Why 'Feeling' the Lift Changes Everything

When you’re starting your Olympic weightlifting journey, it’s easy to get caught up in trying to lift heavy.

But the truth is, the most important focus for beginners isn’t the weight on the bar—it’s mastering the right technique. The key to long-term success is learning how to feel the correct positions in each lift. By practicing movements with good form, you’re laying the foundation that will support your progress as you advance.

A Hands-On Coaching Approach

As a coach, my style is hands-on, particularly with beginners. I don’t just tell you how to lift; I make sure you feel the correct positions in your body. Olympic weightlifting is not just about knowing what to do—it’s about understanding how each phase of the lift should feel when executed properly. My role is to guide you through this process with practice and immediate feedback so you can experience the movement firsthand and develop the awareness you need for long-term success.

How I Coach Through Feel and Repetition

In my coaching, I emphasise a highly engaged, step-by-step approach. Rather than rushing through complex lifts like the snatch or clean & jerk, I break the movements down so you can focus on feeling each phase.

Here’s how I help you master the lifts through feel and repetition:

- Physical Adjustments: Sometimes it’s hard to visualise what “good form” feels like. I’ll guide your body into the correct position—whether that’s adjusting your hips, aligning your shoulders, or positioning your feet—so you know exactly what the right posture feels like. These adjustments help your body understand the right form, which makes it easier for you to replicate it during lifts.

- Segmented Drills: We often break down the lifts into smaller sections, such as the first pull or the catch. You’ll repeat these segments until they feel natural. This repetition allows your body to build muscle memory, so you can correct yourself when something is off.

- Immediate Feedback: I provide real-time feedback as you go through each phase of the lift. This constant feedback loop allows us to reinforce good habits and correct mistakes quickly, making sure that each session builds on the last.

Addressing Common Beginner Concerns

If you’re just starting out, it’s normal to feel unsure about technique. Maybe you’re worried about getting injured or struggling to know if you’re doing the movement correctly. By learning to feel the lift, you remove a lot of the guesswork. You’ll gain confidence knowing that your body understands what the right position feels like, which not only speeds up your progress but also reduces the risk of injury.

The Role of Primers in Programming:

To support proper form and help you continue to feel the correct positions, I often incorporate primers into my programs. A primer is a short, focused exercise designed to reinforce good positioning or activate key muscles before you move into your main lifts. Think of it as a targeted warm-up for both your body and mind, ensuring you’re prepared to lift with precision and power.

Building Awareness Through Repetition

Repetition is the key to success, especially for beginners. The more you practice the correct positions, the more natural they become. That’s why we use specific drills that isolate different parts of the lift, allowing you to feel and control every phase of the movement. 

Some key drills we use to build awareness and strength include:

- Positional Holds: Pausing during certain phases of the lift (like the transition or catch) helps you build strength and body awareness in those critical positions.

- Slow Pulls: By slowing down the lift, you can really focus on feeling each part of the movement and maintaining control throughout. This helps build strength and precision, which we later transfer to faster, more powerful lifts.

- High-Hang Lifts: Focusing on high-hang positions (closer to the second pull and catch) helps you master the mechanics of those critical phases without worrying about the complexity of the full movement.

Through consistent practice, these drills train your body to feel when the movement is right. Eventually, you won’t need to think through every phase of the lift—your body will know exactly what to do.

Feel It Before You Own It

For beginners, learning to feel the right positions is essential to mastering Olympic weightlifting. Repetition and practice are key, but using primers helps reinforce that feeling before each lift. By building this mind-body connection, you’ll improve your technique, enhance your performance, and reduce the risk of injury.

As your coach, my goal is to help you understand how Olympic weightlifting should feel. I’ll guide you step-by-step through the learning process, giving you constant feedback and support. When you start to feel and control your movements consistently, you’ll be ready to own your lifts and push forward with confidence, precision, and speed.

Ready to take the next step?

At Melbourne West Barbell Club, we help beginners master the Olympic lifts through personalized coaching and hands-on guidance. Our Barbell for Beginners program is designed to build your confidence and technique over 8 weeks, giving you the strong foundation you need for lifelong progress.

Sign up today and learn how to feel the lift—before you lift heavy!

-Coach Sebb