300,000 Certifications Worldwide

300,000 Certifications Worldwide

143 Countries Around The Globe

143 Countries Around The Globe

30+ Years in Fitness Certifications

30+ Years in Fitness Certifications

No Credit Checks. No Fees. No Taxes.

No Credit Checks. No Fees. No Taxes.

Job Guarantee

Job Guarantee

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

Liesa Wayson

Only 2 months after being certified I got hired as a Fitness Coordinator and started making my income as a fitness trainer for Marines and Civilians. The knowledge I have gained by getting certified through ISSA has laid a solid foundation for further certification I got afterward.

Liesa Wayson

Clyde Mealy

ISSA provides its students with relevant science in health-fitness-wellness information and strategies to succeed in our growing and competitive industry.

Clyde Mealy

Hear how ISSA has helped students like you

Keila Lounds

I learned so much about what it takes to be a trainer. The program covers tons of information, but it was manageable and very useful and relevant.

Keila Lounds

Jesse Scheide

The ISSA has not only helped me to become a better athlete and aspiring trainer but more importantly a better person.

Jesse Scheide

Kam Hogan

The business resources provided as part of the course material really help to set up your own personal training business with form templates and tips to help you hit the ground running and succeed!

Kam Hogan

Michelle Rossi

The program is organized, well-priced, and super informative. It took me only four months to complete my certification.

Michelle Rossi

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

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

Jack Stoliker

I had taken one or two other courses by different organizations before and they were nowhere near as thorough and in-depth as this one.

Jack Stoliker

Helene Bingley

I have already recommended ISSA to people who have reached out to me inquiring about my satisfaction and thoughts and I will continue to do so.

Helene Bingley

Sarah Turnley

After now having received my certification through ISSA, I feel confident that I'm ready to start my business.

Sarah Turnley

Jehad Refaat Abdel Hamid

The amount of knowledge in the textbook is really satisfying for someone who’s interested in both fitness and the sciences of the human body, and who’s willing to learn about the relationships between them.

Jehad Refaat Abdel Hamid

Melissa Remoli

I found it to be challenging, informative, and very current. ISSA provides great communication and they are always there from start to finish.

Melissa Remoli

John Heerschap Jr

ISSA has given me the confidence I need to train people and train them right.

John Heerschap Jr

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