„Zehen beim Squat nicht vor die Fußspitzen“

Zusammenfassung

Der Squat ist eine beliebte und in vielerlei Hinsicht effektive Trainingsübung. Allerdings wird man im Training und in der Therapie mit verschiedenen Aussagen hinsichtlich der Schädlichkeit konfrontiert. Häufig wird in diesem Kontext geäußert, die Knie dürften nicht über die Zehen hinausreichen. Tatsächlich ist es so, dass bei dieser Ausführung das auf das Knie wirkende Drehmoment zunimmt. Allerdings sind die Drehmomente, welche auf das Hüftgelenk und die Wirbelsäule wirken, niedriger. Zudem muss an dieser Stelle zwischen der Belastung und der Beanspruchung der Strukturen differenziert werden. Letztlich muss die vermeintliche Schädlichkeit einer Übung immer strukturspezifisch, aber auch unter Berücksichtigung aller an der Bewegung beteiligten Strukturen kritisch beleuchtet werden, Pauschalaussagen sind hier nicht gerechtfertigt.

Summary

The squat is a popular exercise associated with manifold beneficial effects. However, in training and therapy the trainers are often confronted with statements that one or another execution of the exercise is harmful. A common claim for instance is that the knees are not allowed to cross the toes during squatting. Indeed the torque acting on the knee is increased in this special case, however, the torques for the hip and the lower back are reduced. Furthermore, it is necessary to differentiate between stress and strain affecting a distinct structure. In the end the harmfulness of an exercise has to be critically analyzed considering the structures that are involved in it. Therefore, generalizations are never justified.

Stichworte

Angewandte Biomechanik - Trainingsmythen - Squat - Gelenkbelastung

Key words

Applied biomechanics - Trainings myths - Squat - Joint stress

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