CrossFit.com



Category: Olympic Lifts

Posted on December 26, 2007 in Olympic Lifts

burgener

Now that we've established the proper grip and set-up stance (CFJ 50 and 51), the next phase in teaching the Olympic lifts is what has become known as the Burgener warm-up. This warm-up consists of six different sequences that are important for learning to perform the Olympic lifts. The Burgener warm-up is performed with a length of PVC pipe or a dowel and specifically trains the second and third pulls of the snatch. Repetition of these six sequences with little or no weight conditions the body to move properly through the power phases of the snatch and the clean and jerk. In subsequent articles, I'll cover skill transfer exercises for the snatch, and the positioning pulls (the first pull off the ground and the scoop) for both lifts.

The essence of the Olympic lifts is creating momentum and elevation on the barbell through a range of motion that begins at the floor and finishes with the bar overhead (in the snatch and the jerk) or racked at the shoulders (in the clean). I recommend incorporating the Burgener warm-up into your daily routine regardless of the workout. It is remarkably effective at teaching and reinforcing the basic concepts of performing the Olympic lifts.

Read the full article in PDF


Posted on August 23, 2007 in Olympic Lifts

scoop

Olympic weightlifters have been found to have higher vertical leaps and quicker 25-meter sprint times than any other athletes, including Olympic high-jumpers and sprinters.

The technical explanation for this is that the weightlifters have better "speed strength" than any other athletes. Speed-strength is defined as a combination of starting strength (ability to fire many muscle units instantaneously) and explosive strength (ability to keep these motor units firing once turned on).

The more useful explanation as to why they can out sprint and out leap all others is, quite simply, because they weightlift. (Weightlifting, remember, is the sport of Olympic lifting: the clean and jerk, and the snatch.)

So, weightlifting is unsurpassed in developing lightning-quick athletic movement and has enormous carryover to all explosive sport.

This entire article is available in the CrossFit Store.

Posted on July 8, 2007 in Olympic Lifts

skillxfer
for the Clean and Snatch-Treatments for Common Problems

The snatch and the clean are two of the greatest exercises known. They are unparalleled at developing athleticism in general and power in particular. All CrossFitters should incorporate them into their routines in some form. Yet the movements are complex, and perfecting them can be a lifelong pursuit. This article describes skill-transfer exercises that can be used to break down the movements and drill specific aspects of them, train good technique, and help correct some common problems. For simplicity, I describe the skill-transfer exercises here in terms of the snatch, but they can all be applied to the clean also, with just a change in grip width. Of course, any of the exercises described here can be done with no weight (e.g., with a length of dowel or PVC pipe) to learn and practice technique.

For descriptions and video of variations of the snatch balance, another skill-transfer exercise used to develop the snatch, see CrossFit Journal issue 39.

Prescriptions

Problem: Pulling too early with the arms
Treatments: Tall snatch, positioning pulls, dip-shrug into hang snatch

This entire article is available in the CrossFit Store.

Posted on June 26, 2007 in Olympic Lifts

snatchpos


In January, we took you through a series of exercises designed to teach the high-hang power snatch ("high-hang" means starting the movement in a standing position with the barbell or dowel at hip height; "power" means the barbell is received in a partial squat). In February, we took you through a series of exercises designed to teach how to receive the snatch in the full squat position. The final movement in that progression was the high-hang squat snatch. Now we continue the lesson by learning the various positions the barbell travels when snatching from the floor.

The high-hang power snatch is a relatively simple movement that anyone can learn. The high-hang squat snatch is more complicated because receiving the bar overhead at the bottom of the squat requires a higher degree of flexibility, coordination, accuracy, agility, and balance, even at very light weight. The benefits of learning and training the movement are immense. In our experience, almost everyone who can do an overhead squat can learn to perform the high-hang squat snatch correctly with light weight.

This entire article is available in the CrossFit Store.

Posted on November 8, 2006 in Olympic Lifts

stance.jpg

All of the Olympic lifts (the snatch, the clean, and the jerk) are nothing more than a jump and a land. The jump is a vicious extension of the ankles, knees, and hips that creates momentum and elevation on the barbell. In the brief moment that the barbell becomes weightless from that jump, the lifter aggressively pulls (or pushes, in the jerk) himself under the bar and lands with it in the receiving position.

