Description

Perform a "power snatch" from the hang position (the top of a deadlift). The movement begins by loading the hamstrings using a dipping motion. Push your hips backwards and flex the knees allowing the bar to travel down to your mid-thigh area.

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

  • Skill Transfer Exercises for the Snatch
    This month we introduce three skill-transfer exercises based on the overhead squat and commonly used by weightlifters to develop the snatch.
  • 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.
  • 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,
  • 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
  • Assistance Sequence for the Snatch
    This month, we describe a sequence that helps address one of the most vexing issues for many athletes: strength and stability in the receiving position of the full snatch (i.e., squat snatch). Most athletes--and CrossFitters especially--have greater troub
  • The Burgener Files VI - The Pocket
    The shortest distance between two points is a straight line, which is also often the quickest route to a missed snatch. In snatching, you don't want a perfectly vertical bar path but rather a line that curves in toward you slightly.
  • The Burgener Files V - Coaching Points
    "You don't drop under the bar! You don't fall under the bar! You pull yourself under the bar hard and fast!" During a snatch workout with Jason Khalipa and Jocelyn Forest, Coach Mike Burgener gets loud and aggressive with the 2008 Games champ,
  • The World's Fastest Lift: World Class Coaching LLC's Olympic Lifting Videotapes
    I'll admit this: I have never seen a video that made me drive to the cobbler (or "shoe repairman" for you young ones) the next day. Yet, I found myself trying to explain to Kim, the nice young Korean man who added heels to my Olympic Lifting boots a year

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