Tips on 18.4

It’s easy to assume that 18.4 has nothing to do with olympic weightlifting, but we all know what they say about assuming….

This week, we’ll keep our workout tips short and to the point as we basically had to get a permit for the length of last week’s post.

Luckily, our community is filled with STRONG individuals. This makes the deadlift segment of the workout extremely appealing to most. However, handstand push ups create a different sort of fatigue.. even if we’re not necessarily lacking in shoulder strength and stability.

Dave Castro secretly loves us, so kipping handstand push ups are allowed. This means that we can use timing and momentum to our advantage!

We talk a lot about the importance of positioning and tempo on our dip and drive for a push press, push jerk, jerks, etc. The descent is smooth and controlled, which allows us to be extremely explosive as we drive the bar up over our head (slow is smooth, smooth is fast).

A kipping handstand push up is really no different from a push press! The hand placement is much like a proper rack position with our elbows in more of a 45 degrees angle, but in a handstand push up, the head and hands make more of a triangle. However,  the timing of the kip is almost identical to the timing of our dip and drive!

Think of the knees coming down on your handstand push ups as being the equivalent of your dip on your push press…the build up of energy and momentum. And then, as soon as your knees hit proper depth, you aggressively drive with the legs and hips… allowing all of that momentum to lead you into a fast punching/pressing of the arms.

If your knees come down too fast, or your midline is loose through the kip, or your timing of the down into the up is off, the movement will feel choppy and difficult.

But if your focus is on fluidity and timing and engagement of your midline, you’ll propel your head off the floor much like you propel a barbell off your shoulders.

Good luck on this one, guys!!

Tips and Tricks for 18.3

When looking at 18.3, I can’t help but block out every word that doesn’t rhyme with “shmatch” or “shmosher shed shquat”.

Maybe I’m biased, maybe I’m just obsessed with olympic lifting (definitely both), or maybe I just know better than to offer advice on double unders when I can’t do more than 15 without peeing myself a little.

Here are your tips of the week for 18.3:

Overhead Squats

Your shoulders are going to feel smoked, so a proper overhead position needs to be a priority if you’re going to be able to hold the bar overhead for any length of time.

The two main points I would like for you to focus on in your overhead position (especially when you’re feeling fatigued) are: bar placement and shoulder position.

#1. Bar Placement:

The barbell needs to be placed directly above your hips and heels regardless of where you are in your squat. As you descend into your squat, understand that however far your torso comes forward, that’s how far the bar needs to go back. And then, as you stand and begin to sit more upright, the bar needs to come forward again..returning to it’s original place. Aka counterbalance

A quick way to achieve this is: as you are moving through your overhead squat, envision a straight line off to the side of you. The end of the bar should stay DIRECTLY in line with that imaginary straight line through your whole entire movement.

Focusing on this will also help distract you from the feeling that someone is taking a blow torch to your shoulders. #yourewelcome.

#2. Shoulder Position:

Unfortunately, despite any selfless acts we may have committed in a past life, we don’t all possess the mobility of a fourteen year old Chinese World Champion. So, it is normal for there to be some rotation in our shoulders as we descend into our squat.

Understanding this, I would like for your focus to be on staying away from any extremes. Meaning…do your best to not be excessively internally or externally rotated.

Keep your chest up as much as you can, reach up through your lats and into the barbell and try to keep your body position AND the bar path as vertical as possible.

Even if our body mechanics and mobility do not allow for us to stay completely upright and vertical, visualizing and understanding where we’re SUPPOSED to be, will naturally help us to be more successful.

Dumbbell Snatch:

I’ll keep this one short since I’ve already reached my character count quota for the next 4 years…

When fatigued, it’s natural for a dumbbell snatch to start looking less like a snatch and more like an overly dramatic “bend and snap” (most of the snapping being vertebras shooting out of one’s spine).

So, in the midst of your exhaustion, do your best to remember that “the fastest distance between two points is a straight line”. In other words, keep that dumbbell as close to you as possible.

Last, we are SO LUCKY in that our shoulders are being used way more than our legs in this workout! So, let’s give our shoulders a break on these DB snatches and focus on JUMPING the dumbbells up with our legs, rather than pulling them up with our arms.

