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Schulterdrücken mit Langhantel sitzend: Optimale Ausführung Zum Inhalt springen Das Schulterdrücken mit der Langhantel sitzend ist im Home Gym eher selten zu sehen. Entweder verwendet man für die sitzende Varianate die Kurzhanteln oder die Übung wird mit der Langhantel stehend ausgeführt.
Damit das sitzende Schulterdrücken mit der Langhantel gelingt und bestmöglich Muskulatur aufbaut, müssen ein paar Regeln beachtet werden. Dabei geht es um die optimale Bewegungslänge und die Vorbereitung der Übungsausführung.
Welche Muskeln werden beim Schulterdrücken trainiert? Üblicherweise soll mit dem Schulterdrücken, der Name verrät es bereits, die Schultermuskulatur trainiert werden. Je nach Ausführungsvariante sind aber auch weitere Muskeln involviert:
Diese Muskeln werden trainiert:
Vordere Schultermuskulatur Seitliche Schultermuskulatur Trapezmuskel, absteigender Anteil Brustmuskel, oberer Anteil Armstrecker In der Standardausführung vor dem Körper ist der Brustmuskel mehr beteiligt als der Trapezmuskel. In der Variante hinter dem Kopf ist es genau andersherum. Inwieweit Schultern oder Trizeps mehr betont werden können, sehen wir gleich.
Ist Schulterdrücken sitzend besser als stehend? Nein, das Schulterdrücken im Sitzen ist nicht grundsätzlich besser. Freunde des funktionellen Ganzkörpertrainings werden sogar die stehende Variante im Military Press bevorzugen, weil hierbei die Rumpf- und Beinmuskulatur nicht unwesentlich involviert ist.
Klar ist aber: beim sitzenden Schulterdrücken mit der Langhantel kann das höchste Gewicht bewegt werden und zwar gerade wegen der Unabhängigkeit von Rumpf- und Beinmuskulatur.
Daraus ergibt sich die Chance, das Krafttraining für die Schultern sehr fokussiert zu gestalten ohne gleich weitgehend isolierende Übungen wie Frontheben in das Training einzubauen. Die sitzende Ausführung hat also durchaus ihre Berechtigung neben der stehenden Option.
Wenn sie denn richtig gemacht wird.
Ausführung Schulterdrücken im Sitzen mit Langhantel Ein Grundproblem begleitet das Schulterdrücken im Sitzen, wenn es mit der Langhantel ausgeführt wird: wie bringt man das Gewicht in Position und wie wird man es wieder los?
Wohl dem, der ein Power Rack zur Verfügung hat, leider ist das gerade im heimischen Fitnessstudio aber nicht immer der Fall. Und gerade weil im Sitzen mit der Langhantel hohe Gewichte bewegt werden können, werden oft ungewohnte (und ungesunde) Verrenkungen ausgeführt, noch bevor der Satz begonnen hat.
Anlegen und Ablegen des Gewichts Es ist generell davon abzuraten, sich irgendeine Form von Ablage selber zu bauen, es sei denn, man ist Heimwerkerkönig. Ist also weder Power Rack noch Half Rack noch Langhantelablage vorhanden, sollte das Gewicht im Stehen aufgenommen und auf der Brust liegend in die sitzende Position überführt werden.
Ebenso wird die Langhantel wieder abgelegt, ab einem bestimmten Gewicht ist die Ablage auf den Beinen nämlich keine Option mehr.
Idealerweise hat man im Vorfeld für einen Platz gesorgt, an dem man die Hantel schnell ablegen kann, ein koordiniertes Absetzen ist nach einem harten Satz meist nicht mehr möglich. Hierfür eignen sich heimische Textilien oder professionelle Schutzmatten .
Für die Nachbarn wäre die Verwendung von gummierten Scheiben sicherlich eine Hilfe.
Ausführung der Übung Das Drücken über Kopf wird im besten Fall mit einer verstellbaren Rückenlehne ausgeführt. Die Lehne muss aber nicht senkrecht stehen, sondern darf durchaus Raum bieten, um den Oberkörper leicht nach hinten zu neigen, wenn die Langhantel am Gesicht vorbeigeführt wird.
So wird es schließlich im Stehen beim Military Press auch gemacht.
Ist die Hantel am Kopf vorbeigeführt, sollte der Oberkörper wieder senkrecht gehalten werden. In diesem Fall wird nur der untere Rücken in Kontakt mit dem Rückenpolster bleiben, das reicht in den meisten Fällen aber aus, um die Übung zu stabilisieren.
Andernfalls kann der Körper natürlich in leichter Rücklage verbleiben. In diesem Fall nimmt man aber eine zunehmende Aktivität der Brustmuskulatur in Kauf.
Anschließend sollte die Langhantel kontrolliert und vollständig bis zur Schulter abgesenkt werden. Gerade der untere Teil der Bewegung ist für die Schulter wichtig. Es bieten sich auch Teilkontraktionen (mit geringerem Gewicht) im unteren Teil der Bewegung an, etwa bis kurz über Kopf, um die Schulter weiter zu isolieren.
