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The Burgener Warm-Up by Mike Burgener - CrossFit Journal

The Burgener Warm-Up

By Mike Burgener

In Coaching, HD Videos, Olympic Lifts, Reference

November 05, 2012

Video Article

After 45 years of coaching Olympic weightlifting, Mike Burgener still assesses athletes the same way: stance, grip, position.

“You just eyeball it real quick and you make the changes right away,” he says during this CrossFit Olympic Weightlifting Trainer Course.

After that, it’s the five-step Burgener Warm-Up.

First is the down and up for developing speed through the middle. The hips must open and the shoulders come up.

“Now the shoulders don’t come up to bring the bar higher. The shoulders come up to lead you where? Under,” Burgener notes.

Second is elbows high and outside for keeping the bar close.

“You never want that bar to be outside the area of the base,” Burgener explains. “If it goes outside the area of the base, it’s away from my body. I don’t have any control.”

Third is the muscle snatch for developing the turnover.

“You’re really not pressin’ the bar up. What are you pressing down? You,” Burgener says.

In the fourth movement, athletes practice footwork as they increase the depth of the receiving position with the bar overhead, and finally athletes drop all the way down with the PVC pipe overhead to simulate getting under a heavy snatch.

“You always receive the bar where the bar is,” Burgener emphasizes. “You go to the bar.”

9min 25sec

HD file size: 344 MB
SD wmv file size: 113 MB
SD mov file size: 55 MB

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Additional reading: The Burgener Warmup by Mike Burgener and Tony Budding, published Jan. 1, 2007.

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3 Comments on “The Burgener Warm-Up”


Stephen Hubbard wrote …

I really enjoy seeing the actual real time coaching progressions of great coaches like Mike. I'd like to know about the tempo with which he brings athletes through this series. In the video it seems very quick for the purpose of time saving in the lecture. Is that accelerated tempo artificial or is there a benefit of going that fast through the progression?


wrote …

I really loved this video, all the advice and progressions are still playing in my head, can't wait to try these out. Amazing coach i want to see more Mike Burgener's lectures on here.


wrote …

Stephen, From my memory of the training, Coach B worked for a while on each of the four pieces that he discusses in this vid. The point in the training you are seeing is something of a "summary" phase. IOW - they have already been exposed to each of the pieces, now he's having them work them in sequence.

I have been using the BWU for two+ years, and I keep learning from it. This pieces look so simple, but the lessons apply to many, many movements. Further, the BWU allows an athlete to practice many of the elements Kstar/Carl teach, with a low kinematic load.

The BWU is brilliant. I teach it to every client as an active warmup, as I do with POSE drills.

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