The Burgener warmup was developed by former US National Olympic Lifting Coach Mike Burgener who has successfully taught these tricky lifts to everyone from elite and novice CrossFitters, to elite lifters, to high school students, and to kids... there is hope for all of us!! The sequence of drills in the Burgener warm up is designed to introduce the movements of the snatch in a way that builds muscle memory ofconditions the body for the correct movement patterns. Mastering each element of this sequence will help you master the most important elements of the snatch, remember, olympic ifting is all about technique!! It will teach you to use your hips forcefully, to follow your hip extension with an EXPLOSIVE pull on the bar, and to learn proper foot placement when receiving the bar overhead. Learning to lift the weight with your hips and not muscling the bar up with your arms is probably the most important thing this sequence of movements will teach you.
The Burgener warmup is performed with a series of snatch drills, but these drills transfer directly to the clean. Why?? Because the clean has the same body mechanics as the snatch, the only difference being that the bar is moved to shoulder height in the clean, compared to overhead in the snatch. Once you master the snatch (I'm still trying!!) you will know how to clean and the world is your oyster!
The Burgener Warmup-
3x Down and Up
3x Elbows High and Outside
3x Muscle Snatch
3x Snatch Land
3x Hang Power Snatch
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