All Things Gym

Best of Olympic Weightlifting

  • ATG Shirts
  • Patreon
  • ATG Podcast
  • Rep Max Calculator
  • Contact
    • About
Home » Mark Rippetoe » Fixing The Donkey Kick

Fixing The Donkey Kick

December 18, 2011 By Gregor Winter

Here is Mark Rippetoe on the Donkey Kick (aka CrossFit Jump).

The Donkey Kick is a misguided attempt to make explosions happen faster.
If you have to do this, it’s a bunch of wasted effort, because a whole bunch of energy got expanded moving your feet around that didn’t make the bar go up.
We want to turn all of this effort into vertical bar movement. And if you are picking your heels up and slamming them back down, that’s a bunch of stuff going on that doesn’t contribute to the movent of the bar.
(from the Starting Strength DVD)

How to fix the Donkey Kick (via Bob Takano):

  • start with the snatch or clean in the hang position
  • legs fully extended, with the heels off the floor
  • balance on the balls of the feet
  • pull upward with the arms as in an upright row
  • then skim the feet quickly from full extension to the squatting or receiving stance
  • go under the bar very quickly
  • light weights and low reps per

Poliquin on the Boston Stomp aka Donkey Kick

Dr. Bartonietz estimates that using the technique presented in the Boston Stomp reduces the power applied to the barbell by about 10 percent, thus diminishing training gains.

Filed Under: Mark Rippetoe, technique, weightlifting

About Gregor Winter

Hi, I run ATG.

Follow me on instagram @gregorwinter (and ATG @atginsta).

Support ATG
Support ATG on Patreon The ATG Shirt
ATG Shirts on HookgripNew ATG Script Shirts on Hookgrip All Things Gym Instagram
All Things Gym Patreon
All Things Gym YouTube
All Things Gym Facebook
All Things Gym Twitter
The ATG Hoodie ATG Hoodie on Hookgrip Store

Featured Posts

Lydia Valentin 170kg x3 Squat 2015 Worlds Training Hall

Lu Xiaojun & Tian Tao Band Resisted Shoulder Dislocates

Li Ping 103kg Snatch World Record at 53kg

Dmitry Klokov Handstand Push Ups

Kinovea – Free Bar Path Tracking App

New Romaleos ColorEuropeans Try RogueEurope.eu

Copyright © 2023 · Gregor · All Things Gym