I know not a lot of individuals do much olympic lifting on a regular basis. Heck I don't even do it much, maybe once a week if I feel good about it. But lately I have been increasing the frequency in which I perform the snatch and clean & jerk for my own sake to become more proficient in the technique and skill that these lifts require. These are tips I feel have really helped me develop stronger and more efficient lifts over the past several month
1. Consistency reigns supreme above all else.s and if you are someone who is dabbling some in this sport I think you'll find them helpful.
I tend to view most everything in this world on a spectrum. Meaning that although there is a black and a white there is often times a whole lot of grey shades in between. This concept can be applied to any physical movement or action. For example, in basketball we all know what a Jump Shot is suppose to look like and we understand that their are basic fundamentals you must master to have an adequate jump shot, but once those fundamentals are mastered the actual manifestation of the jump shot often times looks different from one individual to another. The same goes for Olympic Lifting. The technique for each lift, the snatch and clean and jerk, has been established, but their is often times variations of the movement from one individual to another. This is not something that you should fight. Instead of trying to force yourself or someone else in to a cookie cutter form you need to allow yourself or the individual to find the proper movement using the basic established fundamentals as constraints.
2. Wasting time at the top of the pull is a sin.
I have heard the olympic lifts coached to different ways in either way their is always emphasis placed on either elevating the bar or pulling yourself under the bar. Really they are subjective views based upon what you are observing is the stationary object the lifter or the bar. I prefer to emphasize both making sure that I elevate the bar as high as possible then pulling myself underneath as forcefully as possible. Either way it cannot be denied that anybody who wishes to take advantage of all the force you have produced to accelerate the bar skyward you cannot hangout in the top extended position for more that a millisecond. You must transition from accelerating the bar overhead to accelerating your body downward underneath the bar as quickly as possible.
3. Do not allow the load to migrate away from your body.
Simple physics tell us that the longer the lever the great the force applied at the fulcrum must be to generate enough force at the end of the lever to lift the object. When applied to weightlifting that means the further the load gets away from our bodies the heavier the load will feel. This is why it is paramount that you keep the barbell close to you at all times during the lift preferably though only making complete contact during the final effort during the second pull. This problem becomes more and more magnified as the load increases.
4. Balancing yourself and the load over your feet is a must.
This one probably goes without saying, I mean if you can maintain proper balance how can you ever expect to receive the load in a squat position and stand up with it without balancing across your feet. Your base must be stable and well-balanced any forward or backward motion during the two pulls can make it incredibly more difficult to reestablish balance in the new position. This can lead to missed lifts on a regular basis if not corrected.
5. When receiving the weight you must be stable, strong, and replicated.
Every specialist in the world has their own opinion on proper degree of external rotation in the shoulder, and what the shoulder blades should do during each portion of the lift, how one should grip the bar, but little of that matters. What does matter is establishing a position that best allows you to support the most weight with an upright posture and stand up with it. For most a good guideline is to make sure the elbows are pointing straight ahead and that the bar is resting across the shoulders supported by the trunk rather than being held with an hyperextend wrist with elbows pointing towards the ground.
6. Getting underneath the bar is not a passive movement.
Pulling or pushing yourself underneath the bar in each lift must be done urgently. You do not fall or drop underneath the weight. Rather you forcefully accelerate yourself under the bar aggressively with the intention of catching the load in a strong position and standing up with it. If this portion of the lift is not aggressive the lifter will most often be able to elevate the the bar high enough to catch it but lacks the ability to aggressively receive it.