{"id":504,"date":"2013-06-29T15:14:37","date_gmt":"2013-06-29T15:14:37","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=504"},"modified":"2014-01-08T18:19:23","modified_gmt":"2014-01-08T18:19:23","slug":"limpiezas-de-potencia","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/es\/articulos-de-mma\/acondicionamiento-de-mma\/limpiezas-de-potencia\/","title":{"rendered":"Power Cleans"},"content":{"rendered":"<p><strong>Levantamiento ol\u00edmpico \u2013 Cargadas de potencia<\/strong><\/p>\n<p><span style=\"color:#ff0000;\">No soy de ninguna manera un experto: agregar\u00e9 m\u00e1s detalles aqu\u00ed a medida que aprenda m\u00e1s.<\/span><br \/>\n<span style=\"color:#ff0000;\"> Entrena bajo tu propio riesgo.<\/span><\/p>\n<p>Estos son los mejores ejercicios, junto con la pliometr\u00eda, para aumentar la potencia explosiva, algo esencial en las MMA.<\/p>\n<p>Debes comenzar aprendiendo la t\u00e9cnica b\u00e1sica del peso muerto, luego pasar a los encogimientos de hombros con potencia, donde levantas la barra y en el mismo movimiento encoges la barra y saltas impuls\u00e1ndote explosivamente desde el suelo con los pies\/dedos de los pies.<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/4fvu86sQQN0?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>Los Tirones Altos son una buena progresi\u00f3n despu\u00e9s de los encogimientos de hombros. Levanta la barra con la espalda recta, extiende las caderas explosivamente y luego tira de la barra lo m\u00e1s alto posible hacia la barbilla.<\/p>\n<p>Luego, pasa a la limpieza.<br \/>\nDebes usar un agarre de gancho. Primero, enganchas el pulgar alrededor de la barra y luego lo sujetas con el resto de los dedos encima (dos dedos tocando el pulgar y dos sobre la barra).<\/p>\n<p>Mantenga los codos apuntando hacia afuera en la posici\u00f3n inicial y agarre la barra con un ancho apenas mayor que el ancho de los hombros.<br \/>\n1. Conduce con los pies<br \/>\n2. Cuando la barra se acerque a la altura de la rodilla, empuja con las caderas; aqu\u00ed es donde realmente debes ejercer el m\u00e1ximo esfuerzo.<br \/>\n3. Sigue tirando de la barra hacia arriba.<br \/>\n4. Gira los codos desde arriba de la barra hacia abajo, elev\u00e1ndolos lo m\u00e1s alto posible; los tr\u00edceps deben estar paralelos al suelo. Al mismo tiempo, baja ligeramente la altura de la barra, flexionando las piernas y abriendo ligeramente la postura.<\/p>\n<p>Un \u00faltimo consejo: intenta agarrar la barra por encima del pecho. Tus manos deben soportar muy poca fuerza\/peso.<\/p>\n<p>Para ilustrar la importancia del agarre de gancho, aqu\u00ed estoy intentando levantar 80 kg con un agarre normal.<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/1SeqGg3Er2I?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>Y aqu\u00ed estoy yo usando un agarre de gancho:<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/FFN00wefve8?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>Todav\u00eda necesito poner mis codos m\u00e1s arriba, como este tipo:<br \/>\n<a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/06\/powerclean.jpg\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"951\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/articulos-de-mma\/acondicionamiento-de-mma\/limpiezas-de-potencia\/powerclean\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/06\/powerclean.jpg?fit=410%2C335&amp;ssl=1\" data-orig-size=\"410,335\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;}\" data-image-title=\"PowerClean\" data-image-description=\"&lt;p&gt;Power clean&lt;\/p&gt;\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/06\/powerclean.jpg?fit=410%2C335&amp;ssl=1\" class=\"alignnone size-full wp-image-951\" alt=\"T\u00e9cnica de Power Clean\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/06\/powerclean.jpg?resize=410%2C335\" width=\"410\" height=\"335\" \/><\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Olympic Lifting &#8211; Power Cleans I am by no means an expert &#8211; I will add more detail here as I learn more. Train at your own risk. These are the best exercise, along with plyometrics, to increase explosive