SPRING INTO FINTESS WITH $1,000 IN FREE BONUS ITEMS! SALE ENDS IN: HRS:MINS:SECS Start Saving

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

Christina Walters

The site is very easy to navigate, the content is very educational and flows smoothly, I receive help quickly when I have a question.

Christina Walters

Tyson Zanski

If it weren’t for my injury, or my struggle with weight when I was younger I wouldn’t have the passion and excitement for fitness I do now! I’m so excited for what the future holds due to this program!

Tyson Zanski

Hear how ISSA has helped students like you

Carolyn Ansel

I was extremely impressed with the overall course and materials ISSA provided; now ISSA has truly prepared me for my future as a personal trainer!

Carolyn Ansel

Eva Ebersole

The book is well illustrated and supported with diagrams and photos helping to clarify the information in each unit.

Eva Ebersole

Tarini Bhagwansingh

The ISSA is one of the only organizations I’ve worked with that has had nothing but encouragement to give to me and that’s exactly what I needed.

Tarini Bhagwansingh

Jorge De La Rosa

During the process of certification, I was able to redesign my fitness approach and started creating my own plans...

Jorge De La Rosa

Shoeb Iqbal

I have been training this 13-year-old girl and it's been more than 8 to 9 months. Her parents were extremely happy about her body language, and she has improved a lot in endurance/stamina.

Shoeb Iqbal

Christina Walters

The site is very easy to navigate, the content is very educational and flows smoothly, I receive help quickly when I have a question.

Christina Walters

Walter Sadiq Daniels

I have no complaints and I will always proudly display my certification and recommend you to all I know. You have given me a foundation for my future.

Walter Sadiq Daniels

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

Chad Westgate

It’s been a great journey and ISSA has helped this journey and dream become a reality. The information and learning have been rewarding and beneficial in running a business and being a personal training.

Chad Westgate

Camila Xavier

Although English is not my first language, I can tell you all that it was easy to assimilate all the terms and accomplish the course.

Camila Xavier

Ryan Milton

I simply have not ever enjoyed a certification as much as I did this one. This is by far my favorite and I thought the entire program was very well worded and engaging.

Ryan Milton

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

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) 545-4772