Description

Deadlift the barbell until it reaches the height of your upper thighs. Without stopping the upward momentum of the bar, violently jump and shrug upwards while simultaneously pulling yourself down. Receive the weight at your shoulders. Complete the movement by standing fully with the barbell at shoulder height. Safe/efficient technique requires the hips to fully extend, while the arms are locked out, upon jumping/shrugging, and the use of a full front "rack" position when receiving the weight. A "squat" clean refers to the height of the receiving position. The crease of the hips must be below the height of the knees at the bottom of the squat. Ideally, the athlete receives the barbell immediately in the "squat" position, versus catching it high and riding it down to the bottom.

Equipment

  • 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.
  • 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!

CrossFit Journal Articles

  • The Quick Lifts: Start Here
    Bill Starr offers up a program designed to help athletes begin training the basics of the Olympic lifts.
  • The Clean
    In its finest expression the clean is a process by which the hips and legs launch a weight upward from the ground to about bellybutton height and then retreat under the weight with blinding speed to catch it before it has had the time to become a runaway
  • Improving the Clean
    Many strong athletes eventually hit a wall when training the Olympic lifts. Bill Starr explains how to get back on track when your clean stalls and PRs cease to come. I’m assuming that you’re using at least decent form and have advanced to the poin
  • The Scoop & The Second Pull
    The technical explanation for this is that the weightlifters have better "speed strength" than any other athletes. Speed-strength is defined as a combination of starting strength (ability to fire many muscle units instantaneously) and explosive strength (
  • 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
  • Skill Transfer Exercises
    The snatch and the clean are two of the greatest exercises known. They are unparalleled at developing athleticism in general and power in particular. All CrossFitters should incorporate them into their routines in some form. Yet the movements are complex,
  • The Burgener Warm-Up
    Would you trade 2 minutes 38 seconds a day for a few PRs in the snatch or the clean and jerk? If you would, then you need to start doing the Burgener Warm-Up and the skill-transfer exercises that follow it. The series of movements takes less than three
  • Weightlifting Workshop at Eleiko
    There are so many moving parts in an Olympic lift. It takes many years of concentrated training just to get the footwork right, and it can take even more time to establish a solid pull. Then there’s the whole getting underneath the bar thing. That’s t
  • Why’d You Miss?
    Maybe you weren’t strong enough to make the lift, or maybe something else went wrong. Jeff Barnett offers a non-exhaustive list of reasons why the iron didn’t move.
  • Learning The Olympic Lifts: The Grip
    Last month, we took a detailed look at the jumping and landing stances for the Olympic lifts. This month, we'll discuss proper hand placement on the bar for the snatch and the clean. First off, it must be understood that grip in both the snatch and clean

Olympic Lifting

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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

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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