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Kreuzheben: Technik | Ausführung | Trainingstipps Zum Inhalt springen
Kreuzheben kann die beste oder schlechteste Übung in deinem Trainingsplan werden. Kaum eine Übung involviert so viele Muskeln und ist gleichzeitig technisch so anspruchsvoll.
Die Ausführung des Kreuzhebens entscheidet darüber, ob du massiv an Kraft gewinnst oder deine Zeit mit einem ineffektiven und potenziell gefährlichen Workout verschwendest.
Schauen wir uns an, wie Kreuzheben mit korrekter Technik und Ausführung funktioniert und welche Vorteile du für dein Training zu Hause oder im Fitnessstudio mitnehmen kannst.
Diese Muskulatur wird beim Kreuzheben trainiert Fast alle großen Muskeln werden beim Kreuzheben dynamisch oder isometrisch angesprochen. Das heißt aber nicht, dass sich auch wirklich jeder Muskel als Ziel dieser Übung anbietet und adäquat trainiert wird.
Geeignete Zielmuskeln für das Kreuzheben-Workout:
Vordere Oberschenkelmuskulatur (Quadrizeps) Hüftstrecker (Gluteus, Ischiocrurale) Rückenstrecker Obwohl auch andere Muskeln involviert sind, würde das Kreuzheben also in erster Linie im Beintraining seinen Platz finden. Wobei das Beintraining nach der Übung oft auch ziemlich schnell beendet ist.
Aufgrund der hohen Muskelaktivität und vergleichsweise hohen Gewichte, stellt schweres Kreuzheben einige Anforderungen an den Körper. Es ist nicht ratsam, einen der genannten Zielmuskeln vor dem Kreuzheben zu trainieren.
Stattdessen könnte die Kombination mit beim Kreuzheben weniger beteiligten Muskeln, Brust, Schultern, Bizeps, sinnvoll sein.
Aufwärmen vor dem Kreuzheben Das Aufwärmen vor dem Kreuzheben sollte vor allem die Oberschenkelmuskulatur und den unteren Rücken erreichen.
In erster Linie ist hierfür das Kreuzheben selbst zu empfehlen. Sukzessive Aufwärmsätze mit bis zu 70% des später verwendeten Trainingsgewichts bereiten nicht nur die Muskulatur auf die kommende Belastung vor, sie helfen dem Körper auch dabei, sich an die Technik zu erinnern.
Natürlich nur, wenn auch bei den Aufwärmsätzen schon ein Augenmerk auf die korrekte Technik gelegt wird.
Darüber hinaus können Kniebeugen , mit leichtem oder ohne Gewicht, Hocksprünge und Hyperextensions die Muskulatur mobilisieren und durchbluten. Zu keinem Zeitpunkt sollten Aufwärmübungen bis nahe an die Belastungsgrenze ausgeführt werden.
Kreuzheben Technik Für Kreuzheben-Einsteiger, die andere Übungen bereits eine Weile trainieren, ist der Start beim Deadlift mit 40 kg ohne weiteres möglich. Die Damen beginnen, je nach Trainingsstand, mit bis zu 30 kg.
Dabei ist die Starthöhe unbedingt zu beachten!
Sind keine Übungsgewichtsscheiben vorhanden, die zwar leicht sind, aber einen großen Durchmesser haben, dann muss für die Hantel eine Erhöhung durch Matten oder ähnliches her. Ein paar Zentimeter machen hier durchaus viel aus und es ist nicht einzusehen, warum Einsteiger die Übung tiefer und damit schwerer beginnen sollten als Fortgeschrittene.
Korrekter Stand In der Startposition beim Kreuzheben sollte die Langhantel über deinem Spann ruhen und damit etwa 2 bis 3 Zentimeter von deinen Unterschenkeln entfernt sein. Die Füße sind etwa schulterbreit auseinander, leicht nach außen gerichtet und in gleicher Entfernung zum Mittelpunkt der Hantel.
