Improve Your Muscle Endurance With The Barbell Complex – Christmas Style

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Christmas is finally here and that means it’s time to munch on all those foods that we’ve been trying to avoid all year. Or not, if you have the willpower, of course. But just in case you do decide to throw caution to the wind and pack on some belly fat, the mighty barbell is here to save the day and help you shed that holiday weight in no time.

Introducing the barbell complex. This exercise is a type of strength circuit in which you actually do two barbell exercises back to back with no rest in between. In fact, you’re not even allowed to let the barbell touch the ground, which makes it even more challenging. Needless to say, this will get your heart rate up and the calories will plummet.

Apart from losing weight, incorporating barbell complexes into your routine will significantly improve your cardiovascular capacity and increase your muscular endurance. It’s not a simple workout, however, and definitely not for beginners. Be sure you know your way around the barbell well enough before attempting it or you could end up injuring yourself.

We’ve prepared a few exercises for you that are ideal for weight loss. To successfully perform a barbell complex, first choose the weight you can press overhead ten times. Then do the following exercises for 6 reps each. Remember, the bar is not to touch the ground between sets, this is the whole point.

The “Hang Clean”

This can take a while to master, but it’s extremely effective if done right. Remember to protect your wrists by not dropping deeply below the weight and throwing the barbell as high as you can. Make sure to snap the wrists backwards to properly support the weight.

Overhead Press

Bend your legs slightly and press the bar overhead but remember to keep your lower back straight. One of the most common mistakes people make when doing the overhead press is curving the spine, which leads to hyperextension.

Bent Over Row

The most important thing to remember when attempting this exercise is that the pressure should wholly rest on your legs and glutes, not your back. Keep the bar close to your legs and pull it up to your stomach at a right angle. This should take the weight off your back.

Stiff Legged Deadlift

Ah, the almighty deadlift. No barbell complex is complete without it. This is really dangerous if you don’t have proper form, though, so be careful. Make sure to keep your head up at all times because this will keep your back straight, and don’t forget to keep your knees slightly bent.


RELATED: How To Stay Fit During The Holidays


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