To be a moderately average olympic weightlifter, you must first establish how much awareness you have of your body and the barbell and where they are in space.
Moving weight efficiently all begins with understanding that when we jump that barbell through a range of motion and create momentum on it, the barbell will travel to different heights…depending on how much weight is on it.
Whatever height it travels to (light weight travels higher, heavier weight rises a lot less), we MUST MEET IT WHERE IT IS.
We cannot jump a light weight up and then dive to the bottom of our squat! If we do, the bar crashes on us. And we cannot jump a heavy weight up and expect to receive it high! It ain’t gonna happen!
We must jump the bar up, and then keep tension on it through pulling ourselves down and around. We then meet it where it is and ride it down in one fluid motion.
To practice this concept, we like to prescribe a the drill of snatching to a 2” position, 6” position and then into a full snatch. This will help you accomplish meeting the bar at different levels.