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DIE BESTEN ÜBUNGEN MIT KURZHANTELN [MASSE & KRAFT] Zum Inhalt springen Unter den vielen Übungen mit Kurzhanteln die besten zu finden, ist gar nicht so schwer. Man muss sich nur die Frage stellen: welches Kurzhantel-Workout bringt für mich den meisten Gewinn.
Für Sportler, die Muskeln aufbauen wollen, kann das in verschiedene Richtungen gehen: Gute Kurzhantelübungen trainieren einerseits möglichst viele Muskeln, decken also einen großen Bereich im Massetraining ab. Andererseits gibt es aber auch Muskeln, welche die Aufmerksamkeit einer isolierten Übung erfordern oder dem Trainierenden einfach besonders wichtig sind.
Besonders wichtig ist, gerade für Anfänger, die keine Langhantel und Hantelbank besitzen, dass die Übungen mit Kurzhanteln möglichst vollständig die zu trainierenden Muskeln abdecken und ein gutes „Return on Investment“ für die investierte Trainingszeit bieten. Nach dieser Maßgabe habe ich die besten Kurzhantelübungen für ein effizientes und erfolgreiches Training zusammengestellt.
Die besten Kurzhantelübungen Seitheben mit Kurzhanteln Das Seitheben gehört zu den besten Übungen mit Kurzhanteln, weil es einen Bereich abdeckt, der für die Optik sehr wichtig ist. Wir trainieren den seitlichen Schultermuskel mit dem Seitheben relativ isoliert, was natürlich vor allem bei Männern gut ankommt. Heißt aber nicht, dass Frauen das nicht auch machen sollten!
Häufigster Fehler im Fitnessstudio: Eitelkeit! Man(n) nimmt zu viel Gewicht, verkürzt den Lastarm durch starke Beugung im Ellenbogengelenks, arbeitet vor dem Körper, um den vorderen Schultermuskel zu involvieren und arbeitet zunehmend ballistisch mit abnehmender Kontrolle über das Gewicht.
Das können wir besser!
Der Oberkörper ist leicht vorgebeugt , aber nicht rund (Brust raus) Die Arme sind (und bleiben!) im Ellenbogengelenk leicht gebeugt Der Arbeitsweg ist vertikal, die Hantel kommt nicht nach vorne Die exzentrische Phase (nach unten) ist mind. 1,5x so lang wie die konzentrische Das Gewicht wird so angepasst, dass 8 – 12 saubere Wiederholungen möglich sind Früher sagte man Trainierenden, sie sollen den Arm innenrotieren, damit der seitliche Schultermuskel oben liegt und als Zielmuskel erreicht wird. Das macht man heute aus gutem Grund nicht mehr.
Außenrotation / Innenrotation im Schultergelen k
Machen wir’s einfach: strecke deine Arme, so wie sie gewachsen sind, zur Seite weg bis auf Schulterhöhe. In einem Spiegel müsstest du jetzt direkt auf deinen Daumen blicken können.
Drehst du jetzt den Arm im Schultergelenk (nicht bloss den Unterarm!) so, dass du im Spiegel den Handrücken siehst, dann ist der Arm innenrotiert. Die Schultern kommen dabei ein wenig nach vorne.
Drehst du ihn so, dass du die Handflächen erkennen kannst, dann ist er außenrotiert. Wenn das nicht geht, hast du wahrscheinlich aufgrund einer Bewegungseinschränkung häufiger Rückenschmerzen.
Das sogenannte Impingement-Syndrom , eine schmerzhafte Bewegungseinschränkung, bei welcher der Arm kaum noch auf Schulterhöhe gehoben werden kann, hat viele Hobbysportler erfasst. Ursache bei Sportlern sind oftmals viele Übungen mit Innenrotation im Schultergelenk.