power. Something that&#8217;s essential in MMA. You should start by learning basic deadlift technique, then move [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"parent":502,"menu_order":0,"comment_status":"open","ping_status":"open","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_wpcom_ai_launchpad_about_page":false,"_wpcom_ai_launchpad_gallery_page":false,"_wpcom_ai_launchpad_contact_page":false,"_wpcom_ai_launchpad_events_page":false,"_wpcom_ai_launchpad_video_page":false,"_wpcom_ai_launchpad_portfolio_piece":false,"footnotes":""},"class_list":["post-504","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Power Cleans - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/es\/articulos-de-mma\/acondicionamiento-de-mma\/limpiezas-de-potencia\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Power Cleans - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Olympic Lifting &#8211; Power Cleans I am by no means an expert &#8211; I will add more detail here as I learn more. Train at your own risk. These are the best exercise, along with plyometrics, to increase explosive power. Something that&#8217;s essential in MMA. You should start by learning basic deadlift technique, then move [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/es\/articulos-de-mma\/acondicionamiento-de-mma\/limpiezas-de-potencia\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:modified_time\" content=\"2014-01-08T18:19:23+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/06\/powerclean.jpg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data1\" content=\"2 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Power Cleans - Blog de Fitness y MMA - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/es\/articulos-de-mma\/acondicionamiento-de-mma\/limpiezas-de-potencia\/","og_locale":"es_ES","og_type":"article","og_title":"Power Cleans - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Olympic Lifting &#8211; Power Cleans I am by no means an expert &#8211; I will add more detail here as I learn more. Train at your own risk. These are the best exercise, along with plyometrics, to increase explosive power. Something that&#8217;s essential in MMA. You should start by learning basic deadlift technique, then move [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/es\/articulos-de-mma\/acondicionamiento-de-mma\/limpiezas-de-potencia\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_modified_time":"2014-01-08T18:19:23+00:00","og_image":[{"url":"http:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/06\/powerclean.jpg","type":"","width":"","height":""}],"twitter_card":"summary_large_image","twitter_site":"@MMATraining1980","twitter_misc":{"Tiempo de lectura":"2 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/mma-articles\/mma-conditioning\/power-cleans\/","url":"https:\/\/blackbeltwhitehat.com\/mma-articles\/mma-conditioning\/power-cleans\/","name":"Power Cleans - Blog de Fitness y MMA - BlackBeltWhiteHat.com","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/mma-articles\/mma-conditioning\/power-cleans\/#primaryimage"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/mma-articles\/mma-conditioning\/power-cleans\/#primaryimage"},"thumbnailUrl":"http:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/06\/powerclean.jpg","datePublished":"2013-06-29T15:14:37+00:00","dateModified":"2014-01-08T18:19:23+00:00","breadcrumb":{"@id":"https:\/\/blackbeltwhitehat.com\/mma-articles\/mma-conditioning\/power-cleans\/#breadcrumb"},"inLanguage":"es","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/mma-articles\/mma-conditioning\/power-cleans\/"]}]},{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/blackbeltwhitehat.com\/mma-articles\/mma-conditioning\/power-cleans\/#primaryimage","url":"http:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/06\/powerclean.jpg","contentUrl":"http:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/06\/powerclean.jpg"},{"@type":"BreadcrumbList","@id":"https:\/\/blackbeltwhitehat.com\/mma-articles\/mma-conditioning\/power-cleans\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blackbeltwhitehat.com\/"},{"@type":"ListItem","position":2,"name":"MMA","item":"https:\/\/blackbeltwhitehat.com\/mma-articles\/"},{"@type":"ListItem","position":3,"name":"MMA