{"id":11837,"date":"2020-11-12T14:34:46","date_gmt":"2020-11-12T14:34:46","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=11837"},"modified":"2020-11-12T14:34:46","modified_gmt":"2020-11-12T14:34:46","slug":"tutorial-de-power-clean-levantamiento-olimpico-ejercicio-de-crossfit","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2020\/11\/12\/tutorial-de-power-clean-levantamiento-olimpico-ejercicio-de-crossfit\/","title":{"rendered":"Tutorial de Power Clean: levantamiento ol\u00edmpico y ejercicios de CrossFit"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Gu\u00eda para principiantes del Power Clean<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Maximiza la fuerza y potencia de todo tu cuerpo con un movimiento de entrenamiento de fuerza altamente funcional. El power clean es un entrenamiento ol\u00edmpico avanzado de levantamiento de potencia que utiliza el movimiento de muchos m\u00fasculos y la coordinaci\u00f3n. Debes asegurarte de tener el entrenamiento y el nivel de habilidad adecuados debido a su dificultad, pero sin duda obtendr\u00e1s numerosos beneficios con este ejercicio.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh4.googleusercontent.com\/DnRdw8rmCf9bthdyFRCVOznM_0MBN8eWoE3Ht4BqmMPL7CVge4f8gmvb4icfGfyHE92mie-1wlXnwNKcljRNYKMqAFsHSPyzQ1nhV8mRwwoY4yCKk5ttIKKtAcW_fz4yXQ\" alt=\"t\u00e9cnica de limpieza de potencia\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">El entrenamiento fue dise\u00f1ado por <a href=\"https:\/\/www.burgenerstrength.com\/\">Mike Burgener<\/a>, entrenador de Halterofilia de Nivel 5 de EE. UU., dise\u00f1ado para desarrollar potencia en todo el cuerpo. Dominar la cargada de potencia comienza con un conocimiento profundo de la t\u00e9cnica. Iniciar el entrenamiento a ciegas puede provocar lesiones, as\u00ed que aseg\u00farate de seguir estos 5 pasos:<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1. Prep\u00e1rese para levantar<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El primer paso del power clean es el primer tir\u00f3n y levantar la barra justo por encima de las rodillas.&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Comience par\u00e1ndose con los pies separados a la altura de las caderas y coloque la barra a sus pies de modo que sus espinillas toquen la barra.<\/li><li>Con los brazos rectos y las rodillas ligeramente flexionadas, col\u00f3quese en posici\u00f3n de sentadilla y agarre la barra con agarre superior.\u00a0<\/li><li>Levanta el pecho y mant\u00e9n el contacto visual con lo que est\u00e1 frente a ti, luego alarga la columna hasta que las caderas queden ligeramente por debajo del nivel de los hombros.<\/li><li>Contraiga el centro del cuerpo, levante el pecho, lleve lentamente las caderas hacia adelante y las rodillas hacia atr\u00e1s y levante la barra ligeramente por encima de las rodillas.<\/li><\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">2. Posici\u00f3n de suspensi\u00f3n a media pierna<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Este paso te prepara para el esfuerzo ideal para levantar la barra hacia arriba.&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Mientras levantas la barra mientras te pones de pie, contin\u00faa levantando hasta que la barra llegue a tus muslos.<\/li><li>Mantenga la espalda en posici\u00f3n recta y los hombros sobre la barra y las caderas.\u00a0<\/li><li>Tu peso debe estar en los talones y el core debe estar contra\u00eddo. Es entonces cuando te preparas para empujar contra el suelo y extender las caderas para el segundo tir\u00f3n.<\/li><\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">3. Segundo tir\u00f3n<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">El segundo tir\u00f3n es el tir\u00f3n acelerado en un movimiento de salto y encogimiento de hombros.<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Desde la posici\u00f3n de suspensi\u00f3n a media pierna, impulsa las caderas y aseg\u00farate de que las rodillas est\u00e9n rectas. Luego, extiende los tobillos hasta casi saltar del suelo mientras acercas la barra al pecho.<\/li><li>La barra debe sentirse como si estuviera ganando impulso, y luego eleva el hombro y flexiona los codos mientras los tiras hacia adelante.<\/li><li>Ahora deber\u00edas estar realizando el movimiento de encogimiento de hombros potente que te prepara para una captura segura.<\/li><\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">4. Atrapar<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Esta fase del power clean consiste en sujetar la barra de forma deliberada y r\u00e1pida.<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>A medida que la barra alcanza su altura m\u00e1xima a la altura de los hombros, coloca el cuerpo debajo de ella r\u00e1pidamente. Mant\u00e9n la vista al frente mientras el torso permanece erguido en posici\u00f3n de media sentadilla.<\/li><li>Al realizar este movimiento, mueva los codos hacia adelante, debajo de la barra. Su agarre en la barra debe ser relajado y las mu\u00f1ecas apuntan hacia arriba.\u00a0<\/li><li>Toma la barra y d\u00e9jala reposar sobre la parte delantera de tus hombros, y lentamente ponte de pie.\u00a0<\/li><\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">5. Liberaci\u00f3n<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">El paso final implica bajar la barra desde la posici\u00f3n de pie.<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Con el peso sobre los hombros, b\u00e1jalo al suelo con un movimiento controlado y lento.<\/li><li>Las rodillas deben doblarse lentamente y la espalda debe quedar paralela al suelo mientras sueltas la barra.<\/li><\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">* Los atletas con placas de goma que protegen el piso generalmente dejar\u00e1n caer la barra en la posici\u00f3n de pie.