Here Are Five Barbell Complexes Everyone Should Try

It’s time to step up your Barbell Complexes game. Barbell Complexes can be one of the greatest training and conditioning tools added to any workout.

Taken from some of the most fittest athletes, these five workouts will improve both your strength and technique.

CLEAN PULL + CLEAN + FRONT SQUAT + JERK

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Clean PULL + CLEAN + Front SQUAT + JERK: "The combination of 4 exercises in one complex shows that this complex is never easy, because it can only be complicated or very complex for certain. This combination of exercises develops the ""base"" perfectly , angles and power endurance, so this complex should be used in the preparation period. Each exercises of this complex can be worked out separately, but this combination is considered to be a “time bomb”. The use of this complex even once a week for 2-3 weeks gives excellent results. Depending on the training tasks, you can use a different number of reps in each exercise (from 1 to 4), the intensity can vary from 50 to 85%. This complex is recommended for athletes with at least 2 year experience. Find more information about the number of sets, reps, working weight and which part of the workout would be the best to perform this exercise in LEG STRENGTH training program. TRAIN TOGETHER – TRAIN RIGHT ——— @Torokhtiy_GANG ——— #WarmBodyColdMind #TORWOD #WBCM #Torokhtiy_GANG #Torokhtiy #weightlifting #weightlifter #crossfit #halteropilie #powerclean #hangclean #hookgrip #usaweightlifting #iwf #olympicweightlifting #focusbitch

A post shared by Oleksiy TOROKHTIY (UKR🇺🇦) (@torokhtiy) on Sep 6, 2017 at 1:29pm PDT

From 2012 Olympic gold medalist in weightlifting Oleksiy Torokhtiy:

“The combination of 4 exercises in one complex shows that this complex is never easy.

This combination of exercises develops the ‘base’ perfectly, angles and power endurance, so this complex should be used in the preparation period. Each exercise within this complex can be worked out separately, but this combination is considered to be a ‘time bomb’. The use of this complex even once a week for 2-3 weeks gives excellent results. Depending on the training tasks, you can use a different number of reps in each exercise (from 1 to 4), the intensity can vary from 50 to 85%. This complex is recommended for athletes with at least 2 years of lifting experience.”

Oleksiy Torokhtiy is a winner of World and European Championships in weightlifting.

A BARBELL COMPLEX from Katrín Tanja Davíðsdóttir

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I'm back on the bar 😎💕💋 Emom x12: 1 C&J w 185# starting to play around w some weight again .. it's time to get STRONG #BuiltByBergeron @comptrain.co

A post shared by Katrín Tanja Davíðsdóttir (@katrintanja) on Sep 14, 2017 at 9:57am PDT

“Emom x12: 1 C&J w 185#”

Katrin was named the fittest woman in Iceland in 2015 and 2016.

SAM BRIGGS “YOGI BEAR” COMPLEX

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Who fancies trying the "Yogi Bear" complex 🐻 unbroken: Snatch pull High hang snatch Snatch balance Over head squat Snatch pull Low hang snatch Snatch balance Over head squat Snatch pull Full snatch Snatch balance Over head squat 📹@ body weight 62kg #holdonfordearlife #crossfit #ryourogue #bemorehuman #teamPRGNX #TeamTRAIN @roguefitness @reebok @progenex @glc2000uk @buffboxmeals @compex_uk

A post shared by Samantha Briggs (@bicepslikebriggs) on Mar 27, 2017 at 12:39pm PDT

Snatch pull
High hang snatch
Snatch balance
Overhead squat
Snatch pull
Low hang snatch
Snatch balance
Overhead squat
Snatch pull
Full snatch
Snatch balance
Overhead squat

Samantha Briggs is a Fittest on Earth winner for 2013.

CHYNA CHO 3 POSITION SNATCH WORK

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3 POSITION SNATCH WORK. • FEELIN LIKE THE LITTLE MERMAID IN THIS OUTFIT. I LIKE IT! 😉💚💜🏋🏻‍♀️ ______________________________________________________ #myfavoriteprincess #snatchwork #yayfitness #crossfit #crossfitgames #reebok #misfitathletics #longhaireverywhere

A post shared by Chyna Cho (@chynacho) on Aug 19, 2017 at 6:32pm PDT

A great workout for grip strength, the Chyna Cho technique will improve your overall training.

Chyna Cho is the owner of GoodForYouCrossFit.

DANI HORAN BARBELL WOD

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It's been a hot minute since I've done any barbell cycling work 🔥💦 After sweating for 90 minutes this looked fun 🙃 15 Minute Emotm: Minutes 1-3 – 5 Clean And Jerk 115/75 Minutes 4-6 – 4 Clean And Jerk 155/105 Minutes 7-9 – 3 Clean And Jerk 205/145 Minutes 10-12 – 2 Clean And Jerk 245/165 Minutes 13-15 – 1 Clean And Jerk 275/185 • 📽️ 73/103/143/163/183 *I wanted to challenge myself a bit, so I did two reps at the last bar! Give it a try!! Scale loading of the barbell so it can be done as TnG 👍🏼 *Workout from @champlainvalleycrossfit *Thanks for joining me @curtis_garrow • • • @nikewomen @nike #nike @fitaid #teamfitaid @rxsmartgear #rxsmartgear @paleonaturals #paleonaturals

A post shared by Danielle Jenny (Horan) (@danihoranjenny) on Sep 9, 2017 at 10:23am PDT

Minutes 1-3 – 5 Clean And Jerk 115/75
4-6 – 4 Clean And Jerk 155/105
7-9 – 3 Clean And Jerk 205/145
10-12 – 2 Clean And Jerk 245/165
13-15 – 1 Clean And Jerk 275/185

Danielle Jenny Horan is a seven-time CrossFit Games athlete.

Bonus: Here are two Barbell Complexes for beginners, designed for fat loss.