Conditioning","item":"https:\/\/blackbeltwhitehat.com\/mma-articles\/mma-conditioning\/"},{"@type":"ListItem","position":4,"name":"Power Cleans"}]},{"@type":"WebSite","@id":"https:\/\/blackbeltwhitehat.com\/en\/#website","url":"https:\/\/blackbeltwhitehat.com\/en\/","name":"Blog de fitness y MMA - BlackBeltWhiteHat.com","description":"Blog de fitness, MMA y nutrici\u00f3n del Reino Unido","publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blackbeltwhitehat.com\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"es"},{"@type":"Organization","@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization","name":"Blog de fitness y MMA - BlackBeltWhiteHat.com","url":"https:\/\/blackbeltwhitehat.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","width":352,"height":352,"caption":"Fitness & MMA Blog - BlackBeltWhiteHat.com"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","https:\/\/x.com\/MMATraining1980"]}]}},"jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/P2Sx3t-88","jetpack-related-posts":[{"id":838,"url":"https:\/\/blackbeltwhitehat.com\/es\/articulos-de-mma\/acondicionamiento-de-mma\/los-10-mejores-ejercicios-para-mma\/","url_meta":{"origin":504,"position":0},"title":"Top 10 Exercises for MMA [2026]","author":"Dave","date":"noviembre 20, 2013","format":false,"excerpt":"Top 10 Exercises for MMA [2026] This is my best go at creating a top 10 MMA Exercises but remember that everyone is different and your strength and conditioning should be secondary to actual MMA Training. 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Llave de brazo\u2026","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/IwIBm7dz3YA\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":217,"url":"https:\/\/blackbeltwhitehat.com\/es\/aptitud-fisica\/sistema-de-entrenamiento\/","url_meta":{"origin":504,"position":4},"title":"Fuerza y acondicionamiento f\u00edsico en MMA (PDF): de principiante a avanzado","author":"Dave","date":"febrero 28, 2013","format":false,"excerpt":"EJERCICIO BAJO SU PROPIO RIESGO Sistema ULTIMMA 100 Rutina de ejercicios en casa o en el gimnasio Ejercicio bajo su propio riesgo Etapa 1: Desarrollar una base de fuerza y t\u00e9cnica Esta etapa implica ejercicios con peso corporal de mayor n\u00famero de repeticiones para establecer una base de fuerza y aptitud f\u00edsica general Para empezar, la duraci\u00f3n no es\u2026","rel":"","context":"Con 2 comentarios","block_context":{"text":"Con 2 comentarios","link":"https:\/\/blackbeltwhitehat.com\/es\/aptitud-fisica\/sistema-de-entrenamiento\/#comments"},"img":{"alt_text":"Workout System","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/02\/ultimatemma.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":191,"url":"https:\/\/blackbeltwhitehat.com\/es\/resenas\/revision-de-la-barra-de-dominadas-power-bar-en-la-puerta\/","url_meta":{"origin":504,"position":5},"title":"Barra de dominadas PowerBar2 DoorFrame","author":"Dave","date":"febrero 4, 2013","format":false,"excerpt":"Rese\u00f1a de PowerBar2. Comprada en Amazon por 23,60 \u00a3. Estoy muy impresionado con esta barra de dominadas; est\u00e1 hecha de metal soldado y es muy robusta y resistente. Vivo en una casa adosada de protecci\u00f3n oficial (no s\u00e9 si esto sea relevante...) y encaj\u00f3 perfectamente en el marco de mi puerta. El dise\u00f1o es en voladizo\u2026","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/c8JFNxJWQqo\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/pages\/504","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/comments?post=504"}],"version-history":[{"count":6,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/pages\/504\/revisions"}],"predecessor-version":[{"id":1363,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/pages\/504\/revisions\/1363"}],"up":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/pages\/502"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/media?parent=504"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}