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Frontheben mit der Kettlebell: Technik & Ausführung Zum Inhalt springen Das Frontheben mit der Kettlebell kann ein adäquater Ersatz für Übungen mit Langhantel und Kurzhanteln sein. Das Training für die vordere Schulter kann mit der Kettlebell einarmig oder beidarmig ausgeführt werden, auch abhängig davon, welche Kugelhanteln man beim Training zur Verfügung hat.
Gerade in der beidarmigen Ausführung forciert die Kettlebell die Arme in eine bestimmte Position. Das muss aber kein Nachteil sein, wenn man den Griff richtig wählt. Funktional erfüllt das Sportgerät alle Kriterien für effektives Schultertraining .
Diese Muskeln sind am Frontheben beteiligt Zielmuskel ist in der Regel die vordere Schultermuskulatur, also der Musculus deltoideus pars clavicularis.
Der Muskel ist für die Anteversion und Elevation des Oberarms zuständig. Sowohl die Strecke aus der Ruhestellung des Arms bis Schulterhöhe, zum Beispiel beim Frontheben, als auch der Weg von Schulterhöhe bis zur Streckung über Kopf, zum Beispiel beim Military Press , werden vom Pars clavicularis übernommen.
Beim Frontheben sind außerdem der seitliche Schultermuskel und der obere Brustmuskel involviert. Beide Muskelanteile unterstützen die Anteversion. Zudem arbeitet der Trapezius an der Stabilisierung des Schultergelenks beim Frontheben mit und unterstützt die Elevation.
Beteiligte Muskeln Frontheben:
Vorderer Schultermuskel Seitlicher Schultermuskel Oberer Brustmuskel Oberer Trapezmuskel Unterer Trapezmuskel Frontheben mit Kettlebell Ausführung Das Frontheben mit der Kettlebell muss stehend ausgeführt werden. Da Übungen mit der Kugelhantel ihrer Natur nach mit Momentum stattfinden, sollte durchgehend auf eine stabile Körperhaltung geachtet werden.
Beim Frontheben mit der Kugelhantel sind die Beine etwa hüftbreit aufgestellt, die Fußspitzen zeigen leicht nach außen. Die Kniegelenke sollten leicht gebeugt sein, um maximale Stabilität zu bieten. Reicht dies nicht aus, sollte die Standbreite weiter erhöht werden.
Mit der Kettlebell lassen sich beim Frontheben echte Muskeln aufbauen Bauch- und Rückenmuskulatur müssen schon vor der ersten Wiederholung eine Grundspannung aufweisen. Ohne Stabilität im Rumpf funktioniert die Mechanik des Schultertrainings nicht. Es ist darauf zu achten, dass sich der Oberkörper während des Satzes möglichst wenig bewegt. Gelingt dies nicht, kann der Rücken an eine Wand gelehnt werden.
Die Kettlebell sollte bei jeder Wiederholung bis kurz über Schulterhöhe geführt werden. Sowohl in der einarmigen als auch in der beidarmigen Ausführung ist hierfür der seitliche Griff zu empfehlen. Je nach Ausführung der Kugelhantel befindet sich die Hand dann zwischen Hammergriff und Kammgriff.
Die beidarmige Variante mit einer Kettlebell zwingt zu einem engen Griff. Das ist durchaus zielführend, da die vordere Schultermuskulatur auch an der Adduktion der Arme beteiligt ist.
Ausführung des Fronthebens für Muskelmasse Wem es in erster Linie um Muskelmasse geht, der sollte das Frontheben mit der Kettlebell weniger explosiv ausführen als mit dem Sportgerät üblich. Einer kontrollierten konzentrischen Phase bis kurz über Schulterhöhe sollte eine mindestens ebenso langsame exzentrische Phase folgen, bis die Hantel fast in Ruheposition ist. Die Spannung auf der vorderen Schultermuskulatur sollte die ganze Zeit gehalten werden.
Noch intensiver wird das Kettlebell Frontheben mit kurzen isometrischen Phasen am oberen Wendepunkt der Wiederholung. Die Kugelhantel wird also einfach ein paar Sekunden auf Schulterhöhe gehalten und dann langsam wieder abgesenkt.
Sätze für den Muskelaufbau sollten zwischen 40 und 120 Sekunden reine Belastungszeit bringen. Da zuhause oft nur eine Kettlebell zur Verfügung steht, werden die Sätze nach hinten hin kürzer, das ist in Ordnung.
Tipps zur Trainingsplanung Die vordere Schulter ist auch an den meisten Übungen für die Brustmuskulatur beteiligt. Entsprechend sollte das Training der Schulter zeitlich bestmöglich vom Brusttraining getrennt werden, um optimale Ergebnisse zu erzielen.
