Barriers to Successful Skill Completion
In order to be able to successfully complete any skill we must first possess the qualities it demands.
For example, take the ability to be able to write a book. The author would first need to know how to write a paragraph and a sentence. They would also need an extensive vocabulary and the understanding that letters can be joined in various ways to form words. If an author does not have any of these skills, then the act of writing a book will be impossible.
Physical skills are similar in concept. To understand this in more detail within the context of Olympic Weightlifting we must define some keys terms:
Exercise Complexity – For our purposes, complexity can be defined simply as the number of prerequisites an exercise has in order to safely and efficiently perform a movement pattern.
Prerequisite – Something that must exist as a prior condition for something else.
Prerequisite Hierarchy
With the FORM-AI system we refer to prerequisites existing within a hierarchy of three categories: biomechanical, technical and strength related. These categories are detailed below.
- Biomechanical prerequisites relate to an individual’s current level of mobility and stability. Example – If, when asked to touch their toes, an individual is only able to reach their knees, it is safe to say that he or she lacks the biomechanical pre-requisites to effectively deadlift the barbell from the ground to begin a snatch.
- Technical Prerequisites relate to the technical knowledge required to perform a movement. This may mean the exercise as a whole, or a sub component of the exercise. Example – If an individual does not have the prerequisite knowledge of how to perform an overhead squat to a reasonable depth using the required technique, then he or she can be said to lack a technical prerequisite for the snatch, as this movement requires the ability to overhead squat effectively.
- Strength Prerequisites relate to the ability to perform any movement or sub-component of a movement with a given load, with an emphasis on optimal movement quality. A repetition with sub-optimal movement quality is not a true rep within the FORM-AI system. Example – If an individual can both snatch grip deadlift and overhead squat 100kg, but cannot yet snatch 100kg, then he or she can be said to lack the prerequisite strength to snatch 100kg.
These three components exist within a hierarchy, as each category is a prerequisite for the next. For example, if an individual has a goal of snatching 100kg, then it is safe to say they need the strength and force-producing capabilities to complete the movement with that load. They may have all the technical skill in the world but if they lack this primary ability they will not be successful with an attempt at that load.
Furthermore, if an individual possesses all of the required biomechanical prerequisites but does not possess the required technique then, again, they will not be successful in attempting a given exercise.
Lastly, if an individual does not possess the biomechanical prerequisites to complete an exercise then the likelihood of them having the technical skill to complete it in a safe, efficient and effective manner is very low at best. At worst, non-existent.
Of course, these concepts apply to all skills, movement patterns and exercises that exist, not just those specific to the sport of Olympic Weightlifting. However, it is pivotal to understand how this hierarchy relates specifically to the snatch and clean & jerk so you are able to make best use of your training time by making appropriate training decisions.
We would argue that the primary complexities of the snatch and clean & jerk lie in their inherent biomechanical prerequisites, and not their perceived technical demands. These demands, whilst of course there are some, pale in comparison to the ability to be able to achieve important positions throughout the movement and then do so with the speed and strength that a given load demands.
We would also dare to suggest that the snatch and clean & jerk are, in fact, relatively simple compared to other sports, such as field sports or combat sports, where there are a huge array of skills that must be developed and mastered and demonstrated whilst reacting to an opponent. Imagine the added complexity of trying to complete a clean & jerk whilst someone is also trying to punch you in the face (I’m looking at you Dmitry Klokov). This is further highlighted by the fact that if someone possesses the prerequisite biomechanical attributes they are likely to be able to complete a snatch or a clean & jerk successfully with a light load, quickly and with a small amount of coaching.
To the majority of the population, these biomechanical prerequisites are the barrier to technical mastery of a movement which is in turn a barrier to being able to demonstrate strength and power efficiently through those movements.
You may now be wondering “Well isn’t that obvious?” and yes, to a degree, it is. But this distinction has some important consequences for what decisions are most appropriate to make with regards to your training.
If you are a coach working with athletes, the general population, or specifically Olympic weightlifters, this also has some pivotal implications that are all too often overlooked.
Much is made of the coaching process with regards to progressions and technical cues for Olympic Weightlifting movements. However, if an individual does not possess the biomechanical prerequisites, the application of a specific coaching progression, or indeed a cue, is redundant as the lack of required mobility or stability to achieve a good position is the primary issue stopping them from moving efficiently, effectively and safely.
If an individual does indeed lack the mobility or stability required then they would be much better served to develop those qualities in isolation whilst substituting the primary Olympic Weightlifting movements for those that better fit the needs of the individual at that time.
Once these qualities are improved then the primary Olympic Lifting movements can be successfully reintegrated into the training plan. This process optimises the learning and training environment, ensuring that movement quality (and, therefore, longevity) is paramount to the training experience.
All too often, somebody that has just started out on their weightlifting journey gets injured and throws in the towel to what is an enthralling and rewarding sport.
This systematic way of using prerequisites to identify limitations allows for all elements along the prerequisite hierarchy to be worked on together, in a holistic fashion. We can isolate the required qualities that need development and integrate skill and strength development in an appropriate way.
Using the previously cited example, if someone is unable to touch their toes without excessive tightness or pain; a deadlift, a snatch or clean is likely to become problematic. This individual would be much better served developing the required posterior chain mobility, learning how to hip hinge and focusing on Olympic Lifting variations completed above the knee to develop technical proficiency and strength.
This systematic process is far more efficient, efficacious and, most importantly. safer than forcing an individual to snatch or pull from the floor from day one, in the hope that this will meet their needs. Moreover if we try to force an individual without these prerequisite abilities to complete a certain movement and a given load then they will no doubt utilise suboptimal and more dangerous strategies to complete the task.
In the next blog we will highlight how fundamental movements relate to the Olympic lifts and how we can utilise them to improve our movement quality.
