You don’t have to be big to be tough. It’s true of most featherweight boxers and it definitely applies to this empty barbell complex. Pick up a barbell using a snatch grip and do all six moves back to back before setting it down.
“The weight might not look challenging but the moves are,” says trainer Natalie Morley (phoenix-strength.co.uk), who devised this plan. “Even with a light weight, you’ll torch calories, and the moves will develop your skill and mobility for the most technical of Olympic lifts: the snatch.”
The Plan
“Don’t underestimate the intensity of this barbell complex,” says Morley. “Keep the weight light enough to allow you to do all the moves with good form for the best results.”
| Row 0 - Cell 0 | Sets | Reps | Rest |
| Week 1 | 4 | 5 | 90sec |
| Week 2 | 4 | 8 | 90sec |
| Week 3 | 4 | 8 | 90sec |
| Week 4 | 5 | 8 | 60sec |
Use the four-week plan above, doing this complex two or three times a week as a finisher to burn off belly fat and enhance your functional fitness.
The Workout
Bent-over row
Grasp the bar with hands double shoulder-width apart. Hinge forwards at your hips, keep your core braced and raise the bar towards your sternum.
Pro-tip: “Focus on squeezing your shoulder blades together,” says Morley
Deadlift
Squat to lower the bar to shin height, keeping your chest up and your back straight. Then drive your hips forwards to stand tall. Reverse the move back to the start.
Pro-tip: “Pull your shoulders back and down to maintain a flat, neutral spine.”
High pull
From standing, move your hips back and lower the bar to mid-thigh height, then drive your hips forwards powerfully and quickly raise the bar up to mid-chest height, leading with your elbows so they stay above the bar.
Pro-tip: “Keep the bar close to your body and in contact with your hips as you drive them forwards to generate power.”
See related
- Raise The Bar With This Five-Move Barbell Workout Routine
- Build Functional Fitness With This 20-Minute Barbell Workout
- 7 Essential Barbell Exercises To Get Stronger
Muscle snatch
In the same way as with the high pull, drive your hips forwards and raise the bar quickly but bring it all the way up, keeping it close to your body, until your arms are locked out above you.
Pro-tip: “As the bar reaches shoulder height, rotate your hands around it and punch it overhead.”
Klokov press
On the final muscle snatch, lower the bar to rest on your upper back and shoulders. Bend your legs to lower into a quarter squat, then drive up powerfully, using the momentum to press the bar overhead.
Pro-tip: “Keep looking straight ahead and avoid craning your neck forwards.”
Back squat
Lower the bar back onto your upper back and shoulders and sink into a deep squat, keeping your weight on your heels and your chest up. Then drive your hips forwards as you return to standing.
Pro tip: “To help keep your chest up, pull down on the bar as if you’re trying to break it in half across your back.”
