Caution! This article is going to be a bit lengthy. Bear with me 🙂
As interest in Olympic weightlifting grows among our Train members, it’s important to establish a structured approach to mastering the fundamental lifts: the snatch and clean & jerk. With so many details to consider, it’s easy to feel overwhelmed. Many new lifters and coaches fall into the trap of chasing the latest trendy tips they see online, often getting ahead of themselves. To ensure a solid foundation, let’s focus on a clear hierarchy: Position, Movement, Speed, and Load.
Position is the cornerstone of effective lifting. Starting and receiving positions are critical; they dictate the success of your lift. If your position is incorrect, the movement will not be executed properly. As a lifter, take the time to familiarize yourself with your starting and ending positions.
When practicing, pause at these positions for a few seconds. This moment allows you to make adjustments and understand what proper positioning feels like. This foundational awareness is crucial for quickly recognizing and correcting any improper form in the future.
Once you have established correct positions, focus on movement. Think of it as a series of gradual adjustments between positions. This is where the value of slow practice comes into play. When you perform movements slowly, you can better sense the tension in your body, the bar’s path, and how balance shifts with different movements.
Incorporate slow drills like muscle snatches or press variations. These exercises help reinforce proper technique, allowing you to build muscle memory before introducing higher speeds.
While Olympic lifts must eventually be performed quickly, speed without proper technique is counterproductive. If your technique isn’t sound, adding speed can hide errors until the weight becomes too heavy to manage. Only introduce speed after you’ve gained a reasonable level of proficiency.
Use slower movements as part of your warm-up to maintain technical integrity. Gradually build up to faster lifts, always returning to slower drills as needed to refine your technique.
Adding weight should be the final step. Strength development is specific to both position and movement. Loading poor positions will only reinforce incorrect patterns, making future progress more challenging. If you can perform a movement correctly with light weights but revert to poor form under heavier loads, it’s crucial to reduce the weight and focus on form.
Don’t let fear of losing strength keep you from backing off when necessary. Sometimes, the best way to progress is to take a step back and reinforce your foundations. The sooner you address these issues, the closer you’ll be to achieving your goals.
Keep the learning process simple and structured. Build a strong foundation before getting bogged down in the details. Don’t hesitate to revisit earlier stages when necessary—this approach will save you time and effort in the long run. By adhering to the hierarchy of Position, Movement, Speed, and Load, you can develop into a proficient Olympic weightlifter while enjoying the journey. Happy lifting!
Head Coach
Aziz Mohamed
CrossFit Train Blackbox
Train’s goal is to improve quality of life by improving the health of the people in Klang Valley. We are a fitness center dedicated to helping you to reach your fitness goals. Visit us today at our location in Subang Jaya, Selangor.