Darüber hinaus ist das isolierte Training der vorderen Schulter gezielt einzusetzen. Ein Übertraining ist kontraproduktiv und unter allen Umstanden zu vermeiden. Ob der Muskel zu oft, beziehungsweise zu lange trainiert wird, kann man an den Trainingsleistungen erkennen.
Häufige Fehler beim Frontheben mit der Kettlebell Die Kugelhantel sieht aus wie ein simples Sportgerät, ihre richtige Verwendung erfordert aber ein bisschen Übung. Fehler können den Trainingsfortschritt bremsen und schlimmstenfalls zu Verletzungen führen.
Zu viel Dynamik Damit ist in erster Linie die Dynamik im Oberkörper gemeint. Viele Athleten meinen es zu gut mit der ballistischen Ausführung, zu der die Kugelhantel einlädt. Im Effekt entsteht oft eine aktive Bewegung im Oberkörper und auch in den Beinen, die mit Schultertraining nicht mehr viel zu tun hat.
Zu verhindern ist dies mit einem stabilen Stand. Im Zweifelsfall muss die Übung langsamer ausgeführt werden.
Falscher Griff Die Kettlebell kann beim Frontheben seitlich gefasst werden, so dass die Hände in Hammergriff-Position sind. Die Kugel selbst lässt natürlich auch einen Kammgriff zu, bei dem die Handflächen weitgehend nach oben zeigen.
Diese Griffvarianten sind dem Ristgriff von oben vorzuziehen. Von oben zu greifen kann nicht nur Schmerzen im Schultergelenk auslösen, weil der Arm innenrotiert ist, es macht für die vordere Schulter auch schlicht keinen Sinn.
Falsche Kettlebell Wie oben erwähnt, schafft man sich gerade für zuhause nicht unbedingt gleich einen kompletten Satz Kugelhanteln an. Wer auf Muskelaufbau trainieren möchte, sollte sich im Zweifelsfall lieber ein kleineres Modell zulegen.
Die Übung kann immer durch Intensivierungstechniken im Sinne der Hypertrophie schwer genug gemacht werden, zudem sind auch lange Sätze bis zu zwei Minuten noch zielführend. Aus einer zu schweren Kettlebell sinnvolle Sätze herauszuholen, ist schon wesentlich schwieriger.
Alternativen zum Frontheben mit der Kettlebell Gerade im Home Gym hat nicht jeder eine Kettlebell zur Verfügung. Zum Glück gibt es genügend andere Möglichkeiten, den vorderen Schultermuskel zu trainieren.
Frontheben mit Langhantel Die Langhantel lässt keine alternierenden Bewegungen zu, dafür aber hohes Gewicht. Wer ausschließlich eine Langhantel zur Verfügung hat, kann auch damit effektiv Frontheben ausführen.
Frontheben mit Kurzhanteln Kurzhanteln sind für das Schultertraining mindestens ebenso effektiv und lassen einarmige beziehungsweise alternierende Bewegungen zu. Darüber hinaus kann der Griff variiert werden.
Frontheben mit Widerstandsband Mit dem Widerstandsband ist das Frontheben in jeder erdenktlichen Position, auch liegend, möglich. Außerdem kann ein Drehwiderstand im Handgelenk eingebaut werden.
Frontheben am Kabelzug Wer zuhause oder im Fitnessstudio einen Kabelzug zur Verfügung hat, kann diesen natürlich für das Frontheben nutzen. Bedingung ist nur, dass die Umlenkrolle sich auf die unterste Position einstellen lässt, um von Anfang an Widerstand aufzubauen.
Schulterdrücken Wer sich mit dem Frontheben schwer tut, kann für die vordere Schulter natürlich auch über Kopf arbeiten. Dabei sind andere Muskeln beteiligt, das muss aber nicht unbedingt ein Nachteil sein.
Military Press Der Military Press ist eine der Königsübungen für die vordere und seitliche Schulter. Wer eine Langhantel und ein wenig Gewicht zur Verfügung hat, kann diese problemlos auch zuhause durchführen.
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Die technische Speicherung oder der Zugriff, der ausschließlich zu statistischen Zwecken erfolgt. Die technische Speicherung oder der Zugriff, der ausschließlich zu anonymen statistischen Zwecken verwendet wird. Ohne eine Vorladung, die freiwillige Zustimmung deines Internetdienstanbieters oder zusätzliche Aufzeichnungen von Dritten können die zu diesem Zweck gespeicherten oder abgerufenen Informationen allein in der Regel nicht dazu verwendet werden, dich zu identifizieren.
Die technische Speicherung oder der Zugriff ist erforderlich, um Nutzerprofile zu erstellen, um Werbung zu versenden oder um den Nutzer auf einer Website oder über mehrere Websites hinweg zu ähnlichen Marketingzwecken zu verfolgen.
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