Romanian weightlifting coach Istvan Javorek popularized complexes in the 1970s to enhance athletes’ training intensity, increase workout efficiency, and eliminate the monotony of traditional “exercise, rest, exercise, rest” barbell training. (1)

Complexes are unique because they simultaneously train the muscular, cardiovascular, and neurological systems. They challenge your muscles, heart, lungs, and coordination. Learn classic barbell complexes along with creative complexes using dumbbells, kettlebells, and sandbags, then put them to work to ignite new gains. 

Simplifying Workout Complexes

• How Complexes Work 
• Classic Barbell Complexes
• Complexes with Dumbbells, Kettlebells, and Sandbags
• Benefits of Using Complexes
• Who Should Perform Workout Complexes?
• Programming Recommendations

How Workout Complexes Work

A complex strings together multiple exercises without rest. Unlike circuit training and some types of supersets, complexes must be performed with the same piece of equipment because the transition from one exercise to the next must occur smoothly and without pause.

Complexes commonly involve the Olympic weightlifting movements (i.e. clean & jerk, snatch) and their derivatives such as pulls and front squats. (2) Many coaches falsely believe complexes “must” consist of a power clean to get the barbell off the ground, followed by one or two additional exercises, such as a press and then an overhead squat. (3)

In reality, complexes can be performed using a wide variety of exercises and implements.

According to Javorek, the number of possible complexes is “unlimited, depending on a coach’s knowledge and creativity, the availability of equipment, and the goals of the coach and athletes.” (3) 

Classic Barbell Complexes

Performing complexes with a series of exercises using a single barbell may be the most common way to implement this training method. Here are two complexes that are relatively well-known in the weightlifting world.

Javorek Complex 1

Coach Javorek’s “Complex 1” incorporates Olympic weightlifting assistance exercises that build full-body power, coordination, and conditioning. Complex 1 includes the upright row, high pull snatch, squat push press, good morning, bent-over row, and high pull snatch (again). (1)(3) Javorek advocated ending the complex with a dynamic movement, hence the repeat performance of the high pull snatch. (3)

One cycle of Complex 1 consists of 6 repetitions per exercise. Note that Coach Javorek also promoted “Complex 2,” which consists of the same exercises performed for three repetitions each. (1)(3)

Upright Row

• How to Do it: Stand with your feet hip-width apart. Hold the barbell at mid-thigh position with an overhand grip. Push with your legs toward the ceiling, rising onto the balls of your feet. Carry that momentum into a shrug and vertical row, drawing your elbows up and out. Control the negative. 
• Sets and Reps: 4-5 x 6
• Rest time: No rest before moving to the next exercise.

High Pull Snatch

• How to Do it: Using the same stance and grip as the previous exercise, begin with the barbell on the floor above the front of your feet. Keeping your back tight, pull the bar from the floor by extending knees, ankles, and hips. As the bar passes mid-thigh, aggressively shrug your shoulders. Allow your arms to carry the momentum to the overhead position while keeping the bar close to the body. Receive the bar overhead with elbows straight. Reverse the motion and control the negative in the same bar path. On the last rep of the set, carefully “land” the bar across your upper traps instead of the floor, so you’re in position to begin the next movement.
• Sets and Reps: 4-5 x 6
• Rest time: No rest before moving to the next exercise.

Squat Push Press

• How to Do it: Using a shoulder-width stance, begin with the barbell racked on your upper traps. Drop into a full back squat. Immediately drive back to standing, using the momentum to assist with an overhead press. Control the negative back to the racked position on your traps. Repeat the entire “squat and press” combination for each repetition.
• Sets and Reps: 4-5 x 6
• Rest time: No rest before moving to the next exercise.

Good Morning

• How to Do it: Keep the same stance and hold the barbell behind your head on your upper traps. Allow your weight to shift to your heels as you bend forward by hinging or flexing at the hips. Maintain an arched spine and slightly bent legs throughout. Reverse the movement, driving your hips forward, and return to standing. On the last rep of the set, “squat and press” to pop the bar barely over your head and bring the bar to waist-height under control.
• Sets and Reps: 4-5 x 6
• Rest time: No rest before moving to the next exercise.

Bent-Over Row

• How to Do it: Begin in a shoulder-width stance with the barbell held in front of your body in an overhand grip. Hinge forward and allow the barbell to hang below your chest. Depending on your flexibility and limb length, the bar may or may not touch the floor. Row by pulling your elbows up and out as you squeeze your shoulder blades together. Control the bar as you allow it to return to the stretched position.
• Sets and Reps: 4-5 x 6
• Rest time: No rest before moving to the next exercise.

High Pull Snatch

• How to Do it: Using the same stance and grip as the previous exercise, begin with the barbell on the floor above the front of your feet. Keeping your back tight, pull the bar from the floor by extending knees, ankles, and hips. As the bar passes mid-thigh, aggressively shrug your shoulders. Allow your arms to carry the momentum to the overhead position while keeping the bar close to the body. Receive the bar overhead with elbows straight. Reverse the motion and control the negative in the same bar path.
• Sets and Reps: 4-5 x 6
• Rest time: Rest one to three minutes before repeating the first exercise.

Bear Complex

Popularized by CrossFit in the 2000s, the Bear complex builds full-body strength, power, and conditioning with one barbell and just few bumper plates.

“The Bear” consists of the power clean, front squat, overhead press, back squat, and another dose of the overhead press.