As simple as this may seem, there are many components to successfully jumping and landing with weight and many common obstacles that make it hard to move and receive heavy weights. This article is the first of a series in which I’ll talk about single aspects of the lifts in detail, along with common faults and effective remedies.

Read the full article in PDF

Additional Resources

LINKS


Category Archives
Basics

» Seniors and Kids, by Greg Glassman - February 03
» Beginners' Workout, by Greg Glassman - May 03
» Virtuosity, by Greg Glassman - August 05
» Foundations, by Greg Glassman - April 02
» Killer Workouts, by Eugene Allen - May 05
» Why Fitness, by Greg Glassman - July 04
» What is Fitness?, by Greg Glassman - October 02
» CrossFit PT, by Greg Glassman - December 04
» The Lifting Shoulder, by Greg Glassman - September 05
» Breakfalling, by Tom Crubaugh - March 05
» Skill-Based Warmups for Groups, by Tony Budding - September 06
» Weight, Velocity & Volume in Medicine Ball Training, by Jim Cawley - October 06
» Metabolic Conditioning Glossary, by Pukie & Greg Glassman - June 03
» Performance & Health, by Tony Leyland - March 07

CFJ

» January 2007 CrossFit Journal
» February 2007 CrossFit Journal
» March 2007 CrossFit Journal
» April 2007 CrossFit Journal
» May 2007 CrossFit Journal
» June 2007 CrossFit Journal
» July 2007 CrossFit Journal
» August 2007 CrossFit Journal
» September 2007 CrossFit Journal
» October 2007 CrossFit Journal
» November 07 CrossFit Journal
» December 07 CrossFit Journal
» January 08 CrossFit Journal
» February 08 CrossFit Journal
» March 08 CrossFit Journal
» April 08 CrossFit Journal
» May 08 CrossFit Journal
» June 2008 CrossFit Journal
» July 2008 CrossFit Journal
» August 2008 CrossFit Journal

Competition

» CrossFit North's Annual Championship, by Tyler Hass - November 04
» Pullup Challenge, by Greg Glassman - November 04
» Reading Between the Lines, by Dave Castro - August 07

CrossFit

» What is CrossFit?, by Greg Glassman - March 04
» Understanding CrossFit, by Greg Glassman - April 07
» www.crossfit.com, by Greg Glassman - December 05
» The Business of Guerilla Fitness, by Doug Chapman - March 07
» Interview: Coach Greg Glassman, by Greg Glassman - March 03
» Ergometer Scores and Hall of Fame Workouts, by Greg Glassman - December 02
» How Fit Are You, by Greg Glassman - April 03
» Tabata My Job, by Joshua Newman - November 05
» Theoretical Template for CrossFit's Programming, by Greg Glassman - February 03
» Forging Mental Fitness, by Jim Decker - November 06
» Evidence-Based Fitness Discussion, by Greg Glassman, et al. - January 07
» On Being a Trainer, by Greg Glassman - August 07

CrossFit Games

» Reading Between the Lines, by Dave Castro - August 07

Equipment

» The Garage Gym, by Greg Glassman - September 02
» Garage Gym II: The Revolution, by Greg Glassman - July 05
» Strategic Shopping: Outfitting a CF Gym on the Cheap, by Eddie Lugo - June 06
» Personal Equipment, by Mark Rippetoe - October 06
» Plyo Boxes, by Lincoln Brigham - September 06
» Two Training Aids, by Greg Glassman - September 03
» Really Cool Homemade Parallettes, by Greg Glassman - September 03
» History and Use of Stall Bars, by Larry Harmsen - April 06

Exercises

» The Muscle-up, by Greg Glassman - November 02
» The Overhead Lifts, by Greg Glassman - January 03
» The Pullup, by Greg Glassman - April 03
» Three Important Ab Exercises, by Greg Glassman - May 03
» The Slow Lifts: Bench Press, by Mark Rippetoe - June 06
» The Power Clean, by Mark Rippetoe - August 06
» Medicine Ball Cleans, by Greg Glassman - September 04
» The Kettlebell Swing, by Greg Glassman - September 04
» The Slow Lifts, by Mark Rippetoe - March 06
» The Dumbbell Lunge, by Mike Rutherford - October 06
» Suitcase Deadlift Dumbbell Style, by Mike Rutherford - March 07
» Calisthenics, by Roger Harrell - May 06
» The Push-up, by Greg Glassman - March 03
» The Odd Lifts, by Greg Glassman - January 03
» The Clean, by Greg Glassman - July 03
» The Glute-Ham Developer Situp, by Greg Glassman - October 05
» Kipping Pullups, by Greg Glassman - April 05
» Functionality and Wallball, by Greg Glassman - August 03
» The Deadlift, by Greg Glassman - August 03
» Swingers and Kippers, by Tyler Hass - April 05
» Dumbbell Vertical Press, by Mike Rutherford - January 07
» On the Safety and Efficacy of Overhead Lifting, by Rippetoe, Kilgore, Starrett, et. al - March 08
» The Dumbbell Bear, by Mike Rutherford - June 07