Der Trizeps ist in diesem Fall deutlich weniger involviert.
Der richtige Griff Der Griff beim Schulterdrücken sollte etwa schulterbreit gewählt werden. Ein weiter Griff bis etwa 1,5 x Schulterabstand kann weitere Muskelanteile involvieren, wird aber zunehmend auch den seitlichen Schultermuskel beanspruchen.
Außerdem ist ein weiter Griff tendenziell risikoreicher für das Schultergelenk und sollte zumindest am Anfang mit entsprechend geringerem Gewicht einhergehen.
Der schulterbreite Griff ist so anzuwenden, dass die Ellenbogen in der Startposition nach vorne zeigen und erst im zweiten Teil der Bewegung nach außen rotieren. So schützt man nicht nur das Ellenbogen- sondern auch das Schultergelenk und kann aus einer stabileren Position heraus hohe Gewichte bewegen.
Häufige Fehler beim sitzenden Schulterdrücken mit Langhantel Genau letzeres ist der eklatanteste Fehler beim sitzenden Schulterdrücken mit der Langhantel. Häufig werden die Ellenbogen schon in der Startposition nach außen geführt, wodurch eine höhere Trizepsaktivität entsteht.
Im Ergebnis kann es dazu kommen, dass die Übung durch den ermüdeten Trizeps limitiert wird.
Auf die Sitzposition achten Alle im Sitzen ausgeführten Übungen verführen dazu, Spannung aus dem Rumpf zu nehmen, was übrigens der Grundd dafür ist, dass manche Athleten gar keine sitzenden Übungen ausführen. Die Mechanik der Übung wird dadurch natürlich verändert und schlimmstenfalls kann es zu Verletzungen kommen.
Das muss aber nicht so sein!
Entscheidend ist, schon vor der ersten Wiederholung Spannung in den Körper zu bringen. Schon allein deswegen, weil man von einem festen Punkt aus höhere Gewichte bewegen kann.
Die Spannung sollte bis in die unteren Extremitäten aufrecht erhalten werden und damit auch verhindern, dass der Hintern auf dem Sitz immer weiter nach vorne rutscht. Dem Körper wäre das ganz recht, weil so mehr Brustmuskelaktivität möglich ist.
Wir wollen aber die Schultern trainieren.
Das richtige Gewicht wählen Das untere Drittel der konzentrischen Phase ist ziemlich sicher der schwerste Teil der Wiederholung beim Schulterdrücken mit Langhantel im Sitzen. Ab einem gewissen Punkt ist dieser Teil nur noch ballistisch zu überwinden, wenn weitere Wiederholungen möglich sein sollen.
Ich plädiere allerdings dafür, das Übungsgewicht diesem unteren Teil der Bewegung anzupassen und zwar in einer kontrollierten Ausführung. Zumindest dann, wenn nicht in erster Linie (Explosiv-)Kraft trainert werden soll, sondern Hypertrophie das Ziel ist.
Wie bereits beschrieben, wäre es auch denkbar, lediglich den unteren Teil der Bewegung zu absoliveren und hierfür eben das richtige Gewicht zu wählen. Dem Training der Schultermuskulatur würde das keinen Abbruch tun, im Gegenteil: die Time Under Tension wäre mutmaßlich höher.
Alternativen zum Langhantel-Schulterdrücken Wer zuhause keine Langhantel besitzt oder sich mit dem Schulterdrücken mit der Langhantel einfach nicht anfreunden kann, der kann auf alternative Übungen und Geräte zurückgreifen.
Frontheben mit Langhantel Auch das Frontheben ist mit der Langhantel möglich. Wem das Schulterdrücken also noch zu komplex ist, beziehungsweise zu viele Muskeln involviert, der findet in dieser Übung adäquaten Ersatz.
Frontheben mit Kurzhanteln Kurzhanteln sind für das Schultertraining mindestens ebenso effektiv und lassen einarmige, beziehungsweise alternierende Bewegungen zu. Darüber hinaus kann der Griff variiert werden.
Frontheben mit Widerstandsband Mit dem Widerstandsband ist das Frontheben in jeder erdenktlichen Position, auch liegend, möglich. Außerdem kann ein Drehwiderstand im Handgelenk eingebaut werden, welcher die Übung noch effektiver macht.
Frontheben mit der Kettlebell Die Kettlebell forciert beim Frontheben einen engen Griff, das muss aber kein Nachteil sein. Im Gegenteil, Form und Funktionalität der Kugelhantel bieten sich für das Schultertraining an.
Military Press Der Military Press ist eine der Königsübungen für die vordere und seitliche Schulter. Wer eine Langhantel und ein wenig Gewicht zur Verfügung hat, kann diese problemlos auch zuhause durchführen.
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