Achte darauf, dass die Entfernung zur Hantel links und recht gleich ist und dass deine Füße in gleichem Abstand stehen. Die Hantel könnte sonst während der Übung einen Drall in eine Richtung bekommen und damit auch deine Wirbelsäule.
Richtiger Griff In der korrekten Position fasst du die Hantel aus dem Stand, möglichst ohne Knie und Hüfte weit zu beugen und ohne die Hantel dabei zu bewegen. Die Hände sind gerade außerhalb der Unterschenkel und haben damit auch die gleiche Entfernung zur Mitte der Hantel.
Ist dies nicht der Fall, sollte erst der Stand, dann der Griff noch mal justiert werden. Orientiere dich an den Markierungen der Langhantel .
Sind die Hände nicht stark genug, das Gewicht zu halten, kann der Kreuzgriff angewendet werden, dabei fasst eine Hand im Untergriff und eine Hand im Obergriff. Das sollte zu diesem Zeitpunkt aber noch nicht der Fall sein.
Startposition Beuge erst jetzt Hüfte und Knie so weit, dass die Unterschenkel an der Hantelstange anliegen . Die Hantel bleibt ab jetzt immer in Kontakt mit dem Körper.
Der untere Rücken ist lordosiert, das heißt, du stehst im Hohlkreuz. Je nach individueller Anatomie kann die Wirbelsäule während des Hebevorgangs bis in Neutralstellung (gerader Rücken) gelangen, sollte aber nicht weit darüber hinausgehen.
Ein Rundrücken ist beim Kreuzheben zu vermeiden
Ziehe die Schulterblätter zur Wirbelsäule, so dass die Brust herauskommt. Der Blick sollte neutral sein und nicht auf das Gewicht gerichtet. Idealerweise hast du einen Spiegel vor dir.
Baue Spannung in Schultergürtel und oberen Rücken auf, als wenn du das Gewicht nach oben und leicht nach innen (zu dir hin) ziehen wolltest. Das Gewicht bewegt sich aber noch nicht.
Kreuzheben Ausführung Wichtig: die Bewegung wird mit den Beinen / Füßen eingeleitet , unterer Rücken und Gluteus sollten an diesem Punkt aber auf jeden Fall schon unter Spannung stehen. Drücke die Füße fest in den Boden und achte darauf, dass die Last möglichst gleichmäßig auf beide Füße verteilt ist und jeweils auf dem Mittelfuß liegt, da, wo auch die Hantel liegt.
Die Tendenz, den Hauptteil der Last auf der Ferse zu haben, ist zu vermeiden. Passiert dies, ziehst du zu weit nach innen (zu dir) und nicht genug nach oben.
Die gleichmäßige Verteilung der Last auf beide Füße ist besonders wichtig für Sportler mit Fehlstellungen (verkürztes Bein, Skoliose).
Die Spannung im oberen Rücken muss die ganze Zeit gehalten werden, bis die Beine vollständig gestreckt sind und die Hüfte für den Lockout leicht nach vorne geschoben wird (Gluteus anspannen).
Auch in der exzentrischen Phase, auf dem Weg nach unten, sollte die Spannung im Rücken gehalten werden. Wiederum bleibt die Langhantel immer in Kontakt mit dem Körper.
Damit es ein echter Deadlift ist, sollte die Hantel übrigens nicht in Touch-and-Go-Manier nur kurz auftippen, sondern vor der nächsten Wiederholung vollständig ruhen.
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Häufige Fehler beim Kreuzheben Zwar sollten sich durchaus auch Anfänger an das Kreuzheben wagen, Aussagen, wie “Kreuzheben sollte man erst nach einem Jahr Fitnesstraining beginnen” sind definitiv falsch, aber natürlich erwachsen aus der Komplexität der Übung auch Fehlerquellen.
Einige der häufigsten Fehlerquellen sollten ausgeschlossen sein, wenn die Übung wie oben beschrieben ausgeführt wird. Die anderen schauen wir uns an.
