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

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

Oksana Boyko

ISSA provided me with essential tools and knowledge to transform my hobby into a desired business.

Oksana Boyko

Hear how ISSA has helped students like you

Curtis Korchinski

The content is informative and the support is endless.

Curtis Korchinski

Penelope Pearce-Robb

I found the student support and professionalism to be astounding, and the course so learner friendly.

Penelope Pearce-Robb

Todd Kenney

They have been tremendously supportive over the years and helped me to build a very profitable personal training practice!

Todd Kenney

Tristin Cloer

ISSA was one of the only names that was recognized right away and was viewed by all the gyms I called as a very knowledgeable and reputable association.

Tristin Cloer

Robert Condeluci

I've found ISSA's to be the most qualified, useful AND helpful certifications in the business.

Robert Condeluci

Heidi Lyons

I am really looking forward to helping people realize and reach their goals of becoming more healthy and physically fit, no matter their age.

Heidi Lyons

Jamil Karimov

With the knowledge, I've gained from the program. I feel confident to go into the work as a personal trainer now, and to start this phase in my life.

Jamil Karimov

Brendan O'Day

I found ISSA, and let me tell you it changed everything. I'm now a product of my passion, I get to share my love with my clients on a daily basis.

Brendan O'Day

Amy Manzanares

Having the backing of ISSA I feel confident that I am helping to change people's lives through fitness and I am very passionate about that! I am excited to meet new clients and help them start their fitness journeys.

Amy Manzanares

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

Brody McMurrian

The exam was very comprehensive and the fact that it was self-paced made it very easy for a full time father like myself.

Brody McMurrian

Sandra Adams

Since I have been in the fitness field for over twenty years I can truly say I have gained a lot more experience and knowledge from successfully completing the ISSA course.

Sandra Adams

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