{"id":9342,"date":"2024-12-16T15:26:59","date_gmt":"2024-12-16T15:26:59","guid":{"rendered":"https:\/\/www.hsefitness.com\/?p=9342"},"modified":"2024-12-16T15:26:59","modified_gmt":"2024-12-16T15:26:59","slug":"8-mejores-alternativas-al-peso-muerto-para-ganar-fuerza-sin-riesgo","status":"publish","type":"post","link":"https:\/\/www.hsefitness.com\/es\/8-mejores-alternativas-al-peso-muerto-para-ganar-fuerza-sin-riesgo\/","title":{"rendered":"8 Mejores Alternativas al Deadlift: Construir fuerza sin riesgo"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container has-pattern-background has-mask-background nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-sizes-top:0px;--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-padding-top:0px;--awb-margin-top:0%;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-padding-top:0%;--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-1 fusion-animated\" style=\"--awb-margin-top:0px;\" data-animationtype=\"fadeInLeft\" data-animationduration=\"0.3\" data-animationoffset=\"top-into-view\"><div>\n<h2 style=\"text-align: center;\"><a name=\"_d0mug36fn6rj\"><\/a><span lang=\"EN\" style=\"font-size: 18pt;\">8 Mejores Alternativas al Deadlift: Construir fuerza sin riesgo<\/span><\/h2>\n<\/div>\n<p><span style=\"font-weight: 400;\">En <\/span><a href=\"https:\/\/journals.lww.com\/acsm-healthfitness\/fulltext\/2020\/03000\/The_Deadlift.9.aspx\">peso muerto<\/a> <span style=\"font-weight: 400;\">es un gran ejercicio para aumentar la fuerza y trabajar varios grupos musculares, como la zona lumbar, los isquiotibiales y los gl\u00fateos. Al centrarse en la cadena posterior, esta compleja acci\u00f3n mejora el rendimiento atl\u00e9tico y la aptitud funcional. Sin embargo, debido a la falta de equipamiento, lesiones o problemas de movilidad, no todo el mundo puede o debe ejecutar un <\/span>peso muerto convencional.<span style=\"font-weight: 400;\"> Afortunadamente, existen varios buenos sustitutos del peso muerto que ofrecen ventajas comparables con una menor probabilidad de lesi\u00f3n.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Este post explicar\u00e1 la definici\u00f3n de un deadlift, sus ventajas, y ocho eficiente<\/span> <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/www.hsefitness.com\/es\/\">alternativas al deadlift<\/a><\/span> <span style=\"font-weight: 400;\">para fortalecer la espalda y el desarrollo general.<\/span><\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">\u00bfQu\u00e9 es un Deadlift?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">En el peso muerto tradicional, un ejercicio b\u00e1sico de halterofilia, se levanta una pesada barra desde el suelo hasta la altura de la cadera. Este ejercicio hace trabajar los cu\u00e1driceps, la parte superior de la espalda y la cadena posterior, incluidos los gl\u00fateos, los isquiotibiales, la parte inferior de la espalda y el tronco.<\/span><\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Beneficios del levantamiento de peso muerto<\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fortalecimiento de todo el cuerpo:<\/b><span style=\"font-weight: 400;\"> Los levantamientos de peso muerto trabajan varios grupos musculares a la vez.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mejor postura:<\/b><span style=\"font-weight: 400;\"> El fortalecimiento de la cadena posterior facilita el mantenimiento de una columna vertebral sana y la correcci\u00f3n de los desequilibrios.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fitness funcional:<\/b><span style=\"font-weight: 400;\"> Al simular movimientos naturales, los ejercicios de peso muerto mejoran la funcionalidad general.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Agarre reforzado:<\/b><span style=\"font-weight: 400;\"> El uso de grandes pesos mejora su <\/span><a href=\"https:\/\/musclelead.com\/should-you-squat-and-deadlift-on-the-same-day\/\">fuerza de agarre.<\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Los ejercicios de levantamiento de peso muerto tienen ventajas, pero tambi\u00e9n exigen una forma precisa. Pueden causar da\u00f1os, especialmente en la zona lumbar, si se realizan de forma incorrecta. Veamos varios sustitutos seguros y eficaces que te ayudar\u00e1n a fortalecerte.<\/span><\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">8 Mejores Alternativas al Deadlift<\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Trap Bar Deadlift<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Peso muerto con mancuernas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Peso muerto<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heavy Kettlebell Swing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Puente de gl\u00fateos<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Empuje de cadera<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hiperextensi\u00f3n de la espalda<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sumo Deadlift Alternativa<\/span><\/li>\n<\/ul>\n<h2><span style=\"color: #99cc00; font-size: 18pt;\">Trap Bar Deadlift<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9352 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Trap-Bar-Deadlift-600x435.png\" alt=\"Trap-Bar-Deadlift\" width=\"600\" height=\"435\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Trap-Bar-Deadlift-200x145.