Well that's never happened before... 20ish people in the gym going on as normal when we started filming and suddenly it went DEAD QUIET. 🙃
The Burgener Warmup is a progression we use to teach the snatch. If you're not doing it every day, YOU SHOULD BE!
Step 1: Down and Finish to drill forceful leg drive to create SPEED THROUGH THE MIDDLE
Step 2: Elbows High and Outside to drill KEEP THE BAR CLOSE to the body.
Step 3: Muscle Snatch to drill STRONG TURNOVER Step
4: Not shown - Holding bar overhead practice dropping down to various depths of the squat to drill consistency in transitioning feet from jumping and landing position
In actual practice, SPEED THROUGH the middle maximizes force production and elevation on the bar.
Elbows high and outside happens as you pull your body DOWN to the bar. We are not "dropping" under the bar. We are aggressively pulling our body DOWN.
The turnover is also aggressive and we punch our body down under the bar. It's not a passive "catch". PUNCH yourself down.