The snatch and the clean and jerk are two of the most complex movements taught in CrossFit gyms. Not only are they compound movements that require a ton of attention to detail, but they call for high volume repetition if you’re searching for virtuosity. The most important thing when learning the Olympic lifts is pretty simple: patience and practice. The biggest mistake many make is rushing the process and forcing the weights without a true understanding of the movements.
Technique. When starting out, take the time to create good movement patterns, even if this means working with a broomstick, PVC pipe, or empty barbell. This will be essential to developing an efficient snatch or clean and jerk down the road.
Practice makes perfect. To improve your lifts, you have to practice them. A large number of sets completed at moderate weights will help build strength, improve technique, and create consistent lifts.
Narrow focus. At times you may feel overwhelmed with details and cues. Choose to focus on one or two cues at a time while lifting. This will allow your body to hone in on important aspects of the lift without getting disoriented. As you fix certain parts of your lifts, then shift your focus to other areas that need work.
Enjoy the process. While weightlifting can be tricky and sometimes seem complicated, it can also be incredibly rewarding and exhilarating. Take note of your progress, celebrate small victories, and enjoy the process of getting better!