The Warm Up… According to Mike Burgener
Mike Burgener is a staple in the Olympic weight lifting and CrossFit community. He is known for his contribution, ability, coaching and insight as it pertains to technique and power in Olympic weight lifting. Mike Burgener is a Senior International Weightlifting Coach for the United States and runs a Regional Training Center for USA Weightlifting from his home in Bonsall, California.He has coached the Junior World Women’s Weightlifting Teamand his son, Casey Burgener, is a notable American Olympic Weightlifter.
The Burgener Warm Up, May 19, 2005 (http://www.mikesgym.org/articles/index.php?show=article&articleID=5)
when learning the Olympic lifts for the first time i have found that the following warm up is very helpful learning bar path requirements in snatching. there are several steps in this warm up protocol. before we go into this warm up, all students are taught foot position: jump (feet under your hips) land (feet 2″ outside hips with bent knees weight on heals.) practicing jumping and going to landing is essential in the understanding of: CREATING MOMENTUM AND ELEVATION ON THE BARBELL THRU A RANGE OF MOTION!! understanding that the barbell in the snatch position is approximately 8-12″ above the head (a wide grip) and is held by using the hook grip (thumb around the bar, fingers around the thumb) THE WARM UP: power shrugs x 3 (down and up, just like jumping) + power shrug+elbows high and outside x 3 (down and up, continue pulling elbows high and outside in order to keep the bb close to body) + power shrug+elbows high and outside + muscle snatch x 3 (same as above but continue to the overhead position) + muscle snatch + land (feet 2-3″outside hips with bent knees) x 3 + overhead sqt x 3 + pressing snatch balance x 3 + heaving snatch balance x 3 + snatch balance x 3