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Rumänisches Kreuzheben: Ausführung | Varianten | Muskeln Zum Inhalt springen Welche Unterschiede zwischen Kreuzheben und Rumänischem Kreuzheben bestehen, besonders in Bezug auf die Zielmuskulatur, ist vielen Sportlern gar nicht bekannt. Dabei verfolgen die beiden Übungen erkennbar unterschiedliche Zielsetzungen.
In dem Vergleich Rumänisches Kreuzheben vs Kreuzheben wollen wir kurz und verständlich erarbeiten, was den Romanian Deadlift so besonders macht und für wen sich diese Übung besonders eignet.
Dazu gehört auch die Frage, ob du eine, keine oder vielleicht sogar beide Übungen in deinem Trainingsplan brauchst. Wer sagt denn, dass es Kreuzheben oder Rumänisches Kreuzheben heißen muss?
Rumänisches Kreuzheben: welche Muskeln sind beteiligt? Auf einem anderen Blog weiß der Schreiber zu berichten, dass sich beim Rumänischen Kreuzheben durch die “halb gestreckten Knie” die Spannung auf den Beinbeuger erhöht und diese “gezielter angesprochen” werden als beim normalen Kreuzheben.
Der Effekt ist richtig beschrieben, die Begründung ist irreführend. Aber fangen wir langsam an. Die ischiocrurale Muskulatur setzt sich zusammen aus:
M. semitendinosus M. semimembranosus M. biceps femoris Bis auf einen Anteil (caput breve) sind diese Muskeln zweigelenkig , ziehen also über Hüftgelenk und Kniegelenk.
Manch einer kennt noch die eklige Übung aus dem Sportunterricht, bei der sitzend, möglichst mit geradem Rücken, die Zehenspitzen am Ende der vor sich ausgestreckten Beine erreicht werden sollten. Die meisten sind irgendwo auf Höhe der Schienbeine steckengeblieben, weil der Zug hinten in der Kniekehle zu intensiv wurde.
Glaubste nicht? Setz dich auf den Boden und probier es aus. Aber halte die Beine durchgestreckt und den Rücken gerade.
Unterschied Rumänisches Kreuzheben und Kreuzheben mit gestreckten Beinen
Das stiff-legged Kreuzheben, mit gestreckten Beinen, stellt hohe Anforderungen an den Rückenstrecker im Bereich der Lendenwirbelsäule.
Rumänisches Kreuzheben involviert bei korrekter Ausführung wesentlich mehr den Gluteus, da hier die Hüfte dynamisch nach hinten und vorne bewegt wird.
Wo das geklärt ist, sollte auch schon ein Grund klar sein, warum Rumänisches Kreuzheben nicht mit gestreckten Beinen (stiff-legged) durchgeführt wird. Die Bewegungslänge wäre bei den meisten von uns schlicht zu kurz und würde wahrscheinlich durch Rundung des unteren Rückens ausgeglichen.
Genau das darf nicht passieren!
Allerdings sind die Knie auch nicht “halb gestreckt”, wie der Kollege oben postuliert, sondern lediglich nicht durchgestreckt, also leicht gebeugt. Es ist keinesfalls ratsam tiefer zu gehen und dadurch mehr Bewegungslänge zu erreichen. Zum einen, weil es zunehmend schwieriger wird, in der Bewegung an den Knien vorbeizukommen, zum anderen, weil die Haltearbeit der vorderen Oberschenkelmuskulatur stark zunimmt.
Die Muskeln beim Rumänischen Kreuzheben decken sich nur bedingt mit denen des Stiff-legged Deadlift. Letzteres erfordert eine unbewegliche Haltung auch im Becken, wohingegen beim Romanian Deadlift das Becken leicht nach hinten wandert.
Ich bin ein alter Mann, deswegen lasse ich Scott das vormachen
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Der Effekt ist nun zweierlei (zumindest): zum einen kann beim Rumänischen Kreuzheben hohes Gewicht bewegt werden, weil durch das nach hinten Wandern des Beckens gleichzeitig die Arme mit der Hantelstange näher zum Körper kommen. Zum anderen wird das Becken in der Aufwärtsbewegung natürlich wieder nach vorne gedrückt, wodurch der m. gluteus maximus eine hohe Aktivität erreicht.
Trainiert Rumänisches Kreuzheben den Po?
Absolut. Die Streckbewegung im Hüftgelenk und das nach vorne drücken des Beckens aktivieren in erster Linie den Po und die Oberschenkelrückseite.
Deswegen ist beim Romanian Deadlift immer von “hinterer Kette” die Rede.
Hält man sich vor Augen, dass die Streckbewegung des Beckens praktisch ein stehender Hip Thrust ist, wird schnell klar, warum der Gluteus so stark involviert ist.
Rumänisches vs Kreuzheben: das ist der Unterschied Einsteigern ist es oftmals schwer zu vermitteln, dass das Rumänische Kreuzheben inhaltlich keine Variante des Kreuzhebens ist.Der Romanian Deadlift ist eine ganz eigene Übung, die anderen Prinzipien folgt als das Kreuzheben. Entsprechend sind die Muskeln, die beim Rumänischen Kreuzheben trainiert werden, auch andere.
Der Deadlift verdient seinen Namen dadurch, dass die Langhantel bei jeder Wiederholung liegend, also tot, vom Boden aufgehoben wird. Hierdurch werden vor allem an den Rückenstrecker in der Lendenwirbelsäule besondere Anforderungen gestellt.