Power Clean

• How to Do it: Stand with your feet hip-width apart. Hold the barbell at knee-height (the “hang position”) with a shoulder-width overhand grip. Push with your legs as you guide the bar toward your hips. Once the bar reaches mid-thigh, rapidly shrug and pull the bar up. Drop under the bar and shoot your elbows forward to receive the bar on the fronts of your shoulders in the “front rack” position. 
• Sets and Reps: 5 x 5-7
• Rest time: No rest before moving to the next exercise.

Front Squat

• How to Do it: Maintain the front rack position with the bar resting across the fronts of your shoulders. Adjust your grip to comfortably maintain control of the bar. Squat down while keeping your torso upright and your elbows aimed forward. After descending as far as your mobility will allow, stand up forcefully.
• Sets and Reps: 5 x 5-7
• Rest time: No rest before moving to the next exercise.

Overhead Press

• How to Do it: Standing with the bar in the front rack position, perform a slight countermovement or mini-squat and immediately drive upward to push the bar toward the ceiling. Lock your arms overhead before lowering the weight to shoulder-level. Repeat the mini-squat prior to each press. On the last rep of each set, carefully guide the bar to rest across your traps and the backs of your shoulders.
• Sets and Reps: 5 x 5-7
• Rest time: No rest before moving to the next exercise.

Back Squat

• How to Do it: Secure the barbell across your upper back. Ensure your feet are approximately shoulder-width apart. Squat down as far as your mobility allows. Return to standing. On the last rep of each set, drive the weight overhead with a press and carefully lower it to the front of your shoulders.
• Sets and Reps: 5 x 5-7
• Rest time: No rest before moving to the next exercise.

Overhead Press

• How to Do it: Standing with the bar in the front rack position, perform a slight countermovement or mini-squat and immediately drive upward to push the bar toward the ceiling. Lock your arms overhead before lowering the weight to shoulder-level. Repeat the mini-squat prior to each press.
• Sets and Reps: 5 x 5-7
• Rest time: Rest up to five minutes before repeating the first exercise.

Complexes with Kettlebells, Dumbbells, and Sandbags

Who says complexes need be limited to barbells? People who don’t understand complexes. That’s who. Dumbbells, kettlebells, and even sandbags are great tools for complexes.

These alternative implements build brute strength, total-body coordination, and unrelenting conditioning. Give these complexes a try when you need a break from traditional barbell training or when you’re working with limited equipment. 

Javorek Dumbbell Complex 1

Coach Javorek programmed dumbbell complexes using two dumbbells, although a single dumbbell is a viable option provided you repeat the complex on the other side after performing all exercises on the first side. (3)

Complex 1 with dumbbells is similar to Javorek’s barbell Complex 1. Aside from the obvious use of dumbbells instead of a barbell, the dumbbell version eliminates the good morning. It consists of the dumbbell upright row, dumbbell snatch, dumbbell squat push press, bent-over dumbbell row, and a repeat of the dumbbell snatch.

Dumbbell Upright Row

• How to Do it: Begin bent slightly forward at the hips with the dumbbells hanging at knee-height. Forcefully extend your hips, knees, and ankles and transfer the momentum into a vertical pull of the dumbbells. In the top position, your elbows should be near shoulder-height and the weights should be near chest-level. Control the negative (lowering phase) to the starting position.
• Sets and Reps: 3-6 x 6
• Rest time: No rest before moving to the next exercise.

Dumbbell Snatch

• How to Do it: Start in a hip-width stance with the dumbbells hanging in front of your knees with your palms facing your body. Powerfully drive through your legs and carry the momentum through the dumbbells. Draw the dumbbells along the front of your body and receive them overhead with your arms straight. Control the negative and return the weights to knee-height. On the last rep of the set, lower the weights only to shoulder-level.
• Sets and Reps: 3-6 x 6
• Rest time: No rest before moving to the next exercise.

Dumbbell Squat Push Press

• How to Do it: Start in a shoulder-width stance with the dumbbells on the tops of your shoulders. Drop into a full squat, then immediately drive back to standing. Use the momentum to propel the dumbbells into the overhead lockout position. Lower the weight to shoulder-level and repeat. One the last rep of the set, bring the dumbbells to waist-height with straight arms. 
• Sets and Reps: 3-6 x 6
• Rest time: No rest before moving to the next exercise.

Dumbbell Bent-Over Row

• How to Do it: Bend forward at your hips with a slight bend in your knees. Allow the dumbbells to hang from your straight arms, slightly in front of your knees. Row the dumbbells up and out by pulling the elbows out in line with your shoulders. Return to the stretched position under control. After the last rep of the set, stand upright with the weights in front of you.
• Sets and Reps: 3-6 x 6
• Rest time: No rest before moving to the next exercise.

Dumbbell Snatch

• How to Do it: Start in a hip-width stance with the dumbbells hanging in front of your knees with your palms facing your body. Powerfully drive through your legs and carry the momentum through the dumbbells. Draw the dumbbells along the front of your body and receive them overhead with your arms straight. Control the negative and return the weights to knee-height.
• Sets and Reps: 3-6 x 6
• Rest time: Rest one to three minutes before repeating the first exercise.

Kettlebell Complex

This kettlebell complex is performed with two kettlebells and uses a descending repetition scheme. Repetitions are reduced with each successive exercise, allowing you to maintain intensity as fatigue accumulates.

The exercises in this complex are the double kettlebell swing, kettlebell front squat, and kettlebell push press. If you’re only using a single kettlebell, perform the same series while holding the kettlebell with both hands for each exercise.

