Preparação do Clean: apresentando o Clean – parte 2

Preparação do Clean

Comece a praticar o Clean com uma barra e anilhas técnicas de maneira que o total de peso não ultrapasse 20kg. É muito comum ver iniciantes praticarem com muito peso, o que não é o ideal. Ao começar com pouco peso, o atleta se concentra na técnica do movimento, uma vez que fica mais difícil controlar o movimento com atenção. O uso de muito peso pode mascarar erros na técnica dos movimentos.
Se você não pode executar o movimento de forma consistente sem o uso de peso o seu progresso com carga pode ficar comprometido. Quando isso acontece, suas falhas só podem ser diagnosticadas e corrigidas de volta em cargas de treinamento, o que equivale a começar do início. Não perca seu tempo por estar com pressa para levantar grandes cargas. Se a box que você treina não possui barra ou anilhas técnicas você pode começar usando um bastão de PVC, anilhas de madeira ou mesmo um cabo de vassoura.

Protegendo o punho

Colocar fita ou munhequeira nos punhos pode ajudar com o desconforto na posição racked. Proteja a pele do polegar com fita de tecido atlético, ou esparadrapo, na posição hook grip. Para aumentar a aderência, passe nas mãos e punhos o chalk (carbonato de magnésio) disponível na maioria das lojas de artigos esportivos.

Hook Grip

O hook grip ajuda muito na evolução da sua capacidade de levantamento. Embora inicialmente desconfortável, até mesmo doloroso, com a prática, o hook grip passa ser uma posição natural.
Empurre as mãos para baixo com força na barra e, em seguida, alcance em torno do polegar. O dedo indicador, o do meio e o anelar abraçam o dedão. O dedo mindinho, incapaz de encobrir o polegar permanece enrolado em torno da barra. Dependendo do tamanho da sua mão, o seu dedo anelar pode ou não ser capaz de abraçar o polegar.
Com uma carga, a barra não fica na mão, mas pendurada pelos dedos. O hook grip pode eventualmente aumentar seu Clean em 50 por cento ou mais!

screen-shot-2017-01-03-at-12-16-24

Posição dos pés e das mãos

Comece com as pernas e os pés diretamente sob os quadris. Esta postura é ligeiramente mais estreita do que uma posição de agachamento. Os contornos de giz na foto abaixo, mostram os contornos dos pés das posições inicial e de catch ou de agachamento. A posição de partida é para a frente e mais estreita (traçado interno) do que a postura de ‘catch’ (traçado externo).
As mãos devem segurar a barra numa distância maior que a largura dos ombros para não interferir no movimento das pernas, ao puxar a barra do chão. Em última análise, a posição da mão será determinada ajustando o punho para que a barra atinja o ponto de explosão onde você terá capacidade máxima de extensão do quadril e perna. Mais sobre isso na parte 3 desse artigo.

screen-shot-2017-01-03-at-12-16-32

O Rack

Observe na figura abaixo que o peso está apoiado diretamente no peito e ombros, e os cotovelos estão apontando para a frente. Esta é a postura chamada racked. Crítica para levantamento de peso olímpico (LPO), exige e melhora a flexibilidade do punho e do ombro.
Pratique a posição do rack com uma carga moderada em um rack de agachamento. Estenda a mão para a barra, empurrando os ombros e peito para cima e para fora para depois passar os ombros debaixo da barra, descansando-a no canal formado pelo peito e ombros. Mantenha o grip solto, com vários dedos possivelmente saindo da barra. Nessa hora, as mãos estão apenas dando suporte à barra.
Com a barra presa no ombros, levante-a para tirá-la alguns centímetros do rack de agachamento, expondo os ombros, peito e punhos.
Com a prática regular, qualquer pessoa pode aprender o rack da barra e até chegar a níveis aceitáveis de conforto com a posição. Sem esta técnica, o desenvolvimento do seu Clean será dramaticamente limitado.

screen-shot-2017-01-03-at-12-29-10

 

Largando a Barra

Quando um levantamento não sai como planejado, e isso acontece regularmente, você precisa ser capaz de soltar a barra. Treine antes, para se certificar de que é capaz de soltar a barra tanto no fundo do agachamento, como no topo do levantamento.
Na posição final de agachamento você precisa afastar os joelhos e empurrar a barra para a frente, deixando cair para o chão. Abaixe os cotovelos que a barra cai do rack. Mantenha suas mãos perto da barra para controlar sua fase descendente.
Quando a barra estiver em cima dos ombros basta abaixar os cotovelos e girar os punhos ligeiramente. Novamente você vai querer manter suas mãos levemente sobre a barra para controlar sua descida e para garantir que a barra não caia e volte para cima de você.

screen-shot-2017-01-03-at-12-29-22       screen-shot-2017-01-03-at-12-29-17

 

 

 

 

 

 

 

Para mais informações e dicas, veja o nosso video:

 

⭐Se increva no noso canal do Youtube.

E aguardem a parte 3 desse artigo na semana que vem!

Boa semana a todos e bom treino 😉

Natália Kostek

📷 Instagram: http://instagram.com/natikostek
🐤 Twitter: http://twitter.com/nataliakostek
👍 Facebook: http://facebook.com/natkostek
📬 Email: natalia@crossfitjb.com

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