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Beinpresse: Fußstellung für Po & Beine unwichtig? Zum Inhalt springen Die Fußstellung in der Beinpresse spielt weder für die Beinmuskulatur noch für den Po eine entscheidende Rolle. Harte Aussage, wird doch seit Dekaden davon gesprochen, dass die Fußposition in der Beinpresse entscheidenden Anteil am Aktivierungsprofil verschiedener Muskeln hat.
Die Aussage kommt allerdings nicht von mir, sondern von den Autoren einer Studie zu dem Thema.
Ob bei der Arbeit in der Beinpresse Fußstellung und Fußposition wirklich vernachlässigt werden können und welche anderen Faktoren eventuell wichtiger für Quadrizeps und Gluteus sind, schauen wir uns kurz an.
Fußposition und Fußstellung in der Beinpresse: Muskelaufbau optimiert Der Bodybuilder überlässt nichts dem Zufall und auch das Bodyforming für Beine und Po wird immer professioneller. Kein Wunder also, dass man sich nicht mal einfach so in die Beinpresse setzt, sondern mit der Fußstellung versucht das Optimum aus der Übung herauszuholen.
1. Beinpresse mit normaler Fußstellung und normaler Fußposition In der normalen Fußstellung stehen die Füße etwa schulterbreit auseinander auf der Plattform der Beinpresse. Dadurch wird ein relativ stabiler Stand erreicht.
Der Hinweis, die Füße lediglich hüftbreit auseinander zu stellen endet gerade bei Männern oft damit, dass der Abstand zwischen den Beinen sehr gering und die Range of Motion nach unten verkürzt wird.
Frauen haben in der Beinpresse eher das Problem, dass die Knie nach innen wegknicken. Dass sollte keinesfalls passieren, weil unangenehme Scherkräfte im Kniegelenk entstehen können. Hier kann es helfen, die Füße leicht nach außen zu drehen.
Ausführung Setze dich in die Beinpresse und platziere die Füße wie angegeben. Löse die Sicherung und sorge dafür, dass die Last auf dem gesamten Fuß anliegt. Beuge die Beine so weit wie möglich. Für einen gesunden Rücken ist es kein Problem, wenn die Lendenwirbelsäule dabei leicht einrollt.
Arbeite aus der untersten Position heraus möglichst explosiv (ich erkläre nachher warum) und drücke die Platte der Beinpresse wiederum mit dem ganzen Fuß so weit nach oben, bis das Kniegelenk noch leicht gebeugt ist.
Zielmuskulatur Beinstrecker, Beinbeuger, Po
2. Fußposition tief in der Beinpresse; Fußstellung leicht nach außen Die Ausführung mit den Füßen am unteren Ende der Plattform der Beinpresse soll die Streckschlinge noch mehr betonen. In jedem Fall ist aber auf die eigene Sicherheit zu achten , von der Plattform abrutschen könnte üble Folgen haben.
Ausführung Auf der Plattform werden die Füße wiederum etwa schulterbreit positioniert; diesmal aber am unteren Ende, so dass die Ferse gerade noch auf der Beinpresse steht. Die Fußstellung sollte wiederum so gewählt werden, dass die Zehen leicht nach außen zeigen.
Man muss darauf achten, dass die Ferse nicht abhebt. Das macht die Range of Motion dieser Variante für die meisten Sportler deutlich kürzer. Entsprechend sollte die Bewegung nach unten so weit wie möglich, ohne Abheben der Füße, ausgeführt werden, die Bewegung nach oben explosiv bis kurz vor die Streckung der Beine.
Zielmuskulatur Mit dieser Ausführung sollen die Beinstrecker und die Waden besonders betont werden.
Beinpresse mit tiefer Fußstellung 3. Fußposition hoch auf der Beinpresse; Fußstellung leicht nach außen Auch bei hoher Fußposition und leicht nach außen gedrehter Fußstellung in der Beinpresse ist zunächst der Sicherheitsaspekt zu beachten. Das betrifft auch das Profil der verwendeten Schuhe ; diese sollten einen festen Halt bieten und dafür sorgen, dass die Füße auch unter Druck nicht nach oben abrutschen.
In dieser Version sollten die Fußspitzen mit dem oberen Ende der Plattform abschließen, die Fußstellung in der Beinpresse ist wiederum leicht nach außen rotiert.
Ausführung Diese Position der Füße lässt eine wesentlich längere Bewegung zu, die auch voll ausgenutzt werden sollte. Dennoch sollten die Füße natürlich auch hier immer vollständig auf der Plattform bleiben und nicht abheben.
Die Bewegung nach oben ist unter Beachtung des genannten Sicherheitsaspekts explosiv auszuführen, bis die Knie leicht gebeugt sind. Der Druck sollte zum großen Teil auf der Ferse liegen.