Bei Außenrotation im Schultergelenk besteht die Gefahr nicht. Man kann den gewünschten Effekt des oben liegenden seitlichen Schultermuskels trotzdem erreichen, indem man den Oberkörper einfach vorbeugt. Ich würde dafür einen Fuß einen halben Schritt nach vorne stellen (egal welchen) und das Körpergewicht auf diesen Fuß verlagern.
Jetzt die Hantel senkrecht nach oben bewegen und schauen, dass die Hantel dabei waagerecht bleibt.
Zur Problematik des Seithebens und der korrekten Ausführung (ab ca. 05:10) ein schönes Video von Jeff:
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Vorgebeugtes Rudern mit Kurzhanteln Vorgebeugtes Rudern mit Kurzhanteln ist eine großartige Kurzhantelübung für (fast) den gesamten Rücken. Wir haben eine hohe isometrische Beteiligung des Rückenstreckers, vor allem im Lendenwirbelbereich, sowie ein schönes, dynamisches Training für den Latissimus. Um nur einige Muskeln zu nennen.
Häufige Fehler im Fitnessstudio: Runder Rücken und, wie immer, zu viel Gewicht.
Für korrektes vorgebeugtes Rudern mit Kurzhanteln müssen die Füße parallel stehen, das Kniegelenk sollte leicht gebeugt sein und die Lendenwirbelsäule in der Lordose.
Lordose vs Hyperlordose
Laienhaft wird oft behauptet, man dürfe beim Fitnesstraining auf keinen Fall irgendwas “im Hohlkreuz” ausführen. Gemeint ist wahrscheinlich das Krankheitsbild der Hyperlordose.
Tatsächlich ist eine LWS in der Lordose für viele Übungen Grundvoraussetzung, um überhaupt gefahrenfrei trainieren zu können. Weitaus gefährlicher (auch im Alltag) ist zumeist eine Kyphose, also eine Rundung in der Wirbelsäule.
Laboratoires Servier /
CC BY-SA Eine lordosierte Wirbelsäule ist keine Krankheit, sondern die normale Form. Das Erkrankungsbild Hyperlordose wird aber oft, auch begrifflich, mit der Lordose gleichgesetzt.
Hierfür am besten schon im geraden Stand das Becken kippen (Hintern raus) und diese Haltung während der ganzen Übung beibehalten. Da die Last nicht in die Lordose zieht (Zwangslage), sondern in die andere Richtung, ist auf eine durchgehend korrekte Haltung zu achten. Am besten mit einem Spiegel.
Brust raus, das gilt für alle freien Übungen.
Oberkörper, mit weiterhin lordosierter Lendenwirbelsäule, bis fast in die Waagerechte vorbeugen, die Knie sind dabei leicht gebeugt.
Die Kurzhanteln sollen jetzt nahe am Körper, in Neutralstellung oder Untergriff, vollständig zum Körper gezogen werden, um den Latissimus zu trainieren.
Vorgebeugtes Rudern Varianten: Wer eine Hantelbank oder etwas stabiles(!) zur Verfügung hat, kann die Übung auch einarmig ausführen und so noch ein bisschen mehr Kraft entwickeln, weil der Körper stabiler ist. Im freien Stand ist nämlich die Kraft in der Lendenwirbelsäule oftmals der begrenzende Faktor.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Wer eher die Rhomboiden / den Trapezmuskel, also grob gesagt den oberen Rücken erreichen möchte, sollte den Ristgriff (Obergriff) wählen und den Arm vom Körper abduzieren.
Bankdrücken mit Kurzhanteln Bankdrücken mit Kurzhanteln stellt, im Gegensatz zum Langhantelbankdrücken, noch mal besondere Herausforderungen an Stabilisierung und Koordination.
Man kann auch allerlei lustige Dinge für zusätzliche Stabilisierungsarbeit und Vorbereitung auf etwaige Sportarten anstellen, wie zum Beispiel alternierendes Bankdrücken: ein Arm wird abwechselnd in Endposition mit Hantel in der Luft gehalten, während der andere eine Wiederholung macht.