Schlechte Grundhaltung / Grundspannung Manche Sportler sind beim Kreuzheben so fokussiert auf das Heben des Gewichts, dass alles, was davor kommt, als unnötiges Geplänkel abgetan wird. Dieses “Training im Vorbeigehen” verzeiht der Körper vielleicht bei anderen Übungen, aber auf die Dauer nicht beim Kreuzheben.
Wird die oben beschriebene Fußposition beachtet, ist eine Fehlerquelle schon mal ausgemerzt. Sich vor dem Kreuzheben auf den korrekten und sicheren Stand zu konzentrieren, schärft bei vielen Sportlern auch den Fokus auf die Übung.
Ist die Hantel gefasst und die Startposition eingenommen, muss vor der ersten Bewegung der Langhantel eine Grundspannung im Körper aufgebaut werden. Auch in den Muskeln, die noch nicht aktiv an der Bewegung beteiligt sind.
Neben Oberschenkeln und Rücken ist hier vor allem die Spannung im Po und im Bauchmuskel zu nennen. Auf diese Weise kann nämlich ein Ausbrechen der Hüfte zur Seite vermieden werden, bei dem wirklich unangenehme Scherkräfte auftreten können.
Professionelle Kraftsportler verbringen oft lange Sekunden mit dem sukzessiven Aufbau der Spannung im Körper, bevor sich die Hantel das erste Mal bewegt. Es gibt keinen Grund, warum du das anders machen solltest.
Langhantel mit den Armen heben Um die richtige Technik zu erlernen, sind Anfangsgewichte beim Kreuzheben relativ leicht. Gemessen an den Gewichten, die oftmals schon nach wenigen Monaten bewegt werden können.
Das verleitet einige Anfänger dazu, dass Gewicht mit den Armen, bzw. mit dem Rücken heben zu wollen. Dies ist zumeist an der Extension im Schultergelenk, bzw. an der Beugung im Ellenbogengelenk zu erkennen.
Das Fatale ist, dass das Kreuzheben aus den Armen anfangs durchaus möglich ist, den Trainierenden aber relativ schnell gegen eine Wand laufen lässt. Denn natürlich können Gewichte jenseits der 100 kg nicht mehr so einfach aus mit dem Oberkörper ausgehoben werden, zumal die Last auf den unteren Rücken sehr groß wird.
Es hilft, sich die Arme als Seile oder Ketten vorzustellen, an denen das Gewicht lediglich hängt, aber natürlich nicht bewegt werden kann. Eine Beugung der Arme ist in jedem Fall zu vermeiden.
Rücken lang machen Wird die Bewegung wie oben beschrieben eingeleitet, sollte sich das Becken leicht tiefer als die Schultern befinden. Wie viel tiefer hängt natürlich auch von der individuellen Anatomie ab.
Ich habe häufig beobachtet, dass Trainierende noch vor dem Ausheben der Hantel das Becken anheben und damit den Rücken lang machen, also näher oder bis zur waagerechten Position bringen.
Das hilft weder beim Ausheben, noch ist es besonders gut für den Rücken.
Weitgehend zu vermeiden ist dieser Fehler mit der oben genannten Vorspannung im oberen Rücken. Es hilft auch darauf zu achten, dass das Brustbein (wir erinnern uns: die Brust ist herausgestreckt) vertikal nach oben, aber niemals nach vorne geht .
Wohl dem, der einen Spiegel oder erfahrenen Trainingspartner hat.
Übertriebener Lockout Ein Problem, das weniger die Anfänger betrifft als vielmehr leicht erfahrene und belesene Sportler, die es besonders gut meinen.
Der Lockout bezeichnet nicht mehr als eine neutrale Hüftstellung und ist im professionellen Gewichtheben notwendig für eine gewertete Wiederholung. Es ist also nicht nur das Kniegelenk, sondern auch das Hüftgelenk vollständig gestreckt.
Damit das funktioniert, wird in der obersten Position der Bewegung das Becken durch Druck des Gluteus leicht nach vorne geschoben.
