Your video will begin in The Burgener Warm-up with Coach Mike Burgener Posted on Wed, 20 August 2014 in Hang Snatch Videos by Wodnation 469 Views 0 0 The “Burgener Warm Up “ has been an integral part of CrossFit development as far as I’m concerned. And I’ve really tried to encourage all the batch owners and the affiliate owners and all the athletes within CrossFit to do the Burgener warm-up every single work out. Every single day, as a matter of fact. You can do the Burgener warm-up and the skill transfer exercises. It takes 2 minutes and 38 seconds to accomplish that. And as long as you’re doing this warm-up and understand the reasons why we do them, you can even go further and identifying particular problems and what part of the Burgener warm-up that you can give for the solution to that particular problem. One of the things that we found with the first segment of the Bergener warm-up is that typically, when we start the Bergener warm-up from the mid-thigh or the pocket area, an athlete would give herself a horizontal hip thrust. And so in a regular snatch, when you’re watching an athlete from the side or the three-quarter view, and you see that athlete swing that ball out a little bit, you know then that we want to give that athlete the first part of the Bergener warm-up. So I’m going to ask Sage to kind of demo that a little bit. So Sage, let’s go ahead and pick up the bar. Let’s do a mid-thigh to pocket area snatch where we don’t have our elbows where they need to be. Kind of give me a horizontal hip thrust if you can. So as a coach, I’m watching from the side and I’m watching this athlete kind of swing the bar and give me a horizontal hip thrust. And go ahead and let’s do this again. Let’s do two or three in here. You notice as she’s doing this, the bar is swinging away from her body. She’s successful with the weight but what ends up taking place - go ahead and put down the bar down, Sage - what really takes place here is I’m noticing from the side that her hips, instead of going vertical, are going more horizontal. So there are two cues that i can use here with her. I can teach vertical hips which I’m going to do with her with the first segment of the Bergener warm-up. Then a second cue that’s going to kind of work right in with that, is that she’s going underneath the bar. I’m going to talk about elbows hanging outside in order to keep that bar close to her body. So let’s go ahead and, let’s pick up the bar. And what I want you to Sage is I want you to do the first part of the Bergener warm-up which is the down and up. And go ahead and raise your shoulders up at the same time and accentuate the finish. Excellent. And look at that. Again, she’s going to do it one more time, and one more time. This gives us vertical hips is where I’m after. Now the next cue I’m going to give her is I’m going to have her snatch from the high hang. That’s all I’m going to tell her. And watch what happens with her arms. Elbows hanging outside as you’re doing the snatch from the high hang. And down and up. Beautiful. Do it again. Elbows hanging outside. Beautiful. And one more. Very nice. Go ahead and put the bar down. So what I’m saying here is that when the athlete has a tendency to do a horizontal hip thrust, there’s a whole lot of things that can happen to that bar. The bar path will go outside the area of the base. And the area of the base happens to be the feet. I want that bar path to stay within the area of the feet. So when I’m watching this athlete, I want to get vertical hips. And as that athlete then finishes the lift, as she finishes the lift, she’s going to pull her body down and around that barbell. And as she’s doing this, the elbows are hanging outside to keep that bar within the area of the base. And then of course she has the very, very strong turnover with the armpit showing. So let’s go ahead and let’s talk about that for a second. Let’s go ahead and pick up this bar. So I have an athlete now that says that in the world of weightlifting, you know, in CrossFit they’ve been taught active shoulders which gives us an internal rotation. Which is fine for CrossFit but if that athlete wants to support heavy weight overhead, then they have to get an external rotation. Notice here, she has a nice external rotation. The armpits are showing. Let’s give a demo of what an internal rotation looks like. What does that is it sends the bar forward on that athlete. It also, on the external rotation, the humerus comes into the shoulder area, into the scapula that all stacks into the ribcage. Internal rotation takes that away. So now I can’t support a heavy weight. Of course I can support a light weight. External rotation allows me to support a very heavy weight which is what Olympics-style weightlifters do. So if you find somebody who is losing the weight forward, let’s go back to the down and up. So she does a down and up, elbows high and outside. She’s going to turn it over with an internal rotation. With a light weight, she can get away with that. A heavy weight, she’s going to lose it forward. So now we bring it back. Now let’s give me my external rotation. And let’s do a regular snatch now from the high hang with an internal rotation. And she loses it forward. Now let’s do a high hang snatch with an external rotation. And she’s right solid in the position. So that is the style of the first three aspects of the Burgener warm-up.