Break down complex lifts into progressions to improve technique and power
Olympic lifts — the snatch and the clean and jerk — are some of the most technical and explosive movements in CrossFit. Mastering them takes time, patience, and an intentional approach to movement. For intermediate to advanced athletes, dialing in these lifts can be the key to breaking through strength plateaus and improving overall athletic performance.
This guide will walk you through progressive strategies to refine your technique and build the strength and speed needed to perform Olympic lifts with confidence and control.
1. Master the Fundamentals Separately
Before going full lift, break down the Olympic movements into their component parts.
For the snatch:
- Practice snatch pulls to focus on explosive hip extension.
- Work on overhead squats for stability and mobility.
- Use hang snatches to dial in bar path and timing.
For the clean and jerk:
- Practice front squats for strength and posture.
- Use clean pulls to reinforce the power phase.
- Work on jerk dips and drives to improve overhead positioning.
Breaking it down allows you to fix flaws without the fatigue or chaos of a full-speed lift.
2. Use Hang and Block Positions
The hang position (starting from just above the knee or hip) and blocks allow you to isolate portions of the lift and train them more effectively.
- Hang lifts improve your ability to generate power from the hips.
- Block work reinforces proper positioning, especially during the second pull and receiving phase.
These variations reduce complexity and let you work on speed and timing with better control.
3. Prioritize Mobility and Positioning
Lack of mobility in the ankles, hips, shoulders, or thoracic spine can severely limit your potential with Olympic lifts. Incorporate mobility work into your warm-up and cool-down routines:
- Use a foam roller on your thoracic spine.
- Stretch the calves and ankles regularly.
- Perform shoulder pass-throughs with a PVC pipe to improve overhead range.
Better mobility means smoother lifts and a lower risk of injury.
4. Train Tempo and Pause Variations
Controlling the lift can be more challenging than moving it quickly. Use tempo training to improve awareness and strength in each phase:
- Tempo pulls slow down the first and second pull, forcing better mechanics.
- Pause snatches/cleans help reinforce correct positioning under fatigue.
- Pause overhead squats build comfort and stability in the catch position.
These drills create better body control and help eliminate bad habits.
5. Use Video to Analyze Your Form
Recording your lifts gives you instant feedback. Look at bar path, timing, and your positioning at key stages of the lift. Compare against high-level lifters and note any inconsistencies.
Ask your coach or training partner for feedback too. Sometimes, an outside eye can catch what you miss.
6. Work on Speed Under the Bar
Many lifters can pull the bar high enough, but struggle to get under it quickly. Drills to help include:
- Tall snatches and cleans to focus on foot movement and turnover.
- Snatch balance and jerk balance to improve footwork and commitment.
Practice fast transitions and make sure you’re staying tight in your receiving position.
7. Integrate Olympic Lifting Into Your Weekly Programming
Olympic lifts should be practiced regularly, but not always at maximal effort. Try structuring your week like this:
- One session focused on technique with moderate loads
- One session focused on speed or barbell cycling
- One session with heavier loads for strength
Keep your reps low, rest periods long, and form sharp during these sessions.
Final Thoughts
Olympic lifting is a journey. Even the most seasoned athletes continue refining their lifts over time. Focus on consistent practice, thoughtful progressions, and smart feedback. The payoff? Stronger lifts, better movement quality, and a serious boost to your overall CrossFit performance.
Now get out there, lift smart, and lift strong.