Start with Proper Set-Up: Before initiating the lift, ensure that your starting position is correct. Stand with your feet hip-width apart, grip the barbell with a wide grip, and align it over your midfoot. Maintain a neutral spine and engage your core muscles.

Focus on the First Pull: In both the snatch and clean, the first pull involves lifting the barbell from the ground to the knees. Keep the barbell close to your body and maintain a strong back position. Drive through your legs, extending your hips and knees, while keeping your shoulders over the bar.

Master the Second Pull: The second pull is the explosive phase of the lift, where you generate upward momentum. Use the power of your legs and hips to drive the barbell upward. Extend your hips forcefully and fully open your hips and knees to generate maximum power.

Develop Proper Receiving Positions: In the snatch, the barbell is caught overhead in a squat position. In the clean, the barbell is caught on the shoulders in a front squat position. Practice the correct receiving positions to ensure stability and balance. Focus on keeping an upright torso and actively engaging your core.

Work on Speed and Fluidity: Olympic lifts require speed, timing, and coordination. Practice performing the lifts with fluidity, aiming for a seamless transition from one phase to the next. Avoid pausing or hesitating during the movement to maintain momentum.

Use Proper Grip and Hand Placement: Gripping the bar correctly is crucial for stability and control. In the snatch, use a wide grip with a hook grip (wrapping your thumbs around the bar and then your fingers around your thumbs). In the clean, use a grip slightly wider than shoulder-width and focus on keeping your elbows up.

Develop Mobility and Flexibility: Olympic lifts require a good range of motion in various joints, especially the hips, shoulders, and ankles. Incorporate mobility exercises and stretches into your training routine to improve flexibility and ensure proper technique.

Seek Professional Coaching: Olympic lifts can be complex, and it’s beneficial to work with a qualified coach who can provide guidance, correct any technical errors, and help you progress safely. They can offer personalized feedback, programming, and assistance with your technique.

Video Analysis and Self-Assessment: Record yourself performing the lifts and review the footage to identify any areas of improvement. Compare your technique to videos of proficient lifters to gain insights into proper form and mechanics. Seek feedback from experienced lifters or coaches to refine your technique.

Gradual Progression: Olympic lifting requires patience and gradual progression. Start with light weights and focus on mastering proper technique before adding more load. Progress slowly, ensuring that you are confident and proficient at each stage of the lift before moving on to heavier weights.

Remember, Olympic lifting is a skill that takes time and practice to master. Focus on technique, consistency, and gradually increase your strength and power. With dedication and proper guidance, you can improve your Olympic lifts and enhance your performance as a CrossFit athlete.