Description

See "push jerk". Receive the barbell in a split stance. During the descent under the bar, move one foot forward and one foot backwards. The knee of the front leg should be bent with the back foot on its toes. The split stance allows the athlete to get under the bar deeper than a normal stance and helps with balancing issues.

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.
  • Rogue ES-1 Echo Squat Stand
    Just the bare essentials. This stand can handle your 500LB back squat with ease. We went back to the drawing board and came up with a squat stand for those of you on a budget. Still constructed at the Rogue Factory in Columbus Ohio, this stand is everything you expect from Rogue: a heavy duty quality made piece of equipment. We didn't cut any corners on this one. Now you can get a US made squat stand for the same price others are selling flimsy imports for.
  • 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!
  • Rogue Wood Jerk Blocks
    Fully CNC machined, Rogue’s Ohio-built Wood Jerk Blocks deliver a level of craftsmanship and stability simply not achievable with traditional DIY jerk boxes. Available in four different sizes—15”, 12”, 6”, and 2.25”— each Rogue Jerk Block features 1.5” double-wall construction and interior bracing, along with strategically aligned insets for ultra secure stacking.

CrossFit Journal Articles

  • The Quick Lifts: Start Here
    Bill Starr offers up a program designed to help athletes begin training the basics of the Olympic lifts.
  • The Moves
    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
  • Coaching Correct Technique in the Split Jerk
    You just cleaned a huge weight—but can you get it overhead? Hall-of-fame Oly coach Bob Takano explains how to correct errors in your jerk.
  • Teaching The Jerk: Part 2
    In part 2 of a 4-part series on the jerk, Coach Mike Burgener of Mike’s Gym takes athletes through a progression for developing an effective split landing position for receiving the barbell overhead. Photos and videos illustrate the progression and show
  • Teaching The Jerk Part 3: Split Jerk Drills
    In part 3 of a 4-part series on the jerk, Coach Mike Burgener of Mike’s Gym uses text, photos and videos to show a progression that develops into a full clean and jerk.
  • Teaching The Jerk Part 4: Skill Transfer Exercises
    In the last part of a four part series, Coach Mike Burgener of Mike’s Gym introduces four skill transfer exercises that develop proficiency in the four main aspects of the jerk: executing a powerful dip and drive, aggressively driving the body under the
  • Fixing Loopy Lifts
    Continuing our series on the Olympic lifts, we focus this month on addressing a common problem for many CrossFitters: looping and floating under the bar. All three lifts--the snatch, the clean, and the jerk--must be fast, explosive, aggressive movements.
  • Developing the Behind-the-Neck Split Jerk With Coach B: Part 1
    Working his magic on Dave Lipson, Coach Mike Burgener refines the split jerk by breaking down the movement and rebuilding it. In Part 1, footwork is the foundation, and Burgener coaches Lipson through a series of progressions he teaches to CrossFitters
  • Developing the Behind-the-Neck Split Jerk With Coach B: Part 3
    Working his magic on Dave Lipson, Coach Mike Burgener refines the split jerk by breaking down the movement and rebuilding it. “The goal is to dip and drive that bar overhead in one complete movement with no press-out, no pressing or rebending of the ar
  • Developing the Behind-the-Neck Split Jerk With Coach B: Part 2
    Working his magic on Dave Lipson, Coach Mike Burgener refines the split jerk by breaking down the movement and rebuilding it. In Part 2, Burgener points out some common faults with footwork: finishing forward in the lunge and finishing with a straight

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