Warum manche Sportler daraus einen vertikalen Hip Thrust machen und am Ende wie eine Bogenlampe dastehen, erschließt sich mir nicht. Es passiert aber dann und wann und ist absolut unnötig.
Kreuzheben-Trainingsplan Gemeinhin gilt, dass Anfänger beim Kreuzheben zunächst vier bis fünf Einheiten mit Techniktraining verbringen sollten, bevor das Gewicht erhöht wird. Was einerseits sinnvoll ist, kann andererseits aber auch dazu führen, dass kein richtiges Gefühl für die Übung entsteht, weil der Widerstand einfach zu leicht ist.
Deswegen ermutige ich Trainierende durchaus auch schon in der ersten Einheit das Gewicht zu erhöhen , wenn die Technik passt, aber natürlich nicht nahe der Belastungsgrenze zu arbeiten.
Schon in der Gewöhnungsphase trainieren viele Sportler nach dem 5×5-System, es werden also 5 Sätze zu je 5 Wiederholungen absolviert, mit einer angemessenen Pause von 2 bis 3 Minuten zwischen den Sätzen.
Gemeinhin wird der Widerstand in der einfachen Progression erhöht, das heißt, die Wiederholungszahl (5) bleibt bestehen, aber alle paar Wochen wird das Gewicht erhöht. Wie immer, können auch beim Kreuzheben anfangs schnellere Erfolge erzielt werden, während man sich immer mehr einem Plateau nähert.
Wie schnell das Gewicht erhöht werden kann, hängt von so vielen Faktoren ab (Technik, Trainingsstand, Trainingshäufigkeit, etc.), dass jede Aussage im Internet darüber ein reines Ratespiel wäre.
Vielmehr sollte der Sportler auf sein eigenes Belastungsempfinden hören. Es ist sinnvoll, das Kreuzheben in dieser Phase noch nicht bis zur Ausbelastung zu trainieren, das heißt, der Sportler sollte das Gefühl haben, nach der fünften Wiederholung im fünften Satz mindestens noch eine Wiederholung absolvieren zu können.
Progression und Periodisierung Alle paar Wochen, die Abstände werden mit besserem Trainingsstand länger, sollte dies mal ausgetestet werden. Der letzte Satz wird dann tatsächlich bis zur Ausbelastung, ohne Limit nach oben, ausgeführt. Natürlich in korrekter Form.
Anfänger sind oftmals überrascht, wie viele Wiederholungen sie tatsächlich noch aufs Parkett legen können. Bewegt sich der finale Satz im Bereich 7+ Wiederholungen, kann für die nächsten Einheiten das Grundgewicht ein wenig erhöht werden.
In einer späteren Phase kann das Training zyklisch aufgebaut werden: in einer Phase, zum Beispiel vier Wochen, performt man 5×5 Wiederholungen mit 80% Ausbelastung, in der nächsten ein Volumentraining mit 6×12 Wiederholungen und 70% Ausbelastung und der folgenden ein Maximalkrafttraining mit 5×1-3 Wiederholungen und 95% Belastungsempfinden.
Wie dieses Training genau gestaltet wird, hängt auch von der individuellen Zielsetzung ab. Sportler, die ihr Maximalgewicht beim Kreuzheben immer weiter steigern wollen, werden um regelmäßige Phasen mit Maximalkrafttraining nicht herumkommen. Dient das Kreuzheben in erster Linie dem Muskelaufbau , wird das Training wesentlich volumenlastiger.
Für Anfänger ist der Einstieg in der beschriebenen einfachen Progression mit gelegentlichem Test der möglichen Maximalleistung der Königsweg.
Häufig gestellte Fragen zum Kreuzheben Es gibt Fragen, die sowohl im persönlichen Gespräch als auch im Internet immer wieder auftauchen. Einige davon habe ich hier gesammelt und versucht, kurz und bündig zu beantworten.
Ab wann sollte man beim Kreuzheben einen Gürtel tragen?