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Trap-Bar-Deadlift-300x218.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Trap-Bar-Deadlift-400x290.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Trap-Bar-Deadlift-600x435.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Trap-Bar-Deadlift.png 728w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Para muchos que encuentran inc\u00f3modo el deadlift con barra, el<\/span><span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/www.hsefitness.com\/es\/producto\/sifon-hexagonal-con-varilla-de-elevacion-para-aparatos-de-gimnasia-comercial-hse\/\"> barra de trampa<\/a><\/span> peso muerto<span style=\"font-weight: 400;\"> es una alternativa fant\u00e1stica. Esta versi\u00f3n te permite mantener una postura m\u00e1s erguida a la vez que disminuye la tensi\u00f3n en la zona lumbar.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">Pasos:<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Separe los pies a la altura de los hombros y col\u00f3quese dentro de la barra.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aseg\u00farate de tener los brazos rectos cuando agarres las asas de la barra.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dobla tu <\/span>rodillas y bisagra<span style=\"font-weight: 400;\"> en las caderas para volver a la posici\u00f3n inicial.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Para levantar la barra manteniendo la espalda recta, empuje con los talones.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vuelve a bajar la barra al suelo de forma controlada.<\/span><\/li>\n<\/ul>\n<h2><span style=\"color: #99cc00; font-size: 18pt;\">Peso muerto con mancuernas<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9346 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Deadlift-600x417.png\" alt=\"Levantamiento de pesas\" width=\"600\" height=\"417\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Deadlift-200x139.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Deadlift-300x208.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Deadlift-400x278.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Deadlift-600x417.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Deadlift.png 760w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">En <\/span><span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/www.hsefitness.com\/es\/productos\/mancuerna-2\/\">mancuerna<\/a><\/span> peso muerto<span style=\"font-weight: 400;\"> es perfecto para el entrenamiento en casa, ya que es accesible y adaptable. Con menos equipamiento, es un m\u00e9todo excelente para simular la mec\u00e1nica de un peso muerto.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">Pasos:<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Coloca los pies <\/span><b>a la altura de los hombros<\/b><span style=\"font-weight: 400;\"> y sujete una mancuerna en cada mano.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mantenga las mancuernas cerca de las piernas y utilice el tronco para flexionar las caderas.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Una vez que su espalda est\u00e9 paralela al suelo, reduzca las pesas.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Imp\u00falsate con las caderas para volver a la <\/span><b>posici\u00f3n inicial<\/b><span style=\"font-weight: 400;\">.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Peso muerto<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9350 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Deadlift-600x308.png\" alt=\"Landmine-Deadlift\" width=\"600\" height=\"308\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Deadlift-200x103.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Deadlift-300x154.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Deadlift-400x205.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Deadlift-600x308.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Deadlift-768x394.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Deadlift-800x410.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Deadlift.png 916w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Para los principiantes o los que buscan un <\/span>alternativa al deadlift<span style=\"font-weight: 400;\">El peso muerto con barra es una buena opci\u00f3n. La mancuerna acoplada alivia la tensi\u00f3n en la zona lumbar y ofrece estabilidad.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">Pasos:<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Coloca el extremo de una barra en un accesorio para minas terrestres.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Separe los pies a la altura de los hombros y col\u00f3quese sobre la barra.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sujeta la barra con ambas manos manteniendo la espalda recta.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Utilizando los isquiotibiales y los gl\u00fateos, empuje con los talones para levantar la barra.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vuelve a bajar la barra al suelo de forma controlada.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Heavy Kettlebell Swing<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9348 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Heavy-Kettlebell-Swing-600x363.png\" alt=\"Heavy-Kettlebell-Swing\" width=\"600\" height=\"363\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Heavy-Kettlebell-Swing-200x121.