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Bulgarian Split Squats zuhause: Top Alternative zu Squats? – Sports Gear Patrol Zum Inhalt springen Der Bulgarian Split Squat ist eine effektive Übung für die Hüftstrecker. Gesäßmuskel als auch Beinstrecker können ebenso gezielt trainiert werden wie bei der Langhantel-Kniebeuge.
Bei geringerer Belastung für das Kniegelenk!Das macht die Übung sowohl für Einsteiger als auch für fortgeschrittene Sportler interessant. Wir zeigen die beanspruchten Muskeln und die korrekte Ausführung. Außerdem werden wir einige alternative Übungen vorstellen, die ähnliche Vorteile bieten.
Bulgarian Split Squats vs Squats Wenn wir Schwächen und Nutzen der Bulgarian Split Squats darstellen wollen, steht der Vergleich mit den Langhantel-Squats immer im Raum. Die gelten weithin als Königsübung für die unteren Extremitäten und damit als unantastbar bei vielen Kraftathleten.
Ich hatte an anderer Stelle bereits dargelegt, dass ich die Langhantel-Kniebeuge zwar für absolut sinnvoll, aber keineswegs für unersetzbar halte.
Schauen wir uns die Argumente mal an.
Vermeintliche Nachteile der Bulgarians Es ist offensichtlich, dass beim Bulgarian Split Squat weniger Gewicht bewegt wird. Wer will schon mit einer mickrigen 20 kg Kurzhantel trainieren, wenn er auch mächtige 160 kg auf dem Rücken bewegen kann.
Zugegeben, männlicher sieht es aus, effektiver ist es für viele Muskeln nicht, wie wir gleich sehen werden.
Das liegt zum einen daran, dass man die Gewichtsbelastung natürlich auf ein Bein umrechnen muss. Wenn jemand 80 kg wiegt und im Squat 160 kg bewegt, dann hat er pro Bein, gleichmäßige Belastung vorausgesetzt, eine Last von 120 kg .
Gewicht beim Bulgarischen Split Squat berechnen Bei den Bulgarians kommt der gleiche Athlet mit einer 20 kg Hantel auf eine Belastung von immerhin 100 kg – abzüglich vielleicht einiger Kilo für das aufgelegte Bein. Der Unterschied ist also gar nicht so groß, wie man meinen könnte.
Durch die zusätzliche Stabilisierungsarbeit beim Bulgarian Split Squat wird die Last auf einige Zielmuskeln sogar noch größer. Ein qualitativer Unterschied im Sinne der muskulären Belastung ist zwischen den beiden Übungen kaum auszumachen.
Für den Einstieg ist als Zusatzgewicht circa 40 % des derzeitigen Trainingsgewicht der Langhantelkniebeuge zu empfehlen. Einsteiger sollten zunächst nur mit dem Körpergewicht arbeiten, um die notwendige Technik und Bewegungslänge einzuüben.
Kein bulgarischer Rückenstrecker Abgesehen vom Rückenstrecker. Die Muskulatur, gerade im Bereich der Lendenwirbelsäule, ist bei den Bulgarians aus offensichtlichen Gründen deutlich weniger aktiv als bei den Langhantel-Squats. Schließlich befindet sich der Oberkörper bei der osteuropäischen Variante wesentlich weiter in der aufrechten Position und die Last (Hantel) befindet sich damit weniger weit außen
Allerdings halte ich das nur bedingt für einen Nachteil.
Die Wahrheit ist, dass der unteren Rücken bei vielen Athleten der schwächste Punkt ist, der verhindert, dass mehr Gewicht gehoben und damit mehr Last auf die vermeintliche Zielmuskulatur, Oberschenkel und Gluteus, gebracht werden kann.
Zudem scheuen viele Sportler bei Kniebeugen zu Hause davor zurück, sich mit hohen Gewichten auf dem Rücken zu belasten. In der Konsequenz werden die Kniebeuge meist weniger tief und damit auch weniger effektiv ausgeführt.
