Coaching the Three Snatch Positions

Originally published in the CrossFit Journal October 20, 2012.
Olympic-weightlifting coach Mike Burgener says the three snatch positions are the high hang, mid-thigh and floor.
While the weight is somewhat balanced in the foot in the start position, the weight moves back toward the heels very quickly after the bar breaks the ground.
"The knees start everything, and the weight, in my opinion, should be 55 (percent), 45 (percent) and then shifted back immediately once the bar is lifted," he explains. "By shifting back, that forces me to stay back."
Moving the knees out and back off the floor and bringing the bar with them is key, Burgener emphasizes.
"As I'm pulling that bar, as it's coming up, I gotta sweep it back," he says. "Otherwise, if I don't sweep it back, look at my arms-they're automatically gonna hang here, and that's automatically gonna pull me forward."
In the first position-the high hang-the objective is "to learn to go down and up ... and shrug, finish under the bar," Burgener says. In the second position-mid-thigh-it's to "shrug your body right into the overhead squat."
The third position stresses the importance of the previous two.
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[@MikeLibbie]

Always great to hear a master pass down experience.

[@fireofthegodsfitness138]

Getting the details over and over, invaluable

[@Justinaing]

These videos are always helpful. I need to go to a Burgner cert.

[@jayfriedrichs6699]

Burgener is so knowledgeable. I really want to have a few sessions with him!!! love these videos

[@wonapeaceful9698]

i like to follow your lesson cos you are very good teacher, thank you very much

[@scottsattler4238]

Good video. Some of the commenters must have this stuff all figured out.

[@matthewfrancis6945]

Lol, love folks that troll CrossFit sites then question a man who has trains National and Olympic medal athletes. Really? Natalie can probably out lift half of the folks trash talking, lol.

[@theGreatGreyWolf96]

That "deadlift" its wrong! Think to your back!

[@dagummmdave]

this is nonsense. sorry people. this is a great example of why the rest of the world is better than us.

[@FERCNERC]

100% Agree with you. This is complete garbage.

[@OscarSchneegans]

Or it could be that the most generically gifted American power athletes go to the NFL, not the USAW.

[@patricklisko6063]

Why the rest of the world is better than us in what? In olympic weightlifting? Do you think this crossfit class is representative of America's weightlifting team? It's a crossfit class, man. Why America is behind in weightlifting is because we haven't placed a priority on it. There's simply not the initiative that other countries take on it. China trains kids from the time they're 4 years old. I've seen a 7 year old from China clean and jerk 160lbs right here on youtube, no joke. USADA is also another reason. We simply can't compare to the doped up strength of athletes from other countries because USADA is extremely diligent when it comes to weightlifting.

[@TonyMon16]

I wouldnt say its wrong its just different , theres plenty of american coaches who would teach this they way you want. Patrick was alos correct in why america isn't winning gold in Olympic lifting.

[@OscarSchneegans]

5zazen That's awesome. How many Olympians have you coached?

[@hanswurst1541]

Guys....i did Crossfit for 3 years and then i switched to Weightlifting. So in my opinion, Crossfitters don´t have a clue when it comes to Weightlifting. It gives me goosebumps when i listen to this guy, "shifting they weight back and forth"....sorry but this is so wrong. 80% of what this guy is trying to teach you is BS, sorry for the hard words. In fact, i only can give a this very important advise: if you want to learn how to lift correct, go to a weightlifting gym, not to a crossfit gym. If you really want to learn a perfect form and you want to Snatch and Clean&Jerk heavy, then don´t go to a Crossfit Gym. These guys can teach you everything, but its only 50% correct.

[@spencergsmith]

Hahaha this guy is one of the most knowledgeable and prolific Olympic Weightlifting coaches in America. But you keep on thinking you know better 👌🏼