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Pistol Squats: Ausführung | Progression | Muskelaufbau Zum Inhalt springen
Pistol Squats sind der neue Endgegner für alle, die Kraft mit Mobilität verbinden wollen. Für fokussierte Kraft- und Muskelsportler ist es oft nur eine weitere unnötige Übung aus der Region Zirkus und Ballett.
Nicht ohne Grund, die Progression in der Pistol Squats Ausführung nimmt viel Raum ein. Mobilisierung und koordinative Fähigkeiten überlagern die muskuläre Komponente oft so stark, dass von gezieltem Krafttraining keine Rede sein kann.
Eignet sich die Übung trotzdem und wenn ja, für wen?
Wofür Pistol Squats? Beeindruckend sind sauber ausgeführte Pistol Squats auf jeden Fall. Sauber an der Stange tanzen allerdings auch und trotzdem taucht es in vielen Trainingsplänen gar nicht auf.
Die reine Kunst etwas zu können dürfte für die meisten Kraftsportler also keine ausreichende Begründung für das zeitliche Investment sein, selbst wenn sie nicht monothematisch auf immer mehr Kraft und Muskeln trainieren.
Funktionelle Mobilität und Koordination Ein bisschen anders sieht das aus, wenn der praktische Nutzen einer Übung im Vordergrund steht.
Dabei muss man sich nicht überlegen, wie oft man im Leben einbeinig in die Knie geht. Monolaterales Training hat entscheidende Vorteile für alle, die für ihren Sport einen festen Stand benötigen und diesen auch in Eigendynamik und unter Fremdeinwirkung behalten wollen.
Mein erster Gedanke geht hier zum Kampfsport: Alle High-Kick-Varianten erfordern die Fähigkeit, das Eigengewicht auf den Mittelpunkt zu zentrieren, während ein Bein vor dem Körper agiert. Dass man dabei nicht in die Knie gehen sollte ist vorausgesetzt, aber das Gewicht zentriert in verschiedenen Kniewinkeln halten zu können, ist auf jeden Fall ein Vorteil.
Ähnliche Beispiele lassen sich aus Lauf- und Sprungsportarten finden.
Langfristiger Nutzen der Pistol Squats Am anderen Ende des Spektrums findet sich die Funktionalität für den Alltag. Auch ohne den verquasten Begriff des inneren Gleichgewichts zu bemühen: es ist nicht von ungefähr, dass Konzepte wie Yoga das Finden der physischen und mentalen Mitte verbinden.
Wer sich dazu absolut nicht durchringen kann oder die Zeit nicht opfern möchte, findet in den Pistol Squats die perfekte Überleitung zum Krafttraining.
Relevant ist das nicht allein für Kraft und gutes Aussehen. Längst weiß die Wissenschaft, dass Sarkopenie und Gebrechlichkeit die Hauptursachen dafür sind (neben mentalen Einschränkungen) im Alter kein selbstbestimmtes Leben mehr führen zu können.
Nicht nur monetäre Gründe, sondern auch der gute alte Selbstwert sprechen allerdings dafür, sich diese Selbstständigkeit so lange wie möglich zu erhalten und dass wiederum ist für mich Grund genug, neben Kraft und Muskeln auch koordinative Aspekte in das Training einfließen zu lassen.
Kaum eine Übung scheint mir eine bessere Medizin gegen die erwähnten Alterserscheinungen als der Pistol Squat.
Pistol Squat als Muskelaufbautraining Auch aus anderen Gründen hatte ich mich bereits mehrfach für monolaterales Training starkgemacht: zum einen führt der Verlust an Stabilität fast immer dazu, dass Muskelregionen erreicht werden können, die auf andere Weise verschlossen bleiben. Zum anderen sorgt die veränderte Bewegungsamplitude nicht selten für höheren Druck auf den Zielmuskel .
Das einbeinige Übungen das Standard-Kniebeugen gerade im Aspekt Kraft nicht vollständig ersetzen können, ist allen Überlegungen vorausgesetzt.