Der Bulgarian Split Squat kennt solche Begrenzungen nicht. Schließlich kann man die Hantel im Notfall einfach ablegen.
Welche Muskeln werden beim Bulgarian Split Squat trainiert? Auch in Studien haben sich keine statistisch signifikanten Unterschiede in der Aktivierung der Oberschenkel- und Po-Muskulatur gezeigt. Fast keine.
Tatsächlich zeigte der Bulgarian Split Squat einen größeren Aktivierungsgrad im Beinbeuger , hier speziell im m. biceps femoris . Wer die Oberschenkelrückseite in einem Abwasch mit erledigen möchte, und so viele effektive Übungen für den Beinbeuger zu Hause gibt es ja gar nicht, der ist mit Bulgarians bestens bedient.
In anderen Studien wurde eine signifikant größere Aktivierung des Gluteus nachgewiesen, bisweilen zu ungunsten der Beinstrecker . Ausgangspunkt war beide Male eine modifizierte Variante des Single-Leg Squat, die de facto dem Bulgarian Split Squat entspricht.
Wir haben also muskulär keine Einbußen (bis auf den angesprochenen Rückenstrecker) gegenüber der Standardvariante im Kniebeugen zu erwarten, sondern eher eine leichte Verschiebung zu Beinbeuger und Po.
Bulgarian Split Squat vs Squat – Rückenstrecker, LWS ++ + Oberschenkel vorne ++ ++ Oberschenkel hinten + +++ Gluteus ++
Für die Stabilisierung des unteren Rückens gibt es Alternativen, die man auch zu Hause problemlos ausführen kann.
Wie sollte man Bulgarian Split Squats ausführen? Charakteristisch ist die einbeinige Ausführung, mit dem ruhenden Bein hinter dem Körper in erhöhter Position, zum Beispiel auf einem Kasten oder Stuhl. Wer noch ein bisschen mehr an seiner Stabilität arbeiten will, kann das hintere Bein auch in einen Schlingentrainer einhängen.
Ratsam ist, nur den Spann in die Schlaufe zu legen, damit man notfalls schnell aus dem Schlingentrainer rauskommt.
Davon abgesehen gelten ähnliche Regeln, wie bei den (High Bar) Squats:
Oberkörper bleibt möglichst gerade Das Bein wird möglichst tief gebeugt (bis das hintere Knie den Boden erreicht) Das Knie des vorderen Beins geht nicht über die Fußspitze hinaus Die Bauchmuskulatur sollte die ganze Zeit angespannt bleiben Das Knie sollte stabil gehalten, nicht nach innen bewegt werden Die Belastung auf den hinteren Fuß, der entweder mit Spann oder Fußspitze auf einem festen Gegenstand aufliegt oder eben in der Schlinge hängt, sollte so gering wie möglich gehalten werden.
Das Ziel ist es, den hinteren Fuß so weit wie möglich zu entlasten, bis er lediglich noch in einigen Situationen zur Stabilisierung dient. Nicht vergessen: wir wollen das vordere Bein trainieren, also sollte hier auch möglichst die ganze Last ruhen.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Wer eine Kurzhantel als Zusatzgewicht verwendet, sollte diese entweder mit beiden Händen vor dem Körper fixieren oder, mit zwei Kurzhanteln, die Arme seitlich hängen lassen. In beiden Fällen helfen die Hanteln übrigens oft, die Ausführung zu stabilisieren.
Bulgarian Split Squats ohne Zusatzgewicht Der Bulgarian Split Squat kann sowohl mit als auch ohne Zusatzgewicht durchgeführt werden. Wir beginnen mit der Variante ohne Zusatzgewicht, um die Grundlagen der Bewegung zu erlernen und die korrekte Technik zu entwickeln.
Körperposition Es wird jeweils ein Bein isoliert trainiert. Der Fuß des Beins steht einige Zentimeter vor dem Körper vollständig auf einer geraden Bodenfläche. Das hintere Fußgelenk oder der Spann ruht auf einer Erhöhung. Diese ist im Idealfall höhenverstellbar und sollte anfangs nicht zu hoch gewählt werden.