Double Kettlebell Swing

• How to Do it: Start in a wide stance (one-and-a-half times your shoulder-width) holding the kettlebells in front of your body. Brace your midsection muscles and “hike” both kettlebells back between your legs as you “break” or flex at the hips. Your forearms should contact your inner thighs. Explosively extend your hips, projecting your arms and the kettlebells forward. Allow the momentum from your hip drive to carry the kettlebells. Allow the downward motion of the kettlebells to dictate the timing of the next repetition — at the last moment, break at the hips again and repeat the swing. On the last repetition, bring the weights to shoulder-level using a “cheat curl” or power clean-motion.
• Sets and Reps: 12 x 8
• Rest time: No rest before moving to the next exercise.

Kettlebell Front Squat

• How to Do it: Bring your stance in to shoulder-width, with the kettlebells “racked” atop your upper chest region and your palms facing down. Keep your elbows pointed up and out as you drop into a squat with an upright torso. Return to standing. 
• Sets and Reps: 12 x 6
• Rest time: No rest before moving to the next exercise.

Kettlebell Push Press

• How to Do it: Maintain a shoulder-width stance and keep the kettlebells “racked” near your upper chest. Perform a rapid quarter-squat and quickly drive back to standing. Use the momentum from your leg drive to push the kettlebells overhead. Lower the weights to shoulder-level under control and repeat.
• Sets and Reps: 12 x 4
• Rest time: Rest approximately the same amount of time the entire three-exercise cycle took to complete, for a 1:1 work-to-rest ratio. 

Sandbag Complex

Sandbags are an unstable and downright awkward training implement — and that’s what makes them fun for complexes. Whether you shell out money for a professionally made, loadable sandbag or use a homemade version with a duffel bag and some play sand from the hardware store, sandbag workouts always end up more challenging than you expect.

This sandbag complex includes the sandbag clean, sandbag front squat, and sandbag reverse lunge.

Sandbag Clean

• How to Do it: Start with your feet at hip-width with the sandbag on the ground in front of you. Grab the sandbag at the corners or, if available, hold the handles on the long side of the bag. Extend your hips, knees, and ankles to accelerate the bag upwards while keeping the sandbag close to your body. Drop under the bag, shoot your elbows forward, and “catch” the sandbag in the front rack position across the front of your shoulders. Stand fully upright before returning the bag to the ground. On the last rep of the set, hold the bag in position and don’t place it on the ground.
• Sets and Reps: 4-6 x 3
• Rest time: No rest before moving to the next exercise.

Sandbag Front Squat

• How to Do it: Stand upright with the sandbag racked across the fronts of your shoulders. Drop into a squat while keeping your elbows high and your back straight. Drive back to standing. Repeat for repetitions.
• Sets and Reps: 4-6 x 5
• Rest time: No rest before moving to the next exercise.

Sandbag Reverse Lunge

• How to Do it: Stand upright with the sandbag in the front rack position across your shoulders. Take a large step backwards with one leg and lower your back knee toward the ground. Return to the starting position with your feet together and repeat using the other leg. Alternate legs with each repetition. 
• Sets and Reps: 4-6 x 5 per leg
• Rest time: Rest one to three minutes before repeating the first exercise.

Benefits of Using Complexes

Now that you’ve seen a couple of classic complexes, consider the training effects of this style training. Complexes provide varied, high volume, metabolically demanding training. Because you never put down the weight, some muscles tend to be trained throughout the entire complex.

These typically include the forearm (“grip”) muscles and postural muscles of your spine. Complexes thereby enable lifters to improve local muscle endurance in areas that commonly limit performance.  

Modern complexes stem from Olympic weightlifting, a sport of quick lifts — the clean & jerk and the snatch. Therefore, each repetition in the complex should be performed with maximum intent for velocity. This promotes high power outputs and speed-strength training adaptations. 

Complexes are essentially high-volume sets divided into shorter sets, or clusters, of each exercise. These clusters are linked together without pause. Breaking longer sets into shorter clusters is known to promote power and performance. (4)

While you are certainly not “resting” between clusters of each exercise during a complex, many muscles get relative rest. For example, during Complex 1, your shoulders get a break during the good morning and your legs get a bit of break during the bent-over rows. This feature allows power output to be preserved throughout high-volume workouts. 

Although complexes are great for training muscular strength and power, don’t fail to appreciate their cardiovascular training demands. By minimizing rest, complexes pack plenty of productive training in short periods of time. Complexes ultimately train multiple energy systems. The quick-energy phosphagen and anaerobic glycolysis systems are trained during initial repetitions of ballistic exercises, and the all-important aerobic system is trained in the latter repetitions and throughout recovery between complexes.

Complexes are also useful for reenforcing exercise technique. Exercise derivatives, often representing key components of a more complex lift such as the clean & jerk or snatch, can be linked together in a complex to enhance learning. (5) In addition to the technical demands of each exercise, the athlete is tasked with seamlessly transitioning from one exercise to the next. These fluid transitions build new coordination and enhance motor control. 

Toward the end of the complex, the athlete must continue to demonstrate crisp technique despite growing fatigue. This is a common demand of many sports. As such, complexes are thought to promote sport performance and injury prevention. (2)(6)(7)(8)

Who Should Perform Workout Complexes?

While complexes were originally used for competitive strength sport athletes, they’re not only for advanced lifters. When properly programmed with the right exercises and training volume, many lifters can incorporate complexes into their training program.

