Thinking outside the box.
An expression that means "thinking outside the box". Then, the phrase is even more correct since we are talking about "boxes" ... even if as an inveterate powerlifter, I must admit: in the pits we think quite often "Outside the box".
Index
In the beginning it was the lift
Already. The detachment. The oarsman. The barbell curl. Then someone invented the squat rack, allowing the crowds (or almost) to practice the king of exercises. Then came the bench press, the "Monday chest", i bench bros and shoulders damaged because the only warm-up is a few turns of shoulder dislocation with the broom handle.
In short: a continuous, albeit slow, evolution.
What happens next? That you begin to alternate the exercises. For example, with supersets:
- do exercise A (all reps)
- do exercise B (all reps)
- do exercise C (all reps)
- finally rest
This is a superset.
You work antagonistic muscles, you cut down on time recovery, constant tension, very powerful pump.
And then, again?
Then comes the barbell complex
Il barbell complex takes the concept of the superset, seasons it with the concept of "I don't have much time to train today, I almost do just treadmills", and shake everything to get a phenomenal HIIT.
What does the barbell complex consist of? Simple: in chain two or more barbell movements, to be performed one in a row to the other. Eg:
- squat down with the barbell on your shoulders
- push press
- bring the bar into the rack position
- do a full front squat
- do an overhead press
- return the bar to your back
This could be a complex.
PS: this was… a rep!
Complex rules
Here we are clearly outside the box, so these are not real rules, but more of caution:
- the technique must always be perfect. The complex has the gift of requiring a lot of energy (in fact it is generally used to close workouts), so the execution can get worse as you go.
- the weight you choose for the complex must be dictated by the exercise in which you are weakest.
- the complex is such if the barbell is in your hands for the duration of the rep and the set. Placing it on the ground, even just to reset the starting position, is not valid.
Examples of barbell complex
The limit is the imagination. I'll sign you a couple here.
Barbell Complex 1: Bear complex
- power clean
- front squat
- push press
- back squats
- push press
This complex was proposed at the 2016 Wodapolooza online qualifiers.
You have to do 5 rounds of 7 rep.
Barbell complex 2: Curtis P
- clean
- lunge (one per leg)
- push press
Hey: clearly, you can also do complexes with dumbbells or kettlebells. And, all in all, even free body. Rather: we can consider the burpee a precursor of the complex?
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