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Weightlifting Resources



We use the Burgener Warm-up, Skill Transfer Exercises, and Snatches and Cleans from the High Hang (4), Launch/Takeoff (3) and floor (1) to drill the positions we need to be in for the Snatch, Clean, and Jerk. 

BURGENER WARM-UP (for Snatch):

  1. Down and “Finish”: speed through the middle
  2. Elbows High and Outside: keep the barbell close
  3. Muscle Snatch: quick turnover
  4. Snatch Lands at 2”, 4”, 6”: footwork
  5. Snatch Drops: footwork, speed, strength in bottom of snatch 

 

1. Down and "Finish"

The Down and Finish creates speed through the middle.

Speed comes from legs and proper jumping stance.

The position will be the high hang, the position from which you jump.

Stay tall (no dipping forward or hinging in the hips),

Cork-screw the knees, relax the arms and keep the barbell close.

Come up by driving through legs and shrugging hips and shoulders (jump).

Emphasizing standing with the legs.

Make sure lifters lead with shoulders and arms follow.

The shrug at the top, after the hip extension, is the signal to press your body under the barbell as fast as possible!

The shrug pulls you under the barbell fast.

Arms are like ROPES, hanging long but relaxed, so the barbell does not bounce out with hip extension.

Arms do not bend until after the jump and shrug.

Shoulders lead arms follow.

The “down” portion of the “Down and Finish” is the same dip as in the press and jerk.

 

2. Elbows High and Outside:

This movement will teach lifter how to keep the barbell close in the least line of resistance.

The movement is Down and Finish, then elbows high and outside.

This is the beginning of the third pull (talk about the three pulls here).

Don’t let elbows rotate back or hands come too high that the elbows dip.

Keep the chest up, not over the barbell—be tall. If a lifter is over barbell, he/she may hit their head on a snatch.

By having the elbows high and outside, the barbell will stay in the least line of resistance and will stay within the area of the base formed by the feet.

 

3. Muscle Snatch:

This movement develops a quick turnover that reinforces a strong pull under the barbell! Demonstrate this step-by-step from waist to high elbows, and then turn it over to top position. Do this a few times, adding speed.

Make sure there is no re-bending of the knee.

Put it all together, with barbell travelling fast and close.

This helps develop the third pull.

Make sure shoulders lead and arms follow!

This is a great upper body strengthening exercise.

 

4. Snatch Lands at 2”, 4” and 6”:

This movement reinforces footwork and receiving positions.

Keep the barbell overhead after the last muscle snatch.

Receive the barbell at 2”, hold and ride down to a full squat; recover.

Receive barbell at 4”, hold and ride down to full squat; recover.

Receive the barbell at 6”, hold and ride down to a full squat; recover.

This teaches footwork in the power position and fixes donkey kicks and floating.

Keep the barbell up through all these reps—no one puts it down.

 

5. Snatch Drops:

This movement develops footwork, speed and strength in the bottom of the snatch.

The lifter should drop as if standing on trap door— just drop, no down and up.

Move feet fast to the landing position.

Hold bottom position and make sure lifters do not have to move feet to squat down.

No one puts barbell down.

 

Now put it all together.

Three reps on each exercise, three times through.

Lifters should do this everyday as a beginner when learning lifts.

Also, as coaches, make sure to pay attention to details: consistency on footwork, stance, grip and position should always be evaluated.

Increase weight very gradually in these drills:

PVC, PVC+sand, cold-rolled steel and so on.

 

SKILL TRANSFER EXERCISES (for Snatch):

 

  1. Snatch Push Press: overhead strength 100% of Snatch
  2. Overhead Squat: core strength
  3. Heaving Snatch Balance: speed of arms
  4. Drop Snatch (Snatch Balance without a dip): foot/arm speed
  5. Snatch Balance with a dip: foot/arm speed 110% of Snatch

1. Snatch Push Press: Develops overhead strength.

Performed just like a regular Push Press but with wide grip and barbell is behind the neck.

Chest up, feet in jumping position, sit back on heels, no forward flexion at hips

Feel the heels on the down and up*, cork- screw the knees (push knees out),

Active shoulders and do not re-bend the knees.

Think speed through the middle!

Lifters should be able to Snatch push press+overhead squat 100% of best snatch.

*The down and up of the barbell is the same position as the “down” on the Down and Finish!

 

2. Overhead Squat: Develops core strength.

Keep barbell overhead on last Snatch Push Press; move feet out to landing position and squat.

Chest up, cork-screw the knees, weight on heels, active shoulders.

(Show me the armpits!)

 

3. Heaving Snatch Balance: Develops speed of arms.

Feet remain in the landing position from Overhead Squat.

The barbell starts on the athlete’s back, and the athlete will dip and then drive under the barbell with speed.

The feet do not move and remain in the landing position.

 

4. Drop Snatch (Snatch Balance without a dip): Develops foot/arm speed.

Feet will start in the jumping position.

Athletes will work on pressing their body down under the barbell while moving their feet to the landing position as fast as possible.

There is no dip – athletes will have to focus on driving under the barbell quickly.

*Note: You will commonly see this movement referred to as “drop snatch” (universal weightlifting terminology), not to be confused with snatch drops in the Burgener Warm-up (our local terminology) – the difference between the two is the placement of the barbell.

With snatch drops (as part of the Burgener Warm-up), the barbell starts in the overhead position and is used to dial in footwork only.

In a drop snatch, the barbell starts on the back, and both the barbell and feet move together, developing speed and drive under the barbell.

