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Kettlebell Goblet Squat: diese Muskeln werden trainiert Zum Inhalt springen Vergleicht man den Goblet Squat mit Varianten der Langhantel-Kniebeuge, steht das Urteil eigentlich schon vorher fest: sorry, kleiner Bruder: zu wenig Gewicht, zu wenig Testosteron.
Fakt ist, dass sich Goblet Squats wesentlich häufiger im Techniktraining und als Aufwärmübung in den Trainingsplänen wiederfinden und selten als eigenständige Übung. So war es anfänglich auch gedacht. Das heißt aber nicht, dass man Goblet Squats nicht für Muskelaufbau nutzen kann.
Was sind Goblet Squats? Der Goblet Squat ist eine Kniebeuge, bei der ein externer Widerstand, zum Beispiel eine Kurzhantel oder Kettlebell, mit beiden Händen vor der Brust gehalten wird. Die Hände formen dabei zumeist einen Halbkreis (Goblet = Kelch), in welchem das Gewicht sicher gehalten wird.
Goblet Squat deutsch = Kelch-Kniebeuge
Das Gewicht vor der Brust erfordert vom Trainierenden eine hohe Grundspannung im Rumpf, was ein nicht ganz unwesentlicher Unterschied zu anderen Kniebeugen-Varianten ist. Dazu kommen wir gleich noch.
Ausführung der Goblet Squats Abgesehen von Art und Position des Gewichts unterscheidet sich die Ausführung der Goblet Squats nicht signifikant von der Langhantel-Kniebeuge .
1. Der richtige Stand Die Standbreite sollte tendenziell etwas weiter gewählt werden. Zumindest so weit, dass in der tiefen Hocke die Ellenbogen und Arme an der Innenseite der Oberschenkel vorbeigeführt werden können, ohne anzustoßen.
Das lässt sich vorher ohne Hantel, aber mit den Händen in der entsprechenden Position, testen.
2. Hantel richtig halten Wie oben erwähnt, bilden die Hände eine Art Kelch unterhalb der Innenseite der Hantelscheibe. Die Kurzhantelstange und das restliche Gewicht hängen dann in Lotrichtung darunter. Die Hände sollten dabei seitlich sein (Handinnenflächen zeigen zueinander), nicht außen (Handinnenflächen zeigen zum Körper).
Es gibt bei Trainierenden eine gewisse Tendenz, dass Gewicht mit den Händen von außen gegen das Wegkippen schützen zu wollen. Man beraubt sich damit aber eines großen Vorteils der Goblet Squats (s. Vorteile des Goblet Squat).
Sportler, die Goblet Squats mit Kettlebell trainieren, halten die Kugelhantel genau so am Bauch fest. Denkbar wäre auch, die Kettlebell am Griff zu halten; hier kommt es aber manchmal zur Ermüdung der Arme oder Handgelenke, bevor die Zielmuskulatur erschöpft ist.
3. Korrekte Bewegung Wie bei jeder Kniebeugen-Variante gilt: Brust raus, Spannung in den Rumpf .
Das Gewicht (Körpergewicht + ext. Gewicht) sollte gleichmäßig auf beide Füße und auf Vorder- und Hinterfuß verteilt werden, um einseitige Belastungen und Fehlbelastungen zu vermeiden.
Die Abwärtsbewegung (exzentrische Phase) wird mit dem Hintern eingeleitet. Dieser sollte sich möglichst vertikal und, in der Standard-Variante, so weit wie möglich nach unten bewegen.
Bei explosiver Ausführung kann man so vom Dehnungs-Verkürzungs-Zyklus Gebrauch machen.
Die Bewegung nach oben (konzentrische Phase) wird ebenfalls mit dem Hintern eingeleitet. Es ist hier aber darauf zu achten, dass sich die Hantel auch vertikal nach oben bewegt und nicht zusammen mit dem Oberkörper nach vorne kippt.
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Vorteile des Goblet Squat Der Goblet Squat schult die Kniebeugen-Technik, wofür die Übung ursprünglich auch entwickelt wurde. Durch das offene Gewicht vor der Brust kann der Oberkörper nicht zu weit nach vorne fallen, ohne dass die Hantel aus dem Kelch zu fallen droht.
