Power Clean Weightlifting
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
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 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 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
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.
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 Power Clean
The power clean teaches explosion. It cannot be done slowly. And since it involves a longer pull than the squat clean, it emphasizes the finish, where the maximum hip, knee, and ankle extension occurs, without the added complication of the front squat par
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.
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
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
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