 

5. Snatch Balance: Develops foot/arm speed.

Feet will start in the jumping position. Athletes will use a slight dip and then press their body down under the barbell while moving their feet to the landing position as fast as possible.

Snatch balance is the fastest of these movements.

Note that the feet go from jumping to landing position.

This is a very good exercise to use with lifters, and it must be fast.

Lifters should be able to snatch balance 100%+ of their 1RM snatch.

With Snatch Balance (both with and without a dip), the barbell and feet move together.

An athlete’s feet should land at the same time the elbows reach full extension on the barbell.

Practice with PVC/light weight first and drill the timing so that lifters do not develop a habit of landing and then pressing out the barbell.

Add weight only as long as the technique and timing are in sync.

 

There are three positions we will snatch from:

High Hang (SN4)

Launch/Takeoff (SN3)

Floor (SN1)

EVERYONE CAN SNATCH FROM THE HIGH HANG (SN4)

 

HIGH HANG (BtN Position SN4)

 

High Hang is nothing more than “Down and Finish”, receiving the barbell in an Overhead Squat.

High Hang is a great position to learn from, and is a great place to go back to and Snatch from.

Drill:

  1. Down + Finish
  2. Down + Finish + Overhead Squat (High Hang Snatch)
  3. High Hang Snatch (from SN4) and receive at 2”, hold then ride down to full squat for all reps
  4. High Hang Snatch (from SN4) and receive at 4”, hold and go down, hold at bottom (SN7)
  5. High Hang Snatch (from SN4) and receive at 6”, hold and go down, hold at bottom (SN7)
  6. High Hang Snatch (from SN4) with full squat, hold at bottom (SN7)

Make sure feet are hitting landing position

 

LAUNCH/TAKEOFF – 1” ABOVE THE KNEE (BtN Position SN3)

This position is the jump sequence from 1” above the knee to the high hang.

The launch position is crucial as it is the point where the hamstrings are stretched to allow for explosion!

The key is to stay back.

If one stays back while pulling off the ground and stretches the hamstrings, the barbell will automatically hit the high hang and finish!

Drills: (All with PVC)

  1. Launch (SN3) + Finish (Power Snatch)
  2. Launch (SN3) + Finish + Overhead Squat
  3. Launch (SN3) to Floor (SN1)
  4. Floor (SN1) to Launch (SN3)
  5. Floor to Launch + Finish + Overhead Squat

FLOOR/STARTING POSITION FLOOR/STARTING POSITION (BtN Position SN1)

  1. Shoulders are over or slightly in front of the barbell
  2. Head is neutral
  3. Back is slightly arched and tight
  4. Hips are slightly higher than the knees
  5. The distribution of weight is over the center of the foot or slightly forward

You cannot start in a weak position and end in a strong position.

In order to finish strong, you must start strong.

When lifting the barbell from the ground, the weight is initially in the center of the foot.

As the barbell is raised, the path of the barbell is back into the hips

As the barbell is raised, the weight is transferred to the heels.

Back angle does not change from the ground to the launch position,

Hips and back rise together.

With beginner lifters, always use a static start position.

THE CLEAN

Teaching the clean is simple because everything you learned for the snatch applies to the clean.

Stance, grip, and position of the clean are very similar to the snatch.

Use the Burgener Warm-up for the Snatch and explain the similarities to the Clean

FRONT SQUATS:

  1. Frankenstein Squats

Front Squats without hands on barbell.

Arms extended straight out

Barbell rests on front rack position.

  1. Front Squats with hands on barbell

To grip the barbell, place thumbs at edge of knurling

Move hands about a ½ thumb to thumb away from the edge of knurling.

Elbows lead up out of the bottom of the squat.

  1. Pause Front Squats

Hold lifter in bottom of squat

Count 1001, 1002, 1003,

Drive up with elbows.

  1. 1 and 1/4 Front Squats 100% Clean

Complete one full front squat

Come up a quarter of a squat, go back down in the hole, drive up all the way to the top.

A person with inflamed knees would not be a candidate for 1 and ¼ squats.

Also, note 1 and ¼ Front Squat max should be what one can Clean.

Drills:

  1. High Hang Clean, adjust and Press
  2. Launch position Clean, adjust and Press
  3. Full Clean, adjust and Press

Drill High Hang Clean and Launch Clean

Working on the adjustment from Front Squat to Press

With the barbell on the front rack, rotate elbows down.

Remain forward of the barbell, to create a shelf

From here, drive the barbell up for a Press

 

Positions are the same for:

Clean/Front Squat to Press

Clean/Front Squat to Push Press

Clean/Front Squat to Push Jerk and

Clean Front Squat to Jerk.

 

FLOOR/STARTING POSITION FLOOR/STARTING POSITION (BtN Position CL1)

  1. Shoulders are over or slightly in front of the barbell
  2. Head is neutral
  3. Back is slightly arched and tight
  4. Hips are slightly higher than the knees (slightly lower than Snatch starting position)
  5. The distribution of weight is over the center of the foot or slightly forward

Drill:

With PVC pipe.

Practice Cleaning the pipe and drop it forward.

Injuries can occur when a lifter tries to “save” a missed lift, either too far forward or backward.

Learn to SAFELY miss a lift :).

It is better to miss the lift and try to lift it again, rather than saving it.

 

The Split Jerk

SKILL TRANSFER EXERCISES – SPLIT JERK:

  1. Push Press behind the neck
  2. Push Jerk behind the neck
  3. Push Press
  4. Push Jerk
  5. Split Jerk behind the neck
  6. Split Jerk

Jerks and Presses from behind neck are a good way to learn as it puts barbell in proper position.

 

 

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