{"id":552,"date":"2023-11-17T13:49:44","date_gmt":"2023-11-17T13:49:44","guid":{"rendered":"https:\/\/startersites.io\/blocksy\/daily-news\/?p=552"},"modified":"2025-03-03T14:33:58","modified_gmt":"2025-03-03T20:33:58","slug":"movilidad-de-sentadilla-frontal","status":"publish","type":"post","link":"https:\/\/prewodplus.com\/ro\/movilidad-de-sentadilla-frontal\/","title":{"rendered":"Front Rack Mobility"},"content":{"rendered":"<p>La movilidad en el front rack es crucial para una correcta t\u00e9cnica en ejercicios como el clean y el front squat. Mejora el rango de movimiento en hombros, mu\u00f1ecas y codos, permitiendo una posici\u00f3n m\u00e1s c\u00f3moda y estable. Ejercicios espec\u00edficos para la movilidad del front rack reducen la tensi\u00f3n muscular, previenen lesiones y optimizan el rendimiento. Incorporar una rutina de movilidad para el front rack te ayudar\u00e1 a levantar con mayor eficacia y seguridad, mejorando tu postura y fortaleciendo tu entrenamiento.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Mu\u00f1eca<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1.- <a href=\"https:\/\/youtu.be\/rlDrUfWv8jg?list=TLGGJz5Lxfh8HLcwODA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Wrist Warm Up<\/a><\/li>\n\n\n\n<li>2.- <a href=\"https:\/\/www.youtube.com\/watch?v=VrnL3Fk3dg8\" target=\"_blank\" rel=\"noreferrer noopener\">Elbows pumps<\/a><\/li>\n\n\n\n<li>3.- <a href=\"https:\/\/www.youtube.com\/watch?v=RDCr-h1S38I\" target=\"_blank\" rel=\"noreferrer noopener\">Isometric Shoulder Drill<\/a><\/li>\n\n\n\n<li>4.- <a href=\"https:\/\/www.youtube.com\/watch?v=mJ69YTOQ3ks\" target=\"_blank\" rel=\"noreferrer noopener\">Rabbits Pose To Rock Back<\/a><\/li>\n\n\n\n<li>5.- <a href=\"https:\/\/www.youtube.com\/watch?v=h7JgAt5MGdE\" target=\"_blank\" rel=\"noreferrer noopener\">Pvc Prayer Strech<\/a><\/li>\n\n\n\n<li>6.- <a href=\"https:\/\/www.youtube.com\/watch?v=W_llg8YcgFk\" target=\"_blank\" rel=\"noreferrer noopener\">Band Assisted Front Rack Stretch<\/a><\/li>\n\n\n\n<li>7.- <a href=\"https:\/\/www.youtube.com\/watch?v=a5nBPPyg2oQ\" target=\"_blank\" rel=\"noreferrer noopener\">Front Rack PVC Stretch<\/a><\/li>\n\n\n\n<li>8.- <a href=\"https:\/\/www.youtube.com\/watch?v=GweNpmg1Fwg\" target=\"_blank\" rel=\"noreferrer noopener\">Tricep soft tissue<\/a><\/li>\n\n\n\n<li>9.- <a href=\"https:\/\/www.youtube.com\/shorts\/iPu_m-Ukem4\" target=\"_blank\" rel=\"noreferrer noopener\">Front Rack Opener<\/a><\/li>\n\n\n\n<li>10.- <a href=\"https:\/\/www.youtube.com\/shorts\/EV02a3AWi6I\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Lat Strech<\/a><\/li>\n\n\n\n<li>11.- <a href=\"https:\/\/www.youtube.com\/watch?v=0rviTmNC6f4\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Elbow Pumps<\/a><\/li>\n\n\n\n<li>12.- <a href=\"https:\/\/www.youtube.com\/shorts\/da6MDHmC7Yo\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Front Rack Floss<\/a><\/li>\n\n\n\n<li>13.- <a href=\"https:\/\/www.youtube.com\/shorts\/bnKPVWOGpXI\" target=\"_blank\" rel=\"noreferrer noopener\">Back Rack Hover<\/a><\/li>\n\n\n\n<li>14.- <a href=\"https:\/\/www.youtube.com\/shorts\/7U39oorWWR0\" target=\"_blank\" rel=\"noreferrer noopener\">Banded Rack front Rack Strech<\/a><\/li>\n\n\n\n<li>15.