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Now that we’ve established the proper grip and set- 1. Down and up
up stance (CFJ 50 and 51), the next phase in teaching
This is by far the most important aspect of the warm-
the Olympic lifts is what has become known as the
up. It is also known as the dip-drive, the second pull,
Burgener warm-up. This warm-up consists of six
or the jump. It’s not a jump like a jump in basketball
different sequences that are important for learning to
but a vicious extension of the ankles, knees, and hips.
perform the Olympic lifts. The Burgener warm-up is
This triple extension creates momentum and elevation
performed with a length of PVC pipe or a dowel and
on the barbell, allowing it to become momentarily
specifically trains the second and third pulls of the
weightless. This weightlessness of the bar is what allows
snatch. Repetition of these six sequences with little
the lifter to pull himself under the bar into the receiving
or no weight conditions the body to move properly
position (the “third pull”).
through the power phases of the snatch and the clean
and jerk. In subsequent articles, I’ll cover skill transfer The movement begins in the high hang position (photo
exercises for the snatch, and the positioning pulls (the 1). Keeping the chest up (torso vertical), butt back
first pull off the ground and the scoop) for both lifts. (lumbar curve intact, no muted hip), and bar close to
the hips, dip down to roughly quarter-squat depth
The essence of the Olympic lifts is creating momentum
(photo 2). Immediately spring up into triple extension
and elevation on the barbell through a range of motion
with a full shrug of the shoulders (photo 3). There is
that begins at the floor and finishes with the bar
overhead (in the snatch and the jerk) or racked at the
shoulders (in the clean). I recommend incorporating the
Burgener warm-up into your daily routine regardless
of the workout. It is remarkably effective at teaching
and reinforcing the basic concepts of performing the
Olympic lifts.
The sequence is as follows, always in this order:
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
Photo 1 Photo 2
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http://media.crossfit.
com/cf-video/HangPower-
Snatch.wmv
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