Ein Gewichthebergürtel beim Kreuzheben ist dann zu tragen, wenn höherer Widerstand das Ziel ist und die Stabilität im unteren Rücken zum limitierenden Faktor der Übung wird. Dass letzteres irgendwann auftritt, wenn ersteres das Ziel ist, ist wahrscheinlich.
Bei schwerem Kreuzheben ist ein Gewichthebergürtel also nur dann von Vorteil, wenn spezifisch für diese Übung mehr Gewicht eingesetzt werden soll. Weder für Muskelaufbau noch für allgemeines Krafttraining ist ein Gewichthebergürtel zwingend notwendig.
Den richtigen Zeitpunkt für den Einsatz eines Gürtels findet man idealerweise selbst, wenn man merkt, dass die Lendenwirbelsäule während der Übung zu mobil ist. Übungskorrektur und Hinweise von einem erfahrenen Trainingspartner können den gleichen Zweck erfüllen. In beiden Fällen sollte man sich zunächst einen Gürtel leihen, um zu schauen, ob die Übungsausführung dadurch wirklich besser wird.
Keinesfalls würde ich einen Gewichthebergürtel im ersten halben Jahr des Trainings im Kreuzheben tragen.
Kann man Kreuzheben an der Multipresse?
Kreuzheben an der Multipresse ist möglich, da der ideale Weg der Hantel beim Kreuzheben strikt vertikal ist. Sinnvolle Gründe für die Ausführung in der Multipresse gibt es aber kaum und das Kreuzheben in der Maschine kann durchaus auch gefährlich werden.
Allein schon deswegen, weil der Hantelweg eben aufgrund körperlicher Eigenheiten niemals 100% starr verläuft. Fehlhaltungen und Fehlstellungen im Körper, nicht selten angeboren, werden durch minimale Bewegungen der Hantel ausgeglichen. Kann sich die Hantel beim Kreuzheben nicht bewegen, wie in der Multipresse, bewegt sich der Körper!
Vor allem im unteren Rücken und im Hüftgelenk kann es so zu ernsthaften Problemen kommen. Der Gewinn der Nutzung einer Multipresse für Kreuzheben erschließt sich mir nicht, zumal die notwendige Muskulatur für Fortschritte im freien Kreuzheben nicht ausgebildet wird.
Kniebeugen und Kreuzheben an aufeinanderfolgenden Tagen?
Kniebeugen und Kreuzheben sollten weder am selben Tag noch an direkt aufeinanderfolgenden Tagen ausgeführt werden. Je höher die verwendeten Gewichte werden, desto größer sollte der Abstand zwischen den jeweiligen Trainingstagen sein.
Beide Übungen involvieren den Beinstrecker, den Gluteus und die Muskulatur der Lendenwirbelsäule im besonderen Maß. Diese großen Muskelgruppen benötigen nach einem schweren Training mindestens 48 Stunden, um wieder im Sinne eines progressiven Trainings belastbar zu sein.
Der entscheidende Faktor ist letztendlich die Trainingsleistung: wenn ohne die Belastung durch Kniebeugen oder Kreuzheben am Vortag mehr Gewicht bewegt werden kann, dann ist die kurze Zeitspanne zwischen den Trainingseinheiten offensichtlich ein limitierender Faktor und es sollte nicht an aufeinanderfolgenden Tagen trainiert werden.
Sollte man an einem Tag nur Kreuzheben machen?
Am Trainingstag mit Kreuzheben werden viele Muskeln stark belastet. Insofern liegt die Idee nahe, nach ein paar harten Sätzen im Deadlift das Training zu beenden. Falsch ist das nicht, zumal Kreuzheben eine der zeitintensiveren Übungen ist, aber es gibt durchaus Muskeln, die man am selben Tag trainieren kann.
Anbieten würde sich hierfür die komplette “Push-Muskulatur” im Oberkörper, also Brust, vordere Schulter und Trizeps. Auch den Bauch sollte man problemlos trainieren können. Weitgehend abraten würde ich von Übungen, die im Stehen oder sonstiger isometrischer Belastung der Beine ausgeführt werden. Das kann dann schon mal ein bisschen schwierig werden.