Good luck on 18.3! Have fun and remember the wise words from Kenny Powers, “I play real sports.. I’m not trying to be the best at exercising” (except that CrossFit is a sport and you ARE trying to be the best at exercising).

Cues for 18.2

Oh HAY, 18.2! We may be a tad bit biased, but CrossFit Weightlifting LOVES this workout.

As CrossFitters, we are familiar with hitting higher loads in our olympic lifts when we are fatigued.

However, when we’re out of breath and have a short time domain to work with, it can be tricky picking a cue to think about that will help bring our whole movement together…especially when our legs are feeling “really warmed up” (a super positive way of saying “incredibly exhausted”).

When a conditioning piece leaves me lacking the mental capacity to think about the 457 things that need to happen in order for me to successfully hit a heavy clean, here are my top three “go to” cues that generally get the job done:

#1. Set your lats back and DOWN off the floor

When our legs and back are fatigued, it’s really easy to be lazy in our set up and first pull…making it extremely easy for that bar to pull us forward right off the ground. So, in conjunction with getting a deep breath in and bracing your midline, roll your shoulders up, back and down before lift off. This will engage your lats and help you feel balanced and strong off the floor.

#2. Stay over the bar as long as possible

Until our legs come back to us, the first couple of lifts after the DB squats and burpees will feel heavy. As a result, we will want to jump and pull ourselves under the bar TOO soon.

Feel where your back angle is on your set up (hips crease slightly above your knees, shoulders over the bar) and KEEP IT THERE all the way until you’ve reached the mid thigh position.

Staying over the bar creates that slight hinge in the hips. This allows us to use our torso as a lever as we go to jump the barbell up…adding to the explosiveness of our drive!

#3. Elbows lead you out of the bottom

After you jump that barbell up with ALL the pent up emotion and aggression you’ve been carrying around in your lifetime, it’s important to not just pull the elbows around until you receive the bar in the bottom, but rather CONTINUE to pull the elbows around until you feel them leading you up out of the squat.

Keeping tension on the bar AS LONG AS POSSIBLE as you pull under will help your timing of catching the bounce out of the squat.


Good luck on your journey through 18.2! Be tough and remember that just because you’re breathing hard, doesn’t mean you can’t lift heavy weight (as long as you do everything I say above and keep technique, along with TENACITY, a priority 😉 )!

10 things to do to improve your clean and jerk.. from start to finish

#1: Breathe in, brace hard and use the lats that were graciously given to you. Failure to engage the lats will most likely result in an early arm bend or shift forward off the ground.

#2:. Speaking of shifting forward, discontinue your day job at the strip club. It’s only teaching you to raise your hips up before your chest on your initial lift off. The bar, your shoulders and your hips should all rise at the same time.

#3: The bar’s immediate goal is to pull you forward and down. Stay balanced on your whole foot through lift off and do not let that bar pull you forward onto your toes. Side note: don’t OVER correct by shifting too far back on the heels either.

#4: You can NEVER jump too hard. Yes, you’ll need to adjust your power output according to how much weight is on the bar, but your drive should always be explosive.

#5: If your hips go out, the bar goes out. If your hips go up, the bar goes up. #micdrop

#6: Leave the “dropping it like it’s hot” for the dance floor. Jump that bar up, and as it’s moving up, USE THE RESISTANCE OF THE BAR TO PULL YOURSELF DOWN AND AROUND THE BAR. At no point in your lifting career should you jump, drop/ dive, and then catch the barbell.

#7: Slow elbows = death. Your elbows will not just fall into place. You have to keep pulling them around until you feel them leading you up out of the squat.

#8: Moving into the jerk, relax your hands in your rack position to ensure the drive is coming from your body and not your arms. Then, breathe in strong, allow the bar to settle, and find the perfect positioning (straight up and down) and tempo on your dip. Slow is smooth and smooth is fast.

#9: Jump up, punch down. When you jump the bar up, it’s only going to get to a certain height. From there, you have to use that resistance of the bar to drive your body DOWN into your solid split position. Do not try and press the bar up higher.

#10: Your foot placement on the split will be easier to achieve if your primary focus is on keeping the weight directly over your hips. The bar needs to be stacked over your shoulders, which are stacked over your hips. If those three things are in a straight line (the bar, your shoulders and your hips), your footwork is probably (hopefully) solid.