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Heavy-Kettlebell-Swing-300x182.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Heavy-Kettlebell-Swing-400x242.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Heavy-Kettlebell-Swing-600x363.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Heavy-Kettlebell-Swing-768x465.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Heavy-Kettlebell-Swing-800x484.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Heavy-Kettlebell-Swing.png 882w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Un entrenamiento din\u00e1mico que fortalece la cadena posterior y mejora la condici\u00f3n cardiovascular es el <\/span><a href=\"https:\/\/www.hsefitness.com\/es\/productos\/campana\/\"><span style=\"color: #ff0000;\">kettlebell pesado<\/span><\/a> columpio.<\/p>\n<h3><span style=\"color: #000000; font-size: 14pt;\">Pasos:<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sujeta una pesa rusa con ambas manos mientras te mantienes de pie con los pies separados a una distancia ligeramente superior a la anchura de los hombros.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Balancea la kettlebell hacia atr\u00e1s entre las piernas mientras giras las caderas.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Balancea la kettlebell hasta la altura del pecho extendiendo las caderas de forma explosiva.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Para mantener el control, deja que la kettlebell se balancee hacia abajo.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Puente de gl\u00fateos<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9347 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Glute-Bridge-600x345.png\" alt=\"Glute-Bridge\" width=\"600\" height=\"345\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Glute-Bridge-200x115.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Glute-Bridge-300x172.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Glute-Bridge-400x230.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Glute-Bridge-600x345.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Glute-Bridge-768x441.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Glute-Bridge-800x460.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Glute-Bridge.png 856w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Un ejercicio f\u00e1cil para principiantes, el <\/span>puente de gl\u00fateos<span style=\"font-weight: 400;\"> mejora la cadena posterior y a\u00edsla los gl\u00fateos sin sobrecargar la columna vertebral.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">Pasos:<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Con los pies apoyados en el suelo y las rodillas flexionadas, t\u00fambate boca arriba.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Manteniendo los brazos a los lados, contrae el tronco.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Levanta las caderas empujando con los talones hasta que el cuerpo est\u00e9 en l\u00ednea recta.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vuelve a bajar las caderas hacia el suelo.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Empuje de cadera<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9349 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hip-Thrust-600x524.png\" alt=\"Hip-Thrust\" width=\"600\" height=\"524\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hip-Thrust-200x175.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hip-Thrust-300x262.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hip-Thrust-400x349.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hip-Thrust-600x524.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hip-Thrust-768x671.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hip-Thrust-800x699.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hip-Thrust.png 900w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Dado que el empuje de cadera es un paso adelante respecto al puente de gl\u00fateos, se puede utilizar una barra o una mancuerna para aumentar la resistencia.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">Pasos:<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Coloque la parte superior de la espalda contra un banco mientras est\u00e1 sentado en el suelo.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sujeta una barra por encima de las caderas mientras mantienes una posici\u00f3n plana de los pies.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Levanta las caderas impuls\u00e1ndote con los talones hasta que tu cuerpo est\u00e9 en l\u00ednea recta.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vuelve a bajar las caderas de forma controlada.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Hiperextensi\u00f3n de la espalda<\/span><\/h2>\n<p><img decoding=\"async\" class=\"size-full wp-image-9345 aligncenter\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Back-Hyperextension.png\" alt=\"Hiperextensi\u00f3n dorsal\" width=\"720\" height=\"370\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Back-Hyperextension-200x103.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Back-Hyperextension-300x154.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Back-Hyperextension-400x206.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Back-Hyperextension-600x308.