Unnötig zu erwähnen: Bankdrücken mit Kurzhanteln erfordert eine Hantelbank. Ich rate explizit davon ab, sich irgendwelche Behelfskonstruktionen zu bauen, mit denen man anschließend in der Notaufnahme landet.
Für Menschen, die schon Langhantelbankdrücken gemacht haben, ist es ebenfalls keine gute Idee, das Gewicht fürs Bankdrücken mit Kurzhanteln zu Hause schicht durch zwei zu teilen. So funktioniert das nicht.
Das Gesamtgewicht der beiden Kurzhanteln sollte höchstens 70% des Gewichts für Langhantelbankdrücken betragen. Adäquate Aufwärmsätze mit deutlich weniger Gewicht sind vorausgesetzt.
Kurzhantel Bankdrücken auf dem Boden?
Wer keine Hantelbank zur Verfügung hat, behilft sich oft mit Kurzhantel Bankdrücken auf dem Boden bzw. auf einer Matte. Funktionell ist das nicht.
Zum einen ist die Range of Motion hier am untersten Punkt so stark eingeschränkt, dass ein effektives Training der Zielmuskulatur Brustmuskel nicht möglich ist. Zum anderen haben die Schulterblätter nicht die geringste Bewegungsfreiheit, so dass im Zweifelsfall auch am Endpunkt der Bewegung Abstriche gemacht werden müssen.
Liegestütze mit Kurzhanteln Anstatt die Bewegungslänge wie beim Bankdrücken auf dem Boden zu begrenzen, kann man die Kurzhanteln zu Hause auch zu seinem Vorteil nutzen und die Bewegungslänge normaler Liegestütze erhöhen.
Ganz einfach, indem man die Kurzhanteln als Griffe für Liegestütze verwendet – und sich, ganz nebenbei, die Anschaffung der Griffe dadurch spart.
Die hierdurch gewonnene Range of Motion, gerade mit den Armen in der Retroversion, kann dazu führen, dass die guten, alten Liegestütze auf einmal wieder zur echten Herausforderung werden. Natürlich ist auf runden Scheiben auch wesentlich mehr Stabilisierungsarbeit zu leisten.
Man sollte also vorsichtig an diese Übungsvariante herangehen, aber zielführender als das Bankdrücken auf dem Boden ist sie allemal.
Wer Liegestütz bisher nur auf den Knien ausführen konnte, verschafft sich mit den Kurzhanteln als Liegestützgriffe eine schöne Zwischenstufe vor echten Liegestütz. Fortgeschrittene Sportler können der Übung auf diese Weise noch einmal neue Motivation für eine alte Übung bekommen. Für Kletterer und Parkouristen bieten sich Varianten wie Archer Push up geradezu an.
Kniebeugen mit Kurzhanteln Fans der schweren Kniebeuge werden gelangweilt abwinken, aber bleibt ein wenig bei mir. Man kann die Kniebeugen mit der Kurzhantel durchaus zur echten Herausforderung gestalten.
Für Einsteiger und auch fortgeschrittene Sportler sind die Kniebeugen zu Hause, neben Kreuzheben, die Top Übung für Oberschenkel und Po . Man kann damit einen kompletten Trainingszirkel aus Beinstrecker, Beinbeuger, Abduktoren-, Adduktorenmaschine, Beinpresse usw. mindestens gleichwertig ersetzen.
Allerdings: wer keine geeignete Ablage zur Verfügung hat, wird sich auf Kniebeugen mit Kurzhanteln fokussieren müssen. Das muss kein Verlust sein.
Die Kurzhantel kann entweder in den Nacken gelegt oder, meiner Meinung nach sinnvoller, am Körper gehalten werden. Man spricht dann von einem Goblet Squat.