Allerdings stellt sich in Sachen Muskelaufbau die Frage, ob nicht gerade durch das geringere externe Gewicht, bei gleicher Belastung pro Seite, wieder mehr Kontrolle über die Übung gewonnen werden kann.
Einen guten Trainingseffekt erzielt der Pistol Squat für diese Muskeln:
Beinstrecker Beinbeuger Wade unterer Rücken Po Pistol Squats für den Po Das gilt auch und gerade für den Gluteus. Mich wundert es ehrlich gesagt, dass Menschen, die gezielt den Po trainieren wollen, zu allerlei exotischen Trainingsmethoden greifen, anstatt einfach ein einbeiniges Training zu absolvieren.
Der höhere Impact auf den Gesäßmuskel funktioniert in der Beinpresse genauso, wie beim Bulgarian Split Squat . Am höchsten ist er allerdings beim Pistol Squat.
Erst vor einigen Jahren hat eine Studie aufgezeigt, dass der Pistol Squat für den Gluteus Maximus (und auch den Gluteus Medius) höhere Spannungswerte erzeugt als der Standard-Squat. Dabei wurde das zu bewältigende Gewicht entsprechend angepasst.
Daten aus: Eliassen W, Saeterbakken AH, van den Tillaar R. COMPARISON OF BILATERAL AND UNILATERAL SQUAT EXERCISES ON BARBELL KINEMATICS AND MUSCLE ACTIVATION. Int J Sports Phys Ther. 2018;13(5):871-881.
Gemessen wurde hier im Bereich 4RepMax, wir befinden uns also noch grob in der Maximalkraft. Beide einbeinigen Übungen, mit dem freien Bein hinter dem Standbein (FB) und dem freien Bein vor dem Standbein (FF; Pistol Squat) erzielten für den Gluteus höhere Werte als die Standard-Kniebeuge (Bilateral).
Daten aus: Eliassen W, Saeterbakken AH, van den Tillaar R. COMPARISON OF BILATERAL AND UNILATERAL SQUAT EXERCISES ON BARBELL KINEMATICS AND MUSCLE ACTIVATION. Int J Sports Phys Ther. 2018;13(5):871-881.
Auffällig ist, dass sich vor allem in der exzentrischen Phase der Übung , auf dem Weg nach unten, der Pistol Squat noch einmal deutlich von der anderen einbeinigen Variante absetzt.
Pistol Squat Ausführung und Progression Damit soll nicht verschwiegen werden, dass sauber ausgeführte Pistol Squats für die meisten von uns schon ein gewisses Zeitinvestment bedeuten.
Vor allem die Mobilisierung im Fußgelenk scheint mir aber eine lohnenswerte Investition, zumal dies auch dem Bewegungsablauf im Standard-Squat zugute kommen wird. Davon abgesehen ist jedem Neuling bei der Übung eine stufenweise Progression ans Herz zu legen, die schnelle Erfolge verzeichnet, dabei aber das Verletzungsrisiko minimiert.
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Wer zuhause keine Hantelscheiben als Erhöhung zur Verfügung hat, kann natürlich auf Gegenstände im Haushalt zurückgreifen, nur stabil sollten sie sein.
Die Pistol Squat Progression auf einer Erhöhung scheint mir sinnvoller , als das häufig verwendete Training mit von vornherein verkürztem Bewegungsradius, also zum Beispiel einem Stuhl hinter dem Körper.
Zum einen halte ich es beim Training zu Hause für relativ schwierig, hier ein Progression in sinnvollen Abstufungen herzustellen. Zum anderen gewöhnt man sich relativ schnell daran, den Körper einfach nach hinten fallenzulassen und genau das soll ja nicht passieren.
Assisted Pistol Squats Es gibt andere Möglichkeiten, die Übung anfangs einfacher zu gestalten.
Die simpelste Möglichkeit ist, sich einfach irgendwo festzuhalten. Wer hierfür nichts passendes findet, hat somit vielleicht einen Grund mehr, sich ein paar Dip Barren für zuhause zuzulegen.