<\/p>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">Dominando el entrenamiento Power Clean<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ahora que comprendes mejor cada movimiento de power clean, puedes dominar el entrenamiento. Aseg\u00farate de calentar caderas, mu\u00f1ecas y tobillos antes de comenzar el power clean. Es muy recomendable practicar cada paso por separado; as\u00ed podr\u00e1s trabajar el movimiento de cuerpo completo con fluidez.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para evitar <a href=\"https:\/\/ericcressey.com\/strength-training-programthe-7-most-common-power-clean-technique-mistakes\">arriesgando una lesi\u00f3n<\/a>, Aprende los movimientos b\u00e1sicos con un entrenador personal hasta que te sientas completamente c\u00f3modo realizando el power clean por tu cuenta. Hacer el entrenamiento frente a un espejo es una excelente manera de comprobar la alineaci\u00f3n de tu cuerpo y asegurarte de que tus movimientos se realizan de forma segura. Tambi\u00e9n es recomendable limitar este entrenamiento a solo una vez por semana.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prueba el power clean y aprovecha los beneficios que este entrenamiento te ofrece para todo el cuerpo. Sin duda, puedes aumentar tu fuerza, as\u00ed como mejorar la potencia y la producci\u00f3n de fuerza.\u00a0<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/11\/powerclean.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"455\" height=\"262\" data-attachment-id=\"11840\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/powerclean-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/11\/powerclean.gif?fit=455%2C262&amp;ssl=1\" data-orig-size=\"455,262\" 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;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"powerclean\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/11\/powerclean.gif?fit=455%2C262&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/11\/powerclean.gif?resize=455%2C262&#038;ssl=1\" alt=\"\" class=\"wp-image-11840\" \/><\/a><figcaption>Imagen de \u2013 <a href=\"https:\/\/thumbs.gfycat.com\/CreamyPessimisticCaterpillar-size_restricted.gif\" rel=\"nofollow\">https:\/\/thumbs.gfycat.com\/CreamyPessimisticCaterpillar-size_restricted.gif<\/a><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Biograf\u00eda del autor:<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Jacob Edwards-Bytom<\/strong> es el Director de Comercio Electr\u00f3nico en <a href=\"http:\/\/made4fighters.com\/\">Hecho para luchadores<\/a> y <a href=\"https:\/\/bytomic.com\/\">Byt\u00f3mico<\/a>, dos de los principales proveedores de equipos para artes marciales del Reino Unido. La empresa dise\u00f1a y vende ropa y equipo de entrenamiento para artistas marciales, incluyendo... <a href=\"https:\/\/made4fighters.com\/punching-bags\/\">sacos de boxeo<\/a>, guantes y espinilleras.<\/p>","protected":false},"excerpt":{"rendered":"<p>Beginner\u2019s Guide to the Power Clean Maximize your full-body strength and power with a strength-training movement that\u2019s highly functional. The power clean is an advanced Olympic powerlifting workout that utilizes the movement of many muscles and coordination skills. You should ensure the proper coaching and skill level due to the level of difficulty, but you\u2019ll [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[5189,12504],"tags":[104722,784152946,34941026,56232],"class_list":["post-11837","post","type-post","status-publish","format-standard","hentry","category-fitness","category-mma","tag-crossfit","tag-fitness","tag-mma-2","tag-strength"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Power Clean Tutorial - Olympic Lifting &amp; Crossfit Exercise - 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\/2020\/11\/12\/tutorial-de-power-clean-levantamiento-olimpico-ejercicio-de-crossfit\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Power Clean Tutorial - Olympic Lifting &amp; Crossfit Exercise - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Beginner\u2019s Guide to the Power Clean Maximize your full-body strength and power with a strength-training movement that\u2019s highly functional. The power clean is an advanced Olympic powerlifting workout that utilizes the movement of many muscles and coordination skills. You should ensure the proper coaching and skill level due to the level of difficulty, but you\u2019ll [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/es\/2020\/11\/12\/tutorial-de-power-clean-levantamiento-olimpico-ejercicio-de-crossfit\/\" \/>\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:published_time\" content=\"2020-11-12T14:34:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/lh4.googleusercontent.com\/DnRdw8rmCf9bthdyFRCVOznM_0MBN8eWoE3Ht4BqmMPL7CVge4f8gmvb4icfGfyHE92mie-1wlXnwNKcljRNYKMqAFsHSPyzQ1nhV8mRwwoY4yCKk5ttIKKtAcW_fz4yXQ\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Power Clean Tutorial - Olympic Lifting &amp; Crossfit Exercise - Fitness &amp; MMA Blog - 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\/2020\/11\/12\/tutorial-de-power-clean-levantamiento-olimpico-ejercicio-de-crossfit\/","og_locale":"es_ES","og_type":"article","og_title":"Power Clean Tutorial - Olympic Lifting &amp; Crossfit Exercise - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Beginner\u2019s Guide to the Power Clean Maximize your full-body strength and power with a strength-training movement that\u2019s highly functional. 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Building explosive power, is arguably the quickest way to up your MMA and BJJ game. 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It doesn\u2019t matter how much time you spend in the ring, performing the same moves over and over again will only get you so far. 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