3 min. Einführung in den Goblet Squat
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Ein schöner Nebeneffekt: der Goblet Squat zwingt uns, den Körper gerade zu halten, anstatt mit dem Oberkörper immer weiter nach vorne zu kommen, wie es mit der Langhantel auf dem Rücken oft der Fall ist (Notiz: ich sage nicht, dass das grundsätzlich falsch ist).
Korrekt, langsam, bis in die tiefe Beuge ausgeführt, ist die Übung selbst für erfahrene Sportler schon hochintensiv. Wer noch einmal eine Schippe drauflegen möchte, kann sich am einbeinigen Goblet Squat versuchen und das andere Bein Stück für Stück weiter nach hinten stellen, eventuell sogar auf eine (stabile!) Erhöhung.
Hierdurch bekommt man übrigens ganz nebenbei eine hocheffektive Übung für den Gluteus (Po).
Ein ähnlicher Effekt lässt sich erreichen, indem man isometrisch arbeitet und die Belastung in der Hocke, Oberschenkel parallel zum Boden, schlicht hält. Hier können sowohl Gewicht als auch Zeit als Intensivierungsfaktoren genutzt werden, um Killer-Trainingseinheiten mit Kurzhanteln für zu Hause zu bauen.
Rumänisches Kreuzheben mit Kurzhanteln Beim Kreuzheben sind große Muskelgruppen beteiligt, für welche die Kurzhantel wahrscheinlich schnell zu wenig Gewicht hält. Wer wirklich ins Kreuzheben einsteigen will, sollte sich eine Langhantel zulegen.
Rumänisches Kreuzheben nimmt den großen Quadrizeps für die Bewegung weitgehend aus dem Spiel und fokussiert auf die Ischiocrurale Muskulatur und auf den Po. Gerade für die Oberschenkelrückseite gibt es zu Hause (und auch in vielen Studios) gar nicht so viele intelligente Übungen, deswegen gehört Rumänisches Kreuzheben mit Kurzhanteln in jedem Fall in den Trainingsplan.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Die Übung erfordert aber schon ein bisschen Erfahrung oder zumindest autodidaktisches Geschick. Wie immer bei stehenden Übungen gilt: Hintern raus, also LWS in der Lordose, Brust raus, nicht mit den Schultern nach vorne fallen.
Die beiden Kurzhanteln werden dann möglichst nah an den Unterschenkeln nach unten geführt. Die Bewegung im Kniegelenk ist minimal, Reichweite wird, anders als beim stiff-legged Deadlift, über die Rückwärtsbewegung in der Hüfte generiert, wie in dem kurzen Video zu sehen.
Ein Spiegel ist für die Übung wirklich hilfreich. Wer den gerade nicht zur Verfügung hat, sollte sich zumindest einen Fixpunkt an der Wand suchen, um zu verhindern, dass der Kopf nach vorne fällt und die Schultern folgen.
Bei aller Vorsicht: Angst haben sollte man vor der Übung nicht. Wer Rumänisches Kreuzheben mit Kurzhanteln kontrolliert, mit passendem Gewicht und wie hier beschrieben ausführt, dürfte es schwer haben, sich irgendwas zu zerschießen.
Achte darauf, welche Muskeln du nach dem Training und am nächsten Tag besonders spürst. Die Muskulatur in der Lendenwirbelsäule wird definitiv beansprucht, das ist kein Zeichen, dass du etwas falsch gemacht hast.
Bizeps Curls mit Kurzhanteln Das ist wahrscheinlich eine der bekanntesten Fitness- und Bodybuildingübungen überhaupt. Dennoch sieht man im Fitnessstudio bei der Ausführung immer noch richtig fiese Fehler.
Nehmen wir an, dass du keine Hantelbank zur Verfügung hast, dann ist der Bizeps Curl mit Kurzhanteln im stehen die Übung deiner Wahl.
Als Trainer beobachtet man immer wieder, dass bei Bizeps Curls mit Kurzhanteln die Unterarme immer weiter nach außen wandern, die Ellenbogen werden dabei in die Taille gedrückt. Offensichtlich versucht man hierdurch Stabilität zu erreichen.