Allerdings ist man damit auch selbst dafür verantwortlich, die Übung nicht zu einer geführten Bewegung werden zu lassen und sich mit der Hand nur soweit zu unterstützen, wie es notwendig ist.
Eine andere Möglichkeit sind die von mir oftmals gepriesenen Widerstandsbänder .
Je nachdem, wie kurz oder lang man diese hält, kann man die Übung damit sukzessive schwerer oder leichter machen. Zudem ist der Halt aufgrund der Eigenschaften der Gummibänder immer nur relativ und man bekommt sehr gutes Feedback, wenn man sich zu sehr auf die Hand verlässt.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Im Rahmen eines fokussierten Kraft- und Muskelaufbautraining wäre natürlich auch zu überlegen, ob man es nicht einfach dabei belässt und die Pistol Squats grundsätzlich mit ein wenig Unterstützung ausführt.
Wie gesagt, es geht nicht darum, etwas zum Vorzeigen zu haben, sondern die Übung so zu modifizieren, dass sie den eigenen Zielen dient.
Sind Pistol Squats schädlich (fürs Knie)? Der korrekt ausgeführte Pistol Squat ist nicht schädlich und auch nicht gefährlich. Die immer mal wieder auftauchenden Meldungen von Knieschmerzen nach der Übung scheinen mir zum Großteil auf Fehlern in der Ausführung zu beruhen, zu einem geringeren Teil auf Vorerkrankungen.
Sowohl Meniskusschädigungen als auch Achsfehlstellungen im Kniegelenk, in den meisten Fällen eine Valgusstellung (X-Stellung), die über das übliche Maß von etwa 7° hinausgeht, können in Kombination mit den Pistol Squats Schmerzen hervorrufen.
Beides wäre dann ein Ausschlusskriterium für das Ausführen der Pistol Squats über die volle Bewegungslänge, wenn wiederholt, auch nach gutem Aufwärmen, Schmerzen auftreten.
Die meisten Menschen, die hier ernsthafte Probleme haben, sind aber auch nicht unbedingt an monolateralen Übungen interessiert, zumal beim Pistol Squat das Knie schon mal etwas über die Fußspitze hinauswandern kann.
Viel häufiger wird aber von vornherein nicht auf die Fußstellung geachtet, was dann natürlich zu Problemen führt. Auch hier gilt die einfache Regel, dass sich das Gelenk nur in der dafür vorgesehenen Achse bewegen sollte.
Das bedeutet, dass der Fuß grob in die Richtung zeigt, in der auch das Knie beim Pistol Squat gebeugt wird.
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Zeigt der Fuß sehr weit nach außen oder, noch schlimmer, extrem nach innen, wirken Scherkräfte auf das Kniegelenk , was dann natürlich zu Problemen führen kann.
Dafür ist das Kniegelenk einfach nicht ausgelegt.
Es würde den Pistol Squats allerdings nicht gerecht werden, aufgrund von Fehlstellungen oder Fehlhaltungen von einer gefährlichen Übung zu sprechen.
Fazit: für wen sind Pistol Squats? Der Pistol Squat ist eine hervorragende Übung für alle, die funktionelle Kraft und Stabilität mit wenig externer Last trainieren wollen und dafür bereit sind, sich auf eine steile Lernkurve einzulassen.
Es gilt schon viele Dinge gleichzeitig zu beachten, aber wer die Bewegung in einzelne Bereiche herunterbricht, wird früher oder später ans Ziel kommen. Auf den Weg dorthin werden Muskeln und Fähigkeiten trainiert, die man bis ins hohe Alter gebrauchen kann.
Reine Kraft- und Massesportler wird man für die Pistol Squats wahrscheinlich nicht begeistern können, aber es scheint mir, dass es davon auch immer weniger gibt.
Dennoch lege ich mich fest, auch aufgrund eigener Erfahrungswerte: wer den Pistol Squat langsam und kontrolliert ausführt, vor allem in der exzentrischen Phase, der kann damit effektiv Muskulatur aufbauen.
Vielleicht sogar effektiver, als mit hohen externen Gewichten und ballistischer Übungsausführung, wie es bei den Standard-Squats der Fall ist.
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