BURGENER WARM UP PDF

of Each Movement 1. Down and up 2. Elbows high and outside 3. Muscle snatch 4. Snatch land 5. Snatch drop 6. Hang power snatch. Sore from your CrossFit WOD? Use this guide from ROMWOD on where and how to use your lacrosse ball to roll away the pain on your way to a more mobile. Why the Burgener Warm-Up?! Muscle memory! The Burgener Warm-Up is designed to help you become a better Olympic weightlifter by executing 5 different.

Author: Vulmaran Bragis
Country: Djibouti
Language: English (Spanish)
Genre: Photos
Published (Last): 3 August 2015
Pages: 400
PDF File Size: 4.7 Mb
ePub File Size: 6.39 Mb
ISBN: 981-2-34799-882-8
Downloads: 89483
Price: Free* [*Free Regsitration Required]
Uploader: Kazrakasa

Burgener Warm-Up – CrossFit Round Rock

Our goal is to create muscle memory of the perfect positions and mechanics so that when things speed up burgenet a lift, the proper positions are hit without the athlete overly thinking about it. Understanding that, you must realize that you cannot just go through the motions when performing this warm-up.

bjrgener The shrug should not be a forced movement. The Elbows High and Outside movement ensures that the barbell remains close to your body byrgener all times. The turnover starts when an athlete has properly executed the Down and Up followed by Elbows High and Outside, followed by rotating your elbows down and finishing by punching the barbell overhead. The fourth and fifth exercises are called snatch drops and snatch lands.

Executing these exercises correctly with less weight will allow you to become a better weightlifter.

Remember, this warm-up movement is one of the only times in which you are allowed to wadm the bar up with your arms. Just like in the Elbows High and Outside, this turnover will be happening as the lifter pulls his or her body down and under the barbell.

Now that you have learned the movements to the Wxrm Warm-Up, make sure you are executing each movement correctly before you start loading your bar. Why the Burgener Warm Up? This movement is designed to ensure that brgener keep the barbell close to your body. The Down and Up is by far the most important exercise in the entire warm-up. So drill those positions with a PVC or Barbell at the beginning of every session or even more frequently to take your snatch game to the next level!!

  IN DEFIANCE OF DUTY CAITLIN CREWS PDF

That being said, this is NOT an exercise you can just go through the motions on. Now that you know the purpose of each of the movements of the Burgener Warm-Up, be diligent about performing them perfectly every time. The turnover starts at the elbows high and outside, followed by rotating your burgner down with cat-like reflexesand finishing by punching the barbell overhead.

You should be thinking of the movement as painting a line on your shirt with the bar. Muscle memory will watm into play when you start adding on weight. Shoulders birgener the arms follow. The main goal is to make sure your elbows are higher than your hands, not necessarily the height in which your elbows can reach. Each movement of the Burgener Warm-Up is designed to help you become a better Olympic weightlifter. The five different exercises for Burgener Warm-Up are: There are only so many things you can focus on at once, the rest has to happen automatically.

This is where you generate all of the power and speed in your lifts. When performing the lift, you will actually be achieving this Elbows High and Outside position as you are pulling your body down under the barbell. If your arms are relaxed and you generate power from the ground correctly, your shoulders will shrug naturally. The shoulder will lead this movement and the arms will follow.

Written by Cody Burgener. The Burgener Warm-Up is designed to help you become a better Olympic weightlifter by executing 5 different exercises correctly with a PVC pipe or Barbell. The Down and Up is the absolute most important movement of this entire warm-up.

The Muscle Snatch is designed to help lifters improve their turnover. You should perform these movements perfectly to groove the movement patterns that will set you on your path to becoming an excellent weightlifter.

The Burgener Warm-Up is a great way to get your heart pumping and blood flowing, but do you know the reason for the Burgener Warm-Up?

Invictus Blog

When executing this movement, make sure your chest stays vertical when you dip, drive off of your heels and keep your arms relaxed. Snatch Drop and Snatch Land Burfener movements are designed to work on perfecting an athletes footwork. The five different exercises of the Burgener Warm-Up are: Down and Up The Down and Up is by far the most important exercise in the entire warm-up. Why the Burgener Warm-Up?!

  FALJA E NAMAZIT PER FILLESTAR PDF

When performing the Down and Up, make sure you keep your chest vertical when you dip, drive off your heels not the balls of your feetand keep your arms relaxed.

If your hands in fact get higher than your elbows, then the bar will swing away from your body. For a more in depth review of this warm-up, hear it from the man himself below.

When performing Elbows High and Outside, you start by performing a perfectly executed Down and Up, and simply follow it with the elbows.

This is the movement that will generate all of the power and speed for your lifts. These 5 different movements will drill proper mechanics into your lifts and create good position habits!

Burgener Warm Up – beyond the whiteboard

If your hands get higher than your elbows, then the bar is going to swing away from your body. When performing a true lift, you will be achieving this Elbows High and Outside position while pulling your body down under the barbell. When executing this movement, you begin by perfectly performing the Down and Up, and simply follow with the elbows. The more you focus and know what you are trying to accomplish during the warm-up, the more success you are going to see when you lift.

This movement is designed to help an athlete burgneer their turnover. Similar to uup Elbows High and Outside, this turnover will be happening as the athlete is pulling their body down and under the bjrgener.

These movements are designed to work on perfecting an athletes footwork.