Air Squat- anterior pelvic tilt (increase the backward curve) to keep the lumber spine straight (fight the hamstring; active stretch reflex of the hamstring facilitates a stronger squat; if the back rounds you loose the “hamstring-bounce”)
- Must squat below parallel for a full squat
Back Squat- actively maintain lumbar extension w/ anterior pelvic tilt; knees are outward or toes open; remove stress from low back by tightening core, lifting the chest; lift elbows to hold the bar (on both front and back squat); bar is right over the middle of the foot throughout the move (center of mass/gravity).
Bergener Warmup & Skill Transfer Exercises
Clean & Jerk- Power Clean and Jerk (either Push or Split Jerk)
Deadlift- scapula must be over the bar; maintain lumbar extension w/ anterior pelvic tilt; knees outward slightly or open the toes (same of Clean and Snatch); bar is right over the middle of the foot throughout the move.
Front Squat- Keep elbows high and weight rested on top/front of shoulders; maintain lumbar curve
GHD situps- same as traditional sit-up, just keep legs straight or use GHD apparatus
Jumping Pull-ups – make a full extension of the elbow before repeating the jump
Overhead Press (or Shoulder Press)- vertical forearms; push bar in straight line over shoulders. Lean back slightly press and replace head/body under the bar.
Power Clean- from the floor to semi-squat or stand
Pushups- hands just outside and in line w/ shoulders; elbow flexes behind/below shoulder
Push Press (also see Overhead Press and Push Jerk)
Skill Transfer Exercises (see Burgener Warmup)
Power Snatch- from the floor to semi-squat or stand
Split Jerk- same as Push Jerk, except feet split into a partial lunge (one in front and one behind)
Tips for Cleans, Jerks & Snatches
(Range of motion and technique are first, then strength)
- Start with pvc or wooden dowl and very gradually add weight to perfect the pattern of technique
- use feet and hips to create momentum on the barbell; speed through the middle via hip extension
- weight on the heels; feet are even
- learn to jump from jump position (feet under hips) to receiving/squat position (heels just outside shoulders)
- hook grip= strongest grip possible for pulling the bar w/ momentum: place thumbs around bar and under fingers
- grip width= 1 thumb length from hip (for cleans and presses)
- grip position= with bar overhead, distance should be 8-12 inches above head w/ active shoulders (this is proper position for hang position) for overhead squat & snatch
- work on wrist flexibility by placing bar on back; hook grip and pull elbows as far forward as possible; get comfortable with the front rack position (see Front Squat video; their hand placement on the shoulders is the “front rack position”)