You May Be (Emotionally) Unstable, But Your Lifts Don’t Have to Be

The title of this blog post has VERY little to do with the actual content, but it’s catchy and I like it.

Because there is so much to focus on in the actual lifts, we rarely think about our feet and how they feel against the ground. And when we disconnect from our feet, it’s easy to disconnect from our legs. And if we disconnect from our legs, we’ve lost our main source of power and might as well just quit weightlifting all together (may be a bit dramatic).

I touched on this concept a bit in one of my earlier blog posts, “How Well Do You Know Your Feet”, but maybe “feeling your feet or feeling your legs” are cues that don’t seem to work for you.

If that’s the case, I challenge you to think about this: “the floor is your source of power and source of stability”.

How can we use the floor for STABILITY?

In the beginning of the lift, when we’re pulling from the ground, we spread our feet and use every inch of our shoe to push the floor away from us. Use the ground as a reference for how balanced you are on that initial lift off. The initial lift off will set you up for success or failure in the rest of the lift depending on how balanced you are.

But even more important, in terms of stability, is the end of the lift. When you pull yourself down and around that bar, whether it be on a snatch or a clean, how your feet land against the ground is a HUGE indicator for how tight you are going to receive that bar. If you land with soft feet, or if you aren’t paying attention to how the floor feels under your feet, you’re probably going to be wobbling around under that weight. Being shaky and loose under heavy loads is not an ideal situation for anyone.

On the other hand, if you think about the ground staying strong and steady under you, you can jump your feet out FAST and imagine your feet STICKING to the floor like glue. Really really strong glue.

How can we use the floor for POWER?

One cue that I love that my dad uses all the time: “stay flat footed as long as possible”. What he means by this is… until you have fully extended your body as much as it’s capable of extending (aka jumping ALL the way through legs), you CANNOT stop pushing through the floor. Until you are up on your very very tip toes, milliseconds away from jumping your feet out into your landing position, you need to be pushing through the floor. This push through the floor is what is generating power into the bar.

To summarize,

1. Off the ground, use the floor to stay balanced on your lift off.

2. When you’re jumping and pulling, feel your feet pushing through the ground AS LONG AS PHYSICALLY POSSIBLE.

3. When you’re pulling under the bar and you’re about to land, connect with the floor and land firm in your feet. Use the ground to help you stabilize under that heavy weight! In other words, STICK IT!

Breathe, Settle (Not In Life), Jerk

In my opinion, the jerk is the most under appreciated lift in the sport of olympic weightlifting. Let it be known that this is entirely because I’ve always been great at them.

As much as I love jerks, I can understand why people may not agree. We spend a lot of time in our squat stance… whether we jump into that squat stance or not, it’s a very comfortable, strong position for most people. Where as the split stance position is often foreign and uncomfortable… especially when we have to JUMP into it!

We have covered the footwork on the split and we know that it is critical to master the footwork in order to feel comfortable and confident in the movement.

Today, I want to touch on the importance of the dip and drive.

The dip of the jerk is all about body position and timing. If we can gain a greater understanding of what the proper body position is and what our tempo should be on the dip and drive, the jerk becomes (almost) effortless.


The beautiful thing about the jerk is that when we dip, drive, and then receive the bar overhead, our shoulders and hips stay in a straight line the whole entire time (hopefully).

When I look at an athlete performing the jerk from the side, I want to see their shoulders stacked directly above their hips. This tells me that their weight is centered on their hips and they can support significantly more weight overhead.

The minute I see their shoulders lean forward in front of their hips, they are then fighting to keep that bar from pulling them forward on the dip, drive, and receive.


While positioning is SO important, so is the tempo in which we dip and drive. Because people have a tendency to not love the jerk, when they stand up from a clean, their automatic goal is to get that bar off their shoulders and up over their head as quick as possible. This generally results in a rushed, choppy, jerky (pun intended!) movement.

“Slow is smooth and smooth is fast” is a great cue for the dip and drive. If we want to be aggressive and fierce and explosive on our drive, we have to trust that a slightly slower, controlled dip is going to set us up to be able to do so…mainly because we can then use the energy of the bar (that slight bar bend), to whip the bar up over our head!

