When should you go heavy with your lifting, and when should you focus on form?
Building strength is a slow (yet rewarding) process. It takes time to get comfortable with lifts such as the snatch and clean and jerk, and it takes even more to find new PRs with these lifts.
When we first begin our lifting journey, PRs are easy to come by. We continuously hit new and higher numbers on all our lifts as our bodies adjust and learn the new ways of training. It is exciting as things finally begin to click, and we constantly push for higher and higher loads in class workouts.
However, we all get to a certain point where things plateau.
Lifting can get frustrating at this point, as we feel stuck. We don’t get stronger, and sometimes, it feels as though we are getting weaker. While ups and downs are just a part of the journey, there are steps we can take to get around these plateaus. Most of the time, it requires taking a step back, focusing on form and technique, and getting work done at moderately challenging loads.
Focus on lifting technique first
In this article, we will focus most of our attention on the Olympic lifts (snatch, clean, and jerk).
These Olympic lifts are extremely technical. We can only ‘muscle’ our way through so much load before we hit a sticking point and have to rely on proper technique. It is only by taking the time to step back and intentionally put time into this work that we can get better.
It is a misconception that top lifters and CrossFitters do not need to spend time on technical work. Everyone can benefit from taking the time to lighten the load (and sometimes just work with an empty barbell) and focus on form.
If you know you need this work, take the time when the coach of a CrossFit class breaks down the lift before the start of a workout. Instead of going through the motions, pay attention to each and every part of the lfit. Empty barbell work should not be dismissed and considered easy. Work for your positions without any load.
As the saying goes, the best lifters make an empty barbell look heavy while making a heavy load look light. This mastery only comes from an intense focus on form and technique and then returning to that work time and time again.
If you would like a deeper look at breaking down the Olympic lifts, you can explore the Catalyst Athletics website.
Realize the purpose behind each point of a lift
This concept builds directly off of focusing on our technique. Olympic lifting relies on speed and precision, and it helps greatly to know what each part of the lfit is doing.
What is happening to the bar when we snatch? When and where do we generate power, and how can we adjust our technique to better produce this power?
Something that I have found incredibly helpful in learning each part of the Olympic lifts is watching the best do it in slow motions, such as this video here of Lydia Valentin. We can see how she stays over the bar, how she generates power through the hips, and how she moves around the bar to catch the load at the bottom of the lift.
Often, a coach will take a class through progressions of a lift during a class. Take this time to think about what each drill is doing, and do your best to have this transfer over to when we perform the full lift.
Work at moderate loads
If you are serious about getting better with your lifting and know you need to simply get comfortable with the movements, work at moderately challenging loads when you participate in a lifting-oriented day in class.
For example, if we have a 12-minute EMOM in class that consists of 2 Squat Snatches every minute, instead of starting very light and building as heavy as possible, start at a moderately challenging load and keep it there (7/10 effort) for the entire EMOM. Choose a load that you have to work for but something you are confident you will not fail.
If you come in during open gym, hit sets of 3 snatches (or clean and jerk) at this same level of effort and get comfortable with the lift itself. Video yourself to see the points where you break technique.
At a certain point, it helps to have a coach guide you through the lifts and help find drills to get you to improve. But if you are new to the journey of lifting, the best thing to do is just get comfortable with the movements.
Sometimes, you do need to lift heavy
Now, there are days when you should go heavy. Not every day, but we also don’t want to get in the habit of never challenging the load.
On the days when it feels like everything is clicking, and the bar is just floating into position, build up that load and see what your body can do. Don’t think too much about it. Be aggressive and confident with the lift, and see that technical work pay off.
However, it is important to point out that we need to earn these days of lifting heavy. If you are not proficient with your technique, or you know you are not in the best place to be throwing weight over your head, go back to work at moderate loads that help you instead of hurt you. Especially if you are newer to CrossFit, recognize that Olympic lifting takes time and patience to learn.
Never compare yourself to someone who has been at it years longer than you. They have put in the work, and they are comfortable with the lifts. I understand how frustrating the process can be, we have all been there. However, trust that laying the proper groundwork is the only way to set you up for long-term success.