Richtig ist, das der Oberarm seitlich anliegt, das gilt natürlich auch für die sitzende Variante. Erst im obersten Teil der Bewegung kann der Ellenbogen leicht nach vorne wandern, aber eben nicht zur Seite, also Richtung Taille.
Bizeps Curls mit Kurzhanteln
Bizeps Curls sollten kontrolliert und ohne Momentum ausgeführt werden, dabei sollte die Extension ungefähr 1,5x so lang wie die Kontraktionsphase sein.
Vermeide tote Punkte am Start und Ende der Bewegung. Weder ist der Arm am untersten Punkt gestreckt, noch ist der Unterarm am obersten Punkt senkrecht. Am Muskel sollte während des ganzen Satzes Spannung anliegen.
Am Endpunkt der Bewegung sollte der Handrücken vollständig in einem Spiegel zu sehen sein. Auch weil die Funktion des Bizeps es nun mal bedingt, dass der Unterarm vollständig supiniert, das heißt, nach außen gedreht ist.
Aus diesem Grund rate ich auch weitgehend vom Gebrauch einer SZ Stange ab und halte die Kurzhanteln für zu Hause für die bessere Alternative.
Natürlich kann die Übung Bizepscurls mit Kurzhanteln auch alternierend ausgeführt werden. Hier sollte man lediglich darauf achten, dass der jeweils andere Arm nicht einfach “tot” an der Seite hängt. Stattdessen sollte die Kurzhantel am obersten Punkt (aber nicht senkrecht!) gehalten werden, während der andere Arm die Wiederholung macht.
Überzüge mit Kurzhanteln Im Gegensatz zu den Bizeps Curls gehören Überzüge mit Kurzhanteln zu den vergessenen Übungen der Fitnesshistorie. Völlig zu unrecht, immerhin kann man hier mit nur einer Übung den Pectoralis unf vor allem den Latissimus anständig trainieren.
(03:25)
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Wahrscheinlich taugt die Übung deswegen so selten in Trainingsplänen auf, weil sie nicht so eindeutig einer Muskelgruppe zuzuordnen ist. In den alten Zeiten, als es noch um Kraft und Muskeln und nicht um das richtige Splitting im Trainingsplan ging, stellte die Firma Nautilus sogar eine Maschine für Überzüge her.
Zur Ausführung benötigt man eine feste Auflage, idealerweise längs oder quer auf der Hantelbank. Auf dem Boden sind Überzüge leider nicht gut zu bewerkstelligen, da die Range of Motion deutlich über die Körperachse hinausgeht. Dies ist für eine gute Auslastung der Zielmuskulatur unerlässlich.
In dem Video wird gezeigt, dass die Handflächen die Scheibe der Kurzhantel umschließen und dabei praktisch mit den Fingern ein Dreieck bilden. Das ist so auch richtig, aber es gibt noch zwei Dinge dazu zu sagen:
Vergewissere dich, dass die Hantelscheiben wirklich fest auf der Stange sitzen, sonst könnte das richtig hässlich werden. Das nach außen stellen der Ellenbogen kann schmerzen verursachen. In diesem Fall würde ich die Hantel mehr mit der äußeren Handkante halten, um die Ellenbogen näher zusammenführen zu können. Wer ein kurzes, knackiges Ganzkörperprogramm mit Kurzhanteln für zu Hause sucht, sollte Goblet Squats (s. oben) und Überzüge in jedem Fall auf dem Plan haben.
Trizepsdrücken über Kopf mit Kurzhantel Das Trizepsdrücken ist eine sehr gute Übung für den dreiköpfigen Armstrecker. Hat man sich erst einmal entschieden, dass man diesen isoliert und nicht nur im Verbund mit der Brustmuskulatur, trainieren will, gehört das Trizepsdrücken mit Kurzhantel auf jeden Fall ins Programm.