Der Trainierende wird also frühzeitig daran erinnert, eine korrekte, aufrechte Position im Oberkörper beizubehalten.
Die Übung verhindert auch, dass die Knie beim Einleiten der konzentrischen Phase zusammengedrückt werden. Ein Problem, das sich häufig bei Sportlern mit vergleichsweise schwachem Gluteus beobachten lässt.
Dadurch, dass die Ellenbogen an der Innenseite der Oberschenkel vorbeigeführt werden müssen, wird die Ausführung in der kritischsten Phase praktisch von alleine korrigiert.
Nicht zuletzt kann der Goblet Squat aufgrund der Position des Gewichts von vielen Sportlern tiefer ausgeführt werden als die Standard-Variante. Die Übung eignet sich also auch hervorragend zur Mobilisierung, vor allem im Hüftgelenk.
Goblet Squat für Muskelaufbau? Zum eigentlichen Geheimtipp in Sachen Muskelaufbau wird der Goblet Squat aber schlicht durch die hohe Kontrolle über das Gewicht.
Die Übung muss nicht explosiv ausgeführt werden, wie die schwere Langhantel-Kniebeuge. Im Gegenteil, die Muskelspannung lässt sich über den gesamten Arbeitsweg halten. Mehr noch, es können einfach und ohne Hilfe eines Trainingspartners Intensivierungstechniken, wie negative Wiederholungen oder Rest Pause Training eingebaut werden.
Bei der Langhantel-Kniebeuge besteht für Massesportler ein nicht zu unterschätzendes Problem, gerade wenn sie ohne Trainingspartner trainieren: oftmals müssen Sätze schon vor der Erschöpfung der eigentlichen Zielmuskeln abgebrochen werden, weil die Rumpfmuskulatur der neuralgische Punkt ist.
Soll heißen: man traut sich schlicht nicht mehr zu, eine weitere Wiederholung zu machen, da man Angst um die Stabilität im Rücken und vielleicht auch Sorge um das saubere Ablegen der Langhantel hat.
Dieser Sorgen ist man mit dem Goblet Squat vollständig entledigt. Weder besteht ernste Gefahr für die Lendenwirbelsäule, noch besteht die Möglichkeit, sich in eine Zwangslage zu bringen. Schließlich lassen sich sowohl Kurzhantel als auch Kettlebell im Ernstfall einfach abwerfen.
Sicher ist, dass man aufgrund des deutlich geringeren externen Gewichts mit Goblet Squats im Durchschnitt eine längere Belastungsdauer (mehr Wiederholungen) erreichen wird, als dies mit der Standard-Kniebeuge der Fall wäre. Das macht aber mit der Zielsetzung Muskelaufbau keinen entscheidenden Unterschied .
Sind Goblet Squats effektiv? Grundsätzlich ist der Goblet Squat als eine Variante der Frontkniebeuge zu verstehen, mit den entsprechenden Vor- und Nachteilen.
Aufgrund der deutlich geringeren Zuladung an externem Gewicht lässt sich zwar nach wie vor ein effektives Muskelaufbautraining durchführen, welches der schweren Kniebeuge mit Langhantel in nichts nachsteht. Für Krafttraining im niedrigen Wiederholungsbereich ist der Goblet Squat aber kaum geeignet.
Hingegen ist es nach wie vor eine Legende, dass die Frontkniebeuge ein anderes Belastungsprofil generiert als die Langhantel auf dem Rücken. Schon frühere Studien haben keinen signifikanten Unterschied festgestellt. Eine neuere Studie aus den USA kam nicht nur zu ähnlichen Ergebnissen, sondern stellte auch eine besonders hohe Aktivität des Gluteus Maximus (GM) bei der Frontkniebeuge im Gegensatz zu Kreuzheben fest:
“Specifically, post hoc analysis indicated greater muscle activity during the front squat (M = 94%, SD = 15%) compared with the deadlift (M = 72%, SD = 16%; p ≤ 0.05) in the GM. No significant differences were observed among the lifts in the vastus medialis, vastus lateralis, biceps femoris, and rectus femoris. Strength and conditioning specialist and trainers can use these findings by prescribing the front squat to recruit greater motor units of the GM.”