The next time you prepare to jerk, take a deep breath in and notice how the rise in your chest causes the bar to move and bounce a little. We want that bar to STOP moving and SETTLE before we go into our dip. Failing to do so will cause the bar to move out of sync with your dip and drive… and that just gets awkward.

So, BREATHE IN, SETTLE (should take about 2 seconds), JERK.

Tempo Off The Floor

The cool thing about olympic lifting, aside from everything, is the ability to be creative as an athlete with technique. We all have different body types, which means that there are certain technical tweaks that can help us be as efficient as possible on an individual basis.

There are a lot of points that we can touch on with this idea, but today our focus is on tempo off the floor. 

Throughout the years, I’ve seen lots of different speeds and styles on the first pull from athletes all around the world. I’ve seen the “grip and rip”, the “oh my gah he/she is going so slow there is no way they’re going to get that overhead”, and the standard medium, smooth, fluid tempo.

There have been many athletes that have performed any one of these pulls and have proven to be extremely successful! So, who am I to say what is right or wrong?

For the sake of this blog post, let’s just assume that I know everything and we’ll focus on beginners and what I feel to be most successful for 90% of that population.

My rule of thumb is: however fast you go off the floor, you need to go even faster through the middle. 

So, if you go really fast off the floor, you need to be prepared to jump with everything you have…creating more momentum past the hips. Ironically, when an athlete hears that rule, they seem to naturally slow down their initial pull.

The great thing about moving a little slower off the floor is that it tends to be easier to make sure that proper positions are hit and it seems to be easier to stay tight! A “grip and rip” style can pull our midline or lats out of position and causes our butt to shoot up, and/or we rush through the below the knee, launch, mid thigh positions.. creating a less controlled,chaotic movement.

Give yourself the opportunity to really feel where the bar is in relation to your body by slowing down your initial pull and your basic understanding of the movement as a whole will increase.

With that being said, you don’t have to go deathly slow to the point where you’re feeling that you’re trying to go from 0-60 once you go to jump. Choose your initial speed off the floor with the intent of steadily increasing in tempo the higher the bar gets. Not too fast. Not too slow.

Figure out what fluidity off the floor feels like for you as an individual athlete! You get to be creative!

Do You Even Know What You’re Doing? 

When performing a specific olympic lifting exercise, it’s natural to want to zone out and just go through the motions. We’re human! Life gets exhausting and we have days where our focus is on just surviving, rather than focusing in on EVERY single lift of EVERY single set. To be THAT focused in for 2-3 hours is hard work!

However, if you want to be a champion, those days should be few and far between. The majority of the time, we should not only be focused in on our movements and how they feel during a set, but we should also be able to understand WHY these specific movements are programmed for the day.

Every movement in olympic lifting has a purpose. Your job as an athlete is to tune in and figure out what that purpose is and how to apply it to your lift.

Let’s use 3 position snatches as an example. A 3 position snatch can contain all different positions, but for this example, we will use a very common 3 position complex: high hang snatch, snatch from above the knee, snatch from the floor.

High hang snatches are used to reinforce strong leg drive, or a strong jump. We don’t have momentum built up from our pull off the floor. All we have is a dip and drive to generate all the power we need on that bar. So, understanding that, our dip and drive has to be the most tight, most fierce dip and drive of our whole entire life.

The launch (above the knee) position helps to remind us of the MOST important position that we need to hit when pulling from the floor. In this position, we need to feel balanced on our feet, our shoulders need to be over the bar and our lats and midline need to be extremely engaged… almost to the point where you feel like you’re going to shart or pop one of your 8 abs. If we can get to this position confidently and consistently, we will have a much better chance of being successful with our lift.

And, last, as we finish the complex with a lift from the floor, we’re focusing on bringing all those positions together.

We have felt how balanced and tight we’re supposed to feel in our launch. We know how hard we have to drive with our legs from our repetition with the high hang snatch. Now, we need to piece it all together with our lift off the floor (all while we’re slightly fatigued mentally and physically)!

This is not as easy task! BUT it’s a great way of increasing our technical accuracy and mental focus.

So, the next time you’re training, test your ability to understand the movements and their purpose, rather than just going through the motions. More than likely, you’ll begin to notice positive changes in your progress because the more we understand about the lifts, the more we can CONFIDENTLY execute them.