Zielmuskulatur Diese Fußposition und Fußstellung soll die hintere Kette, Beinbeuger und Po, mehr aktivieren.
Gutes Schuhwerk und Aufmerksamkeit bei der hohen Fußstellung in der Beinpresse 4. Enger Stand und gerade Fußstellung in der Beinpresse In dieser Version der Übung werden die Füße etwa hüftweit auseinander aufgestellt. Diese enge Position wird meist mit einer eher geraden, fast nach oben gerichteten Fußstellung in der Beinpresse verbunden.
Ausführung Mit dieser Ausführung ist die Range of Motion in der Beinpresse nicht besonders hoch. Auf dem Weg nach unten, die Füße bleiben wie gewohnt vollständig auf der Plattform, werden die Oberschenkel sehr bald Kontakt mit dem Oberkörper haben.
Dieser sollte nicht als Ruhekissen genutzt werden. Leichter Kontakt mit dem Oberkörper ist ok, aber dann geht es explosiv wieder auf den Weg nach oben.
Nicht selten gleichen fortgeschrittene Sportler den kürzeren Arbeitsweg durch etwas höheres Arbeitsgewicht aus.
Zielmuskulatur Im engen Stand sollen die Beinstrecker einen großen Teil der Last übernehmen
Die enge Fußposition verkürzt die RoM erheblich 5. Weiter Stand in der Beinpresse, Fußstellung stark nach außen Im weiten Stand werden die Füße etwa 1,5 x Schulterbreite auseinander gestellt. Mit stark nach außen (etwa 45°) gedrehter Fußstellung in der Beinpresse befinden sich die Fußspitzen dann seitlich gerade noch auf der Plattform.
Diese Variante erfordert besonders gutes Aufwärmen , da die Bewegung nach unten sehr lang werden kann. Im Endeffekt entscheidet auch die Flexibilität der Adduktoren, wie weit die Reise geht – das sollte nicht erst herausgefunden werden, wenn 200 kg auf der Beinpresse liegen.
Ausführung Wird die Bewegung ganz nach unten ausgeführt, befinden sich die Oberschenkel etwa im rechten Winkel zum Boden. Der Druck lastet dabei auf dem ganzen Fuß, die Füße bleiben vollständig in Kontakt mit der Plattform.
In jedem Fall sollte der Versuchung widerstanden werden, die Knie nach oben komplett durchzustrecken. Es sollte immer zumindest isometrische Spannung auf den Muskeln anliegen.
Zielmuskulatur Der Gluteus (Po) soll bei dieser Ausführung in der Beinpresse besonders gefordert werden.
Im weiten Stand schließen die Füße mit der Außenkante der Plattform ab Wie entscheidend ist die Fußstellung in der Beinpresse? Die fünf zuvor erwähnten Varianten der Fußstellung und Fußposition in der Beinpresse sollen zu der Fokussierung auf die jeweilige Zielmuskulatur führen. Will man den Po trainieren, wählt man einen breiten Stand mit Fußspitzen nach außen, will man den Beinstrecker trainieren, wählt man einen engen Stand mit fast geraden Füßen und so weiter.
Allerdings befinden wir uns bis hierhin im Bereich der sogenannten “Bro-Science”, denn wissenschaftlich beweisen ließ sich eine erhöhte Muskelaktivierung durch unterschiedliche Fußstellungen in der Beinpresse bisher nicht.
Da hilft es auch wenig, dass man einen Muskel in einer der fünf Ausführungsvarianten mehr “spürt”, denn dies könnte auch einfach durch die Deaktivierung (aufgrund ungünstiger Position) der jeweils anderen Muskeln geschehen. So ist für mich zum Beispiel klar, dass ein Stand mit hohen Füßen für den Quadrizeps kaum genug Range bietet und dabei die Ischiocrurale in der exzentrischen Phase angemessen fordert.
Studien zur Fußposition Studien zu Fußposition und Fußstellung in der Beinpresse konnten die Zielsetzung der fünf Ausführungsvarianten bisher nicht bestätigen. Im Gegenteil.
Schon 2017 konnte eine Studie zu verschiedenen Fußstellungen bei Kniebeugen keine signifikanten Unterschiede feststellen. Das ist insofern relevant, als dass die Kniebeuge ein sehr ähnliches Aktivierungsmuster wie die Beinpresse aufweist.
Wenn hier die Fußposition keinen entscheidenden Unterschied macht, warum sollte das dann in der Beinpresse der Fall sein?
Tatsächlich ist eine neuere Studie aus Spanien zu genau diesem Ergebnis gekommen:
“The inclined leg press exercise produces the highest muscle activation in the vastus medialis, regardless of the velocity, feet stance, or gender. … Given that there are no differences in muscle activation regarding the feet stance, a participant’s preferred feet stance should be encouraged during the inclined leg press exercise.“
Martín-Fuentes I, Oliva-Lozano JM, Muyor JM. Influence of Feet Position and Execution Velocity on Muscle Activation and Kinematic Parameters During the Inclined Leg Press Exercise. Sports Health. 2021 Jun 4:19417381211016357. doi: 10.1177/19417381211016357. Epub ahead of print. PMID: 34085847.