Ab wann verwendet man beim Kreuzheben Zughilfen?
Zughilfen können beim Kreuzheben relativ schnell zum Einsatz kommen, nämlich dann, wenn die Hände zu schwach sind und die Kraft der Unterarme zum limitierenden Faktor der Übung wird. Man könnte argumentieren, dass sich diese Kraft, ähnlich wie zum Beispiel der Rückenstrecker in der Lendenwirbelsäule, beim Kreuzheben mitentwickeln soll.
Allerdings sind kräftige Unterarme selten das Ziel dieser Übung und wer von Natur aus mit eher schwachen Unterarmen geschlagen ist, muss beim Kreuzheben schnell aufgeben.
Wenn der nackte Griff ohne Zughilfen beim Kreuzheben also absolut nicht mehr weiterführt, dann können diese zum Einsatz kommen. Man sollte aber parallel an der Haltekraft der Hände und Unterarme arbeiten.
Ab wann Kreuzgriff beim Kreuzheben?
Der Kreuzgriff sollte beim Kreuzheben dann eingesetzt werden, wenn die bewegte Last mit dem Parallelgriff nicht mehr zu halten ist. Der Kreuzgriff ist zumeist eine gute Alternative zu Zughilfen.
Beim Kreuzgriff befindet sich eine Hand im Obergriff, die andere im Untergriff, wodurch deutlich mehr Stabilität erreicht werden kann. Der Nachteil ist, dass sich entsprechend auch ein Oberarm in der Innenrotation und der andere in der Außenrotation befindet. Hier sollten Sportler sehr gut in ihren Körper hineinhören, ob beim Kreuzheben mit Kreuzgriff Schmerzen in der Schulter oder im Rücken entstehen. Ist dies der Fall, sollte man doch zu den Zughilfen greifen.
Kreuzheben vor oder nach Klimmzügen?
Die beanspruchte Muskulatur beim Kreuzheben und bei Klimmzügen überschneidet sich nur insoweit, als dass beim Kreuzheben auch der Latissimus die Last halten muss. Die Beanspruchung ist zwar nicht dramatisch hoch, dennoch könnte sich der Latissimus als limitierender Faktor erweisen, wenn direkt zuvor schwere Sätze der Klimmzüge auf dem Plan standen.
Trainiert man beides an einem Tag, sollte das Kreuzheben also zuerst stattfinden. So kann die Zielmuskulatur voll trainiert werden. Die Vorerschöpfung des Latissimus kann sich bei der Anzahl der möglichen Klimmzüge bemerkbar machen, allerdings kann hieraus durchaus auch ein Trainingsvorteil entstehen: Mit der Vorerschöpfung ist weitgehend sichergestellt, dass der Latissimus bei den Klimmzügen als erstes erschöpft wird und somit, falls gewollt, voll austrainiert werden kann.
Kreuzheben ab Kniehöhe, was bringt das?
Das Kreuzheben ab Kniehöhe, zumeist als sogenannter Rack Pull ausgeführt, trainiert spezifisch die Muskulatur des oberen Anteils des Bewegungsablaufs beim Kreuzheben. Da Oberschenkel und Gluteus weniger involviert sind, liegt der Schwerpunkt auf Rücken, Schultern und Nacken.
Somit ist das Kreuzheben ab Kniehöhe oft als Hilfsübung in den Trainingsplänen ambitionierter Sportler zu finden, die ihre Leistung beim Kreuzheben steigern wollen und vor allem mit dem oberen Anteil und Lockout Probleme haben.
Der Rack Pull ist aber auch unabhängig davon eine sehr effektive Übung für die gesamte Rückenmuskulatur, ohne am gleichen Tag die Beine auszutrainieren.
Kreuzheben mit Hohlkreuz – geht das?
