Patience While Learning the Olympic Lifts

  2018-06-20 10:00AM

The snatch and the clean and jerk are two of the most complex movements taught in CrossFit gyms.  They are compound movements that require a ton of attention to detail.  They will require more volume of repetitions if you're searching for virtuosity. The two most important things when learning the Olympic lifts are pretty simple: patience and practice.

The biggest mistake many beginners 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.  We recommend being introduced to these movements in either a small group or one-on-one setting with lots of attention from your coach. 

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.   A good coach can you give your drills to practice specific parts of each lift. 

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!


What does the name mean? It means perseverance. Molon Labe represents every man’s and every woman’s struggle and the power to rise above. Everyone faces battles in life. Molon Labe is where you will find your inner strength. You will succeed. You have the power within. We are here to guide you through your journey.

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