Complexes are downright brutal. I use them with barbells, dumbbells, sandbags and kettlebells.
You can use them with stones as well. The bottom line is don't be afraid to go heavy with complexes either.
They put on muscle AND improve conditioning, but, most people fear them because they are NASTY once you get going with them. Your muscles feel like they're going to explode and your grip gets a helluva workout from the constant movement of the barbell in your hands.
Check out this video of some Dumbbell Complexes adding The Grip 4orce to make it even more challenging.
At least once a week you should be tossing in some form of a complex using any of the training tools:- Dumbbells
- Barbell
- Stone
- Sandbag
Here's a tip if you're busy as hell like I am.
After warming up and prepping the mind and body, start your workout with a heavy lift. After the heavy lift set the clock for 10 minutes and get as many complexes as possible in that 10 minute time period.
Check out the workout below:
1) Squats 5 x 5
2) 10 Minutes of Complexes
A) D Ball Shoulder x 5 / 5
B) D Ball Reverse Lunge x 5 / 5
C) D Ball Cleans x 10
C) D Ball Cleans x 10
Your lower body will be fried and your upper body will get some serious work using the the cleans and shouldering.
Do me a favor, drop a comment with your thoughts and add your own complex using any tool. Let's see some sick workouts!
Lead from the FRONT
--Z--
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17 Responses
Zach you always bring the best. I’m with you man complexes are a great way to go I use them all the time. Haven’t tried Grip 4orce but I’m headed over there to check them out.
Thanks Joe
Joe, U will dig them bro!!!
I wanna crank some more BB complexes this week WITh Grip 4orce!
love complexes. interesting how humbling they can be for even the strongest.
hey Zach
very cool. In the last couple of years Ive seen the importance of compound movements (I was a former competitvive bodybuilder) and grip/hand strength work. I won’t even rack a dumbell unless it has a fat grip on it.I even made a homemade fat grip which measures 3 1/2 “, its made of soft foam so your constantly squeezing and pinch gripping to hold on to them. 45’s feel like 90’s. I also welded 2 1/2 inch galvanized steel pipe for a sleeve to all of my olympic bars and made a 5′ olympic fat bar by drilling holes thru hockey pucks and sliding them on the bar. I use these (as well as stones, logs, telephone poles,heavy 35lbs medicines balls and an array of sandbags in a nonstop circuit 30 to 45 min workout. Its awesome. Id love to send you a video. Thanks a lot for the article you sent me and also do you have any underground t-shirts?
Love your stuff Zach.
I’ll be trying out that Dumbbell complexes tomorrow!
IN THIS MOMENT I BELIEVE IN A BODYWORKOUT MIXING WHEIGT´SAND OTHER´S THAT MADE US REALLY FREAKING OUT AND FELL THE REAL POWER OF THE HUMAN BODY,WE CAN DO MUCH MORE THAT WE THINK WE CAN AND IN A REGULAR TRAINING METHOD IN A GYM WE CANT FEEL ALL THE POWER THAT WE HAVE,WE HAVE TO LIFT STONES AND HAMMER´S AND TIER´S AND OTHER HEAVY SHIT TO FEEL THAT!
Due to time restraints, I have been a long time fan of complexes. Yesterday’s workout was very similar to the one you listed above:
WU with glute activation, body weight cossaks and lunges
5×5 Cleans (did a 6th set just because)
5 rounds of
– 8 Split Squats/ leg (barefoot, bb across upper back)
– 10 Hanging Leg Raises
– 15 Dips
– 25 Band Pull-Aparts
Left the gym feeling great and slowly went foggy as my body realized what I’d put it through
Hey Zach,
Heres my faviourite complex with a kettle or dumbell.
5x swing,clean, push press, snatch & squat. Then switch hands. Sometimes I do it as a ladder as well.
What do you think?
Sam
Port Lincoln, Australia
Whoa old school Bixkit!
I did some complexes the other day at the playground where I did some push ups on the parallel bars, then sung my feet down and cranked out some dips. Did the same with recline rows and chin ups, it wrecked my whole upper body in 5 minutes!
hey zach, big fan of complexes too, i also hit them at least once a week for massive damage.
here’s a couple examples:
bb complex (choose your reps per movement)
deadlift x 5
hang power clean x 5
front squat x 5
press x 5 <- limiting factor for weight selection back squat x 5 don't put the bar down, try not to puke!! kb (single hand) complex snatch x 2 keep bell locked over head after last rep get down (turkish-style) floor press x 2 get up (turkish) ohs x 2 swing x 2 switch hands after last swing, repeat! can also do with db, swap out the ohs for windmill if preferred. easy to change up the weight, reps and how many rounds you do of these bad boys! keep smashin em out brother!!
Zach,
Never seen the “Grip Force” handles before.., that’s awesome ! We at THE V-CENTER do great varieties of complex and compound movements, from supersets-to tri sets- to giant sets of four-five-and six excersises from pick up to put down with DB’s, KB’s, BB’s and bodyweight plyometrics..! It’s the only way to roll my BRO..! WE even set up circuits of DB-KB-BB supersets and giant sets and blend in the bodyweight or boxing and kickboxing drills on the Thai bags to mix it up. 100# Heavy bag shouldering and sprawls to ground and pound drills… 50 yard dashes (up and back 100yards total)shoulder carrying the 100# punching bag with farmers walks and over press walks etc….It’s BADDASSS!!! My Brother!!! and so are you Zach!!!
Vincenzo Pappano
THE V-CENTER
Zach,
You ARE an animal. Definitely going to have to try those out. I’m thinking Grip 4orce complexes + Bulgarian training bag = painful fun. Only one way to find out… Great vid, you always motivate!
Zach, awesome workout. plan to try some db complexes. no machines for me. it will be all compound movements using bb’s and db’s….
Complex’s are great, I do a circuit at least once a week, I usually start with an intense 20 minute bodyweight circuit, variations of push ups, squats, lunges and pullups.
My favorite complex is barbell, deadlift, rows, clean into a front squat, pushpress or jerks, and finish with split squats.
I do 1-6 reps depending on the load, 65% to 90% of my one rep max for the overhead press or jerk. I complete 5 sets. Killer circuit!!!
Zach,
I love the complexes they are a great way to get your strength training and conditioning all in one.
Thanks
Blaine
Great workout ill be adding this up on my daily routine. Thumbs up!
My Mrs and i do this complex, i know this article is old, but whatever..
I use 30kg DBs
Squat
Bench Press (or Push ups or floor press)
RDL
Bent over row
Clean
Push Press
Chin up
To failure all reps.