5 Common Olympic Lifting Mistakes That Keep You From PRs—and How to Correct Them

Olympic lifting demands precision, power, and technique. Even small errors can hold back your progress or increase your risk of injury. If you’ve been struggling to improve your lifts or feel stuck at a plateau, chances are you might be making some common mistakes without realising it. I’ve worked with many lifters who faced similar challenges, and I want to share the top five mistakes that often affect Olympic lifting performance and how you can fix them.

Mistake 1: Poor Starting Position

The starting position sets the foundation for the entire lift. Many lifters begin with hips too high or too low, shoulders misaligned, or a rounded back. This leads to inefficient force transfer and can cause the bar path to deviate.

How to fix it:

• Keep your chest up and shoulders or shoulder joint over the bar.

• Maintain a neutral spine with a tight core.

• Pin the shoulders back to engage the lats.

• Keep your graze up, not down at the floor.

  
  

Mistake 2: Pulling with the Arms Too Early

Many lifters try to pull the barbell up using their arms instead of driving through their legs. This reduces the power generated from the lower body and often results in a slow or inefficient lift.

How to fix it:

• Focus on extending your hips and knees explosively first.

• Keep your arms straight during the initial pull.

• Think of your arms as hooks holding the bar, not as the primary lifters.

• Practice drills like the high pull or hang clean to reinforce hip drive.

  
  

Mistake 3: Not Keeping the Bar Close to the Body

Allowing the barbell to drift away from your body increases the distance the bar must travel and puts extra strain on your lower back. This mistake can also throw off your balance during the catch phase.

How to fix it:

• Keep the barbell close to your shins during the first pull.

• As you extend your hips, drag the bar up your thighs.

• Use your lats to pull the bar close during the second pull.

• Aim to move the knees back during the first pull.

Mistake 4: Poor Catch Position

Catching the barbell in a bad position can lead to missed lifts or injury. Common errors include catching with elbows down, unstable feet, or not fully receiving the bar in a squat position.

How to fix it:

• Aim to catch the bar on your shoulders with elbows high.

• Drop quickly into a full squat to absorb the weight.

• Keep your feet flat and knees tracking over your toes.

• Practice front squats and overhead squats to build strength and mobility for catching.

Mistake 5: Neglecting Mobility and Warm-Up

Olympic lifting requires excellent mobility in the hips, ankles, shoulders, and thoracic spine. Skipping mobility work or warm-up can limit your range of motion and increase injury risk.

How to fix it:

• Include dynamic stretches targeting hips, ankles, and shoulders before lifting.

• Perform movement-specific warm-ups like empty bar drills or snatch balances.

• Dedicate time to improving mobility outside of your lifting sessions.

Olympic lifting is a skill that takes time and attention to detail. By addressing these common mistakes, you can unlock new levels of strength and efficiency in your lifts. Start by focusing on your setup and bar path, then refine your catch and mobility. Consistent practice and mindful corrections will pay off.

If you're ready to fix these mistakes and set new personal records, check out my tailored Olympic lifting programme service here.