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Sissy Squats: Ausführung | Nutzen | Alternativen Zum Inhalt springen Sissy Squats haben ihren Namen von der griechischen Sagengestalt Sisyphos, der täglich repetitive Arbeit erledigte und sich hierdurch, so die Herleitung, beidseitig einen ansehnlichen Quadrizeps erarbeitet haben müsste.
Soweit die oft kopierte, aber wenig glaubwürdige Namensgeschichte.
Tatsächlich erhielt der Wolford-Squat , benannt nach seinem Schöpfer Monty Wolford, den neuen Namen, nachdem kein geringerer als Vince Gironda bemerkte, dass diese Ausführung “Sissys” (Memmen) aus den Adepten der schweren Kniebeuge machen würde.
Sollte heißen: Der Back Squat taugt höchstens als Aufwärmübung für den Wolford-Squat.
Was heutzutage unter Sissy Squat verstanden wird, hat nur wenig mit der von Wolford und Gironda bevorzugten Ausführung zu tun. Praktiziert wird der Sissy Squat aber immer noch und von Eingeweihten wird er auch immer noch als Königin der Kniebeuge verehrt.
Sissy Squat Ausführung Gironda machte Wolfords Kniebeuge als dreiteilige Bewegung bekannt.
1. Knee Drop
Beim Start der Übung werden aus der stehenden Position mit erhöhten Fersen die Knie gebeugt, ohne jedoch das Hüftgelenk zu beugen.
2. Burlesque Bump
Am untersten Punkt angekommen wird die Hüfte gebeugt, so dass man sich praktisch in einer sitzenden Squat-Position befindet. Anschließend wird die Hüfte ähnlich einem Hip-Thrust nach vorne gebracht.
3. Flush Out
Im Flush Out werden die Knie wieder gestreckt und der Oberkörper zurück über die Knie gebracht, man gelangt so zurück in die Ausgangsposition.
Während der ganzen Übung bleiben die Schultern über den Fersen , um das Gleichgewicht zu wahren.
Habe ich erwähnt, dass die Übung mit Langhantel in Front-Squat-Position ausgeführt wird?
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Der Sissy Squat ist so kompliziert, wie es sich anhört und selbst ohne externes Gewicht muss man schon ein gutes Körpergefühl entwickelt haben, um die Übung korrekt auszuführen.
Die moderne Ausführung des Sissy Squat Wohl auch aus diesem Grund haben sich die meisten Sportler entschlossen, lediglich die Grundidee des Sissy Squat in das 21. Jahrhundert zu überführen.
Was heutzutage unter dem Namen praktiziert wird, erinnert ein bisschen an den berüchtigten Matrix Move von Keanu Reeves.
Das sieht ein bisschen aus als würde man dem Knee Drop direkt den Flush Out folgen lassen, wodurch das wirksamste Element der Übung bewahrt bleibt, ein großer Teil der Komplexität aber abgeschüttelt wird. Zumeist wird die Übung auch auf dem flachen Fuß gestartet.
Ohne externes Gewicht kann der Sissy Squat progressiv schwerer gemacht werden, indem die Schultern eben doch leicht nach hinten über die Fersen hinausgehen.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
An dieser Stelle sollte ich erwähnen, dass Einsteiger unbedingt(!) eine Stabilisierungsmöglichkeit vorhalten sollten. Ein Power Rack oder ein anderer stabiler Gegenstand erledigen den Job.
Ideal wäre ein Schlingentrainer * (Affiliate Link ), an dem man sich langsam an die Dynamik der Übung herantasten kann.
Darüber hinaus lässt sich der Sissy Squat in Abschnitten erlernen, die auch die Stressbelastung für das Kniegelenk gering halten.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Wofür ist der Sissy Squat gut? Der Sissy Squat trainiert den M. quadriceps femoris so isoliert, wie kaum eine andere Übung. Hierin und in der Möglichkeit, die Übung auch ohne Geräte effektiv ausführen zu können, liegen die größten Vorteile der Squat-Variante.
Es gibt nicht wenige Sportler, welche die Standard-Langhantel-Kniebeuge zwar anstrengend finden, die muskuläre Belastung aber in erster Linie im Gluteus und vielleicht noch im Rückenstrecker spüren. Selbst beim Front Squat ist die Hüftstrecker-Muskulatur immer noch mitten im Geschehen.
