What Is The Burgener Warm Up?
I became familiar with the basics of the Burgener Warm Up shortly after I became interested in CrossFit. If you participate in Olympic lifting, this warm up is extremely important.
It is not enough to simply go through the motions. You need to concentrate because the pattern of movements for the snatch and clean are intricate. This works out gives me the ability to split the complete movement into several different pieces.
I make certain to perform the movements slowly and repeatedly. Once I became more familiar with the movements, my precision noticeably improved. This was when I was able to increase my speed so I could perform faster and faster.
Eventually, all of the separate segments came together so everything looked like one complete movement. This is an excellent way to get your blood flowing and your heart pumping, but this is not the reason the Burgener was created.
Every movement you perform in the warm up was specifically created to help you transform into a much better Olympic weightlifter. Once you understand this, you can comprehend the importance and numerous benefits of the Burgener.
You need to perform all of the movements perfectly or you will not form the correct movement patterns. Although this will not happen overnight, if you are patient you will succeed. As time passes, you will become an excellent weightlifter.
The Six Sequences
There are six different sequences in this routine. All of them have equal importance if you intend to learn how to execute Olympic lifts correctly and to the best of your ability. You can perform these movements with your choice of a barbell or PVC pipe.
When you are performing the snatch, the second and third pulls using your PVC pipe are essential. By repeating the six sequences with either no or very little weight conditions placed on your body, you are able to more correctly during the power phase.
The idea of performing Olympic lifts is to create the elevation and momentum on your barbell required through the use of the correct range of motion. This starts at the floor and completes when your shoulders are racked in the clean.
This also begins and ends when you have the bar in the overhead position while performing the snatch and the jerk. No matter which type of workout you are performing, I recommend incorporating this warm up.
I have found the Burgener Warm Up to be incredibly effective for reinforcing and teaching the basics of performing Olympic lifts. I do not believe I could have reached my current level without the inclusion of these movements.
You need to perform the six movements in the correct order to succeed. The order will never change. You will proceed as follows.
• Down and Up
• Elbows High and Outside
• Muscle Snatch
• Snatch Land
• Snatch Drop
• Hang Power Snatch
The Down and Up
The most important exercise you will be performing during your entire warm up is the Down and Up. All of the speed and power you need for your lifts are generated during this segment.
The reason the Down and Up was created is to teach you the creation of speed through the middle. While you are performing this movement, your chest must remain vertical when you are dipping.
You will be driving off your heels as opposed to the balls of your feet. Make certain your arms remain relaxed. When you are performing this movement, avoid the mistake I made and do not try to force your shrug.
As long as your power is generated from the floor up and you keep your arms relaxed, you will discover your shoulders are shrugging naturally.
Elbows High and Outside
The Elbows High and Outside is the second movement in your warm up. This segment was created to make certain you are keeping your barbell or PCV pipe close to your body. Do not be concerned with the height your elbows reach.
Make certain your hands are never higher than your elbows. If you allow this to happen, your bar will start swinging away from your body. I like to picture the Elbows High and Outside as using my bar to paint a line on my body.
When you are performing this movement, you begin with the perfect execution of the Down and Up. The difference is you are following the movement with your elbows. Lead with your shoulders, then simply allow your arms to follow.
It is important to understand this is one of the only movements where you are able to use your arm to pull up your bar. While you are performing your lift, your body will be pulled down and below your barbell.
This results in the Elbows High and Outside position. I experienced a little bit of difficulty with this movement at first. I discovered the key is to place all focus and concentration on executing the movement properly.
The Muscle Snatch is your third movement during your warm up. This segment was created to assist lifters in improving their turnovers. Your turnover begins high and outside with your elbows.
Next, rotate your elbows downwards with finesse and precision. Complete your movement by punching your barbell overhead. This movement has similarities with the Elbows High and Outside.
This is because your turnover takes place as you are pulling your body downward and below your barbell.
Snatch Drops and Snatch Lands
Your fourth and fifth movements are referred to as Snatch Drops and Snatch Lands. Both of these movements were created to help you perfect your footwork. You may or may not be aware over 90 percent of all missed lifts are linked to footwork.
This is the reason you need to make certain you focus on your footwork during the Burgener Warm Up. I knew my footwork was far from ideal so I practiced these two movements frequently. I am extremely pleased with my improvements.
To begin practicing, drop into your receiving positions. You will start with a two-inch drop, then proceed to a four-inch drop. Your last movement will place you all the way down into your receiving position or full squat.
Watch your feet and make certain they always land in your optimal receiving or landing position for all four individual depths.
Understanding the Movements
In most instances, you need to perform between three and five repetitions for each sequence before you begin the next movement. This means you will perform three Down and Ups, then three Down and Outsides, then three Muscle Snatches, etc.
No matter what type of physical condition your body is in you can be successful with a combination of perseverance, effort and patience. Learning how to perform all of the above movements correctly will provide you with excellent benefits.
Once you understand the purpose and importance of each movement, you need to perform them perfectly and with diligence every single time. I learned by concentrating all of my focus on what I was trying to accomplish, I would succeed.
The greater your focus, the more successful you will become when you lift. The Burgener Warm Up is the best method I have ever found to help me improve not only my lifts but my footwork as well.
The Contested Weightlifting Movements
The Snatch and Clean and the Jerk are both contested in weightlifting. You may have heard these two movements referred to as Oly by CrossFitters and Olympic Weightlifting. The original Burgener warm up was created by legendary Mike Burgener.
A lot of people consider this warm up the gold standard for anyone participating in weightlifting.