Complexes as Warm-Ups

No matter what your workout holds, a complex can serve as an invigorating and effective warm-up. Use a light weight (or even an empty barbell). Perform two sets of a complex near the beginning of your session. (3) Any complex can raise your body temperature, but the best warm-ups are specific to the ensuing workout. (2)

Attempt to use complexes with movement patterns similar to the demands, goals, and exercises of the session’s workout. A complex comprised of lower body movements before a big leg workout, for example, or dumbbell Complex 1 before a back or shoulder workout.

Complexes for Weightlifting Prep and Motor Learning

If a complex includes movements complimentary to the primary lift of the workout, the complex can serve as specific movement prep. (2) By combining exercise variations and assistance exercises in a complex, you reinforce positions and movement patterns required for your primary lift of the day. 

For example, a complex consisting of a Romanian deadlift (RDL), jump shrug, and hang clean is excellent movement prep for the higher complexity clean exercise. The complex re-enforces key technical aspects of the clean in simpler forms via a learning strategy called “chunking.” (9)

The complex serves to activate and mobilize muscles like the hamstrings and potentiate the triple extension movement pattern used in the clean. Altogether, these features are expected to enhance subsequent exercise performance. 

Complexes for Sports Performance, Post-Rehabilitation Training, and Injury Prevention

Because complexes may be progressively intensified by manipulating the weight, volume, rest intervals, and complexity of the exercises, they are wonderful tools for training for the physiological demands of sport. 

Complexes are commonly used to recondition previously injured athletes for the demands of sports. (7)(8) Although it is best to work with your sports medicine provider for individualized recommendations, post-rehabilitation complexes typically involve  progressive intensities and volumes. A common post-rehabilitation recommendation is to begin with a weight of 10-15% of your body weight for Javorek Complex 1 and progress to 35% of body weight over the course of a month. (7)(8)

Developing strength, power, and coordination via complexes may minimize the risk of athletic injury, but consistent and progressive programming is absolutely essential. Complexes are typically performed three times per week and progressed by gradually adding weight or gradually adding cycles to the complex. (3)(7)(8)

Complexes for Conditioning

Due to their high volume nature, complexes are an effective form of metabolic conditioning. Choose a complex using barbells, kettlebells, dumbbells, or even a landmine unit for an effective general physical preparedness (GPP) and cardiovascular training stimulus.  

Here’s an example of conditioning complex requiring only a single dumbbell. Perform four repetitions per movement:

• Dumbbell Snatches
• Dumbbell Reverse Lunge
• Dumbbell Push Press
• Overhead Squat

Repeat immediately with the dumbbell in the other hand and that’s one cycle of the complex. Rest 90 seconds after the second side. Perform three to five cycles with each arm.

Programming Recommendations for Workout Complexes

While complexes can deliver a variety of benefits, some programming goals will ensure an efficient training session with maximal intensity and recovery.

Anchor Intensity on the Most Challenging Movement

When stringing together a chain of exercises, you’re only as strong as your weakest movement. Therefore, the weakest movement must dictate the weight used for any complex. 

For example, Coach Javorek programs the weight used for Complexes 1 and 2 on the upright row, because it is more challenging than the other movements (high pull snatch, push press, good morning, or bent-over row). (6) Start by identifying the weakest link in the complex, then program your working weight according to your goal. 

Program According to Your Primary Training Goal

From movement prep to performance training, complexes can be effective for a wide variety of goals. The parameters of your programing (exercise selection, intensity, volume, and rest intervals) should reflect the primary purpose of your complex. 

For power and strength training, most of your complexes should be performed with moderate weights. Perform all repetitions with maximum intent for movement velocity. (10) Repetitions for each exercise within the complex should be kept relatively low. Clusters of two to five repetitions are effective for building strength and power. (4)

Ensure your reps stay quick and crisp throughout the complex, as greater velocity loss may result in diminished power adaptations. (11) If your final reps of each exercise are losing speed, reduce the weight and/or repetitions. 

For conditioning, consider the rest intervals between complexes. To prioritize aerobic training adaptations, use shorter rest intervals (e.g. one minute). Recognize that short rest intervals will also necessitate lighter weights and/or lower repetition volumes. To prioritize adaptations in the phosphagen and glycolytic energy systems, allow longer rest between complexes (e.g. 90 seconds to five minutes). 

For coordination and motor learning, light loads are initially recommended. Moderate-to-high repetition volume (e.g. eight to 12 repetitions per exercise) may be most effective, provided the technique does not break down due to fatigue. (9) 

Complexes, Simplified

Complexes are one of the most invigorating training methods. They’re also incredibly versatile, facilitating the development of strength, power, coordination, conditioning, and resiliency. Although traditional complexes are performed exclusively with barbells, you should feel empowered to use equipment of your choice, including, but not limited to dumbbells, kettlebells, landmines, medicine balls, and sandbags. 

