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Barbell Weightlifting Complex
How to do it
- 1Using a light-to-moderate Olympic barbell, perform a continuous sequence of a power clean to the front rack, one front squat, and a push press before returning the bar to the floor.
Coaching cues
- Stand with feet hip-width, bar over midfoot, hands just outside legs; brace and set a neutral spine.
- Initiate a power clean: push through the floor, extend hips and knees violently, shrug, then pull under and catch the bar on the shoulders with elbows high.
- Set feet shoulder-width and perform one controlled front squat to comfortable depth, keeping torso upright and knees tracking over toes; stand tall.
- Dip 2-3 inches by bending knees and hips together, then drive up and press the bar overhead to full lockout (push press) with ribs down.
- Lower the bar back to the front rack, then to the hips, and guide it to the floor with control to reset.
- Repeat the sequence for the prescribed reps, stopping if bar speed slows or form degrades.
Equipment
barbell
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