Ya hemos revisado la técnica del Snatch y como se puede trabajar fragmentando toda su ejecución. En esta oportunidad enfocaremos nuestra atención en el Clean, algo que les podrá ayudar a seguir mejorando.
La mayoría de los ejercicios trabajados en CrossFit requieren un esfuerzo grande convirtiéndolos en “Power” en donde se caracteriza la explosión de fuerza con una carga que oscila entre 70%-80% del PR, pero si nos devolvemos un poco, veremos que este tipo de trabajo es mas demandante para el atleta de levantamiento olímpico y la carga de trabajo en este punto es menor a la que logra en un movimiento en Squat (abajo).
Ya teniendo esto presente la recomendación básica es acostumbrar a nuestro cuerpo a entrenar en Squat los trabajos de fuerza para aumentar la fortaleza en esta posición y por ende el trabajo que ya hemos hablado en artículos anteriores sobre la sentadilla profunda. Ganaremos más confianza con cargas de trabajo máximo, fortaleceremos la zona de la espalda baja que asegurara un movimiento más eficiente, un buen trabajo de extensión que al ser ejecutado con cargas inferiores será mas cómodo y por ultimo pero no menos importante la capacidad de trabajar la posición de los pies (Landing Position).
Bueno pasemos a los ejercicios que nos ayudara a mejorar nuestro Clean y todas sus modificaciones, a divertirse
Clean Squat + Front Squat
Con este ejercicio buscamos mejorar la posición de recepción, estimulando el ajuste de nuestra zona lumbar y a su vez mejorando la fuerza de la pierna para cargas más elevadas. La características de este ejercicio es que no podrá ser trabajado por encima del 90% del PR en Clean, la recomendación es entre el 65%-75%, con series de 4 a 8 y repeticiones entre 4 y 2.
Hiper Clean Squat
Para este ejercicio trabajaremos sobre una plataforma para los pies, la cual haga que la altura de la barra sea inferior a la mitad de las tibia, podrías utilizar unos discos y unos cauchos del gimnasio. Con este ejercicio buscaremos hacer más énfasis en la posición de salida para fortalecer la zona de los isquiotibiales y la zona lumbar. Es muy importante que la parte inicial del movimiento sea controlada para concentrar la fuerza en las piernas. En esta ocasión la carga puede ser mayor llegando al 90%, las series están entre 4 a 2 y repeticiones entre las 4 y 1.
Pull Clean + Hang Clean Squat
Para este ejercicio pasaremos nuestra atención en el entrenamiento de la extensión (con énfasis en el trapecio) buscando mejorar este aspecto fundamental en los trabajos con cargas mayores. Lo fundamental es poder hacer los halones (pulls) lo más dinámicos y técnicos posibles, siempre teniendo la barra lo más cerca posible de nuestro cuerpo. La carga para este ejercicio se ubica entre el 70% al 80%, para que sea lo más técnico y explosivo posible con series entre 4 a 6 y repeticiones entre las 4 a 2.
Clean from Blocks
Ubicando la barra a la altura superior de las rodillas con ayuda de unos soportes para la barra, este ejercicio es muy similar al anterior pero la diferencia radica en que ya podemos relajar la espalda baja y el agarre, estimulando nuestro cuerpo para que sea capaz de relajarse y volver a activarse con cada repetición. Esto es importante ya que no podemos siempre estar tensos con cada repetición, ya que nos fatigaremos mucho más rápido. Siempre existe una fase de relajación y activación en los movimientos, y por esto decimos que un atleta trabaja mas cómodo que otro. La carga de trabajo será entre el 75% al 95% del PR, con series de 4 a 2 y repeticiones entre las 4 a 1.
Ya dejamos 4 ejercicios que nos permitirán trabajar nuestro Clean, siempre trabajando en posición de Squat para seguir con el fortalecimiento de las piernas y la extensión adecuada con la barra pasando lo más cerca posible de nuestro cuerpo para no hacer un movimiento parabólico que nos arrojara la barra encima –una mala idea-.
OLY TIP: En mi experiencia con Levantamientos Olímpicos, el trabajo de fortalecimiento cobra bastante relevancia, ya que no solo podemos prestar atención a la técnica si nuestro cuerpo no está preparado para hacer un trabajo exigente. Por eso antes de iniciar y al finalizar cualquier sesión de entrenamiento recomiendo hacer trabajos de extensión de espalda en el GHD o en el Reverse Hyper, lo cual será una buena activación para el entrenamiento y para relajar post-entrenamiento.
Fuente: www.rxmagazine.co
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