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Exercises Movements, technique & proper execution

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Old 12-20-2004, 09:30 PM   #1
joey williams
 
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I have seen a few post mentioning coach Burgener's PVC drills for the olympic lifts. Does anyone know where I could find pictures or information about these drills other than attending a clinic. My work schedule just wont allow me to get away right now to attend one.
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Old 12-20-2004, 10:22 PM   #2
Jeff Martin
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Joey,
Too bad about the work schedule. Here is a little something from the seminar. Take a PVC pipe, do an overhead squat. In the bottom position do 5 behind the neck presses. Do a set of 30-50. I'll let some of the others let you in on more fun.
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Old 12-21-2004, 12:16 AM   #3
joey williams
 
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Jeff,

Thanks for sharing. Any particular size or anything I should get for the PVC?
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Old 12-21-2004, 12:22 PM   #4
Tyler Hass
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Joey,
The last issue of the CrossFit Journal had pretty extensive notes from Mike Burgener's presentation in Colorado. You can probably get the back issue.

Tyler
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Old 12-21-2004, 12:54 PM   #5
Lincoln Brigham
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This is the warmup sequence Mike teaches to all of his lifters. It reinforces good technique, gets the blood flowing and the joints loosened up. It also serves as an effective and safe drill to help learn the snatch; it can be done several times per day if needed.

Use a 6' PVC pipe ($1.37 at the local hardware store). Use a snatch grip. All steps are done for three reps.

1. Shrug.
Straight arms, hook grip, wrists cocked in, elbows rotated out, squat stance. Try to hit your ears with your shoulders.
2. Shrug + pull.
Like step 1, then pull to chest height. Don't bend arms until shoulders are fully shrugged. Keep the bar in very close to the body. This is a fast move, with no pause between the shrug and the pull.
3. Muscle snatch.
Like step 2, then finish pulling the bar to the overhead position. The bar should end up in line with the back of the ears, with the wrists cocked back.
4. Behind the neck press.
Still using a snatch grip, press from the shoulders where the bar normally sits in a back squat. This is not going to wreck your shoulders; it's only a 4-ounce PVC pipe.
5. Behind the neck push press.
Like step 4, but with a little knee kick. Do NOT go up on toes, kick through the heels.
6. Pressing snatch balance.
Squat stance. Press the bar up as you simultaneously go down into a bottom position overhead squat. With practice, the bar doesn't really move. This is not a quick move.
7. Heaving snatch balance.
Squat stance. Like step 6, but with a little knee kick. This is a quicker move than step 6.
8. Drop snatch.
Move the feet a little closer, into the pulling stance. Use little knee kick like step 7 but drop down into the bottom of the overhead squat position as fast as humanly possible while popping the feet into the squat stance. Minimize air time. Faster. Faster still.

You can also add a step 9 if you wish, snatches from the hang position. The whole sequence flow from one step to the next and should take no more than a minute or two.
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Old 12-21-2004, 12:59 PM   #6
Brian Gibson
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Thanks Lincoln.
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Old 12-21-2004, 03:22 PM   #7
Michael Pearce
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Great post Lincoln thank you. I now have a good standard to work from with this and the video on the site. I can't wait to get the Oly tapes. Which one does everyone recommend? I know that there are several of them.
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Old 12-21-2004, 05:35 PM   #8
Chris Forbis
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Outstanding post Lincoln.

*adds to bookmarks*
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Old 12-21-2004, 05:41 PM   #9
Tanner Kolb
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i really like the tapes that coach Tom Cross has put out. deals with more than just O-lifts too.
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Old 12-21-2004, 06:51 PM   #10
Mike Minium
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Michael,

You'll want to get the two World Class Coaching LLC tapes (one's on the Snatch and one's on the Clean and Jerk).

This thread contains info on ordering the tapes:

http://www.crossfit.com/discus/messages/20/6343.html


Mike
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