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Kreuzheben mit gestreckten Beinen: nur für diese Muskeln – Sports Gear Patrol Zum Inhalt springen Kreuzheben mit gestreckten Beinen ist eine eher selten praktizierte Variante des Kreuzhebens . Informierte Sportler vorausgesetzt, kann es dafür eigentlich nur zwei Gründe geben: Entweder ist die Variante nicht funktionell für die meisten Trainingsziele oder sie deckt eine sehr spezifische Zielsetzung ab.
Was das Kreuzheben gestreckt für dich leisten kann und ob diese Version einer klassischen Übung zusätzlich in deinen Trainingsplan gehört, wollen wir uns kurz erarbeiten.
Diese Muskeln trainiert das Kreuzheben mit gestreckten Beinen Wir müssen unterscheiden: oftmals findet man auf Webseiten ganze Listen von Muskeln, die angeblich mit einer Übung trainiert werden können. Mir geht es aber nicht um beteiligte Muskeln, da könnte man bei schweren, mehrgelenkigen Übungen wie dem gestreckten Kreuzheben tatsächlich eine Menge aufzählen.
Aus der Perspektive der Trainingsplanung interessieren uns aber lediglich die Bereiche, die als Zielmuskel in Frage kommen. Das sind alle Muskeln, die bis zu einem für Krafttraining oder Muskelaufbau angemessenen Grad ausbelastet werden, bevor die Übung wegen Erschöpfung eines anderen Muskels abgebrochen werden muss.
Beispiel Kreuzheben gestreckt: Der Quadrizeps ist an der Übung isometrisch beteiligt, weil er viel zur Stabilisierung der Beine und damit zur Statik der ganzen Übung beiträgt. Im Regelfall ist aber nicht davon auszugehen, dass der Quadrizeps einem adäquaten Trainingsreiz ausgesetzt ist, bevor die Übung aufgrund der Erschöpfung eines anderen beteiligten Muskels abgebrochen werden muss.
Entsprechend trainiert Kreuzheben mit gestreckten Beinen folgende Zielmuskeln:
Ischiocrurale (M. biceps femoris, M. semitendinosus, M. semimembranosus) Rückenstrecker (Schwerpunkt LWS) Gluteus Maximus Latissimus (bei weitem Ristgriff, Snatch Grip) Grundsätzlich unterscheidet sich die Zielmuskulatur also kaum von den Muskeln anderer Kreuzhebenvarianten . Es gibt aber Unterschiede im Belastungsprofil , denen wir uns gleich noch zuwenden.
Gestrecktes Kreuzheben richtig ausführen Im Idealfall wird das gestreckte Kreuzheben vor Ort mit einem Trainer geübt. Es folgen die Grundlagen einer richtigen Ausführung.
Aufstellung Stehe schulterbreit und fasse die Langhantel gerade außerhalb der Unterschenkel oder etwas weiter, wenn der Latissimus in der Übung ein Zielmuskel ist.
Der Kopf ist in neutraler Stellung, die Schulterblätter zusammengezogen, der obere Rücken angespannt. Die Knie sind und bleiben leicht gebeugt.
Ausführung Kreuzheben mit gestreckten Beinen bedeutet nicht, dass die Knie vollständig durchgestreckt sind. Sie sind leicht gebeugt und bleiben leicht gebeugt, das ist wichtig, während der ganzen Übung.
In der Konsequenz bedeutet das, dass die Hüfte weniger weit nach hinten wandert als beim Rumänischen Kreuzheben und dass die Langhantel in der untersten Position spürbar weiter vom Körper entfernt ist, als bei den anderen Kreuzheben-Varianten.
Entsprechend hoch kann die Belastung auf den unteren Rücken sein. Beim Ausheben ist also Vorsicht geboten.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Ein stabiler Stand und stabile Knie sind genauso wichtig, wie die durchgehende Spannung im unteren Rücken. Keinesfalls sollte Bewegungslänge dadurch gewonnen werden, dass der untere Rücken rund wird!
Üblicherweise startet und endet das Kreuzheben mit gestreckten Beinen und dem Gewicht am Boden. Dies erfordert natürlich geschmeidige Beinbeuger. Ist das noch nicht der Fall, kann man die Langhantel mit gebeugter Hüfte und Knien ausheben, wie beim Standard-Kreuzheben, und aus der geraden Startposition die Bewegungslänge soweit festlegen, wie es noch bequem ist.