Die Arme können vor der Brust verschränkt oder ausgestreckt werden.
Bewegungsausführung Das vordere Knie wird soweit möglich gebeugt. Der Oberkörper bleibt dabei möglichst aufrecht. Der tiefste Punkt ist erreicht, kurz bevor das hintere Bein den Boden berührt.
Dann wird das vordere Kniegelenk wieder fast vollständig gestreckt. Achte darauf, dass der hintere Fuß nur zur Stabilität beiträgt. Er liegt also nur leicht auf der Erhöhung auf.
Bulgarian Split Kniebeugen mit Kurzhanteln Um die Intensität des Bulgarian Split Squats zu erhöhen, kann man Kurzhanteln verwenden. Bei einigen Sportlern führt das sogar zu einer erhöhten Stabilität.
Körperposition Idealerweise arbeitet man mit Kurzhanteln oder Kettlebells. Hat man zwei davon, können diese am langen Arm seitlich gehalten werden. Wird nur eine Kurzhantel benutzt, sollte man diese mittig vor der Brust halten.
Bewegungsausführung Die Bewegung wird ausgeführt, wie zuvor. Trotz des Gewichts sollte die Bewegung kontrolliert ausgeführt werden. Das gilt gerade für die exzentrische Phase.
Bulgarian Squats mit der Langhantel Eine weitere Variante des Bulgarian Split Squats ist die Durchführung mit einer Langhantel. Bei höherem Gewicht sollte hierfür allerdings eine Aufnahme vorhanden sein. Bestenfalls steht ein Power Rack oder Langhantelständer bereit.
Körperposition Die Langhantel muss sicher auf den Schultern liegen, bevor man sich für den Bulgarian Split Squat in Position begibt. Der Oberkörper ist aufrecht, die Brust offen.
Bewegungsausführung Die Bewegung wird wie zuvor ausgeführt. Allerdings sollte man zunächst ein paar kürzere Bewegungen zum Aufwärmen machen.
Mit der Langhantel auf dem Rücken kann man sich in eine Zwangslage bringen. Ohne feste Ablage oder Trainingspartner ist hier auf jeden Fall mit Vorsicht zu arbeiten.
Bulgarian Split Squats an der Multipresse Das zuvor genannte Problem besteht an der Multipresse nicht. An dem Gerät gibt es ausreichend Möglichkeiten, das Gewicht notfalls wieder zu arretieren.
Körperposition Dafür muss man sich von Anfang an korrekt positionieren. Schließlich verläuft die Bewegung in der Multipresse strikt vertikal.
Zur Sicherheit sollte der vordere Fuß nicht zu weit vorgestellt werden. Es ist auch hilfreich, zunächst ohne viel Gewicht ein paar Wiederholungen zu machen, um die richtige Position zu finden.
Bewegungsausführung Die Multipresse zwingt den Körper in eine vertikale Richtung. Diese sollte so tief wie möglich, aber nicht gegen Schmerzen im Rücken ausgeführt werden.
Vor allem auf Schmerzen im unteren Rücken ist zu achten.
Häufige Fehler bei bulgarischen Split Squats Der bulgarische Split Squat ist eine technisch eher anspruchsvolle Übung. Hier können sich durchaus Fehler einschleichen.
Falsche Körperhaltung: Achte darauf, dass der Oberkörper aufrecht bleibt und nicht in sich zusammensackt. Finde den richtigen Platz für deinen vorderen Fuß, um schlechte Kniegelenkwinkel zu vermeiden.
Falsche Gewichtsverteilung: Der Name sagt es bereits: Split Squats fokussieren sich auf ein Bein. Gerade mit Zusatzgewicht wird zu oft mit dem hinteren Bein gearbeitet. Dieses sollte aber möglichst vollständig entlastet sein.
Zu schnelle Bewegungsausführung: Eine zu schnelle Ausführung bringt keinen Gewinn. Es sei denn, man möchte bewusst auf Schnellkraft arbeiten.
Für den Muskelaufbau ist vor allem eine kontrollierte exzentrische Phase besonders wichtig.