Kreuzheben mit Hohlkreuz als Krankheitsbild ist zunächst einmal kein Problem. Ohnehin sollte die Lendenwirbelsäule in der Lordose gehalten werden, der Rücken darf also nicht rund sein. Ist das Hohlkreuz allerdings durch eine Muskelschwäche in diesem Bereich hervorgerufen bzw. verstärkt, steht vor dem schweren Kreuzheben ein dezidiertes Training der Rückenmuskulatur. Denkbar wäre auch eine Verkürzung der Übung, wie im Rack Pull, und die Arbeit mit zunächst leichterem Gewicht.
Rückenschmerzen sind immer ein guter Indikator dafür, dass die Übung noch nicht richtig ausgeführt werden kann.
Dass man durch Kreuzheben ein Hohlkreuz bekommt, ist hingegen völlig ausgeschlossen, dass Gewicht wirkt in die entgegengesetzte Richtung. Ebenso lässt sich das Hohlkreuz durch Kreuzheben nicht wegtrainieren. Allerdings können Beschwerden, die durch das Hohlkreuz entstehen, durch regelmäßiges Kreuzheben gelindert werden, da die Muskulatur in diesem Bereich deutlich aktiviert wird.
Kreuzheben mit Skoliose?
Viele Sportler, die regelmäßig Kreuzheben, haben eine Skoliose, von der sie gar nichts wissen. Inwieweit sich die Skoliose bemerkbar macht, hängt immer auch von Art und Ausprägung der Erkrankung ab.
Wer das Kreuzheben mit erkannter Skoliose ausprobieren will, sollte vor allem auf seine Fußstellung achten. Hier ist es besonders wichtig, dass die Füße parallel zur Langhantel stehen und das der Druck gleichmäßig auf die volle Fläche, Vorder- und Hinterfuß, beider Füße verteilt wird.
Was ist ein gutes Einstiegsgewicht fürs Kreuzheben?
Erwachsene Männer können das Kreuzheben zumeist mit 40 kg beginnen, solange keine gesundheitlichen Gründe dagegen sprechen. Frauen fangen oftmals mit 30 kg an. Die Einstiegsgewichte sind vergleichsweise hoch, weil viele große Muskeln an der Übung beteiligt sind. Bei zu wenig Gewicht bekommt man oftmals kein richtiges Gefühl für die Übung.
In guten Fitnessstudios sind hierfür Übungshantelscheiben vorhanden. Diese sind zwar leicht, haben aber einen großen Durchmesser, um die Bewegung mit der Langhantel nicht zu tief starten zu müssen.
Bankdrücken und Kreuzheben an einem Tag?
Bankdrücken und Kreuzheben an einem Tag ist eigentlich die ideale Kombination. Die Push-Muskulatur des Oberkörpers wird beim Kreuzheben kaum involviert und beim Bankdrücken sind die durch das Kreuzheben beanspruchten Muskeln weitgehend entlastet.
Eine feste Reihenfolge der beiden Übungen gibt es insofern nicht. Allerdings ist das Kreuzheben technisch noch anspruchsvoller und sollte im Zweifelsfall zuerst durchgeführt werden.
Blut aus der Nase beim Kreuzheben- was tun?
Nasenbluten ist beim Kreuzheben nicht untypisch und zunächst mal nicht besorgniserregend. Die Äderchen in der Nase sind sehr fein und neigen durch die erhöhten Blutdruckwerte zum Platzen.
Allerdings sollte man sich konkrete Schritte überlegen, falls so etwas öfter vorkommt. Zunächst sollte man die Atmung unter die Lupe nehmen, um allzu hohe Blutdruckspitzen zu vermeiden, das heißt: bei der Belastung ausatmen.
Bei wiederkehrender Blutung aus der Nase sollte man sich durchaus mal beim HNO-Arzt auf anderweitige Ursachen untersuchen lassen.
Ist Kreuzheben gut für den Latissimus?
Der Latissimus ist beim Kreuzheben insofern beteiligt, als dass er isometrische Last halten muss. Diese Lasten können durchaus hoch sein, eignen sich aber in der Regel nicht für ein gezieltes Training des breiten Rückenmuskels.
