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Full body

Barbell Complex

The Barbell Complex is a strength exercise with a barbell for your whole body. Share of the load in the Zulta muscle model: gluteus maximus 14%, front delts 10% and quads (vastus lateralis) 10%.

Level: IntermediateEquipment: BarbellMulti-joint (compound)

How to do it

  1. Load a light barbell and hold it at the thighs with a shoulder-width overhand grip.
  2. Do the set number of Romanian deadlifts, hinging with a flat back.
  3. Without putting the bar down, do the set number of bent-over rows.
  4. Continue with hang cleans to the front rack, then front squats.
  5. Finish with overhead presses, then lower the bar to the thighs to end the round.

Tips

  • Pick a load you can handle for your weakest movement in the chain.
  • Keep the transitions smooth and the bar in your hands the whole round.
  • Breathe at the top of each rep rather than holding the breath through the round.

Common mistakes

  • Letting the form of later movements fall apart as fatigue builds.
  • Rounding the back in the rows or deadlifts.
  • Choosing a load that only fits the strongest movement.

Muscles worked by the Barbell Complex

  • Gluteus maximus Primary14%
  • Front delts Primary10%
  • Quads (vastus lateralis) Primary10%
  • Spinal erectors (lower back) Secondary8%
  • Upper traps Secondary8%
  • Hamstrings (biceps femoris) Secondary6%
  • Lats (upper) Secondary6%
  • Quads (vastus medialis) Secondary6%
  • Side delts Minor5%
  • Forearm flexors Minor5%
  • Triceps (lateral head) Minor5%
  • Biceps (long head) Minor4%
  • Upper abs Stabilizer4%
  • Calves (gastrocnemius) Stabilizer3%
  • Obliques Stabilizer3%
  • Rhomboids Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Several lifts done back to back without putting the load down (for example deadlift, row, clean, press, squat): the template spreads the load over the muscles those lifts share.

Barbell Complex alternatives

Same equipment

Different equipment

Make it harder

Frequently asked questions

What muscles does the Barbell Complex work?

Mainly the gluteus maximus, front delts and quads (vastus lateralis). The spinal erectors (lower back), upper traps, hamstrings (biceps femoris), lats (upper) and quads (vastus medialis) assist.

Is the Barbell Complex good for beginners?

The Barbell Complex is rated intermediate. Learn the technique with a light weight first.

What is a good alternative to the Barbell Complex?

For example the Bear Complex, Romanian Deadlift to Row and Barbell Burpee. They train mostly the same muscles.

How do you make the Barbell Complex harder?

Add weight or reps, or move on to the Bear Complex.

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