Description

Lift a barbell from the ground to an overhead, locked out position in one continuous movement. Typically a wider grip is used (when compared to a "clean") in order to compensate for shoulder inflexibility as well as to reduce the distance the weight must be lifted. Athletes must show control of the weight in an overhead, fully standing position before dropping the barbell. Safe/efficient technique requires the hips to fully extend, with the arms locked out, upon jumping/shrugging, and the athlete to pull themselves under the bar as quickly as possible. A "power" snatch refers to the height of the receiving position. Anything above full depth (hip crease below the knees) is considered a power snatch.

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 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 (
  • Snatch Strategies for CrossFit Workouts and Competitions
    The squat snatch is the way to move the heaviest load, but what’s the fastest way to snatch lighter loads for multiple reps? Dave Castro outlines your best options for high-rep snatch workouts.
  • 12 Tips for Coaching O-Lifts in the CrossFit Box
    Hall-of-fame Oly coach Bob Takano has nearly four decades of coaching experience. He offers some advice for CrossFitters who will be teaching the quick lifts to their athletes.
  • Perfect Position: Deadlift and Snatch
    We’re back at Eleiko HQ with 1992 Olympics competitor Anders Lindsjö talking about the deadlift and snatch. Lindsjö starts the group off with an interesting concept: everyone practices very light deadlifts with poor positioning of both their feet and
  • 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,
  • Perfect Position: Deadlift and Snatch
    We’re back at Eleiko HQ with 1992 Olympics competitor Anders Lindsjö talking about the deadlift and snatch. Lindsjö starts the group off with an interesting concept: everyone practices very light deadlifts with poor positioning of both their feet and
  • 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
  • Learning The Olympic Lifts: The Stance
    All of the Olympic lifts (the snatch, the clean, and the jerk) are nothing more than a jump and a land. The jump is a vicious extension of the ankles, knees, and hips that creates momentum and elevation on the barbell. In the brief moment that the barbell
  • 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
  • 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.

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