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Add This Barbell Complex to Your Training

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Here’s a quick Barbell Complex with Strength and Conditioning Coach Jason Salazar to push your metabolic and strength rate. There are many different ways to improve your strength and work capacity. Enjoy!


Coach Jason Salazar:
Hey guys. Jason here at The Arena. Today, I’m going to run through a barbell complex with you. If you don’t know what a barbell complex is, it’s going to involve a barbell and about five movements. It could be less movements than that if you want it to be, but we’re going to chain them all together starting from the floor all the way up. The goal is to never drop the barbell down, at least until you’ve finished your round. And we can set a timer for as many rounds as we want, or an AMRAP for as many times as we want, just to push the metabolic and strength rate through the roof. This is a good form if you don’t want to do strength training just lifting weights, or if you just don’t want it to go run for a long period of time. Combine this together, give yourself about 15 minutes, it’ll give you a really good workout.



I’ll do my five deadlifts. Of course the bar is going to touch the ground, but I’m not going to release the bar. After my five deadlifts, I’m going to do five bent over rows. Now I’m going to do five snatches. I’ll do five push presses. And finish it off with five back squats.


Guys, so I got done with one round. Now there’s many different variations of barbell complexes you can do. We can either do it for time, or we can do it as rounds. You can also split up the rounds, maybe go for a jog in between rounds, do a hundred rope skips. But my advice to you though, is if we’re starting off, we keep it really light. Even a barbell by itself gets really heavy real quick. We want to make sure we’re maintaining good form so we don’t hurt our back or anything else when we’re doing these. Remember, you can set it up really light or really heavy. It’s your choice. You can do anything you want as long as it’s off the ground with the barbell and you’re not dropping it. That includes curls, guys, if you want to get those arms up a little bit.

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