One of the best things you can do for fat loss, conditioning and muscle are bar complexes.
It’s amazing what you can do with a straight bar and some basic movements done at a high speed.
With a bar complex you select six exercises. Be sure to think about the flow of the exercises as ideally they should segue into each other. Remember, speed is the key with bar complexes.
The goal is to move the bar as fast as possible.
Barbell Complexes have numerous benefits
- Fat Loss
- Improved Conditioning
- Improved Speed
- Build Lean Muscle
- Limitless Exercise Variations & Short Fast Workouts
Check out this video of Michelle doing a bar complex.
10 reps of each exercise
– High Pull
– Push Press
– Bicep Curl
This will give you a pump and jack up your heart rate like crazy!
NOTE the goal of this is NOT perfect form. So before anyone comments about form and technique the goal of the bar complex is speed not perfect form. It’s an empty bar, the goal is to move it AFAP (as fast as possible).
Another example of a bar complex could be:
A1 Stiff Leg Deadlift
A3 Military Press
A4 Good Morning
A6 Jump Squat
The goal is simple. Do 10 reps of each exercise, AFAP (as fast as possible), with good form, and watch the clock for your time. These are intense – most bar complexes only last from 45 seconds to 90 seconds. Oh, and watch for the puddle of sweat and your heart beating out of your chest when you’re done.
To make these even more intense, record the time from set 1 and then try to beat your time in set 2. Continue to do so for a total of 6 sets.
Rob King is a Competitive PowerLifter, Coach and Writer.