Barbell Complex

 

Overview

The barbell complex is a "hybrid" exercise combining the hang clean, back squat and shoulder press. There are many variation of this exercise, but most often it is performed with an Olympic lift, squat, push and pull. It's very demanding on your short-term energy systems and is effective for conditioning for sports. You can use a PVC pipe, wood dowel or empty barbell to begin. Once you feel comfortable with the movements you can slowly add weight.

Description

  • With your hands placed on the bar at hip width, set up with your back straight, chest up, and torso tight.
  • Keep your arms straight and maintain your shoulders over the bar.
  • Pull the bar off the floor in a controlled manner, still keeping the shoulders over the bar.
  • Once the bar moves above the knees, forcefully extend the body to accelerate the bar onto the shoulders.
  • Once you receive the bar on your shoulders, press the bar over your head.
  • Lower the bar carefully onto your upper back, to assume the back-squat position.
  • With the bar on your upper back, descend by bending your hips and knees, keeping the weight on your heels.
  • Rise back up to the top.
  • Press the bar over head again and return it carefully to resting.
  • This is a high skill exercise. Please seek the guidance of a USAW Certified Olympic Weightlifting coach for further instruction.

Mistakes

  • At set up: chest not held higher than hips, and hips not held higher than knees
  • While pulling the bar off the ground: allowing the hips to come up first.
  • Using the arms instead of the legs to accelerate the barbell onto the shoulders
  • While pressing the bar overhead: Using too much arms and not enough legs
  • While squatting: rounding the back and/or letting the knees buckle inward
Muscle Groups
Abs and Core
Full Body
Hips & Buttocks
Legs
Upper Body
Purposes
Leg power and strength
Glute power and strength
Hip power and strength
Torso strength and stabilization
Upper body power and strength

Want to learn more?

Get a Free Evaluation Kit

Hear how ISSA has helped students like you

Curtis Korchinski

The content is informative and the support is endless.

Curtis Korchinski

Danees Kazi

As the coursework progressed I began seeing my clients through a different perspective and i firmly believe that ISSA is responsible to give me this sense of professionalism and belonging!

Danees Kazi

Hear how ISSA has helped students like you

Demetri Carter

Thank you once again to the staff at ISSA for giving me this opportunity to enroll into your program and making me feel welcome. I can't wait to take you guys on my next fitness journey in life!

Demetri Carter

Mohit Garg

After completing my CPT successfully, I can say only one thing that ISSA is really good in providing you the knowledge which is required in the fitness industry. It makes you fitness industry ready in every aspect.

Mohit Garg

Noy Alexander

My ISSA certifications as a Fitness Trainer, Sports Nutrition Specialist and Strength and Conditioning Specialist has really propelled my career to where it is today.

Noy Alexander

Molly Edwards

...it was the most comprehensive program with a solid foundation in all the aspects of nutrition that I needed for my practice.

Molly Edwards

Tina Smiley

The material supplied for this course was vast and informative, and will certainly be a great tool to use as a reference from time to time.

Tina Smiley

Karin Singleton

ISSA has remained to be among the leaders of the fitness industry and is still an organization that is nationally recognized and has a good reputation.

Karin Singleton

Rian De La Torre

I definitely recommend the ISSA on-line program to become a certified personal trainer, it's very complete and you get a lot of support along the way.

Rian De La Torre

Emmanuel Robinson

This institution has been key in my development as a personal trainer and also instrumental in me being able to take my passion and turn it into a career.

Emmanuel Robinson

Tanya Feliciano

The ISSA courses are wonderful. I love being able to work at my own pace. They have so many certifications to choose from. ISSA has really helped take my career to the next level.

Tanya Feliciano

Farwan Zubedi

For all those people who are looking for an online certification, I can assure you that ISSA is the best out there

Farwan Zubedi

Tim Creasey

I needed a online option that would meet my needs so I could study and also work, the course more than met my needs and expectations.

Tim Creasey

Antione Robinson

The knowledge that I received has been extremely helpful in my own weight loss journey where I have lost more than 100 lbs.

Antione Robinson

Ready to jump-start your career?

Get your free evaluation kit today!

INCLUDES:

  • 5 Step plan to becoming certified
  • How to enroll with ISSA

No cost. No obligation.

Need help?
Contact Us

Need help?
Contact Us

Call Us

(800) 892-4772