Barbell Complex Madness: 3 New Fat Burning, Muscle Building Barbell Complexes

by Jordan Syatt June 4, 2015

If you keep up with my training on Instagram (#AlwaysOptimal), you’ve recently seen me experimenting with different training methods including emphasized eccentrics, constant tension sets, and a variety of barbell complex variations. 

While each methodology encompasses its own unique set of benefits, today I’m excited to share with you 3 of my personal favorite barbell complex variations and outline how you can incorporate them into your individual training programs to use them most advantageously. 

Barbell Complex Madness: 3 New Fat Burning, Muscle Building Barbell Complexes

Barbell Complex #1: Front Squat to Reverse Lunge Complex

“Quad dominant” is a popular fitness industry buzz-phrase that, unfortunately, leads coaches to believe we should only strengthen the posterior chain (hamstrings, glutes, etc) and never directly train the quads. 

I say malarky.

Of course, strengthening the glutes, hamstrings, and entire posterior chain is important for a variety of reasons…but neglecting the quads is a surefire way to sabotage your strength and overall performance. 

In fact, it wasn’t until I started making my quads a priority that my squat radically increased and I finally raw squatted 3x my bodyweight.

Not to mention, strong quads improve a variety of athletic movements like, oh I don’t know…sprinting?

Enter: The Front Squat to Reverse Lunge Complex

The Front Squat to Reverse Lunge Complex is simultaneously one of the most brutal and effective drills for improving lower body strength and performance.

Getting the best of both worlds in bi-lateral and uni-lateral training, this particular complex is one of my personal favorites for improving squat performance as it absolutely destroys your quads and glutes while forcing you to maintain an upright torso throughout the entire drill.

Barbell Complex #2: Alternating Unilateral to Bilateral RDL Complex

As if RDL’s weren’t already awful enough, the Alternating Unilateral to Bilateral RDL Complex takes DOMS to a whole new level.

One of my new favorite complexes for simultaneously improving your deadlift and building a hell of an ass, this drill is specifically reserved for the crazies (like me) who actually enjoy getting so sore you have trouble sitting down on the toilet before uncontrollably free falling the entire way.

Barbell Complex #3: Goodmorning to Reverse Lunge Complex

A brand new torture tool exercise I recently created, if you decide to try the Goodmorning to Reverse Lunge Complex all I can say is RIP.

Combining both hip dominant (goodmorning) and knee dominant (reverse lunge) variations into this one brutal drill, you’ll quickly realize it’s a full body movement designed to improve everything from muscular strength, hypertrophy, and endurance to squat and deadlift performance.

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