Begin with a barbell in the front "rack" positon (see "front squat"). Dip your body downwards slightly by flexing the hip, knee and ankle joints, making sure to keep the torso as upright as possible. Jump upwards out of the dip position by violently extending the said joints, and press the barbell upwards. Upon completion of full joint extension, and while the weight is moving upwards, push yourself under the bar and receive it in a partial squat. The foot should move from a position under the hips to a shoulder-width position. Elbows should be fully extended upon receiving the bar. Complete the jerk by standing up out of the partial squat position with barbell supported overhead and returning the feet to hip position. Athlete must show complete control of the bar at the top before lowering it.


  • Rogue Beater Bar
    The Beater bar is a 31 MM bar with no center knurling and has Olympic knurling marks. The shaft is black zinc and the sleeves are bright zinc coated. This bar is not made for competitive olifts, it is meant to be the bar that takes a high rep beating where the diameter of the shaft is not essential.
  • Rogue ES-1 Echo Squat Stand
    Just the bare essentials. This stand can handle your 500LB back squat with ease. We went back to the drawing board and came up with a squat stand for those of you on a budget. Still constructed at the Rogue Factory in Columbus Ohio, this stand is everything you expect from Rogue: a heavy duty quality made piece of equipment. We didn't cut any corners on this one. Now you can get a US made squat stand for the same price others are selling flimsy imports for.
  • HG Rogue Bumpers
    Plate diameter: 450mm (IWF Standard is 450mm). Collar opening: 50.40mm. Insert type: Stainless Steel.
  • Rogue HG Collars
    Our all new ROGUE HG Collars, with patented locking mechanism that will hold on repeated drops!
  • Rogue Wood Jerk Blocks
    Fully CNC machined, Rogue’s Ohio-built Wood Jerk Blocks deliver a level of craftsmanship and stability simply not achievable with traditional DIY jerk boxes. Available in four different sizes—15”, 12”, 6”, and 2.25”— each Rogue Jerk Block features 1.5” double-wall construction and interior bracing, along with strategically aligned insets for ultra secure stacking.

CrossFit Journal Articles

  • Spanish Push Jerk
    Maggie Dabe from CrossFit Fairfax is one of CrossFit HQ’s traveling seminar trainers. Originally from Ecuador, she explains our standard cues and faults for the push jerk entirely in Spanish.
  • The Quick Lifts: Start Here
    Bill Starr offers up a program designed to help athletes begin training the basics of the Olympic lifts.
  • The Lifting Shoulder
    What should the shoulder's contribution to overhead lifting be? Should the shoulder remain fixed or should it elevate, moving toward the ear, during an overhead lift? These questions were recently raised on the CrossFit message board and found their way o
  • Coaches Prep Course: The Overhead Position
    A good overhead position is important to many of the CrossFit movements, and getting weight overhead the right way will ensure both optimal performance and safety. At a Coaches Prep Seminar at CrossFit Santa Cruz, HQ trainers Austin Begiebing, Adrian (
  • The Moves
    The CrossFit movements are functional, full-body movements that generate a great deal of power, and virtuosity in these movements requires instruction, practice and refinement. The movements are tremendously effective for producing fitness, but they are c
  • Teaching The Jerk
    In the first of a four part series, Coach Mike Burgener of Mike’s Gym begins a detailed discussion of the jerk: how to learn it, how to master it and how to teach it.
  • Fixing Loopy Lifts
    Continuing our series on the Olympic lifts, we focus this month on addressing a common problem for many CrossFitters: looping and floating under the bar. All three lifts--the snatch, the clean, and the jerk--must be fast, explosive, aggressive movements.
  • Better Movements: The Jerk and the Kipping Pull-up
    In this lecture from a recent CrossFit certification seminar, Greg Glassman looks at the differences among the shoulder press, push press, and push jerk and compares them to the differences between strict and kipping pull-ups. The advantage of the "better
  • On the Safety and Efficacy of Overhead Lifting
    This month we respond to the oft-heard conjecture that lifting overhead is inherently dangerous--i.e., that it is destructive of the shoulder. Conjecture, by definition, is required neither to comport with fact nor to offer testable proposition, and, as s
  • Mastering the Jerk
    Legendary weightlifting coach Bill Starr writes about why learning the jerk is so important. In recent years overhead lifts have experienced a revival in strength routines, and they’re also a big part of CrossFit. Of course, with my background in Oly

Olympic Lifting

Coach Burgener knows more about Olympic Lifting than anyone on this planet. If you want to improve your snatch and/or clean & jerk then you NEED to attend the CrossFit Specialty Course: Weightlifting. If you haven't heard of Coach B then you should slap yourself. Check out these CrossFit Journal articles for more info: The Burgener Warmup, The Stance, Clean & Jerk, Receiving The Bar, and Snatch Grip Position

Power Lifting

Improve your Deadlift, Bench Press and Backsquat with the CrossFit Specialty Course: Conjugate Methods. If Louie Simmons is good enough for the various NFL and NCAA football programs then he's good enough for you. Check out these CrossFit Journal articles for more info: Louie on the Conjugate System and Dynamic-Effort Day