- <a href=\"https:\/\/www.youtube.com\/watch?v=lwAybZFwC6U\" target=\"_blank\" rel=\"noreferrer noopener\">Kettlebell Front Rack Carry<\/a><\/li>\n\n\n\n<li>16.- <a href=\"https:\/\/www.youtube.com\/watch?v=VrnL3Fk3dg8\" target=\"_blank\" rel=\"noreferrer noopener\">Elbows pumps<\/a><\/li>\n\n\n\n<li>17.- <a href=\"https:\/\/www.youtube.com\/watch?v=a9rqTzZaI7s\">Band Shoulder Dislocates<\/a><\/li>\n\n\n\n<li>18.- <a href=\"https:\/\/www.youtube.com\/watch?v=9wvjK5hyTIo\">Front Rack Stretch Elbows Upwards<\/a><\/li>\n\n\n\n<li>19.- <a href=\"https:\/\/www.youtube.com\/watch?v=DcL-HG85Hcg\">Heel Elevated Plate Overhead Squat (Drill)<\/a><\/li>\n\n\n\n<li>20.- <a href=\"https:\/\/www.youtube.com\/watch?v=DcL-HG85Hcg\">Heel Elevated Plate Overhead Squat<\/a><\/li>\n\n\n\n<li>21.- <a href=\"https:\/\/www.youtube.com\/watch?v=16sLRdXA5Ik\">Bench Lying Overhead Stretch<\/a><\/li>\n\n\n\n<li>22.- <a href=\"https:\/\/www.youtube.com\/watch?v=omWxfZWfPrM\">PVC Back Rotation<\/a><\/li>\n\n\n\n<li>23.- <a href=\"https:\/\/www.youtube.com\/watch?v=omWxfZWfPrM\">PCV Shoulders behind the neck rotations<\/a><\/li>\n\n\n\n<li>24.- <a href=\"https:\/\/www.youtube.com\/watch?v=Oy0mAfLY4uQ\">Box Shoulder Pails Rails<\/a><\/li>\n<\/ul>\n\n\n\n<p><strong>Hombro<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/youtu.be\/rlDrUfWv8jg?list=TLGGJz5Lxfh8HLcwODA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><a href=\"https:\/\/www.youtube.com\/watch?v=FY8SecANbd0\" target=\"_blank\" rel=\"noreferrer noopener\">Shoulder External Rotation Band<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=Oy0mAfLY4uQ\">Wrist Elbow Circles<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=BmuLi_x5pMY\">Shoulder Flexion Lying on the Foam Roller<\/a> (Drill)<\/li>\n\n\n\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=Oy0mAfLY4uQ\">Front Rack Opener PVC<\/a><\/li>\n<\/ul>\n\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>La movilidad en el front rack es crucial para una correcta t\u00e9cnica en ejercicios como el clean y el front squat. Mejora el rango de movimiento en hombros, mu\u00f1ecas y codos, permitiendo una posici\u00f3n m\u00e1s c\u00f3moda y estable. Ejercicios espec\u00edficos para la movilidad del front rack reducen la tensi\u00f3n muscular, previenen lesiones y optimizan el [&hellip;]<\/p>","protected":false},"author":1,"featured_media":1130,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_gspb_post_css":"","footnotes":""},"categories":[39],"tags":[48],"class_list":["post-552","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-movilidad","tag-video"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/posts\/552","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/comments?post=552"}],"version-history":[{"count":15,"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/posts\/552\/revisions"}],"predecessor-version":[{"id":2212,"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/posts\/552\/revisions\/2212"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/media\/1130"}],"wp:attachment":[{"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/media?parent=552"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/categories?post=552"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/tags?post=552"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}