ExPhysiology

» Metabolic Conditioning, by Greg Glassman - June 03
» Metabolic Conditioning Glossary, by Pukie & Greg Glassman - June 03
» Putting Out Fires, by Lon Kilgore - March 07
» What About Recovery?, by Greg Glassman - January 05
» An Aerobic Paradox, by Lon Kilgore - December 06
» Anatomy and Physiology for Jocks, by Greg Glassman - August 03

Gymnastics/Tumbling

» The Back Handspring, by Roger Harrell - July 06
» The Swing, by Roger Harrell - August 06
» Ring Strength, by Greg Glassman - July 04
» Gymnastics & Tumbling, by Greg Glassman - February 05
» The Freestanding Handstand Pushup, by Roger Harrell - June 06
» The Handstand, by Greg Glassman - January 04
» Stretching and Flexibility, by Roger Harrell - January 06
» Gymnastics Hurdle, by Roger Harrell - November 06
» The Front Handspring, by Roger Harrell - December 06

Kettlebells

» Kettlebell Clean, by Jeff Martone - March 07
» Kettlebell Basics: Drills for Improving Your Swing, by Jeff Martone - November 06
» Improving Your Swing Part 2, by Jeff Martone - December 06
» One-Arm Swings and Beyond, by Jeff Martone - January 07
» Kettlebell Clean Combinations, by Jeff Martone - April 07
» A Performance-Based Comparison of Kettlebell Methods, by Steve Cotter - July 07
» The Turkish Get-up Part 1, by Jeff Martone - May 07
» The Turkish Get-up Part 2, by Jeff Martone - June 07
» Swingers and Kippers, by Tyler Hass - April 05

LEO/Mil

» Police Training, by Greg Glassman - March 03
» Combat Calisthenics, by Tony Blauer - July 06
» The Grinder: CrossFit Operations Order #1 "CHAD", by Greg Glassman - July 06
» The AOFP CrossFit Austere Program, by Greg Glassman, Wade Rutland, JT Williams - August 06
» Canadian Infantry School Austere AOFP Program Results Briefing, by Wade Rutland, JT Williams, Jeff Bird - August 06
» A Concept for Functional Fitness, by USMC - January 07
» The CrossFit Insurgency, by Scott Satterlee - July 06
» CrossFit, Stoicism, and an American Prisoner of War, by Andrew Thompson - December 04
» Monster Mash, by Capt Andrew Thompson, November 04
» Training in Austere Locations, by James Decker - March 06
» The Grinder: CrossFit FRAGO #8, "SHANE", by Greg Glassman - March 07

Medical/Injuries

» Working Wounded, by Greg Glassman - May 05
» CrossFit Shoulder Therapy, by Tyler Hass - October 05
» CrossFit Induced Rhabdo, by Greg Glassman - October 05
» Trigger Point Therapy, by Christian Lemburg - September 05
» On Recovery, by Robb Wolf - January 05
» The Yin and Yang of the Back, by Michael Rutherford - December 06

MMA

» The Triangle, by Becca Borawski - November 06
» The Left Hook, by Becca Borawski - March 07
» McCarthy's Ultimate Training Academy, by Becca Borawski - January 07
» CrossPit Basics, by Tony Budding - April 06
» Fight Camp, by Becca Borawski - December 06
» Surviving in Brazilian Jiu-Jitsu, by Becca Borawski - April 08