Wer beim Kreuzheben den Latissimus stärker beteiligen möchte, sollte einen weiten Griff wählen und mit den Händen isometrischen Zug nach innen ausüben.
Ist Kreuzheben gut für Läufer?
Kreuzheben kann eine sehr sinnvolle Ergänzung des Trainings für Läufer sein. Knie, Hüftgelenk und unterer Rücken werden durch das Kreuzheben stabilisiert und können sich so langfristig positiv auf ein schmerzfreies Lauftraining auswirken.
Übertreiben sollte man es allerdings nicht, wenn die Laufleistung nach wie vor das primäre Ziel ist. Denkbar wäre eine Trainingseinheit pro Woche mit 5 Sätzen zu je 5 bis 8 Wiederholungen. Um die Muskulatur auszubilden, reicht eine submaximale Belastung im Bereich 8/10 RPE.
Bekommt man ein Sixpack durch Kreuzheben?
Es sind viele Muskeln beteiligt beim Kreuzheben, ein Sixpack wird allerdings einige Zeit auf sich warten lassen. Zwar ist die gerade Bauchmuskulatur isometrisch involviert, vor allem in der Streckung, die Last wird bei den meisten Sportlern aber kaum ausreichen, um den Bauchmuskel nach vorne zu bringen.
Ein isoliertes Training für das Sixpack sollte das Kreuzheben ergänzen, dass kann durchaus auch am selben Trainingstag geschehen. Empfehlenswert sind dynamische Übungen, zum Beispiel Crunches .
Beim Kreuzheben wird mir schwarz vor Augen – ist das schlimm?
Dass einem beim Kreuzheben schwarz vor Augen wird, ist nicht ungewöhnlich. Im Internet gibt es viele, teils ganz lustig anmutende Videos, in denen Sportler beim Kreuzheben komplett das Bewusstsein verlieren.
Ursache hierfür ist in der Regel die Pressatmung in Verbindung mit der vertikalen Aufwärtsbewegung des Körpers. Hierdurch kann es für einen Moment passieren, dass das Gehirn nicht ausreichend mit Blut versorgt wird.
Was sich dramatisch anhört, endet zumeist mit einem angeschlagenen, aber gesundheitlich unbeeinträchtigten Sportler. Allerdings sollte man gerade beim Kreuzheben zuhause darauf achten, dass man notfalls nicht auf harte Gegenstände, Tischkanten oder ähnliches fällt.
Noch besser ist es natürlich die Situation erst gar nicht so weit kommen zu lassen. Machen sich erste Anzeichen, zum Beispiel Schwindel, bemerkbar, sollte man zwischen den Wiederholungen ein paar Mal tief Luft holen und soweit möglich auch auf dem Weg nach oben ausatmen.
Unterschied zwischen Kreuzheben und Deadlift
Einen Unterschied zwischen Kreuzheben und Deadlift gibt es nicht. Der Begriff Deadlift kommt aus dem anglo-amerikanischen Raum und spielt darauf an, dass das Gewicht jeweils “tot”, also nicht dynamisch aus der Bewegung, vom Boden aufgehoben wird.
Eine eindeutige Etymologie des Begriffs Kreuzheben gibt es nicht, eventuell wird auf die stabile Grifftechnik des Über-Kreuz-Greifens angespielt. Semantisch gibt es jedenfalls keine Unterschiede, die Begriffe Deadlift und Kreuzheben sind synonym zu verwenden.
Gibt es eine Kreuzheben-Alternative für zuhause?
Wer zuhause kein Kreuzheben ausführen kann, für den gibt es verschiedene Alternativen . Sinnvoll ist es, zunächst herauszuarbeiten, für welche Muskeln man genau eine Alternative sucht.
Beine und Po lassen sich gut durch Ausfallschritte, Goblet Squats oder Pistol Squats trainieren. Für den unteren Rücken lässt sich auch zuhause meist einbeiniges Kreuzheben mit Kurzhantel oder Power Band einrichten, eventuell auch Hyperextensions oder ähnliche Übungen .