References

1. Javorek, I. (1988). Exercise techniques: General conditioning with complex I and II. Strength & Conditioning Journal, 10(1), 34-37.
2. Judge, L. W. (2008). Core Training for Superior Sports Preparation. Journal of Coaching Education, 1(2), 38-63.
3. Javorek, I. S. (1998). The benefits of combination lifts. Strength & Conditioning Journal, 20(3), 53-57.
4. Moreno, S. D. et al. (2014). Effect of cluster sets on plyometric jump power. The Journal of Strength & Conditioning Research, 28(9), 2424-2428.
5. Duba, J., Kraemer W.J., & Gerard Martin, M. A. (2007). A 6-step progression model for teaching the hang power clean. Strength and Conditioning Journal, 29(5), 26.
6. Javorek, I. (1990). All-sports conditioning: Six-week training program. Strength & Conditioning Journal, 12(4), 62-69.
7. Panariello, R. A., Stump, T. J., & Cordasco, F. A. (2017). The lower extremity athlete: postrehabilitation performance and injury prevention training. Operative Techniques in Sports Medicine, 25(3), 231-240.
8. Lorenz, D., & Maddalone, D. (2017). Postrehabilitation performance enhancement training and injury prevention in the upper extremity. Operative Techniques in Sports Medicine, 25(3), 220-230.
9. Morris, S. J., et al. (2020). Taking a long-term approach to the development of weightlifting ability in young athletes. Strength & Conditioning Journal, 42(6), 71-90.
10. Behm, D. G., & Sale, D. G. (1993). Intended rather than actual movement velocity determines velocity-specific training response. Journal of Applied Physiology, 74(1), 359-368.
11. Pareja‐Blanco, F., et al. (2017). Effects of velocity loss during resistance training on athletic performance, strength gains and muscle adaptations. Scandinavian Journal of Medicine & Science in Sports, 27(7), 724-735.

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Well, I was mistaken. Turns out that buying a big sandbag and thinking it can do everything all the smaller-sized bags can do is a like buying a motor home and thinking it can do everything a sports car, sedan, and pickup truck can do. Each of the different sizes has it’s own characteristics and purpose.

So, as I wrote up earlier, I started with the Power USB. It’s been a great tool, and I keep it by my desk and use it pretty much every day. The Power bag is designed for a load between 10-40 pounds. Of course, being sort of thick-headed, I tend to approach these things in ways that I would scold any of my clients for, and I loaded it to 40 pounds right off the bat. As a result, as I began the DVRT program that’s included with each Ultimate Sandbag, I realized I was going to have to lighten the load or stick to more basic exercises and work my way up. I chose the latter, and that’s worked well for me. I’ve become competent moving the bag around and with many of the exercises in the DVRT program.

But, being me, I still wanted to get on with it and see what gnarly he-man manly challenge the heavier bags might offer. I’m a reasonably strong 55-year-old, with a max deadlift just north of 400 pounds, so I figured I could jump right to using the big bags. I ordered a Strength bag and a Burly bag.

Product Desciption

The Strength bag is USB’s second-largest in capacity, recommended for 40 – 60 pounds. It’s described on the DVRTfintess.com website as designed for “Beginning & Intermediate Men, Advanced Women, CrossFit WODs.” It comes with two 40-pound filler bags and is available from the manufacturer for $129.97.

The Burly bag is the highest-capacity bag and is described as best for “Intermediate to Advanced Men, Advanced Women, CrossFit WODs, Strongman Type Training.” Intended to be loaded between 60 – 150 pounds, this bag comes with three 40-pound filler bags and is available for $159.99.

You might think a “sandbag” would get shipped to you in a rough, plain cardboard box, but each of the USB bags I ordered actually came in very consumer-friendly packages that would be right at home on the shelf at Target. Each box also contained an instructional booklet (with filling instructions), a DVRT instructional video, and an instructional wall poster. And each bag comes with USB’s 30 Day No Hassle Guarantee and 3-Year Warranty.

The Ultimate Sandbag comes in surprisingly consumer-friendly packaging.

The bags themselves had the same smooth and very sturdy outer material that my first USB had. This is very easy to wipe down, and it is not abrasive to your skin.

One of the features of these two bags, other than larger capacity and overall size, is the end handles are not like the others. The Power bag’s end handles were the same as all the other handles on the bag. But with the Strength and the Burly bags, the end “handles” are more like flaps, and the amount of grip required to lift and manipulate the bag with these handles is surprising. This is just another aspect of how these bags are not just a barbell substitute and can’t be thought of as simple tool to do “barbell-like stuff.”

Each bag’s shell is basically a stiff, heavy-duty duffle bag. The outer material is smooth but very think, and the overall quality of construction is excellent. I was glad to find that the bag material is not at all abrasive, and it does not absorb sweat. There are a variety of handles, which allows for a wide range of exercises. The filler bags that actually hold the sand are separate. These are thick black bags that have multiple sets of Velcro closures.

Setting Up the Bags

The filler bags are a bit of a wrestling match just to open—there’s a lot of Velcro to deal with. Because these filler bags are much larger than the one’s for the Power bag I’d previously tested, it proved very helpful to have another person assist me when filling them. As with my previous Ultimate Sandbag, I used sand that was leftover from filling “real” sandbags as part of last year’s El Niño prep. This sand is coarser than the recommended “playground sand,” but that did not seem to affect performance. The filler bags seal up very well, and seem pretty bullet-proof.

Getting the loaded filler bags into the shell was again a bit of a wrestling match, but they do fit. It helped to pick up and drop the bag (on a hard, safe surface) to get the filler bags “settled in.” The shell’s main compartment closes with a heavy-duty metal zipper and lots more Velcro.

Ultimate Sandbags can be used on virtually any surface. Pictured: Strength bag (left) and Burly bag (right).

Testing Conditions

In practice, these two bags have different personalities. The Strength bag is great for taking a big step up in load from the Power bag I had been using. But the Burly bag is yet another big step beyond the Strength bag. Each step up revealed new things about my technique and capacity.

