorteil, dass man jeweils das passende Gewicht für diese doch eher ungleichen Muskeln wählen und dabei die Schultergelenke schützen kann.
Dazu noch ein paar Tipps.
Der Trapezius, und hier vor allem der absteigende Ast, ist ein Haltemuskel. Seine Hauptfunktion ist, den Körper beim Heben und Tragen von schweren Lasten zu stabilisieren – daher auch die Zugrichtung nach oben und innen .
Es ist davon auszugehen, dass man diesen Bereich mit relativ kleiner Range of Motion oder vielleicht sogar vollständig isometrisch, also nur durch das Halten der Last, trainieren kann. Entsprechend würde ich Trainingseinheiten mit etwas geringerem Gewicht, aber längerer Time under Tension einbauen.
Anstatt schnelle Shrugs mit sehr hohem Gewicht zu machen also einfach mal isometrische Phasen in Endposition einbauen.
Das Seitheben mache ich seit einiger Zeit ausschließlich mit Widerstandsbändern. Dabei wird das Band gedoppelt und vor dem Körper um beide Ellenbogen gelegt, die dann mit leicht vorgeneigtem Oberkörper vertikal gehoben werden. Das ist mit Widerstandsbändern nämlich durchaus möglich.
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Für Hantelsportler mag das am Anfang ein wenig ungewohnt sein, es bietet gegenüber dem aufrechten Rudern aber einige Vorteile.
Da nicht mit hohem externem Gewicht trainiert wird, muss dieses Gewicht auch nicht ballistisch beschleunigt werden. Im Gegenteil kann man eine konzentrierte Bewegung gegen den steigenden Widerstand der Bänder ausführen und schont so nicht nur die Gelenke, sondern hat auch eine wesentlich höhere Belastungsdauer für den Zielmuskel .
Fazit Das aufrechte Rudern ist nicht per se gefährlich, sollte aber immer mit guter Technik, kontrolliert und mit angemessenem Gewicht durchgeführt werden. Die Übung eignet sich überhaupt nicht für Maximalkraftversuche. Spätestens, wenn ein Stechen im Schultergelenk auftritt, sollte, zumindest zeitweise, von Übungen mit innenrotierten Oberarmen abgesehen und stattdessen die Außenrotatoren auftrainiert werden.
Für den Zielmuskel Deltoideus muss das aufrechte Rudern nicht bis auf Schulterhöhe durchgeführt werden.
Kritik am aufrechten Rudern richtet sich in erster Linie an die Effektivität der Übung für die anvisierte Zielmuskulatur. Trapezius und Deltoideus sind in ihren Funktionen und den zu verwendenden Lasten so unterschiedlich, dass diese Muskeln mit dem aufrechten Rudern kaum effektiv zusammen trainiert werden können.