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, with the arms locked out, upon jumping/shrugging, and the use of a full front "rack" position when receiving the object. A power clean or squat clean may be used.


  • 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 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
  • The Quick Lifts: Start Here
    Bill Starr offers up a program designed to help athletes begin training the basics of the Olympic lifts.
  • 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 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
  • 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.
  • Better Bracing for Midline Stability
    Kelly Starrett has a real knack for taking important principles of CrossFit like midline stability and putting them into real-world anecdotal scenarios for groups of trainees. This time around at CrossFit Santa Cruz, Starrett is doing just that: explainin
  • Just Lift ... and Coach
    “Just lift heavy weights,” Anders Lindsjö says in this installment of footage from a weightlifting workshop at Eleiko headquarters in Halmstad, Sweden. After drilling technique, Lindsjö sets his students loose to just lift while their bodies remember t
  • The Burgener Warmup
    Now that we've established the proper grip and set-up stance (CFJ 50 and 51), the next phase in teaching the Olympic lifts is what has become known as the Burgener warm-up. This warm-up consists of six different sequences that are important for learning t

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