Warum sollte man Kreuzheben mit gestreckten Beinen ausführen? Das ist die entscheidende Frage, die es zu beantworten gilt. Schließlich deckt normales Kreuzheben schon eine große Bandbreite an Zielmuskeln ab.
Aus der Mechanik der Übung lässt sich schließen, dass sowohl der Beinstrecker als auch der Gluteus besser durch die Standardversion trainiert werden können. Aufgrund der ungünstigen Position, hohe Hüfte, leicht gebeugte Knie, ist auch nicht davon auszugehen, dass die Aktivierung im Beinbeuger höher wäre, als zum Beispiel beim Rumänischen Kreuzheben .
Unerwartet gute Werte konnte das Kreuzheben gestreckt allerdings im Bereich der Wade erreichen. Der Gastrocnemius medialis wurde signifikant mehr aktiviert als beim Standard-Kreuzheben. Da die Wadenmuskulatur in relativ hoher Frequenz trainiert werden kann, könnte man so eine zusätzliche Trainingseinheit für diesen Bereich kreieren.
Darüber hinaus ist die Last auf den Rückenstrecker im Bereich der Lendenwirbelsäule vergleichsweise hoch und es ist davon auszugehen, dass diese Muskulatur bei den allermeisten Trainierenden zuerst erschöpft.
Anwendungsbereiche des gestreckten Kreuzhebens Die Aktivierung der Oberschenkelrückseite ist beim gestreckten Kreuzheben höher als beim herkömmlichen Beinbeuger (liegende Variante). Insofern eignet sich die Übung für alle, die Rumänisches Kreuzheben nicht ausführen können oder wollen.
Vor allem dann, wenn zeitgleich eine angemessene Aktivierung der Wadenmuskulatur erfolgen soll und eine weitere Trainingseinheit für diesen Bereich ratsam ist (wahrscheinlich bei 85% aller Trainierenden der Fall).
Der eigentliche Vorteil des Kreuzheben mit gestreckten Beinen liegt aber in der hohen Aktivierung des Rückenstreckers , im Vergleich zu den anderen Muskeln und den anderen Kreuzheben-Varianten.
Damit steht die Übung für mich nicht in direkter Konkurrenz mit Kreuzheben und Rumänischen Kreuzheben, sondern eher mit Übungen wie den Good Mornings . Letztere sind durchaus effektiv, wenn ein starker Rücken das Ziel ist. Allerdings haben viele Einsteiger, gerade beim Training zu Hause, Respekt vor der Gefahr, sich mit der Langhantel auf dem Rücken in eine Zwangslage zu bringen.
Das gilt vor allem dann, wenn kein Rack oder andere Ablage vorhanden ist.
Das Kreuzheben mit gestreckten Beinen dürfte eine ähnlich hohe Aktivierung im Bereich der LWS auslösen, aber eben ohne die Gefahr, unter der Langhantel hängen zu bleiben, ob diese nun real besteht oder nicht.
Im Zweifelsfall löst man einfach den Griff und entlässt die Hantel an die Schwerkraft.
Fazit Das gestreckte Kreuzheben ist keine Übung, die unbedingt in jeden Trainingsplan gehört. Mit solchen Begriffen wird in der Fachwelt ohnehin viel zu viel um sich geworfen.
Was aber durchaus im Trainingsplan Platz haben sollte, ist eine Übung für den Rückenstrecker, vor allem dann, wenn der Plan dynamische Übungen mit hohen Gewichten vorsieht. Während es viele Übungen gibt, an denen der Rückenstrecker beteiligt ist, ist die Auswahl an gezielten LWS-Übungen gar nicht so groß.
Das gilt umso mehr, wenn man zu Hause trainiert.
Wer eine Langhantel zu Hause zur Verfügung hat, kann das Kreuzheben mit gestreckten Beinen also durchaus gewinnbringend einsetzen. Ob für die Wade oder den unteren Rücken ist dabei vielleicht gar nicht so wichtig. Die Wahrscheinlichkeit ist relativ hoch, dass beide es nötig haben 😉
Train hard, stay strong!
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