In its simplest format the Snatch, Clean and Jerk are essentially the same. The lifter exerts a force against the ground, this accelerates the barbell upwards, the lifter then pulls (Snatch and Clean) or pushes (Jerk) against the inertia of the barbell, the uses the pull/push to help travel downwards securing the barbell in the receiving position. At this point the lifter recovers by standing up.
BUT….
You can’t build a house on a weak foundation.
There are two parts to your foundation – the physical and mental.
Physical
Before you can be proficient at the Olympic lifts you must have adequate mobility, stability and strength in the starting, pulling, receiving and recovery positions.
The best way to do that is to build it in a sequential fashion.
Here is are examples of sequential programming to improve mobility and strength in the receiving and recovery position of the main lifts.
Muscle Snatch – Overhead Squat – Tall Snatch - Power Snatch - Snatch
Muscle Clean – Front Squat – Tall Clean - Power clean - Clean
Overhead Press - Push press – Tall Power Jerk - Power Jerk – Tall split Jerk – Split Jerk
The above example is not limited to this sequence. In most cases many of these variations will be trained simultaneous to each other in addition to other manipulations of training variables.
Mental
You must have the proper mental models to what actually happens during the lifts. A faulty mental model can produce faulty movement patterns.
There are 3 phases in the Olympic Lifts; 1st pull, 2nd pull and 3rd pull.
1st pull is the initiation of the barbell from the floor to about mid-thigh. As the plates break the ground, you’ll see the knees sliding backwards, shoulders staying on top of or in front of the bar. The bar then transitions past the knees. After that point the knees re-bend and move forward. The bar then travels to about mid-thigh.
2nd pull is the violent and final extension of the hips and knees. This spot in the range of motion is also known as the power position. Proper execution of the 2nd pull, (keeping the bar close to the body) is responsible for producing the force needed to accelerate the bar creating enough inertia so that the lifter can enter the 3rd pull.
3rd pull is the lifter’s transition from full extension (applying upward forcing into the bar) into the receiving position. The lifter uses inertia to quickly retracts the body into a secure receiving position. Ensuring proper connection to the bar throughout this phase is essential to a successful lift.
To get better at the Olympic Lifts one understands and accepts that this a gradual learning process and may happen over years. To improve technique in the lifts, both the coach and athlete must continually deepen the mechanical understanding of the lifts. In addition to properly sequencing the training programming to build lagging areas, of the movement and the lifter, that are may be preventing better execution of the lifts or preventing overall growth as a lifter. Keep an open mind and keep trying to deepen your understanding through reading, observing and practical application.