Complex Results – Olympic Lifting 1
Stronger, fitter, leaner in the least amount of time possible. Sound too good to be true? It’s not, thanks to the decades-old training technique called the “complex”. A complex is two or more exercises with the same free weight equipment (in this case a barbell) and the same load done consecutively for reps without setting the weight down.
a barbell complex improves skills in lifts for beginners and skilled athletes. Taking the time to hit specific positions and get good reps is essential to build an athlete’s movement patterns. Because technique is the while point here, keep both load and volume extremely low; using no more than 40 percent of 1RM 91 rep max) on any exercise and not exceeding eight total reps per round.
- Snatch Pull – 1 rep
- Low Hang Snatch – 2 reps
- Overhead squat – 1 rep
Complete four sets total, resting two minutes between sets.
Low Hang Snatch: This is the portion of the snatch from the beginning of the movement (barbell on the floor) to the point just before you would begin dropping underneath the bar. At the top of the rep, you should be on the balls of your feet (or feet slightly off the ground) with the bar pulled up to about midtorso (arms bent) for a split second before returning the bar (and your feet) to the start position. Starting the hang position (standing with the bar hanging at arms’ length in front of your thighs), hinge forward at the hips, pressing your glutes back, to slowly lower the bar down your legs past your knees. From here, explosively perform a snatch, lowering into a full squat at the bottom.