It seems all too common to hear generalists use their decision to not specialize in any given sport or discipline as a reason to not pursue any considerable degree of technical proficiency in elements of their training such as the Olympic lifts. This strikes me as wholly irrational, and indicative of misunderstandings of the role technique plays in the generalist’s game.

I have no vested interest in the performances of any generalists other than my own clients, who understand my reasoning for teaching and enforcing continually improving levels of technical proficiency. However, I do have a personal and professional interest in helping people improve their performances, whether weightlifters, CrossFitters, or any other athletes who pay attention to what I offer.

To that end, I’m going to try to make as clear a case as possible for all athletes to strive to continue improving technical proficiency in all movements employed in their training, although I will discuss the idea with respect to the Olympic lifts specifically. The argument at its essence is no different for any other exercise.

Why

The first answer to the question of why would we want to improve technical proficiency is another question: Why not? I quite literally cannot imagine a single reason why anyone wouldn’t want to improve his or her lifting technique. Not one. I can think of reasons why one might find it intimidating, time-consuming, difficult… but not without good purpose.

The second answer is simply: To make you better at whatever you do. We use exercises for specific reasons (or at least we should). Proper execution of those exercises ensures maximal benefit. This is particularly true of the Olympic lifts.

The two basic reasons improved technical proficiency will improve the generalist’s abilities are 1) Increased reliance on the legs and hips (and improved core to extremity movement patterns) and 2) Increased potential for work capacity. Both of these things are foundational tenets of CrossFit.

How

Technique is the method through which force is channeled into the given task; in the case of the Olympic lifts, lifting as much weight from the ground to overhead as possible. A very strong, powerful individual with poor technique will be able to move a considerable amount of weight—we saw this very clearly at the CrossFit Games. But that same individual with improved technique would be able to use that same level of strength and power to move even more weight with even less effort.

An illustration of this can be seen by comparing the two following videos. The first is of Tamara Holmes performing her winning 145 lb snatch at this year’s CrossFit Games. The second is of a 143 lb snatch at a lifting meet.

Before you get caught up in using the respective circumstances of each lift to reject the argument, let me remind you that the purpose of these videos is nothing more than to demonstrate the relative effort of each lift. That is, in the Games snatch, you will see a serious struggle to move the weight; in the meet lift, you will see virtually no struggle at all. The difference? How effectively Tamara positioned and moved her body and the bar.

For the skeptics who will argue that 6 workouts preceding the Games snatch and some possible strength gains preceding the meet snatch are what makes the difference, I offer you two things. First, a reminder that you’re missing the point (see above); Second, a video of Tamara snatching 165 lbs – 20 lbs more than she did at the Games, still with far less effort than was necessary for the Games snatch. This should cover any claimed disparities in strength and fatigue. If not, I apologize—I don’t have any better videos.

Tamara CF Games – 145 lbs (lift is about ¾ of the way through)

Tamara BGO – 143 lbs

Tamara BGO – 165 lbs

The simple fact is that improved technique allows the body to more effectively and efficiently apply its strength and power—the better the technique, the less effort is wasted and the faster the movement is. Regardless of the athlete’s goal with respect to the lifts—whether a maximal effort or maximal reps in a given period of time—improved technique will allow more work to be completed via greater loads, faster cycle times, and reduced energy waste. An improved maximal single rep lift is an increase of work capacity in a specific time and modal domain; an increased number of reps with an increased amount of weight in any given period of time is an increase of work capacity across any time domain with this particular mode. Both of these things should very clearly be desirable for a CrossFitter.

Objections

I can’t think of any objections to what has been stated above, so I won’t address any. The only objections I can imagine are concerns about the time and effort necessary to develop technical proficiency. With regard to this, I have a few thoughts.

The only difference between the skill development of a generalist compared to a specialist is that the process for the generalist will be longer in duration, and as a consequence, the level of proficiency ultimately allowable. That is, the specialist will be capable of achieving a great level of proficiency simply because more time can be committed to development, and there will be fewer competing skills. However, the point for the generalist is not to reach the same level of technical skill as the specialist, but to actively and continuously strive for improvement rather than accepting less than optimal technique as adequate—the generalist will benefit from improved technical proficiency just as the specialist will.

Commitment to process requires a long-term perspective on training—neither expecting mastery in the short term nor giving up when it is not achieved quickly, or at all. Again, the point is not some specific level of proficiency, but continuing to pursue improvement.

Fitting in technique work can seem overwhelming, but it can be done quite simply and systematically. First, recognize how much time needs to be committed to technique development of skills other than the Olympic lifts. No exercise used commonly in CrossFit rivals the technical complexity of the snatch and clean & jerk. The gymnastics-related movements CrossFitters use are extremely rudimentary, the most complex of which is the muscle-up—not even a real skill in gymnastics. The more difficult gymnastics movements CrossFitters commonly work on such as levers and planches are not technically difficult—they just require long periods of progressive strength work.

This being the case, it shouldn’t be too much to fit in 1-3 days of 10-20 minutes of technical work on the snatch and clean & jerk—at least for a period of time. See my articles Plandomization and Integrating the Olympic Lifts with CrossFit for more ideas on this. Further technical improvement can be developed by removing the barbell Olympic lifts from conditioning workouts until a greater level of proficiency has been reached. This will reduce the amount of counterproductive movement practice you have to correct. Substitute dumbbell or sandbag lifts for the time being. It will be a nice change of pace anyway.

It’s Up to You

CrossFit espouses elite-level fitness. It does not promote mediocrity across a broad range of athletic elements. There is no expectation of the generalist to compete with the specialist—he or she cannot. But there should be an expectation and compulsion to continue striving to be better than yesterday.