Langhantel-Kreuzheben

Gesäß Oberschenkel Langhantel

Lerne, wie du Langhantel-Kreuzheben mit korrekter Technik ausführst. Diese Langhantel-Übung beansprucht hauptsächlich Gesäß, mit sekundärem Fokus auf Beinbizeps, Unterer Rücken.

Langhantel-Kreuzheben Übungsdemonstration mit korrekter Technik

So führst du Langhantel-Kreuzheben aus

Folge diesen Schritten, um Langhantel-Kreuzheben mit korrekter Technik auszuführen:

1Stelle dich mit schulterbreit auseinander stehenden Füßen hin, die Langhantel auf dem Boden vor dir.
2Beuge die Knie und kippe an der Hüfte, um den Oberkörper zu senken, und greife die Langhantel im Obergriff, Hände etwas weiter als schulterbreit.
3Halte den Rücken gerade und die Brust angehoben, während du dich über die Fersen hochdrückst und die Langhantel vom Boden hebst, Hüfte und Knie streckend.
4Wenn du gerade stehst, drücke die Gesäßmuskeln zusammen und halte den Rumpf angespannt.
5Senke die Langhantel zurück zum Boden, indem du Hüfte und Knie beugst und den Rücken gerade hältst.
6Wiederhole die Übung für die gewünschte Anzahl an Wiederholungen.

Beanspruchte Muskeln bei Langhantel-Kreuzheben

Primär

Gesäß

Sekundär

BeinbizepsUnterer Rücken

Übungsdetails

Gerät: Langhantel
Körperteil: Oberschenkel
Kategorie: Haupt

Muskeln & Anatomie

The conventional barbell deadlift is arguably the most comprehensive posterior chain movement in resistance training. The primary movers are the gluteus maximus (hip extension), the hamstrings (hip extension and knee stabilization), and the spinal erectors (maintaining lumbar position and extending the spine). Secondary contributors include the trapezius and rhomboids, which work isometrically to keep the shoulder blades retracted and depressed against the load; the lats, which protect the lumbar spine by creating tension along the thoracolumbar fascia; and the quadriceps, which extend the knee from the floor through the initial pull. The forearm flexors and intrinsic hand muscles manage grip. Because nearly every major muscle group in the body must coordinate simultaneously to move the bar from floor to lockout, the deadlift produces a systemic hormonal and neurological response that makes it uniquely effective for overall strength and muscle mass development.

Profi-Tipps für bessere Ergebnisse

1Before the pull, take a full breath into your belly and brace your core as hard as you can — as if someone is about to punch you in the abdomen. This intra-abdominal pressure stiffens the torso into a rigid column that protects the lumbar spine under load. Never initiate the pull with a loose or inhaled-only chest breath; the pressure must go into the belly.
2Create lat tension before the bar leaves the floor. Imagine trying to 'put your armpits in your back pockets' or 'bend the bar around your legs.' This cue activates the lats isometrically and keeps the bar tight to the body throughout the pull, dramatically reducing the moment arm on the lower back.
3Drive the floor away from you rather than thinking about pulling the bar up. This mental cue activates the quads and glutes earlier in the lift and prevents the common error of shooting the hips up before the chest rises, which turns the lift into a stiff-leg deadlift and overloads the lower back.

Häufige Fehler vermeiden

✗ Hips rising before the chest on the initial pull

Lösung: If your hips shoot up first, the bar stays over your feet but your torso angle becomes nearly horizontal — turning the movement into a back extension under load. Keep hips and chest rising at the same rate from the floor. Cue yourself to 'push the floor away' rather than 'pull the bar up.'

✗ Bar drifting away from the legs during the pull

Lösung: The bar should stay in contact with or within an inch of your shins and thighs throughout the entire lift. Any horizontal distance between the bar and your body creates a moment arm that multiplies spinal loading dramatically. Think about dragging the bar up your legs — scars are a badge of honor here.