Übungen, die mit einer konzentrischen Phase starten, sind besonders unangenehm. Man kennt das von Klimmzügen.
Das Rumänische Kreuzheben macht sich hingegen den Dehnungs-Verkürzungs-Zyklus des Muskels zunutze. Wie bei einem Gummiband (naja, so ähnlich) kann die Energie aus der vollständigen Dehnung in die Rückwärtsbewegung überführt werden.
Das ist übrigens ein Prinzip, das sich faule Menschen wie ich zunutze machen, wenn sie besonders viele Kniebeuge oder Liegestütz am Stück machen müssen. Probier es selbst: mache eine Kniebeuge, bei der du die Abwärtsbewegung und anschließende Aufwärtsbewegung möglichst schnell ausführst und dich quasi wieder nach oben katapultieren lässt.
Jetzt versuche aus der statischen Position, aus der tiefen Hocke, langsam nach oben zu kommen. Merkst du den Unterschied? Das ist der Dehnungs-Verkürzungs-Zyklus.
Bei schweren Kniebeugen und auch beim Rumänischen Kreuzheben wird dieses Prinzip bewusst angewandt. Dafür ist die Bewegung nach unten wesentlich kürzer als beim Deadlift, schließlich werden die Knie nicht aktiv gebeugt.
In der Konsequenz lassen sich also folgende Unterschiede festhalten:
Kreuzheben
Gewicht wird „tot“ vom Boden aufgehoben Knie werden aktiv gebeugt und gestreckt Große Range of Motion Hoher Effekt auf Rückenstrecker und Beinstrecker Rumänisches Kreuzheben
Dehnungs-Verkürzungs-Reflex wird genutzt Knie bleiben leicht gebeugt Gewicht geht nur bis auf Schienbeinhöhe Hoher Effekt auf Oberschenkelrückseite und Po Ausführung & Nutzen des Romanian Deadlift Wir haben uns darauf geeinigt, dass die Knie während der Übung leicht gebeugt sind und dass das Becken (damit auch der Hintern) nach hinten wandert, während das Gewicht nach unten geht. Dadurch sind Arme und Hantelstange näher am Körper und du solltest versuchen, die Hantel während der Bewegung aktiv in Kontakt mit den Beinen halten. Je näher am Körper, desto besser.
Der Griff ist schulterbreit, die Füße parallel in den Boden gepresst, das Becken während der ganzen Übung gekippt.
Letzteres ist nicht verhandelbar, Rumänisches Kreuzheben bedeutet Hohlkreuz, die ganze Zeit. Du hast damit auch den Endpunkt der Bewegung bestimmt. Dieser ist nämlich genau da, wo der untere Rücken anfängt rund zu werden.
Mit zunehmender Übung kann auch in perfekter Lordose eine immer größere Range of Motion erreicht werden, ich empfehle aber es gerade am Anfang nicht zu übertreiben. Ein Aufwärmsatz mit niedrigem Gewicht ist Pflicht.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Wer profitiert von der Übung? Ein offensichtlicher Nutzen besteht im Bereich des Bodyforming. Wenige Übungen bieten so viel “Return on Investment”, wenn jemand Oberschenkel und Po trainieren möchte. Gerade die Oberschenkelrückseite ist durch andere Übungen kaum in dem Maß zu erreichen.
Auch wenn der Rückenstrecker bei dieser Übung weniger involviert ist, als beim klassischen Kreuzheben oder beim Stiff-legged Deadlift, ist die Aktivität deutlich spürbar. Dadurch, dass das Gewicht nahe am Körper ist und andere Muskeln die Hauptarbeit leisten, kann der Rückenstrecker im abgesicherten Modus trainiert werden. Damit ist die Übung auch für Reha und Einsteiger im Rückentraining interessant – so sie denn richtig ausgeführt wird!
Gerade in Bezug auf Rückenschmerzen gibt es aber noch einen Nutzen, der nicht sofort auf der Hand liegt. Viel öfter als man meinen möchte, werden Schmerzen im unteren Rücken nämlich durch Fehlhaltungen ausgelöst, die wiederum in einer muskulären Dysbalance ihre Ursache haben.
Oftmals ist die Oberschenkelmuskulatur auf der Vorderseite so viel stärker als auf der Rückseite, dass das Becken dauerhaft, wie mit einem starken Gummiband, nach vorne gezogen wird. Im Ergebnis stehen auch Menschen mit einer gesunden Wirbelsäule stark im Hohlkreuz und spüren das am Ende eines langen Tages.
Hier kann, neben Dehnübungen für die Oberschenkelvorderseite, ein auftrainieren der ischiocruralen Muskulatur erstaunlich schnell Abhilfe schaffen.
Rumänisches Kreuzheben mit Kurzhanteln Wer Rumänisches Kreuzheben zu Hause ausprobieren möchte, benötigt nicht zwingend eine Langhantel. Auch mit einem Paar Kurzhanteln kann man den gewünschten Effekt erreichen.
Genau wie die Langhantel sollten die Kurzhanteln mit dem Obergriff (Handrücken zeigt nach außen) gefasst und während der Übung leicht gegen die Oberschenkel gedrückt werden.
So ganz klein sollte das Gewicht dabei nicht ausfallen, schließlich haben wir es mit großen und starken Muskelgruppen zu tun. Auch Damen können locker mit 2 x 10 kg Hanteln anfangen und werden sich schnell verbessern. Für die Herren sind 2 x 20 kg zu Beginn sinnvoll.
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