In HD Videos, Olympic Lifts, Reference

April 18, 2012

Video Article

What’s the right way to approach the bar in the Olympic lifts?

There isn’t one, Coach Mike Burgener says during this CrossFit Olympic Weightlifting Trainer Course.

To illustrate, he has six of his athletes demonstrate how they approach the bar and how they set up at the start of the lift. Some like to squat down and roll the bar away from them, others prefer a quick set-up and take-off to avoid excessive thought, and some favor a dynamic start.

“There’s not a right way,” Burgener says. “There’s an efficient, effective, safe way. You gotta figure that out. The only thing that I say is that when that bar comes off the ground, the hips (must) be above the knees and the shoulders are ahead of the bar—and get that stretch reflex going with the hamstrings.”

9min 33sec

HD file size: 337 MB
SD wmv file size: 114 MB
SD mov file size: 55 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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3 Comments on “Set-Up and Positioning in the Olympic Lifts Part 3: Set-Up Variations”


wrote …

Great video! Didn't see this mentioned but, any thoughts on winding up (externally rotating) the arms before the first pull to put the shoulders in a good position?

Mike (Disciple of Starrett)


wrote …

Love the series. Watch em over and over. Thank's HQ for bringing Coach B on.


wrote …

Mike.. I would say winding up your shoulders would be a good thing, the only bad thing I've seen is when people do this their elbows externally rotate. This puts them in a bad position to pull and keep the elbows high and outside, they end up with the elbows low and the bar gets away from them.. I would try to have them feel that the elbows point out and then load up with your shoulders/scap. you should still be able to feel like you are setting you shoulders back into a good position without compromising your elbows.

Try it out and let me know what you think.

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