Barbell complexes

jemhh
jemhh Posts: 14,260 Member
edited November 2024 in Fitness and Exercise
I am wondering if anybody here does barbell complexes and would mind sharing their routine (exercises, reps, do you do it for a certain period of time or for a certain number of sets, etc.)

My normal cardio has been walking and maybe 1 run a week. I've been reading about barbell complexes, though, and thought that I might try substituting them once a week for one of the other cardio sessions (or maybe shorten a walk and then do a complex at the end?) I've been looking at various complexes online and my concern is that I have never done snatches or cleans and pretty much all complexes that I've seen have some variant of those two exercises. I'm self-taught on barbell lifts, through videos and books, but am a bit leery of doing those without real life instruction. I'm wondering if I can leave them out for now and then add them in later because I'm hoping to fit in a few sessions with a trainer sometime late summer.

Replies

  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    https://www.youtube.com/watch?v=0WOP9J7QPwI

    I usually have no rest in between sets
  • rejectuf
    rejectuf Posts: 487 Member
    Find a coach before you attempt snatches. Cleans are OK to try on your own, but you would still be much better off with coaching.

    Bear complex (the one posted above) is the most common one, and very effective.
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    rejectuf wrote: »
    Find a coach before you attempt snatches. Cleans are OK to try on your own, but you would still be much better off with coaching.

    Bear complex (the one posted above) is the most common one, and very effective.

    Have you seeing the bear 2.0?

  • jemhh
    jemhh Posts: 14,260 Member
    yopeeps025 wrote: »
    https://www.youtube.com/watch?v=0WOP9J7QPwI

    I usually have no rest in between sets

    That's different because everything I've read about complexes says you do multiple reps of an exercise (e.g., 5 RDLs, etc.) before moving onto the next exercise. Finish all exercises, rest for 45 sec or a minute, and then do it all again.
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    jemhh wrote: »
    yopeeps025 wrote: »
    https://www.youtube.com/watch?v=0WOP9J7QPwI

    I usually have no rest in between sets

    That's different because everything I've read about complexes says you do multiple reps of an exercise (e.g., 5 RDLs, etc.) before moving onto the next exercise. Finish all exercises, rest for 45 sec or a minute, and then do it all again.

    I have done it the way you describe it. From personal experience, your way is easier and I would start that way before doing something like this video.
  • Gun4a
    Gun4a Posts: 68 Member
    The above workout looks really good! I'll have to give it a go. I would agree that it's best to learn the technique first :smile:
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    tortoise complex
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    Gun4a wrote: »
    The above workout looks really good! I'll have to give it a go. I would agree that it's best to learn the technique first :smile:

    If you like these kinds of workouts this is good. It pushes you hard. I usually do these as cardio at the end of my workouts.
  • Hendrix7
    Hendrix7 Posts: 1,903 Member
    yes all the time, I would recommend the cosgrove 'evil 8' complex as a good starter

    https://www.t-nation.com/training/screw-cardio-four-complexes-for-a-shredded-physique
  • Gun4a
    Gun4a Posts: 68 Member
    If you like these kinds of workouts this is good. It pushes you hard. I usually do these as cardio at the end of my workouts.
    [/quote]

    Excellent idea! Way more fun than conventional cardio.
  • maxit
    maxit Posts: 880 Member
    Hendrix7 wrote: »
    yes all the time, I would recommend the cosgrove 'evil 8' complex as a good starter

    https://www.t-nation.com/training/screw-cardio-four-complexes-for-a-shredded-physique

    Those look AWESOME!
  • Lofteren
    Lofteren Posts: 960 Member
    I do a lot of conditioning circuits which include a barbell movement but also several other movements. Last night we did:

    Medicine Ball Slams: 1 min
    Clean Grip Muscle Snatch: 1 min
    Sledge Hammer Slams: 1 min
    Jump Rope: 1 min
    Battle Ropes: 1 min
    x2 rounds

    We incorporate a lot of bodyweight exercises into the circuits as well.
This discussion has been closed.

Categories