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Was bringt Langhanteltraining [und für wen]? – Sports Gear Patrol Zum Inhalt springen Die Langhantel ist in den vergangenen Jahren zum Allheilmittel für Kraft- und Muskelaufbautraining avanciert. Ambitionierte Sportler, die eine oder beide Zielsetzungen erfüllen wollen, sind quasi zur Mittelmäßigkeit verflucht, wenn sie keine Langhantelstange zur Verfügung haben.
So lassen sich zumindest einige Aussagen aus der Fitnesswelt deuten.
Dass sich die Sachlage nicht ganz so einfach verhält, wissen wahrscheinlich -hoffentlich- auch die Verfechter der Langhantel. Dennoch gibt es natürlich gute Gründe für das Langhanteltraining und einige davon schauen wir uns mal an.
Warum Langhanteltraining? Was kann die Langhantel für dein Training tun, was andere Sportgeräte nicht oder schlechter machen? Um das zu klären, muss man sich einfach nur mit Marc Aurel fragen: was ist die Langhantel in sich selbst.
Offensichtlich nach wie vor das beste Gerät, um hohe externe Gewichte stabil zu bewegen. Abgesehen von stationären Geräten.
Im Grunde befinden wir uns also auf halbem Weg zwischen stationären Geräten und Übungen mit Kurzhantel, Kettlebells und Körpergewicht. Adepten der Langhantel bringen sich schnell in eine argumentative Schieflage, wenn sie sowohl stationäre Geräte als auch Kleingeräte für wenig hilfreich halten, den Zwischenweg, die Langhantelstange, aber für das einzig nützliche Werkzeug.
Man müsste schon erklären, warum genau dieser Zwischenweg funktionieren soll und für wen.
Startkraft für Schnellkraft / Explosivkraft Die Startkraft wird 50 ms nach Beginn der Kontraktion erreicht. Sie ist damit ein wichtiger Indikator für alle Sportarten, die Schnellkraft und Explosivkraft involvieren.
Ohne die hohe Kraftentwicklung zu Beginn kann keine Schnellkraft entstehen. Um dies zu trainieren werden auch externe Gewichte verwendet, allerdings in der Regel nicht so hoch, dass eine Langhantel notwendig wäre.
Außerdem: die Startkraft, und auch alle weiteren hier beschriebenen Kraftarten, ist bewegungsspezifisch. Deswegen ziehen Sprinter gerne einen Schlitten hinter sich her. Wie groß der Übertrag von Übungen mit der Langhantel auf eine ausgeübte Sportart wirklich ist, wäre also im Einzelfall zu klären.
Im Zweifelsfall scheinen mir Geräte sinnvoller, die einen höheren Bewegungsspielraum ermöglichen, zum Beispiel Seilzüge, Kettlebells und auch Kurzhanteln.
Maximalkraft im Langhanteltraining Für die Maximalkraft ist die Langhantel, außerhalb von stationären Geräten, die beste Wahl.
Allerdings bleibt auch hier festzuhalten, dass Übungen eventuell modifiziert werden müssen, um Maximalkraft in einem bestimmten Bereich zu trainieren. Übungen wie Kreuzheben werden in ihrer Bewegungsamplitude verkürzt (Rack Pull) oder verlängert (Deficit Deadlift) um dieses Ziel zu erreichen.
Die Stabilität der Langhantel trägt dazu bei Widerstände zu bewegen, die zum Beispiel mit Kurzhanteln unmöglich wären, dafür muss man aber auch einen halb-geführten Bewegungsablauf in Kauf nehmen: der Abstand zwischen den Armen verändert sich beim Langhanteltraining nicht und monolaterales Training ist weitgehend ausgeschlossen.
Reaktivkraft trainieren Schweres Kniebeugen wird durch den Dehnungs-Verkürzungs-Zyklus ermöglicht. Reaktivkraft beschreibt das Wirken des Dehnungs-Verkürzungs-Zyklusses und die hieraus entstehende Kraftentfaltung.
Der Übergang von der exzentrischen zur konzentrischen Kontraktion bietet ein hohes Energiepotential, welches in den meisten Trainingsplänen des Breitensports aber ausschließlich bei schweren Kniebeugen genutzt wird.
Beim Bankdrücken ist es verpönt, die Langhantel von der Brust bouncen zu lassen und im Wettkampfsport sogar unzulässig. Auch andere Übungen, wie vorgebeugtes Rudern oder Military Press machen, bei korrekter Ausführung kaum Gebrauch von der Reaktivkraft.
Entsprechend kann diese zwar bedingt mit Langhanteltraining trainiert werden, zumeist steht die eher sportartspezifische Kraftentwicklung aber nicht im Fokus.