Wie viele Bulgarian Split Squats sollte man machen? Das Trainingsprinzip der Bulgarians unterscheidet sich nicht von Langhantel-Kniebeugen und ist dem jeweiligen Trainingsziel anzupassen.
Natürlich hängt das auch davon ab, wie viel Zusatzgewicht man beim Training zu Hause zur Verfügung hat und wie viel man halten kann, ohne dass die Arme zum limitierenden Faktor werden.
Wie oben beschrieben, würde ich zunächst empfehlen, die Übungen vor allem exzentrisch (auf dem Weg nach unten) langsam und kontrolliert auszuführen. Die Bulgarians lassen sich weiter intensivieren, wenn die Belastung zwischendrin für eine Sekunde isometrisch gehalten wird, etwa kurz vor dem tiefsten Punkt.
Auf diese Weise sollte mit einer Wiederholungszahl zwischen acht und zwölf eine angemessene Belastungsdauer zustande kommen. Natürlich kann man auch mit weniger Belastung und einem längeren Belastungszeitraum (< 120 Sek) auf Muskelaufbau trainieren.
Drei bis fünf Sätze sind ausreichend, um gute Ergebnisse zu erzielen.
Bulgarians als Sprungkraft- / Schnellkrafttraining Fortgeschrittene Sportler können die Bulgarian Split Squats sehr gut als Einstieg in das Schnellkrafttraining für die Streckschlinge der unteren Extremitäten (Sprungkraft) nutzen.
Hierbei wird am tiefsten Punkt maximale Kraft entfaltet, so dass der Fuß den Boden verlässt.
Ein Wort der Warnung: das sollte nur von Athleten ausgeführt werden, die es schaffen, auch sicher wieder zu landen (ohne umzuknicken) und anfangs eher ohne zusätzliches Gewicht.
Mit ein bisschen Erfahrung kann sich das bulgarische Sprungkrafttraining schnell zu einer sehr effektiven, dynamischen Einheit entwickeln.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Fazit: Die Übung wird massiv unterschätzt Das Schicksal des Bulgarian Split Squat teilen so manche unilaterale Übungen: das verwendete Gewicht sinkt und damit auch die Attraktivität der Übung – zumindest für eine gewisse Klientel.
Dabei ist der Bulgarian Split Squat, neben Pistol Squats und Ausfallschritten, eine der besten Möglichkeiten, fokussiert die Beine und vor allem den Gluteus zu trainieren. Die Tatsache, dass hierfür weniger externes Gewicht gefordert wird, macht die Übung auch für kleine Home Gyms interessant.
Weitgehend ohne Zusatzgeräte, abgesehen von Kettlebell oder Kurzhantel, kann man sich an die korrekte Ausführung heranarbeiten. Wer dann mit den Gewichten noch höher hinaus will, sollte sich allerdings nach einer Langhantel und einem Power Rack umschauen.
Alternativen und ähnliche Übungen zu Bulgarian Split Squats Bulgarian Split Squats sind eine tolle Übung, aber nicht jedermanns Sache. Wer sich mit der Technik gar nicht anfreunden kann, hat einige Alternativen zur Verfügung.
Ausfallschritte Ausfallschritte bieten nicht ganz den gleichen Gewinn wie Bulgarian Split Squats. Sie sind dafür aber deutlich leichter auszuführen.
Kniebeugen Natürlich, die klassische Kniebeuge bedient die gleichen Muskeln. Allerdings benötigt man auch wesentlich mehr Gewicht.
Pistol Squats Bei den Pistol Squats wird das Bein nach vorne weggestreckt. Das ist nicht unbedingt leichter, aber mit einem Schlingentrainer auch für Anfänger machbar. Selbst ohne Zusatzgewicht eine richtig harte Übung.
Step Ups Ebenfalls eine einbeinige Übung. Hier wird aber mit einer Erhöhung für das aktive vordere Bein gearbeitet. Koordination ist auch hier gefragt. Dafür muss man nicht zwingend so weit in die Beuge.
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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