The key thing, though, is not the absolute weight. Sure, there’s a 40-50 pound difference between the Strength and the Burly bags the way I filled them. But what’s significant about these bags and the training system is in the perception of the weight. I find I brace myself for lifting the 100-pound Burly bag as intensely as I would for a 300-pound deadlift with a barbell. Their slight instability, along with the varied positions the handles offer, means you’ve got to engage lots of stabilizing muscles and deliberately brace your “core.” As a result, everything feels more intense than with barbells, and even short workouts get one’s heart rate to shoot right up. Plus, these bags are amazing in helping with what I’d call “real-world” strength—the kind of practical strength that seems to more directly carry over to daily life.

In fact, one of the features of these bags that makes them more applicable to real-world capacity is that you can use them on just about any surface. I tested them on grass, dirt, concrete, and carpet.

As a coach, I’d always thought of odd-object lifting as something that would transfer over to “real life” better than traditional barbell training, but I never really delved into odd object or strongman training. With these larger-capacity sandbags, I’ve finally experienced the effects and the efficacy of such training firsthand. There is no doubt at all that training with these bags has great transferability to daily life—picking up children, loading and unloading big bags of dog food from the cart or car, hauling sacks of fertilizer or soil around the yard, and on and on.

And, yes, things got challenging pretty quickly with the heavier bags. Which was what I was looking for. I love how much working with these bags is always part wrestling match and part weight lifting. Whether deadlifting, doing overhead lunges, or doing familiar complexes and routines, trading the usual barbell for one of these heavier bags shed new light on my movement patterns and seemed so much harder. Deadlifting, cleans, pressing movements, overhead lunges, and more all became like new movements, much more interesting and challenging. I tried Bear Complex with the Burly bag at about 100 pounds, and it felt a whole lot more challenging than even with a 135 barbell.

But the real virtue of Ultimate Sandbags is the way the DVRT program utilizes them. The system is incredibly smart in using these bags in ways that are most effective for functional, real-world strength and stability. The virtues of the slightly unstable load, bag design, and different sizes are fully realized with the DVRT program in a way that is smart, concise, and very effective. I’m confident that following the program with these bags can be highly beneficial to people of all fitness levels and ambitions.

Results

Wonderfully, these larger bags share many of the same virtues of the smaller bag I already had. They are easy to store and simple to maintain. They wipe down quickly and don’t get stinky. They are not abrasive to your skin. And they can be used virtually anywhere – on concrete, grass, dirt, carpet, wood flooring, tile, and so on. Because of the extra weight with these bags, however, if the flooring is fragile or can be dented, you might try putting down a piece of carpeting or a thick mat. But, in general, these bags let you do serious, hard work outdoors or indoors on just about any surface.

The bags showed virtually no signs of wear and the handle attachement points seem like new—still solidly attached after a few weeks of rigorous use. There was no leakage of sand and the velcro and sipper closures held perfectly.

So I’m giving these two bags “Thumbs Up,” but with the caveat that my recommendation is predicated on their use with the included DVRT training program. Adding these larger bags to my training equipment takes up almost no additional storage space and lets me build real-world strength in a limited space in my yard or inside my home (But watch out for those ceiling fans). Am I going to chuck my barbell and bumpers? I don’t think so. But the DVRT system is intelligent, clearly laid out, and highly effective – especially with these smartly-designed, high-quality bags offered by the Ultimate Sandbag.

The post Strength and Burly Sandbags: Strongman Ready appeared first on Breaking Muscle.

For me, that means thrusters. An exercise that deserves to be among exercise royalty for its amazing ability to cover so many different aspects of fitness – flexibility, stability, strength, endurance. I am always surprised that thrusters aren’t more of a cornerstone of functional training.

Thrusters are an excellent exercise that are too often avoided in people’s routines.

Building Strong Foundations

While burpees seem to get more attention than thrusters, we can easily make a parallel between the two movements. In fact, I would argue that you should possess a good thruster in order to perform burpees.

So many people slop through burpees thinking careful form isn’t important because it’s a bodyweight movement. But the reality is the burpee is an explosive drill requiring both mobility and strength in the hips, while also needing stability and strength through the shoulder girdle. Sound familiar?

It can be difficult to gain all these qualities from just doing burpees. Thrusters, though, offer an opportunity to use a wide scope of variations to help us gain these sought-after abilities. Thrusters allow us to open up the playbook in regards to effective and purposeful variations to challenge our fitness in many different ways.

“Yes, a lot of people do have mobility issues in their upper body, but using tools that allow us to have the arms move independently can help us work around such issues.” 

If thrusters are such a great exercise, why do so many may avoid them? Some will say lack of mobility in the shoulders and/or thoracic spine. Others may believe thrusters are only a conditioning exercise and lack great versatility. Both are legitimate issues, but can be solved if we take a big-picture look at how we can use the thruster to solve a multitude of fitness needs.

While most rely on thrusters performed with the barbell, I have found kettlebells and sandbags to be a far superior means of both optimizing and building purposeful progressions of thrusters. Why?

Independent Movement

Yes, a lot of people do have mobility issues in their upper body, but using tools that allow us to have the arms move independently can help us work around such issues. This also raises some of the metabolic and stability demands. An article published in 2012 in the Journal of Strength and Conditioning Research showed that we get more muscle activation when the arms work independently versus being locked into bilateral movements.

Upper body mobility can be a challenge for many people, but sandbag training can help work around this.

Increased Problem Solving

The sandbag also provides solutions to mobility issues by allowing us to alter the direction of the load. While most assume the movement of the weight can only be vertical, some sandbag variations expand the possibilities of where we can take the external load during the thruster. This can help in building strength, endurance, and stability simultaneously.

Movement Accuracy

Ask most people why they would use a sandbag in the first place and they’ll tell you because it is unstable. However, ask them why that is important and they can’t clearly say.