Korak, J. Adam1; Paquette, Max R.2; Fuller, Dana K.3; Caputo, Jennifer L.4; Coons, John M.4 Muscle Activation Patterns of Lower-Body Musculature Among 3 Traditional Lower-Body Exercises in Trained Women, Journal of Strength and Conditioning Research: October 2018 – Volume 32 – Issue 10 – p 2770-2775 doi: 10.1519/JSC.0000000000002513
Wird ausreichend nahe an der Belastungsgrenze trainiert, ist der Goblet Squat damit nicht nur eine einfach und sichere Alternative für das Training der vorderen Oberschenkelmuskulatur, er geht auch als hervorragende Übung für das Po-Training durch.
Goblet Squat mit Kurzhantel oder Kettlebell? Der Goblet Squat mit Kettlebell hat aus meiner Sicht zumindest keinen entscheidenden Vorteil. Es ist also nicht notwendig sich extra für diese Übung eine zuzulegen. Eine verstellbare Kurzhantel erfüllt den Zweck mindestens genauso gut.
Wer eine Kettlebell für Goblet Squats zur Verfügung hat, kann verschiedene Griffvarianten testen.
Wie eingangs gesagt, bin ich aber ein Fan davon, die Kettlebell nicht fest am Griff zu fassen, sondern auch hier mit den Händen einen Kelch unter dem Bauch der Kugelhantel zu bilden. Wenn der Griff nach außen offen ist und das Sportgerät zumindest theoretisch nach vorne fallen könnte, ist man eher motiviert, auf eine korrekte Körperhaltung zu achten.
Einige Trainer argumentieren, dass sich die Rückenmuskulatur besser aktivieren lässt, wenn sich die Hände am Griff der Kettlebell befinden.
Das ist sachlich wahrscheinlich richtig, ich sehe aber nicht, welcher entscheidende Vorteil hieraus erwachsen soll. Bekanntermaßen bin ich auch kein Fan der “diesen-Muskel-auch-noch-aktiviert” – Mentalität. Ich denke, viele Sportler machen sich etwas vor, was den Effekt dieser Aktivierungen angeht.
Goblet Squat mit Band Goblet Squats mit Widerstandsbändern sind eine gute Ergänzung oder Alternative zur Standardvariante.
Wie bei allen Kniebeugen-Varianten besteht nämlich auch bei den Goblet-Squats das Problem, dass man sich mit zunehmender Kniestreckung einem toten Punkt nähert, an dem die Zielmuskeln praktisch keine Arbeit mehr leisten müssen.
Das Widerstandsband arbeitet dem entgegen: je näher man an der Kniestreckung ist, desto höher der Widerstand.
Verwendet man ausschließlich das Widerstandsband und kein weiteres externes Gewicht, geht allerdings auch einer der oben erwähnten Vorteile verloren: da am untersten Punkt der Bewegung kaum Last vor dem Körper anliegt, ist man auch nicht mehr so motiviert, den Oberkörper gerade zu halten.
Lösen lässt sich das Problem, indem man den Ankerpunkt des Widerstandsband eine gute Strecke vor den Körper setzt.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Wer das nicht will oder kann, sollte bei seinen Goblet Squats Widerstandsbänder und Kurzhantel oder Kettlebell kombinieren und hat damit das Beste aus beiden Welten.
Goblet Squat Alternative Wer über eine gute Langhantel und eine entsprechende Ablage verfügt, kann anstatt des Goblet Squat natürlich auch die Langhantel-Kniebeuge ins Programm nehmen, mit allen Vor- und Nachteilen.
Hat man die Möglichkeit nicht, gibt es einige Kniebeugen-Alternativen, die man auch zuhause auf kleinem Raum ausführen kann. Ein vergleichbares Belastungsprofil bekommt man auch mit Pistol Squats oder Ausfallschritten hin.
Es gibt also für das Prinzip Muskelaufbau genug Alternativen für alle, die den Goblet nicht mögen. Allerdings: in Bezug auf Technik- und Beweglichkeitstraining nimmt die Übung nach wie vor eine besondere Stellung ein.
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