✗ Hyperextending the lower back at lockout

Lösung: At the top of the lift, stand tall with glutes squeezed — do not lean back past vertical or exaggerate lumbar extension. Hyperextension at lockout compresses the facet joints of the lumbar spine and is a common source of lower back pain in competitive lifters. Lock out with a neutral, upright posture.

✗ Looking up excessively to keep the chest up

Lösung: Craning your neck into extreme hyperextension to 'keep the chest up' compresses the cervical spine and does not improve lumbar positioning. Keep your gaze fixed on the floor about four to six feet in front of you. The spine from tailbone to skull should maintain a neutral, natural curve — not a forced arch.

So programmierst du Langhantel-Kreuzheben

Sätze & Wiederholungen

For strength: 4–6 sets of 1–5 reps. For hypertrophy: 3–4 sets of 5–8 reps. For general fitness: 3 sets of 5–8 reps at moderate intensity. Avoid high-rep deadlifts (15+) — form degrades significantly with fatigue in this movement and the injury risk-to-reward ratio becomes unfavorable. Singles and triples are highly effective for strength development.

Häufigkeit

1–2 times per week for most lifters. The deadlift is extremely taxing on the central nervous system and the posterior chain — more than almost any other resistance exercise. Most intermediate and advanced lifters do well pulling heavy once per week and including a lighter Romanian deadlift variation as the second session.

Wo im Training einsetzen

Always program conventional deadlifts first in a training session, before any other lower body or back work. Arriving at deadlifts pre-fatigued from squats or rows significantly compromises the load you can handle safely and reduces the training stimulus. This is a first-exercise-of-the-day rule without exception.

Wie du dich steigerst

Linear progression works well for beginners — add 5–10 lbs per session. For intermediates, weekly progression (add weight each week rather than each session) is more sustainable. A proven structure: work up to a heavy top set of 3–5 reps, then do two to three back-off sets at 75–85% of that weight for volume.

Variationen & Alternativen

Romanian Deadlift

The bar starts from the hip rather than the floor, and the movement emphasizes the hamstrings and glutes through a controlled hip hinge with a soft knee bend. The bar stays close to the legs and the movement ends when the hamstrings are fully stretched — typically just below the knee. Far more hamstring-specific than the conventional pull.

Sumo Deadlift

A wide stance with toes pointed out and hands gripping inside the legs shortens the range of motion and shifts the load distribution toward the glutes, adductors, and quads while reducing shear force on the lumbar spine. Preferred by many lifters with hip anatomy that makes conventional pulling uncomfortable.

Trap Bar Deadlift

A hexagonal bar allows the lifter to stand inside the weight rather than behind it, which naturally keeps the torso more upright and reduces lower back stress. The trap bar deadlift is an excellent teaching tool for beginners and produces high quad and glute activation with lower lumbar demand than the conventional pull.

Häufig gestellte Fragen

What muscles does the Langhantel-Kreuzheben work?

The Langhantel-Kreuzheben primarily targets your Gesäß. Secondary muscles worked include Beinbizeps, Unterer Rücken. This makes it an effective exercise for developing your upper legs.

What equipment do I need for the Langhantel-Kreuzheben?

The Langhantel-Kreuzheben requires langhantel. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Langhantel-Kreuzheben with proper form?

Start by stelle dich mit schulterbreit auseinander stehenden füßen hin, die langhantel auf dem boden vor dir.. Beuge die Knie und kippe an der Hüfte, um den Oberkörper zu senken, und greife die Langhantel im Obergriff, Hände etwas weiter als schulterbreit. Halte den Rücken gerade und die Brust angehoben, während du dich über die Fersen hochdrückst und die Langhantel vom Boden hebst, Hüfte und Knie streckend. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

Verfolge Langhantel-Kreuzheben in Cora

Cora erstellt KI-gestützte Trainingspläne, die sich an deine Erholung anpassen. Protokolliere Übungen, verfolge Fortschritte und erhalte personalisiertes Coaching.

Cora für iOS herunterladen