Barbell Complexes
Complexes are a great training tool to add into your program. It involves performing 2 or more exercises (as shown in the videos) back to back without any rest breaks. Here’s how I add them into my sessions Warm up: If the goal of that training session is some sort of olympic lift or heavy compound movement. It pays to have these movement patterns honed in prior to going heavy. For example... If I was planning on building up to a heavy clean and jerk, it would be useful to warm up with a light complex of deadlifts, hang cleans, front squats and finish with a jerk overhead. This way, every movement, joint and muscle group that forms a clean and jerk is specifically being warmed up prior to going heavy.
When I’m short on time: We’re all busy but I hate the excuse - “I don’t have time to train” If all you have is 15 minutes you can get in a solid few rounds of barbell complexes like in the first video. I get through 10 overhead presses, 10 RDL’s and 10 bent over rows in around 40 seconds. Have 1 minute rest between rounds and you’ve gotten in 7-9 rounds of this barbell complex. That 70-90 reps on each of these big 3 compound movements. If your aim is strength, drop reps to less than 3, go heavier and increase rest periods. Grip strength: As I mentioned above, the first video took me around 40-45 seconds to complete 30 reps. The entire time my grip is getting taxed and is one of the limiting factors when doing barbell complexes. Now, not every set has to be 30 reps, you could go heavier and keep the reps closer to 10 or go lighter and keep the reps closer to 100. Both ways will challenge your grip differently and carry over to your grip strength on other barbell movements. As a conditioning finisher: If you’re someone wanting to improve your conditioning without performing traditional “cardio” such as running or cycling. Throwing in a barbell complex at the end of a session is a great way to shoot your heart rate through the roof and getting you blowing. I’d recommend going lighter and performing complexes closer to a minute in length with less rest period. #one22
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