A barbell complex is a series of exercises performed in succession without breaks, using a barbell. It engages multiple muscle groups and provides a short, intense cardiovascular workout. The athlete must be able to move the barbell to different starting positions for each exercise without a squat rack.
A barbell complex is a sequence of exercises, all of which use a barbell, that an athlete performs in succession, with no breaks between each type of exercise. The term “barbell complex” does not necessarily describe a specific set of exercises, rather it is an encompassing term for all sets of exercises that involve a variety of barbell workouts in sequence. Regardless of the exercise sequence, a barbell complex almost always requires an athlete to perform a specific movement that allows them to place a loaded barbell on their shoulders without using a squat rack.
The benefit of a barbell complex is that it provides a short, intense cardiovascular workout while allowing the athlete to engage a wide range of muscle groups. For example, an athlete might perform a barbell complex beginning with deadlifts, then moving to overhead presses, followed by squats, then barbell rows before ending with front squats. Such training would engage most of the major muscle groups in the body, some of them more than once, all without requiring the athlete to stop and change weight loads or equipment. At the same time, the continuous nature of the training would also give the heart and lungs a full workout.
No matter what sequence of exercises an athlete chooses to include in a barbell complex, he or she must be able to move the barbell to the different starting positions for each exercise without the aid of a squat rack. This is particularly challenging when an athlete performs various types of squats and presses, because these exercises require the athlete to raise the bar to shoulder level, either in front of or behind the head. The action required to place the weights in these positions can be quite strenuous, so it is important that an athlete not overload the weight when performing a barbell complex.
To get the bar into this position, the athlete should begin by gripping the bar with a grip that is slightly wider than the hips and stand with the knees slightly bent. It is crucial that the athlete’s shoulders are in line with the bar and that the athlete keeps their back straight and chest out. Then, by pushing the feet into the floor, the athlete pulls up on the bar with enough force to lift it into the air. When the bar is at the peak of its rise, the athlete squats under the bar and places it on the upper chest or shoulders. After the bar is stable on the athlete’s upper body, he or she can straighten her body and from there perform the exercise that is part of the complex bar sequence.
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