{"id":2463,"date":"2022-10-07T21:21:21","date_gmt":"2022-10-07T21:21:21","guid":{"rendered":"http:\/\/training.sigueenmovimiento.com\/app\/?p=2463"},"modified":"2023-04-16T20:10:09","modified_gmt":"2023-04-16T20:10:09","slug":"jalon-alto-barra-colgando","status":"publish","type":"post","link":"https:\/\/training.sigueenmovimiento.com\/app\/equipment\/barbell\/jalon-alto-barra-colgando\/","title":{"rendered":"Barbell hang clean high pull"},"content":{"rendered":"\n<figure class=\"wp-block-video\"><video autoplay controls loop src=\"https:\/\/training.sigueenmovimiento.com\/app\/wp-content\/uploads\/2022\/10\/barbell\/Hanging%20High%20Pulls%20-%20Barbell.mp4\"><\/video><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p>Un movimiento compuesto que implica la elevaci\u00f3n de una barra desde la posici\u00f3n de hang, seguido de un tir\u00f3n explosivo hacia arriba hasta la clav\u00edcula, con una extensi\u00f3n de cadera, rodillas y tobillos para levantar los talones del suelo. Es una variante del clean and Jerk que se utiliza com\u00fanmente en la halterofilia y en el entrenamiento de fuerza funcional.<\/p>\n\n\n\n<p>En t\u00e9rminos de la descripci\u00f3n del movimiento de cabeza a pies, comienza con el cuerpo en posici\u00f3n de pie, los pies separados al ancho de los hombros, las rodillas ligeramente flexionadas y la barra sostenida en posici\u00f3n de hang delante de los muslos. Desde esta posici\u00f3n inicial, se lleva la barra hacia arriba a lo largo del cuerpo, manteniendo los codos elevados, cerca del cuerpo y con una aceleraci\u00f3n explosiva, llegando hasta la altura de la clav\u00edcula. A medida que la barra sube, se produce una extensi\u00f3n de cadera y tobillos, lo que permite levantar los talones del suelo.<\/p>\n\n\n\n<p>En t\u00e9rminos de la <strong>musculatura involucrada<\/strong>, es un ejercicio de cuerpo completo que involucra principalmente la musculatura de la cadena posterior, los cu\u00e1driceps, los gl\u00fateos, los m\u00fasculos del core, los m\u00fasculos del antebrazo y los deltoides. Durante la fase de elevaci\u00f3n de la barra, los m\u00fasculos de la cadena posterior, incluyendo los m\u00fasculos erectores de la columna vertebral, los gl\u00fateos y los isquiotibiales, se contraen para extender la cadera y generar la fuerza necesaria para elevar la barra. Los m\u00fasculos del cu\u00e1driceps tambi\u00e9n se activan para estabilizar las rodillas durante la fase de elevaci\u00f3n de la barra.<\/p>\n\n\n\n<p>Adem\u00e1s, los m\u00fasculos del core, incluyendo los abdominales, los oblicuos y los m\u00fasculos de la espalda baja, se activan para estabilizar la columna vertebral durante la fase de elevaci\u00f3n de la barra. Los m\u00fasculos del antebrazo tambi\u00e9n se activan durante la fase de elevaci\u00f3n de la barra para sostener la barra y mantenerla en su posici\u00f3n.<\/p>\n\n\n\n<p>En t\u00e9rminos de la condici\u00f3n f\u00edsica necesaria, se considera un ejercicio avanzado que requiere una buena forma t\u00e9cnica y una base s\u00f3lida en fuerza y estabilidad. Se recomienda que los principiantes trabajen en movimientos m\u00e1s b\u00e1sicos antes de intentar este ejercicio. Para los entrenadores avanzados y los atletas, se puede utilizar como un ejercicio de alta intensidad para mejorar la fuerza explosiva, la potencia y la resistencia.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fuerza, potencia de cuerpo entero, jal\u00f3n, anterior, posterior, levantamientos ol\u00edmpicos.<\/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-2463","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>Barbell hang clean high pull | Training<\/title>\n<meta name=\"description\" content=\"Sigue en Movimiento, formaci\u00f3n virtual especializada en tecnolog\u00edas y ciencias 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