{"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":"","footnotes":""},"class_list":["post-504","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - 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. 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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 - Fitness &amp; MMA Blog - 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 [2023]","author":"Dave","date":"noviembre 20, 2013","format":false,"excerpt":"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. Don't kill yourself doing strength exercises and then be useless in MMA classes. I used to warm up and do\u2026","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"img":{"alt_text":"Top 10 MMA Exercises","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/11\/top_10mma_exercises.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/11\/top_10mma_exercises.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/11\/top_10mma_exercises.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/11\/top_10mma_exercises.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/11\/top_10mma_exercises.png?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":1252,"url":"https:\/\/blackbeltwhitehat.com\/es\/aptitud-fisica\/programas-de-rutinas-de-entrenamiento\/","url_meta":{"origin":504,"position":1},"title":"Rutinas\/programas de entrenamiento f\u00edsico","author":"Dave","date":"enero 1, 2014","format":false,"excerpt":"Train at your own risk Always warm up with steady state cardio, some dynamic stretching, and at least one set of each exercise with a low\/no weight. Warming up reduces the risk of injury, and research suggests it actually increases your strength and power during the session. Basic Bodybuilding Style\u2026","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/saUmTcxhIXM\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":6850,"url":"https:\/\/blackbeltwhitehat.com\/es\/articulos-de-mma\/tecnica\/pelear-con-un-tipo-o-un-oponente-mas-grande\/","url_meta":{"origin":504,"position":2},"title":"Pelear contra un tipo o oponente m\u00e1s grande","author":"Dave","date":"mayo 30, 2017","format":false,"excerpt":"How to Fight a Bigger Guy and Win There's a lot of google searches for 'how to fight a bigger opponent' so I thought I would try and address the issue. 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Arm bar\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":5},"title":"Fuerza y acondicionamiento f\u00edsico en MMA (PDF): de principiante a avanzado","author":"Dave","date":"febrero 28, 2013","format":false,"excerpt":"EXERCISE AT YOUR OWN RISK ULTIMMA 100 System Home or gym Fitness Routine Exercise at your own risk Stage 1 - Build a Base of Strength & Technique This stage involves higher rep bodyweight exercises to establish a base of strength and general fitness To begin with, duration is not\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":[]}],"_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}]}}