Give This Bar Complex A Try
(This article originally appeared on my my T-Nation 6 Ball Busting Finishers article)
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.
An example of a bar complex could be:
- A1 Stiff Leg Deadlift
- A2 Clean
- A3 Military Press
- A4 Good Morning
- A5 Squat
- 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.
You have considerable options in terms of exercise groupings, so have fun and get creative. Remember though, bar speed is priority number one.
Bar Complexes have numerous benefits
– Improved Fat Loss
– Improved Conditioning
– Improved Speed
– Take Very Little Time
– Require Nothing But A Bar
Give this bar complex a try and let me know how you find it.