3 barbell workouts to reach your fitness goals

In a previous column LoungeI wrote that fitness enthusiasts should get cozy with a barbell if they are serious about their goals. Using a barbell alone can make your workout unique and test how creative you can be within the bounds of good technique. There are days when you don’t feel like trying all the racks and machines, especially when the gym is crowded. If you can get a barbell, that’s not an issue.

These workouts are called barbell complex training. “Complex training allows you to have fun while burning fat and building muscle by throwing heavy weights at each other,” says Origin Fitness Article Title Barbell Complex.

A barbell complex is one where you do the same weight, one at a time, without lowering the barbell all the way down, and usually consists of three to six exercises. Five repetitions of hanging cleans, followed by five front squats and five push presses for a certain number of sets is usually a starting point. The complex portion starts when you do the repetitions one at a time, i.e. in a flow format.

“Each exercise should allow for a smooth transition into the next – for example, a clean and press should be performed immediately after each other, with the end of the clean being the start of the press,” the article adds.

Check your form for all these exercises before you start adding them to your routine. Here are some workouts you can try to get the hang of it:

Caroline Girvan’s 10 Minute Barbell Complex:As with most starting points when starting something different, we once again turn to Caroline Girvan’s channel, where we are presented with a series of exercises that can be done in a short amount of time. The weights she uses are not too heavy and are adjustable. The key is to understand the basics of the barbell complex, but there is no easier guide than this.

She does four repetitions of each of the four exercises: front squat to press, alternating rear lunge, bent-over row, and Romanian deadlift. She also provides a dumbbell alternative for those who want to try dumbbells before using a barbell. A complex workout can also be complicated in terms of time management. But since this is a follow-along, you can just follow Girvan’s method. Repeat the exercises continuously for the first four minutes of the 10-minute period, then move to a 30-second on/15-second off format. For the last two minutes, do one repetition of each exercise.

Juice & Toya’s Lightweight Barbell Complex: There are a lot of exercises and they are in a very specific order, so you may need to follow the video. However, this workout is very complex, starting with push-ups, bent-over rows, deadlifts, hang cleans, front squats, push presses, back squats, and then moving on in reverse. You need to be smart with your timing when doing this workout. The video uses a 1 minute on/1 minute off format, which is perfect.

Eric Leija 20 Minute Barbell ComplexThis was the first workout I tried with a barbell complex, but I reduced the number of rounds and used lighter weights. Eric Leija’s video also has the advantage of having a very good warm-up and cool-down. It’s one set of five reps each of deadlifts, bent-over rows, front squats, push presses and reverse lunges, so you can rest as long as you like between sets.

He limits you to 14 minutes for any number of sets. With this format, you can figure out how much fuel your body is burning per set just by seeing how long it takes you to perform the full sequence. The remaining 6 minutes are used to do multiple rounds of the entire flow (one rep equals one round). Again, take as many rest periods as you like. Honestly, I did 3 full rounds and 3 flows without counting the time. There’s no need to rush through the barbell complexes.

Once you get used to compound training with barbells, you can start to fine-tune your exercise selection, number of exercises, and repetitions. You can also find the right weight, time format for your individual needs, and other variations to help you build endurance, strength, and muscle, and burn fat.

Prasta Dhar is a football commentator, podcaster and author.