Have you been looking for how to take your barbell workout to the next level? Well, why not try out a barbell complex workout. Complex workouts are an efficient way to add more challenge to your workout routine without overcomplicating things.
Let’s look at a game-changing barbell complex routine, why you should add this high-impact technique to your routine, and how to get the most out of your workout.
Advantages of a Barbell Complex Workout
Barbell complex workouts save time, by allowing you to target several major muscle groups in one workout.
Barbell complex workouts promote full-body, compound exercises which are great for building a balanced physique and functional strength.
Great for weight loss, because they recruit several major muscle groups. Also, complex workouts keep your metabolism elevated for a longer time after your workout (afterburn effect), helping you burn more calories.
Builds functional strength, by mimicking everyday movements involved in pushing, pulling, and lifting. This allows you to carry out daily activities more efficiently and prevent injury.
Offers versatility, by allowing you to try a wide variety of exercises. You can try switching up your routine regularly by adding new exercises, changing the sequence, or adding exercise equipment.
Barbell complex workout requires minimal equipment and can be comfortably carried out with a home gym set up, saving you from paying pricey gym fees and offering the convenience of a home workout.
How To Boost Your Barbell Complex Workout
Warming up before your barbell complex workout – prevents injury, improves physical performance, and mentally prepares you for the workout.
Energy-dense pre-workout meal – helps sustain you throughout your workout. Great options include a sweet potato and peanut butter toast, brown rice with scrambled eggs and spinach, or a whole grain bagel with cottage cheese and berries.
Nutrient-dense, high-protein post-workout meal – provides your body with what it needs to heal and grow during recovery. This includes turkey burger with avocado and roasted brussel sprouts, lentil salad with roasted butternut squash and kale, or chicken stir-fry with whole wheat noodles and bell peppers.
Staying hydrated – during intensive workouts prevents muscle cramps. Take regular sips of water, electrolytes, or a protein shake throughout your workout.
Rest and recover – barbell complex workouts are physically demanding. Take out at least twenty-four to forty-eight hours to recover between each workout session to prevent injury.
Focusing on form – mastering proper form and technique is important for getting the most out of your barbell complex workout. This means:
- Start with light weights.
- Engage your core.
- Maintain a neutral spine.
- Use your full range of motion.
- Hinge at your hips, don’t curve your lower back.
- Ensure you have an evenly spaced grip.
- Use the right grip – wide for overhead presses, shoulder-width for rows, and a narrower grip for deadlifts.
- Practice your breathing – exhale during the exertion phase and inhale during the lowering phase.
- Keep your elbows close to your body.
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10-Minute Barbell Complex Workout Routine
- Set 1 – 4 reps per exercise (Squat to Press > Rear lunges > Bent-over Row > Romanian Deadlifts), with no rest between each exercise.
- Rest – 30 seconds.
- Set 2 – 4 reps per exercise (Squat to Press > Rear lunges > Bent-over Row > Romanian Deadlifts), but with a 15-second rest between each exercise.
- Rest – 45 seconds.
- Set 3 – 1 rep per exercise (Squat to Press > Rear lunges > Bent-over Row > Romanian Deadlifts), with no rest between each exercise.
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1. Squat To Press
- Hold a barbell at shoulder height, feet shoulder-width apart with your legs, core, and shoulders engaged.
- Lower yourself into a squat until your thighs are parallel to the ground.
- As you stand back up, press the barbell overhead.
- Lower the barbell back to the shoulders and repeat.
You can also try out this exercise with a weight plate, dumbbell, or kettlebell to add a different dynamic.
2. Alt Rear Lunges (each side)
- Hold the barbell across your upper back with your core engaged and torso upright.
- Step one foot back into a rear lunge, bending both knees to form 90-degree angles.
- Return to the starting position and alternate legs.
Throw on a weighted vest or some ankle weights to take your rear lunges to another level.
3. Bent Over Row
- Stand with feet hip-width apart, holding the barbell with an overhand grip.
- Bend at the hips, keeping your back flat and knees slightly bent.
- Pull the barbell towards your torso, squeezing your shoulder blades.
- Lower the bar back down and repeat.
Try using dumbbells instead of a barbell to focus more on individual lat and shoulder muscle engagement.
4. Romanian Deadlifts
- Hold the barbell in front of your thighs with an overhand grip.
- Hinge at the hips, lowering the barbell while keeping your legs straight but knees slightly bent. Lower until you feel a stretch in your hamstrings, then stand back up by engaging your glutes.
- Repeat this motion.
A trap bar is another great alternative when performing Romanian deadlifts. You can also use dumbbells or kettlebells.
For more visuals, be sure to check out this video by Caroline Girvan.
Frequently Asked Questions about Barbell Complex Workout
- What is a Barbell Complex workout?
A barbell complex workout is a strength training program that involves a sequence of barbell exercises done one after the other with little or no rest in between sets.
- How do you choose an appropriate barbell weight for strength and resistance training?
The same weight is used throughout your barbell complex routine. An important rule of thumb is to use the weight of your weakest/lightest lift. This is usually the weight you use for exercises like barbell lunges, bent-over rows, and curls.
- What are the benefits of barbell workouts over cardio workouts?
There are many benefits to barbell workouts over cardio that we think you should consider. A few of these benefits include the following.
- Enhance functional strength
- Build stronger muscles and bones
- Help with weight loss and creating a “lean” physique
- Boost your metabolism for longer
- Greater long-term health and longevity benefits
- Can you build muscles with barbell exercises?
Yes, with barbell exercises you can combine the key ingredients needed for balanced muscle growth – progressive overload, full-body exercises, and compound movements.
- What is the correct position for a barbell lift to prevent back pain?
For barbell squats, deadlifts, and overhead lifts maintain a neutral spine, with a slight curve in the lower back, and keep your core engaged. For a barbell press, lie flat with a natural arch in the lower back, but keep your upper back and glutes in contact with the bench.
- Are barbell exercises better than workout machines?
Yes, free-weight exercises like barbells, dumbbells, and kettlebells activate more muscle groups than workout machines. This builds a balanced physique, improves functional strength, and allows you to target several muscle groups at once.
- How do you use a barbell without a spotter?
Performing barbell exercises without a spotter requires extra caution. Some options include using a power rack or safety bars for your squats and bench presses, using lighter weights, focusing on deadlifts and barbell rows instead of squats and bench presses, and never pushing yourself to failure.
Unleash Your Inner Strength
Ready to elevate your fitness game? Barbell complexes offer the perfect blend of strength, endurance, and calorie-burning power. Whether you’re short on time or looking to maximize results, this high-impact routine hits all the right muscles.
You are welcome to pin and share this workout to your Pinterest board for future workouts.