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Back-Hyperextension.png 720w\" sizes=\"(max-width: 720px) 100vw, 720px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Para el desarrollo de la espalda, el<\/span> hiperextensi\u00f3n de la espalda<span style=\"font-weight: 400;\"> es una excelente alternativa al peso muerto. Aumenta la fuerza y la estabilidad al aislar los gl\u00fateos y la zona lumbar.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">Pasos:<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Con las caderas apoyadas en la almohadilla, col\u00f3quese en un <span style=\"color: #000000;\">silla romana<\/span>.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pon las manos detr\u00e1s de la cabeza o cruza los brazos sobre el pecho.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Coloca tu cuerpo en un \u00e1ngulo de 90 grados bajando el torso.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eleva el torso hasta que est\u00e9 en l\u00ednea con las piernas extendiendo la espalda.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Sumo Deadlift Alternativa<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9351 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Sumo-Deadlift-Alternative-600x351.png\" alt=\"Sumo-Deadlift-Alternativa\" width=\"600\" height=\"351\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Sumo-Deadlift-Alternative-200x117.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Sumo-Deadlift-Alternative-300x176.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Sumo-Deadlift-Alternative-400x234.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Sumo-Deadlift-Alternative-600x351.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Sumo-Deadlift-Alternative-768x450.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Sumo-Deadlift-Alternative-800x468.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Sumo-Deadlift-Alternative.png 936w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Centrado en la parte interna de los muslos y los gl\u00fateos, el sustituto del sumo deadlift trabaja las mismas zonas musculares que el <\/span>peso muerto tradicional<span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">Pasos:<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dirija los dedos de los pies hacia fuera y sep\u00e1relos m\u00e1s que la anchura de los hombros.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Coloca las manos dentro de las rodillas y agarra la barra.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Empuja con los talones para activar el tronco y levanta la barra.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vuelve a bajar la barra al suelo de forma controlada.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Preguntas frecuentes<\/span><\/h2>\n<h3><span style=\"font-size: 14pt;\">P1: \u00bfCu\u00e1l es el sustituto ideal del peso muerto para el dolor lumbar?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">El puente de gl\u00fateos y el empuje de cadera son excelentes opciones, ya que trabajan los isquiotibiales y los gl\u00fateos a la vez que reducen la tensi\u00f3n en la zona lumbar.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">P2: \u00bfPuedo utilizar alternativas al peso muerto para ganar la misma cantidad de fuerza?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">De hecho, entrenamientos como el deadlift con mina y el sustituto del deadlift con barra trampa son buenos para aumentar la fuerza sin los peligros de los deadlifts tradicionales.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">P3: \u00bfCon qu\u00e9 frecuencia debo realizar ejercicios alternativos al peso muerto?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">En funci\u00f3n de sus objetivos de forma f\u00edsica y sus necesidades de recuperaci\u00f3n, incluya estos entrenamientos en su r\u00e9gimen de dos a tres veces por semana.<\/span><\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">Reflexiones finales<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Puede aumentar eficazmente su fuerza, fortalecer su cadena posterior y alcanzar sus objetivos de forma f\u00edsica si incluye lo siguiente <\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/full\/10.1177\/2325967121991811\">alternativas al deadlift<\/a><span style=\"font-weight: 400;\"> en su r\u00e9gimen de entrenamiento. Estos entrenamientos proporcionan una forma segura y eficaz de conseguir variedad o de ayudarte a recuperarte de una lesi\u00f3n.<\/span><\/p>\n<\/div><div class=\"fusion-recent-posts fusion-recent-posts-1 avada-container layout-default layout-columns-3 fusion-recent-posts-center\"><section class=\"fusion-columns columns fusion-columns-3 columns-3\"><article class=\"post fusion-column column col col-lg-4 col-md-4 col-sm-4\"><div class=\"fusion-flexslider fusion-flexslider-loading flexslider flexslider-hover-type-zoomin\"><ul class=\"slides\"><li><a href=\"https:\/\/www.hsefitness.com\/es\/guia-para-ejercitar-brazos-y-hombros\/\" aria-label=\"Brazos m\u00e1s fuertes, hombros m\u00e1s anchos: Gu\u00eda completa para ejercitar brazos y hombros\" class=\"hover-type-zoomin\"><img decoding=\"async\" width=\"700\" height=\"441\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Working-out-arms-and-shoulders-700x441.jpg\" class=\"attachment-recent-posts size-recent-posts\" 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