{"id":2455,"date":"2022-10-07T19:55:45","date_gmt":"2022-10-07T19:55:45","guid":{"rendered":"http:\/\/training.sigueenmovimiento.com\/app\/?p=2455"},"modified":"2023-04-20T01:09:33","modified_gmt":"2023-04-20T01:09:33","slug":"hang-power-cleans","status":"publish","type":"post","link":"https:\/\/training.sigueenmovimiento.com\/app\/equipment\/barbell\/hang-power-cleans\/","title":{"rendered":"Hang power clean"},"content":{"rendered":"\n<figure class=\"wp-block-video\"><video autoplay controls loop src=\"https:\/\/training.sigueenmovimiento.com\/app\/wp-content\/uploads\/2022\/10\/barbell\/Hang%20Power%20Cleans%20-%20Barbell.mp4\"><\/video><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p>Un ejercicio multiarticular de alta intensidad que involucra la realizaci\u00f3n de una carga desde una posici\u00f3n suspendida hasta una posici\u00f3n de pie con la ayuda de una extensi\u00f3n explosiva de cadera, rodillas y tobillos. Este movimiento se realiza en tres fases principales: el primer tir\u00f3n o &#8220;pull&#8221;, la transici\u00f3n o &#8220;catch&#8221; y el levantamiento o &#8220;lift&#8221;.<\/p>\n\n\n\n<p>En t\u00e9rminos de la direcci\u00f3n craneal-caudal del movimiento, el Hang Power Clean comienza con una posici\u00f3n de pie con los pies separados a la anchura de los hombros y la barra en posici\u00f3n de suspensi\u00f3n en el frente del cuerpo. El movimiento comienza con una flexi\u00f3n de cadera y rodilla para cargar la musculatura posterior e inferior del cuerpo, seguido por una extensi\u00f3n explosiva de cadera, rodillas y tobillos para levantar la barra hacia la barbilla. En la transici\u00f3n, el atleta debe rotar los codos y recibir la barra en una posici\u00f3n en cuclillas para estabilizarla en la parte superior de la clav\u00edcula. Finalmente, en la fase de levantamiento, se extienden las caderas, rodillas y tobillos para ponerse de pie con la barra en posici\u00f3n de rack.<\/p>\n\n\n\n<p>Durante este ejercicio, se activan una gran cantidad de m\u00fasculos a lo largo de todo el cuerpo. Los <strong>principales m\u00fasculos involucrados<\/strong> en la fase de &#8220;pull&#8221; incluyen el trapecio superior, el romboides, el deltoides posterior, los erectores espinales, los isquiotibiales, los gl\u00fateos, los cu\u00e1driceps y los gemelos. En la fase de transici\u00f3n o &#8220;catch&#8221;, los m\u00fasculos que predominan son el trapecio inferior, el deltoides medio, el trapecio superior, el trapecio inferior, el redondo mayor y el infraespinoso. En la fase de levantamiento o &#8220;lift&#8221;, los m\u00fasculos principales son los cu\u00e1driceps, gl\u00fateos, isquiotibiales, erectores espinales, abdominales y los trapecios.<\/p>\n\n\n\n<p>Es un ejercicio que requiere un nivel de condici\u00f3n f\u00edsica intermedio o avanzado. Para ejecutarlo correctamente, es necesario tener una buena movilidad y estabilidad de la cadera, rodillas y tobillos, adem\u00e1s de una fuerza suficiente en los m\u00fasculos de la espalda, piernas y hombros para realizar la carga y la extensi\u00f3n explosiva. Adem\u00e1s, es importante tener una buena t\u00e9cnica de levantamiento para evitar lesiones y maximizar los beneficios del ejercicio. Los principiantes pueden empezar con una versi\u00f3n simplificada del ejercicio, como el Hang Clean o el Power Clean, y trabajar gradualmente hasta el Hang Power Clean a medida que adquieren la fuerza y la t\u00e9cnica adecuadas.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Levantamiento ol\u00edmpico, halterofilia, fuerza, potencia de cuerpo entero.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_joinchat":[],"footnotes":""},"categories":[87,69],"tags":[88],"class_list":["post-2455","post","type-post","status-publish","format-standard","hentry","category-barbell","category-equipment","tag-barbell"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hang power clean | Training<\/title>\n<meta name=\"description\" content=\"Sigue en Movimiento, formaci\u00f3n virtual especializada 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