Complexes are when you add 2 or more compound movements together, enabling you to get more bang for your buck during your workout in the following ways:
Before starting with complexes you want to make sure you've mastered each individual exercise individually. For example, if you're going to give thrusters a try, you want to ensure you've got proper mobility and form to perform both a front squat and an overhead press. It's also important to know how to properly and efficiency transfer from one move into the next. For example, in thrusters, you want to make sure that after your overhead press the barbell/dumbbells comes to rest on your upper chest before you begin to descend into your squat; otherwise, you may risk the weight of the barbell/dumbbells pulling you forward and transferring the weight form your heels to your toes (not good).
Complexes also exist in a variety of ways, so its good to find ones you like and switch them up. Here are some examples:
To really drive the message home we've included an infographic that includes a few complexes you could incorporate into your workout based on some of your staple movements like squats, deadlifts and plank. We provide you with options of adding two or three additional movements to create complexes.
How to incorporate complexes into your workout:
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