“Most wouldn’t be able to argue with the old saying, ‘You shouldn’t try to fit a round peg in a square hole.'”

Instability requires us to create higher levels of movement accuracy. Instead of just muscling through a drill, movement accuracy requires precise movement and integration of the entire body. If there is fault in any level of the movement or a weak link in our kinetic chain, our movement accuracy becomes compromised. Increasing our movement accuracy leads to our nervous system becoming “smarter” and carries over to the idea of real-world strength.

More Muscle Activation

Most wouldn’t be able to argue with the old saying, “You shouldn’t try to fit a round peg in a square hole.” However, we do this all the time when choosing which tools and movements we try to put together.

In the variations shown below, you will see that in some cases it is possible to use the barbell, but doing so would actually take away from the benefit of using some of these thruster variations. That is due to the placement of the load being different between the barbell, kettlebells, and sandbag. Where the barbell sits on the frame of the body, the sandbag and kettlebells usually find themselves more anterior to the body. This slight anterior position means we are actually compressing the body more so and activating more muscles.

In a soon to be published study, researchers found using sandbags and dumbbells of the same weight and volume, with the same movement, held in the same position actually created a different metabolic response. The research showed that on average, the sandbag group had an eight beats per minute higher heart rate than the dumbbell group. That can be almost a 5% difference in exercise intensity, which is huge considering all the training variables are the same other than the implement.

For the Lifting Skeptic

Now, before you become skeptical as you feel these two implements aren’t going to provide you enough load, I challenge you to perform the following thruster variation with double 48kg kettlebells or a 160-pound sandbag.

Chances are you will never run out of loading options, but that really isn’t the whole story. When you combine movement accuracy, core activation, and increased mobility with stability, you are increasing your strength in a more holistic and meaningful manner. You will find your strength is truly functional because it will carry over to many other movements. And, yes, including your favorite burpees.

If you aren’t sold yet, I recommend you try a thruster workout created by Coach Anderson called Purgatory. If you don’t think thrusters can be all that, you will probably change your mind after this workout!

Check out these related articles:

• 5 Exercises You Are Not Doing That Could Improve Your CrossFit
• A System for Maximizing the Movement Potential of Every Person
• 7 Articles for Sandbag Training Fans
• What’s New On Breaking Muscle Today

References:

1. Saeterbakken AH, Fimland MS. “Effects of body position and loading modality on muscle activity and strength in shoulder presses,” J Strength Cond Res. 2013 Jul;27(7):1824-31.

Photos courtesy of CrossFit Empirical.

The post How to Vary Your Routine and Get Better at Thrusters appeared first on Breaking Muscle.

You can get your quads and glutes screaming by squatting with a barbell on your back, deadlifting with a dedicated deadlift bar, or wall squatting with heavy dumbbells. Likewise, you can get your heart rate thumping with farmer’s walking, high-repetition bodyweight lunging, or burpees for dozens of reps.

But even with all that, you might be seeking a change of pace in your strength and conditioning workouts. If so, give sand bag training a whirl.

DIY Sandbags

I recently shared my ideas on how to construct durable sandbags at a reasonable financial expense. “Reasonable” meaning you need to cough up a few dollars, but the product you create will endure constant dropping and twisting and should last for years.

“Sandbag training is not only tough, but it can be humiliating when compared with the amount of resistances you normally use in conventional exercises.”

Take the time to construct sandbags in increments of 25, 50, 75, 100, 125, 150, 175, and 200 pounds for the best versatility. You can even use a Swiss ball filled with sand and tightly secured at the filling point. Whatever you use, make sure it will withstand the constant dropping that will occur. Many options are possible depending upon your strength and ability.

Sandbag Workouts for Strength

Male, female, super-strong, or average strength you can apply the forthcoming workout recommendations that utilize various weighted sandbags based on the rep and workout goal.

Be prepared, though. Sandbag training is not only tough, but it can be humiliating when compared with the amount of resistances you normally use in conventional (barbell, dumbbell, and machine) exercises. Trust me, a 75-pound sandbag overhead press is much more difficult than a 75-pound barbell overhead press.

Workout #1

1. Lap carry around your training facility x 3-6 laps
2. Overhead press x 8-20 reps
3. Bent-over row x 8-20 reps
4. Squat x 15-30 reps
5. Lunge x 6-12 reps each leg

• Repeat the sequence

Workout #2

1. Walk a distance, then 4 x overhead presses and 8 x squats
2. Walk back, then 4 x bent-over rows and 3 lunges each leg

• Repeat 3 times

Workout #3

1. Heaviest bag deadlift to a thigh-high platform – set it down, then repeat x 10 reps
2. On the ground in a supine (bench press) position, perform chest presses x max reps
3. From the waist, clean to overhead press x 6 reps

• Repeat 6-10 times

Workout #4

Speed-carry a light, moderate light, heavy, and a very heavy sand bag for either laps or distance for the fastest time possible. Example: 100 feet down and back or a lap around the gym with a 50-, 75-, 100-, and 125-pound bag.

“You might be seeking a change of pace in your strength and conditioning workouts. If so, give sand bag training a whirl.”

Workout #5

1. Overhead press x 10-25 reps
2. Bent-over row x 10-25 reps
3. Squat x 15-30 reps
4. Drop the bag and perform a set of maximum push ups

• Repeat 3-5 times

Workout #6

1. Hug-grip squat x 30 reps
2. Hang clean to press x 10 reps
3. Bent-over row x 10 reps
4. Stiff-leg deadlift x 15 reps

• Repeat 3-5 times

Add Sandbags to Your Routine

Whatever workout you select (or if you make up your own), understand that grasping a sandbag and moving it is very different than latching on to a barbell or dumbbell. It is a great alternative to add to your regular training program.

