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.
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