Ferriss beschreibt die Kettlebell als wahre Wunderwaffe für alles: Fettabbau, Kraftaufbau, Ausdauer… you name it.
Ich habe nun viel mit Kettlebells traininert und vermutlich einen Fehler gemacht, der sich nun rächt: Mein Schultergürtel hat eine Dysbalance entwickelt.
Was ist passiert?
Durch die vielen Übungen mit der Kettlebell haben sich die Muskeln, welche heben und welche auch die Innenrotation bewirken, sehr gut entwickelt. Die Muskeln, welche die Schulter unten hinten im Gelenk fixieren sind nicht im gleichen Maße gewachsen.
Was ist das Problem?
Die Fachleute nennen es „Impingement“ – Dabei werden Sehnenanteile, die oben durch die Schulter ziehen, bei bestimmten Bewegungen zwischen Schulterkopf (Humeruskopf) und Schulterdach (Acromion) eingeklemmt. Das kann, wenn man es nicht früh genug erkennt und gegensteuert, eine chronische Entzündung hervor bringen.
Was tun?
Wichtig ist, um die Schulter in ihrer richtigen Position zu halten, auch die Antagonisten der Muskeln zu trainieren, die durch die Kettlebell gestärkt werden. So bleibt der Humeruskopf in der richtigen Position (gedacht „leicht hinten unten“). Dazu trainiert man am besten die Rotatorenmanschette – und zwar durch Außenrotationstraining. Ich nutze hierzu ein Tube oder Theraband.
Wie diese Übung aussieht, könnt ihr euch im Video bei Minute 1:19 ansehen. Ich würde empfehlen, nicht die Innenrotatoren zu kräftigen. Diese sollten vielmehr gedehnt werden (Brustmuskel dehnen, z.B. in einem Türrahmen).
Zusätzlich sind auch Dips gut, bei denen man aktiv darauf achtet, die Schultern hinten/unten tief zu fixieren.
Empfehlenswert sind auch Massagen der Schultermuskulatur (hierzu am besten einen guten Physiotherapeuten anheuern).
Fazit:
Nicht zu viel mit einem Gerät und ähnlichen Übungen zubringen – lieber öfter mal wechseln!
Und: DAS Supertrainingsgerät gibt es nicht. Auch die Kettlebell ist letztendlich nur EIN Tool von vielen. Und es wurde in letzter Zeit, grade in den USA extrem gehyped.Und dass Hypes nicht der Weisheit letzter Schluss sind, wissen wir ja eigentlich.
Ein interessanter Hintergrundartikel zum Kettlebell-Hype (in English) findet sich übrigens hier bei Steve Maxwell.
Kurzes Update: ich habe meine Schulter wieder gesund bekommen. Jetzt baue ich regelmäßig Kräftigungsübungen für die Rotatorenmanschette (Außenrotatoren) ein und achte wesentlich bewusster auf die Position meines Oberarmkopfes (Humeruskopfes) bei meinen Trainingsübungen. Gedacht ist als Fraustregel zu 90% „Unten/Hinten/Tief“ richtig. Insbesondere beim Bankdrücken ist mir aufgefallen, dass hier wenige Millimeter einen absoluten Unterschied zwischen Reizung und schmerzfreiem, erfolgreichem Training ausmachen.
Hallo,
mich würde interessieren, welche Kettlebell Übungen Du in Deinem Trainingsprotokoll ausgeführt hast. Soweit ich weiß, ist beispeilsweise der sog. Turkish Get Up geradezu dafür prädestiniert, um die Schultern kräftigt, flexibel und verletzungsresistent zu machen.
Mit sportlichem Gruß,
Steven
Hi Steven, Turkish Get Up ist in der Tat eine super Übung dafür. Ich schiebe meine Entzündung auf zu viele Military Presses mit etwas zu viel Gewicht und zu wenig Warm-Up. Ergänzung: Sowie einem daraus resultierenden Ungleichgewicht im Schultergürtel.
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