Sage Burgener

Life As a C- Pull-er

Many moons ago, when I was still a moderately average lifter, I was a chronic “C-pull-er”.

Webster dictionary defines a “C-pull-er” as: “someone who spends hours a day working on getting their legs stronger only to discover that he/she does not know how to actually use said legs as his/her source of power…thus relying on hip drive more than leg drive”.

…. or something like that.

Hip drive in olympic weightlifting is extremely important. BUT the hips can only come into play AFTER the legs have completely exerted their efforts.

What does that mean exactly?

Let’s say you’re testing your one rep max vertical jump. You push your full foot STRAIGHT through the ground and exert ALL of your energy into trying to get your body UP as high as possible.

Without even thinking about them, your hips naturally travel up as well!

That’s the drive we’re looking for in the snatch, clean and jerk (without leaving the ground that much, obviously)

The problem is, when we put a barbell in our hands, we forget what it means to jump and we start doing weird things with our legs and hips.

I see a TON of athletes jump with about 50% effort through their legs…and then, they try to compensate for the 50% that was lost by driving their hips THROUGH the bar. When this happens, the bar doesn’t travel UP to it’s maximum height (and it it’s probably traveling OUT too because it’s really hard to keep it close when your hips are pushing it forward). Not allowing the bar to reach it’s maximum height makes our pull under significantly harder! You’ll feel like you’re sneaking under the weight.

One thing that helps me is to think about my actions creating an equal to or opposite reaction (I’m basically a physicist). If I push STRAIGHT through the ground with my whole entire leg.. from my foot all the way up to the top of my quad… AND THEN allow all of that energy to transfer and flow into lifting my hips up, that’s going to create a lot of height on the bar! AND the bar will be moving straight up with great speed and velocity…which is always a beautiful feeling!

That is A LOT of writing (and reading on your part) just to say: if my leg drive is weak and my hips go OUT, the bar goes OUT. If my leg drive is strong and my hips go UP, the bar goes UP.

My coach, Aimee Anaya Everett likes to give me a warm up drill where I do jumping snatch pulls with the barbell and/or light weight. It’s exactly like a snatch pull, but I actually jump high so that I can feel the sensation of using my legs. I focus in and hold onto that sensation and try to recreate it on my actual lifts. Try it out and let me know if it works!

-Sage Burgener

How Well Do You Know Your Feet?

The olympic lifts are not only physically challenging, they often leave us feeling mentally inept. The struggle is REAL when we’re required to think about the 456 things that need to happen (all within a 2 second time span) in order to have a successful lift.

If I find my athletes starting to over think things, I like to take it back to the basics. The basic fundamentals of this sport are STANCE, GRIP, and POSITION… the MOST important being the stance.

Our stance is not only about our foot placement in the jump and the land; it’s also about how our feet FEEL against the ground when we pull, when we jump, and when we land. If we can connect with our feet, we can connect with the ground and use it as our SOURCE OF ENERGY AND POWER! Isn’t that cool?!

Here are some questions you can ask yourself about your feet:

#1. When was the last time you clipped your toenails? 1 week ago (RIGHT)? 4 weeks ago (WRONG)?

#2. When you’re pulling off the floor, are you gripping the floor with your big toe, pinky toe and heel equally (RIGHT)? OR is the majority of your weight on the outside of your foot because you are EXCESSIVELY driving your knees out (WRONG)?

#3. When the bar starts to pass your knees and gets higher on your leg and you’re getting ready to jump, is your weight centered and balanced on your mid foot (RIGHT)? Or do you have your weight too far back on your heels in an attempt to keep that weight from pulling you forward (which then causes you to rock too far forward on your toes when you go to actually drive against the ground) (WRONG)?

#4. When you pull and punch your body under the bar, do you land with a solid base.. feeling balanced and strong through your feet (RIGHT)? Or do you land with your ankles caved in, and/or weight on the toes (WRONG)?

If the questions you asked yourself all resulted in the wrong answer, don’t worry.. you’re still a good person and there is still hope for you in this sport. But take the time now to fix your STANCE!

Stay connected with how your feet feel during every part of the lift, and you’ll have a way easier time of feeling connected to the barbell, and staying connected to your movement.

Bada- Bing, Bada- Boom.

Sassy Sage, Out!