Check out these related articles:

• End Sandbag Abuse: The 3 Most Common Sandbag Training Mistakes
• 7 Articles for Sandbag Training Fans
• 5 Week Sandbag Training Plan
• What’s New On Breaking Muscle Today

The post 6 Super Simple Sandbag Workouts appeared first on Breaking Muscle.

Creativity is just connecting things. When you ask creative people how they did something, they feel a little guilty because they didn’t really do it, they just saw something. It seemed obvious to them after a while. That’s because they were able to connect experiences they’ve had and synthesize new things.

That is how I see new training ideas. It doesn’t have to be a crazy exercise or program, but just a connecting of things in a much better way in order to get an even better result.

RELATED: 8 Subtle Attributes of a Great Coach

The Original Intent of Complexes

I’m speaking passionately about outside-the-box thinking because I want to reintroduce a training concept to you – complexes.

Complexes may not be new to many of you, but most people only see complexes in one way: brutal conditioning sessions. But the original intent of complexes was a bit deeper than just beating yourself to a bloody pulp.

“Complexes may not be new to many of you, but most people only see complexes in one way: brutal conditioning sessions.”

One of the most legendary proponents of complexes, Istvan Javorek, saw them as a vital part of building all athletes. Whether it was to facilitate recovery, build a better base for more intense training, create muscle symmetry, improve mobility, or…well, just read his own words:

The main purpose of combination lifts is to improve and stimulate neuromuscular coordination, increase the workout load and intensity, stimulate the musculoskeletal system, increase the free weight program’s cardiovascular quality, and make a program more dynamic and efficient. The number of combination exercises is unlimited, depending on the coach’s knowledge and creativity, the gym’s equipment and apparatus, and the goals of the coaches and athletes.¹

Why You Are Missing the Point

Okay, so you think you already accomplish this with your complexes? The truth is that many people miss what can be achieved by thinking about complexes at their essence.

RELATED: DVRT: The Ultimate Sandbag Training System (Book Review)

Most complexes end up looking like a blended version of people’s typical workouts. They clean, they squat, and they press. Okay, now let’s do it all together! We end up missing out on building other movement qualities. We don’t get the muscle balance that is intended, and we become so efficient at these movement patterns that we lose some of the work capacity benefits we believe we are building.

What can you do? What should you do? In our Dynamic Variable Resistance Training system we lay out a plan for addressing such issues.

Use a Different Pattern

The body is capable of so much, but we often think in limited ways. We think of a hip hinge and we forget that this movement comes in many more forms than just cleans, deadlifts, and snatches. They can be done at different angles and under different conditions.

For example, a deadlift is hip flexion and hip extension. Guess what a step up is? Starts in hip flexion, then moves to hip extension. Sound familiar? Yet, with the step up we have a true single-leg stance and introduce the elements of stability and multiple planes. Pretty good, huh? Changing the pattern doesn’t have to mean moving to a completely new pattern, but simply adding new elements.

RELATED: Let’s Twist Again: Why You Need Twists in Your Training

Having said that, performing patterns you typically don’t use is also important. Does your program have aspects of anti-rotation and lateral stability? Do you horizontally pull or is there any rotation to your movements? These are some of the common movement patterns many programs miss out on implementing. Skipping these can hinder real athletic or functional fitness.

Load the Body Differently

You have to love the saying, “A tool is just a tool. ” Such a popular, and at the same time ridiculous, statement. The reason that fitness professionals and strength coaches use different implements should be to achieve something unique that the tool can provide.

In the case of this sandbag complex, using a shoulder position seems quite simple, but axially loading one side of the body is rather tough in practice. This position essentially acts as a dynamic side plank. And it creates all types of compensation due to a lack of strength in areas of the body that usually get a pass during the symmetrical loading of weight.

“The reason that fitness professionals and strength coaches use different implements should be to achieve something unique that the tool can provide.”

It is just a matter of having one weight or two, but now we can strategically change the intensity and demands of the movement depending upon where and how the load sits on our body. This is a concept and variable that doesn’t typically fit into the normal rep and set schemes that so many are used to seeing and training.

How to Do Complexes

Complexes are traditionally not done for high repetitions because there are multiple movements involved. In our case, not only do we have multiple movements, but we have drills that require, strength, stability, and coordination. In other words, this complex places as large of a demand on the nervous system as it does on the body’s metabolic systems. Therefore, we are going to keep the reps down.

RELATED: A Lesson in Stability for Strength and Fitness (Video)

With most of these movements it is easy to get in the mindset of “just get through it!” But the real benefit lies in how each repetition is performed. I don’t want you to “get through it.”I want you to strive for perfect reps and think about the movement. That means you may have to take a humble pill and drop your load, lower your plyo box, and keep to the repetitions prescribed in the video.

Don’t worry, though. I promise if you do adhere to such things, your fitness will be greatly rewarded. Possibly even in ways you never anticipated. Use this DVRT complex as a finisher or a workout, but always be aware of the concepts behind your training so you can accelerate your fitness results.

References:

1. Javorek, I. “Istvan Javorek: Conditioning Sample Exercises.” Accessed November 9th, 2014.

Photos courtesy of Ultimate Sandbag Training.

The post You Are Missing the Point With Your Complexes appeared first on Breaking Muscle.