Workout Tips

5 Ways to Amp Up Barbell Complexes

Change up and fire up your barbell workout finishers with these 5 challenging variations.

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Use a Snatch Grip

A double overhand grip shoulder-width apart is referred to as a "clean grip" because this is the grip you would use to clean a BB. How about trying a snatch-grip BB complex? To find your snatch-grip, slide your hands out on the bar until the bar rests in your hip crease. Obviously you need to be familiar with the snatch lift and it variations to perform this complex safely and effectively.

Try this: Perform 2-3 sets with 60-90 seconds rest. Perform 6 reps per exercise before moving to the next exercise.

Snatch-grip Romanian Deadlifts
Hang Snatch High Pulls
Hang Power Snatches
Overhead Squats

Use an Angled Barbell

Who said the BB had to be held in both hands? Place a BB in a corner designated for angled BB work (or else you'll eat up the drywall) or in a land mind. Place some weight at the end of the bar (25lbs plates work best as they are small – use more than one if needed) and position yourself holding the bar at roughly chest height with your feet shoulder width apart.

Try this: Perform 2-3 sets and take 60-90 seconds rest. Perform the number of reps listed beside each exercise below.

Angled BB Jump Squat – 5 reps
Angled BB Squat to Press – 10 reps
Angled Alternating Reverse Lunges – 8 reps/side
Angled BB Full Contact Twist – 8 reps/side

 

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