In HD Videos, Olympic Lifts, Reference

April 11, 2012

Video Article

The back angle stays the same from when the bar leaves the ground until the lifter gets to the take-off position, Coach Mike Burgener says during this CrossFit Olympic Weightlifting Trainer Course.

To prevent the hips or chest from rising too soon, a great cue Burgener uses is “stand with your legs.”

“The minute that I stand with my legs, the bar comes up, too. They gotta come up together,” he says.

As you stand and the knees move out and back, you have to direct the bar into the proper line of action.

“As you’re standing, focus on sweeping,” Burgener says, referring to the action of pulling the bar back into your body as you stand. “Gently—it’s not abrupt.”

Coach B. also reminds the class that when the bar comes off the floor, the lifter’s weight shifts back to the heels. Burgener drives home his point by having the class repeatedly get into the take-off position.

“It’s the hardest thing that you’re ever going to have to do,” he says of teaching this ideal positioning to others.

12min 24sec

HD file size: 439 MB
SD wmv file size: 148 MB
SD mov file size: 74 MB

Please note: These files are larger than normal Journal videos. For smoother viewing, please download the entire file to your hard drive before watching it (right-click and choose Save Link As...).

Additional reading: Oly Optimization by Chad Vaughn, published Nov. 18, 2011.

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6 Comments on “Set-Up and Positioning in the Olympic Lifts Part 2: Coaching”


wrote …

Or I'd have you doing a blankload of burpees...I got you :)


wrote …

This video is fantastic. I now understand the mechanics of the lift better than I ever have. Now, all I have to do is implement them, or I'll be doing a sh*tload of burpees!


Chris Sinagoga wrote …

Hey coach (or anyone else), could you explain the part at around the 4:40 mark where you talk about the 55/45 or 50/50. What is that referring to exactly? The angle of the shins?


wrote …

Chris, he is referring to the percentage of weight distribution across the forefoot and heel. In other words, 50% on your forefoot and 50% on your heels; or being "flatfooted" as Coach B. calls it.


wrote …

outstanding! The lifts can be so technical it can seem tedious to watch this being taught, and you only get a hint of how much fun Coach B brings to all the seriousness. You could watch these an not guess much warmth and kindness Coach B brings to the classes. It looks like Coach has brought a further refinement to the teaching method, also.


wrote …

I love these videos but would really like to see them with less camera jumping. It's really hard to watch when the camera is bouncing around.

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