Nutrition

» Glycemic Index, by Greg Glassman - November 02
» Fast Food, by Greg Glassman - December 02
» Fit to Eat: Pick of Summer Dinner, by Benjamin Sims - August 06
» Getting off the Crack, by Nicole Carroll - October 05
» Fit to Eat: Spring Dinner Menu, by Benjamin Sims - May 06
» Fit to Eat: Summer Picnic Menu, by Benjamin Sims - June 06
» Fit to Eat: Spicy Summer Barbeque, by Benjamin Sims - July 06
» Fit to Eat: Autumn Dinner, by Benjamin Sims - October 06
» CFJ Issue 21: Zone Meal Plans - May 04
» CFJ Issue 15: Nutrition -Avoiding Metabolic Derangement - November 03

Olympic Lifts

» Learning the Olympic Lifts: The Stance, by Mike Burgener & Tony Budding - November 06
» Pulling Positions for the Snatch, Mike Burgener with Tony Budding - March 07
» Skill Transfer Exercises, by Tony Budding - May 06
» The Scoop & The Second Pull, by Greg Glassman, January 06
» The Burgener Warmup, by Mike Burgener & Tony Budding - January 07

Parkour

» Parkour Basics: A Compendium, by Jesse Woody - November 06
» Tic-Tac & Wall Run, by Jesse Woody - August 06
» Parkour Part 3: Jumping, by Jesse Woody - July 06
» Parkour, by Jesse Woody - March 06
» Underbar and Gate Vault, by Jesse Woody, October 06
» Parkour Basics Part 1, by Jesse Woody - May 06
» Basics of Parkour: Environmental Awareness and the Roll, by Jesse Woody - April 06

Powerlifting

» A New, Rather Long Analysis of the Deadlift, by Mark Rippetoe - November 06
» CrossFit & Powerlifting, by Jason Bagwell - May 05
» Popular Biomechanics, by Mark Rippetoe - March 07
» Slow Lifts 5: The Deadlift, by Mark Rippetoe, -July 06
» The Deadlift, by Greg Glassman - August 03
» The Slow Lifts 2: The Squat, by Mark Rippetoe - April 06

Premium

» On Being a Trainer, by Greg Glassman - August 07

Rest Day/Theory

» Science and the Rest Day Discussions, by Jeff Glassman - November 07

Rowing

» Strategies for a 7 Minute 2K on the Concept II Rower, by Greg Glassman - November 02
» Rowing Technique, by Angela Hart - October 06
» What's Your Power IQ, by Angela Hart - December 06
» Using Erg Data to Fine-Tune Your Training, by Judy Geer - March 07
» Rowing Workouts, by Angela Hart - May 07
» Row Fast: How to Prepare for an Erg Test, by Peter Dreissigacker - February 07
» Indoor Rowing: Damper Settings & Intensity, by Peter Dreissigacker - April 07
» Ergometer Scores and Hall of Fame Workouts, by Greg Glassman - December 02

Special Populations

» A CrossFit Grandma, by Mary Conover - October 04
» "The Girls" for Grandmas!, by Greg Glassman - October 04
» High School Phys Ed., by Tony Budding - October 04

Sports Applications

» UC Riverside Baseball Fall Conditioning, by Josh Everett - February 07
» Why Swimming is Different, by Terry Laughlin - March 05
» Slacklining, by Michael Street - November 04
» Bike Control Basics: Static Skills, by Scott Hagnas - October 06
» Inside-Out Breathing, by Terry Laughlin - December 05
» Speed Development, by Karl Geissler & John Baumann - March 06
» U.C. Riverside Women’s Basketball Off Season Conditioning, by Josh Everett - March 07
» Recovery and Regeneration Interview with Carl Valle, by Tyler Hass - January 05
» Swingers and Kippers, by Tyler Hass - April 05
» CrossFit to Go, by Lindsay Yaw - June 05
» Bike Control Basics Part 3, by Scott Hagnas - December 06
» Hooverball, by Greg Glassman - February 03

Videos

» Science and the Rest Day Discussions, by Jeff Glassman - November 07
» On Being a Trainer, by Greg Glassman - August 07

Workouts

» The CrossFit Total, by Mark Rippetoe - December 06
» Interval Generator, by Greg Glassman - June 03
» Fooling Around With Fran, by Greg Glassman - March 05
» The New Girls, by Greg Glassman - November 04
» Ergometer Scores and Hall of Fame Workouts, by Greg Glassman - December 02
» Benchmark Workouts, by Greg Glassman - September 03
» "The Girls" for Grandmas!, by Greg Glassman - October 04
» Team Workouts, by Greg Glassman - October 03




CrossFit is a registered trademark of CrossFit, Inc.
original site design: www.ottolejeune.com