Description

One of the olympic lifts. Lift a barbell from the ground to an overhead, locked out position in one continuous movement. The athlete must receive the barbell in a full squat position with the crease in the hips resting lower than the top of the knees. 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.

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.
  • Learning How to Do Full Snatches
    Bill Starr breaks down one of the most difficult athletic movements you’ll ever perform. Put the pieces together to master the world’s fastest lift.
  • The Quick Lifts: Start Here
    Bill Starr offers up a program designed to help athletes begin training the basics of the Olympic lifts.
  • 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.
  • 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.
  • 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
  • Dissecting Dave and Nadia: Part 1
    Olympic lifters and CrossFitters around the world would gladly do 10 rounds of Fight Gone Bad for an opportunity to work one-on-one with Olympic lifting coach Mike Burgener. At a recent certification, Nadia Shatila and Dave Lipson had such an opportunity.
  • Dissecting Dave & Nadia: Part 4
    At a recent certification, Nadia Shatila and Dave Lipson had an opportunity to work one-on-one with Olympic-lifting coach Mike Burgener.

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 Olympic Lifting. 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(free), The Stance, Clean and Jerk, Receiving The Bar and Snatch Grip Position

Power Lifting

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Improve your Deadlift, Bench Press and Backsquat with the CrossFit Power Lifting Course. 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

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