Functional Training Institute

Barbell Complex with Nathan Quinn and Peter Kirk

This week’s video is a short one, but features our Head of Education, Nathan Quinn and Senior Trainer, Peter Kirk. In this video, they will show you an intense Barbell Complex that is popular in strength and conditioning circles for developing muscular endurance. This complex is great for developing both your strength and cardio conditioning.

This routine follows Alywn Cosgrove’s definition of a complex. The definition is:

  • 1 Piece of Equipment
  • 1 Load
  • 1 Space

The beauty of this complex is that features a brilliant mix of movement patterns. The following movement patterns are tested in this complex: push, pull, hinge, and squat. There are explosive movements with exercises with more time under tension.

You can learn more about Barbell Training in our ‘Fundamentals of Barbell Training‘ course.


  • 5x Deadlifts
  • 5x Bent Over Rows
  • 5x Hang Cleans
  • 5x Front Squats
  • 5x Push Press
  • 5x Back Squats

This Barbell Complex help build strength in your upper, lower body and core. It is a great way of developing muscular endurance and is a great alternative to typical ‘conditioning’ types of exercise.

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