The Burgener Strength Warm-Up: Why Every Weightlifter Should Use It

By Dr. Brooke Munion, Chiropractor

If you’re serious about Olympic lifting or improving your snatch technique, the Burgener Warm-Up is a must. Created by legendary coach Mike Burgener, this series of drills is designed to prime your body, improve mobility, and reinforce proper lifting mechanics before every session.

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What Is the Burgener Warm-Up?

The Burgener Warm-Up consists of five foundational drills that isolate key components of the snatch:

1. Down & Finish

2. Elbows High & Outside

3. Muscle Snatch

4. Snatch Land

5. Snatch Push Press

These drills help lifters focus on bar path, timing, mobility, and technique without the risk of heavy loads.

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Why Weightlifters Benefit from the Burgener Warm-Up

• 1. Reinforces Correct Bar Path

  Keeping the bar close and moving vertically is essential for a clean snatch. Each drill reduces looping and instability, helping you lift more efficiently.

• 2. Builds Better Hip Extension

  Down & Finish strengthens powerful hip drive—the primary engine of the snatch—improving lift height and speed.

• 3. Hardwires Timing and Sequencing

  By practicing rhythm and sequencing, these drills prepare you for heavier lifts while avoiding technical errors.

• 4. Improves Dynamic Mobility

  The overhead and receiving positions in the Burgener Warm-Up increase active range of motion, enhancing shoulder, hip, and ankle mobility.

• 5. Creates Consistency and Intent

  Repeating the warm-up before every snatch session builds discipline, focus, and technical precision.

• 6. Prevents Bad Habits

  Beginners often pull early, jump forward, or press out. The Burgener drills correct these tendencies before they become ingrained.

• 7. Primes the Nervous System

  Fast, explosive movements activate neural pathways, preparing your body for heavy lifts.

How Often Should You Use It?

Every time you snatch—and even before clean & jerk sessions. Consistently performing the Burgener Warm-Up ensures strong, efficient lifts and reduces the risk of injury.

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Who Should Use the Burgener Warm-Up?

The warm-up is suitable for:

• Beginners learning proper snatch technique

• Intermediate lifters refining timing and mobility

• Advanced Olympic athletes maintaining consistency

• CrossFit athletes preparing for dynamic lifts

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Strong technique starts with a proper warm-up. Incorporating the Burgener Strength Warm-Up into your Olympic lifting routine builds better mechanics, mobility, and consistency—helping you lift heavier, safer, and smarter.

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