Da beim Sissy Squat keine Hüftbeugung und damit auch keine Hüftstreckung stattfindet, eignet sich Walfords Idee für alle, die in erster Linie massive Oberschenkel aufbauen wollen.
Natürlich wird darüber hinaus die Beweglichkeit im Kniegelenk trainiert.
Sind Sissy Squats gesund? Es soll nicht verschwiegen werden, dass daraus auch ein gewisses Gefahrenpotential erwächst. Beim Sissy Squat ragen die Knie nicht einfach nur über die Fußspitzen heraus, sie werden in einer Weise massiv nach vorne geschoben, dass viele Fitnesstrainer bei diesem Anblick einfach nur schreiend im Kreis rennen.
Nun hatte ich bereits an anderer Stelle erwähnt: keine klassische Muskelübung ist per se gefährlich.
Menschen, die mit Mobilisierung und isoliertem Quadrizeps-Training bisher nicht viel am Hut hatten und/oder bereits unter Vorerkrankungen im Kniegelenk leiden, sollten sich dieser Kniebeugen-Variante nur in Babyschritten nähern.
Denn eines ist klar, der Druck auf die Patellasehne ist massiv.
Auf der anderen Seite gibt es genug Sportler, die, selbst in der Reha, die Sissy Squats als Teil des Trainings praktizieren und gute Erfolge damit haben. Wie eingangs beschrieben, gibt es in der Bodybuilding-Szene einen exklusiven Club von Sportlern, die den Sissy Squat für die brutalste Quadrizeps-Übung überhaupt halten.
Sissy Squats Alternative Sportler, die Sissy Squats nicht ausführen können oder wollen, stehen zunächst vor einem Problem: so viele Alternativen für das isolierte (ohne Hüftstreckung) Training des Quadrizeps gibt es nicht.
Im Fitnessstudio kann man sich an den Beinstrecker halten, den werden aber nur die Wenigsten für zuhause anschaffen.
Es gibt einige Dinge, die sich mit Widerstandsbändern erledigen lassen, die meisten davon allerdings nicht isoliert für die Kniestrecker. Es bleiben als Alternative mehrgelenkige Übungen mit der Langhantel oder die Anschaffung einer Sissy Squat Maschine* (Affiliate Link ).
Der Reverse Nordic Curl Eine attraktive Alternative, die ohne Geräte auskommt, ist der Reverse Nordic Curl.
Den Nordic Curl (auch Norwegian Curl) hatte ich ja bereits als gute Ergänzung für das Beinbeuger-Training zuhause vorgestellt. Die Variante in Reverse greift in gleicher Weise auf die Kniestrecker zurück, aber eben fast ohne Aktivität der Hüftstrecker.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Ein weiterer Vorteil des Reverse Nordic Curl: besonders komplex ist die Ausführung nicht.
Natürlich muss man nach wie vor auf eine kontrollierte Ausführung achten und nicht einfach nach hinten fallen, weil man sich damit durchaus in eine Zwangslage bringen kann. Überhaupt sollte dem exzentrischen Teil der Bewegung besondere Aufmerksamkeit geschenkt werden; der Körper sollte sich so langsam wie möglich absenken.
Praktiziert man den Reverse Nordic Curl sauber, hat man durchaus eine anspruchsvolle Übung. Das gilt vor allem für die chronisch oberkörperlastigen Bodybuilder. Wem das nicht reicht, der kann natürlich Kurzhanteln oder Fitnessbänder für die Progression verwenden.
Fazit Wenn du zu den Leuten gehörst, bei denen der Quadrizeps im Vergleich zu den Hüftstreckern eher unterentwickelt ist, dann solltest du früher oder später auf eine isolierte Übung für den M. quadriceps femoris zurückgreifen.
Hiervon gibt es gerade im Heimbereich nicht so viele. Der Sissy Squat sollte in jedem Fall, nach gutem Aufwärmen, die Chance bekommen, für echtes Wachstum der Oberschenkel zu sorgen. Ist die Übung aufgrund von Verletzungen oder Bewegungseinschränkungen nicht auszuführen, empfehle ich den Reverse Nordic Curl als einfache aber effektive Alternative.
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