Kurzum, der vastus lateralis war in der Studie immer der Muskel mit den höchsten Aktivierungswerten, ganz gleich, welche Fußstellung in der Beinpresse gewählt wurde. Die Autoren empfehlen daher, die jeweils bevorzugte Position zu wählen.
Da würde ich mich anschließen, mit der Ergänzung: die Fußstellung wählen, mit der das höchste Gewicht bewegt werden kann!
M. vastus lateralis Beine und Po in der Beinpresse: diese zwei Faktoren sind wichtig Die zuvor genannten Studien sind wahrscheinlich nicht die letzte Antwort zum Thema Fußstellung in der Beinpresse, aber bis hierhin gibt es zumindest keinen wissenschaftlichen Ansatz, die eine oder andere Position zu präferieren.
Daraus ergibt sich die Frage, welche anderen Faktoren für das Beine und Po Training relevant sein könnten.
Einen habe ich schon genannt, im Zweifelsfall ist bei ansonsten gleicher Ausführung ein höherer Widerstand vorzuziehen. In der Beinpresse ist also die Position zu wählen, aus der man sicher viel Gewicht bewegen kann.
Zwei andere Faktoren sind meiner Meinung nach ebenfalls entscheidend für den Trainingserfolg.
Geschwindigkeit und Range of Motion beim Beinpressen Zum einen wird in der oben erwähnte Studie aus Spanien darauf abgestellt, dass eine explosive konzentrische Phase in der Beinpresse eine höhere Muskelaktivierung produziert. Das ist wenig erstaunlich, aber nun auch von dieser Seite empfohlen.
Zieht man die genannten EMG-Werte als Maßstab für den zu erwartenden Trainingserfolg heran, ich schreibe das in aller Vorsicht, dann wäre eine maximale Ausführungsgeschwindigkeit beim Wegdrücken des Gewichts ideal.
Ein anderer entscheidender Faktor für den Trainingserfolg in der Beinpresse scheint die zuvor gemachte Forderung nach mehr Gewicht zu konterkarieren, ergänzt diese aber eigentlich nur: ein möglichst langer Arbeitsweg .
Wer alle beteiligten Muskeln angemessen trainieren will, sollte die Bewegung möglichst lang machen.
Das gilt auch und vor allem für das Po-Training. Ich hatte mit Kunden, die den Gluteus trainieren wollten, in der Beinpresse die besten Erfolge, wenn die Übung einbeinig ausgeführt wurde.
Das mag zum einen daran liegen, dass vom Gluteus eine etwas höhere Stabilisierungsarbeit zu leisten ist; dies kann aber kaum entscheidend sein, da man sich in der Beinpresse in einer geschlossenen Kette befindet und die Plattform nur in eine Richtung zu bewegen ist.
Vielmehr scheint es daran zu liegen, dass Kunden sich in der einbeinigen Variante, mit entsprechend weniger Gewicht, eher trauen, komplett in die Beugung zu gehen, mit den Knien teilweise hinter dem Körper, und in der Streckung das Bein richtig lang zu machen, bis kurz vor die vollständige Streckung.
Immerhin steht notfalls das andere Bein bereit, um die Last mitzutragen.
Ob einbeinig oder zweibeinig, eine möglichst große Range of Motion sollte zunächst geübt werden, bevor das Gewicht erhöht wird.
Fazit: der Wert der Beinpresse für Beine und Po Die Beinpresse ist, zugunsten freier, mehrgelenkiger Übungen, in den vergangenen Jahren etwas aus dem Blickpunkt geraten. Dennoch sollte man dieses mächtige Werkzeug des Muskelaufbaus nicht vorschnell abschreiben. Immerhin haben nach meiner Kenntnis alle namhaften Größen des Bodybuilding neben Kniebeugen und Kreuzheben auch die Beinpresse in ihrer Routine gehabt.
Grund dafür ist die vergleichsweise hohe Sicherheit, mit der sich massive Gewichte in der Beinpresse bewegen lassen.
Unabhängig von Stützmuskulatur oder sonstigem Kram kann man sich voll auf die Entwicklung und das Wachstum der großen Muskelgruppen konzentrieren und dabei ansehnliche Muskelmasse aufbauen.
Schon vor den erwähnten Studien hätte ich es für kontraproduktiv gehalten, diesen Vorteil der Beinpresse durch exotische Fußstellungen aufzuheben, welche die Range of Motion begrenzen und teilweise nicht ganz ungefährlich sind.
Stand heute ist zu empfehlen, den stabilsten Stand für maximale Muskelkraft zu wählen.
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