Die Übung kann sitzend oder stehend, einarmig oder beidarmig durchgeführt werden. Für das beidarmige Drücken empfehle ich auf jeden Fall die sitzende Variante. Die Gewichte sind höher und man kann sich schnell in eine Zwangslage bringen.
Das einarmige Trizepsdrücken über Kopf ist leichter zu kontrollieren und für Anfänger sicher besser geeignet. Außerdem kann man mit dem freien Arm bei den letzten Wiederholungen nachhelfen und so erzwungene Wiederholungen ausführen.
Achte darauf, dass das Ellenbogengelenk am untersten Punkt der Bewegung eine 90 Grad Beugung nicht unterschreitet. Sonst könnte es vor allem beim beidarmigen Drücken irgendwann brenzlig werden und du musst die Hantel um den Kopf nach vorne holen, um sie abzusetzen.
Am obersten Punkt sollten die Arme immer noch leicht gebeugt sein, um hier keinen toten Punkt zu bilden, sondern die Muskeln kontinuierlich unter Belastung zu halten. Der Oberarm sollte dabei während der gesamten Übung senkrecht bleiben, Gerade bei Anfängern klappt das nicht immer.
Lassen wir uns das doch einfach mal von Markus Rühl zeigen (ab 05:50)
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Crunches mit Kurzhanteln Um Kurzhanteln für Crunches zu verwenden, muss man diese natürlich erst einmal sauber ausführen können. Saubere Crunches involvieren ein Einrollen der Wirbelsäule (Egal, was der Typ im Fitnesskurs gesagt hat) und definitiv kein Festklemmen der Füße unter der Heizung oder sonstwo. Hierbei wird in erster Linie der Hüftbeuger aktiviert.
Ohne Hüftbeuger kann die Bewegungsamplitude ganz schön kurz werden, das muss aber nicht notwendigerweise so bleiben. Einige fortgeschrittene Sportler schaffen locker 20 oder mehr saubere Crunches und müssen sich fortan überlegen, wie die Übung zu intensivieren ist.
Wer ein Fitnessband zur Verfügung hat, kann dieses verwenden. Allerdings hat das Band einen entscheidenden Nachteil: In der exzentrischen Phase, also auf dem Weg nach unten, wird der Widerstand des Bands sukzessive weniger. Dabei kann der Muskel gerade in dieser Phase besonders viel Widerstand bewältigen.
Kurzhantel, Kettlebell oder auch eine Hantelscheibe können hier Abhilfe schaffen.
In der konzentrischen Phase wird das Gewicht entweder vor der Brust oder vor den Bauch gehalten (je näher zur Matte, desto niedriger die Belastung). In der exzentrischen Phase auf dem Weg nach unten hält man das Gewicht dann über den Kopf oder sogar an gestreckten Armen. Die exzentrische Phase sollte auch hier mindestens 1.5x so lang sein, wie die konzentrische.
So lässt sich eine Übung, die eventuell zu leicht geworden ist, deutlich schwerer machen und zwar stufenlos. Je nach Erschöpfungsgrad kannst du selbst bestimmen, wie viel schwerer du den exzentrischen Teil der Übung machen möchtest.
Hartgesottene können natürlich auch auf halbem Weg nach unten den Körper halten und so eine isometrische Belastung einbauen. Hierfür würde ich aber zunächst wirklich nur ein kleines Gewicht (< 5 kg) wählen.
Ich bin seit 1999 als zertifizierter Fitnesstrainer tätig. Ausbildung: Fitness-Trainer-Lizenz B 1999 Inline Academy Fitness-Trainer-Lizenz A 2000 Inline Academy Sportfachwirt (IHK) 2007 Institut für Sport, Freizeit und Touristik Auf diesem Blog gebe ich die Erfahrungen aus meiner Arbeit weiter. Kontakt: https://www.linkedin.com/in/danny-thomas-schneider-7509948b/ https://www.facebook.com/taylorfit.de coach@sportsgearpatrol.de