Langhanteltraining im Muskelaufbau Langhanteltraining ist fast immer Teil des Plans für Muskelaufbau. Ob vorgebeugtes Rudern , Bankdrücken , Langhantelcurls oder zum Beispiel Shrugs , die Langhantel findet für ganz unterschiedliche Übungen Verwendung.
Das heißt nicht, dass sie das jeweils beste Mittel ist.
Zwischenfrage: warum ist Langhantel-Bankdrücken besser als Kurzhantel-Bankdrücken? Antwort: ist es nicht, beziehungsweise nur dann, wenn das Bewältigen möglichst hoher Gewichte oder eben ein möglichst guter Wert im Langhantel-Bankdrücken das Ziel ist.
Ich erwähne die Frage, weil es in den Weiten des Internets Befürworter beider Methoden, Kurzhantel und Langhantel, gibt, die ihre Vorlieben mit gleicher Vehemenz verteidigen. Eine Website hat es sogar fertiggebracht, im Abstand von zwei Wochen Artikel zu veröffentlichen, welche die Überlegenheit der einen und der anderen Methode propagieren.
Das war mein absolutes Highlight in dieser Woche.
Kurz möchte ich dieser Stelle auf den Punkt eingehen, dass durch die Langhantel mehr Muskelfasern rekrutiert werden , da die Gewichte in der Regel höher sind. Das stimmt so einfach nicht.
Zum einen können im Rahmen der sequentiellen Muskelrekrutierung auch moderate Gewichte alle Muskelfasern aktivieren – ansonsten müsste man Bodybuildern, die mit Kurzhanteln trainieren, unterstellen, dass sie keine Ahnung von der Materie haben.
Zum anderen könnte man sogar argumentieren, dass freie Übungen, ohne das verbindende Element der Langhantel, aufgrund der höheren Mobilität und höheren Stabilisierungsarbeit mehr Muskelanteile rekrutieren.
Je komplexer der Muskel in seinem Verlauf, desto eher können unterschiedliche Angriffspunkte und Winkel im Training zusätzliche Erfolge bringen. An anderer Stelle hatte ich schon darauf hingewiesen, dass Widerstandsbänder in solchen Fällen zumindest eine gute Ergänzung des Trainings sein können.
Langfristig erfolgreiches Muskelaufbautraining involviert aber immer auch Krafttraining mit geringer Wiederholungszahl und großen externen Widerständen. Hierfür ist das Langhanteltraining nicht unersetzlich, aber durchaus nützlich.
Langhantel: was wird trainiert? Fassen wir zusammen: wir haben mit der Langhantel ein Werkzeug, das in erster Linie im Krafttraining Verwendung findet und darüber hinaus effektiv, aber nicht alternativlos, für den Muskelaufbau eingesetzt werden kann.
Für fast alle großen Muskeln im Muskelaufbau und Krafttraining lassen sich mit der Langhantel sinnvolle Übungen finden, zum Beispiel:
Allerdings sollten dabei zwei Dinge nicht vergessen werden, falls das Training zuhause stattfindet: zum einen beinhaltet das Wort Langhantel schon einen gewissen Platzbedarf und gegebenenfalls auch Bodenschutzmatten.
Zum anderen benötigen schwere mehrgelenkige Übungen immer Zusatzgeräte. Für das Bankdrücken ist eine Hantelbank mit Ablage unumgänglich. Wer schwere Kniebeugen ausführen will, wird um ein Half Rack oder Power Rack nicht herumkommen.
Wer die Möglichkeit hat, hier ein wenig zu investieren, findet mit der Langhantel die beste Lösung aus beiden Welten, Kraft und Muskelaufbau.
Fazit: was bringt Langhanteltraining für dich? Als vorläufig finale Einordnung der Langhantel im Rahmen der Trainingsphilosophie, wie ich sie auf dieser Seite präsentiere:
Langhanteltraining ist eine gute Lösung für alle, die mit den Zielsetzungen Kraft- und Muskelaufbau zuhause trainieren und entsprechende Ressourcen: Geld, Platz, zur Verfügung haben.
Mit der Langhantel können massive Lasten bewältigt werden, die ein souveränes Training im Rahmen der Maximalkraft ermöglichen .
Zudem ist das Langhanteltraining vielfältig und kann die ganze Bandbreite an Muskelgruppen abdecken. Zumindest dann, wenn man das Sportgerät mit Hantelbank und / oder Power Rack sinnvoll ergänzt.
Dadurch wird das Langhanteltraining nicht alternativlos, wie oft behauptet wird, verschiedene Kleingeräte können zumindest die Zielsetzung Muskelaufbau ebenso sinnvoll abdecken.
Dennoch bleibt die Langhantel ein wichtiges Werkzeug im Werkzeugkasten eines ambitionierten Kraftsportlers.
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