During the lunch break of an Olympic certification seminar at CrossFit Old Town in Alexandria, Va. On March 7th, 2009, a participant named Alex was fortunate enough to get some one-on-one training on the snatch from Mike Burgener.
“Keep the knees back,” Coach Burgener says no fewer than 23 times. To drive the point home, Alex is repeatedly made to do super slow first pulls. Coach Burgener instructs Alex that the knees, bar, shoulder and hip should all rise at the same time. The thought process should be: knees, back, bar up. It’s critical the legs do the work. That puts you in position for the re-bend. If there is no re-bend, there is no elastic storage of energy. The re-bend uses momentum on the barbell.
Coach Burgener tells Alex he would do nothing but snatch drills for two weeks, were he a regular trainee. He says you can’t worry about weight at the beginning. You have focus exclusively on position. But at the end of the two weeks, Alex would set a PR.
The video also features two brief appearances by Coach Burgener’s son, Casey, an Olympian.