# Barbell Complex

URL: https://heatsy.app/ex/barbell-complex

Also known as: BB Complex, Barbell Flow, Barbell Complex Circuit

Body region: Legs, Back, Shoulders, Glutes

## Muscles

- Main: Erector Spinae, Gluteus Maximus, Vastus Lateralis, Vastus Medialis
- Helps: Deltoid, Trapezius, Latissimus Dorsi, Biceps Femoris, Triceps
- Holds: Rectus Abdominis, Flexor Digitorum Superficialis

## Equipment

- Barbell

## Technique

1. Choose a light bar and a sequence of lifts, for example deadlift, hang clean, front squat, press and back squat.
2. Do all reps of one lift, then move on to the next without putting the bar down.
3. Finish the whole sequence, then lower the bar and rest.

### Cues

- Pick a load that your weakest lift can handle for all reps.
- Keep every rep crisp and under control.

### Common mistakes

- Using a load so heavy that form breaks down late in the set.
- Rushing transitions between lifts.
- Training with no room to drop the bar safely.

## Alternatives

- [Dumbbell Complex](https://heatsy.app/ex/dumbbell-complex)
- [Clean and Jerk](https://heatsy.app/ex/clean-and-jerk)