Load up a barbell and hammer your whole body with this smart complex from trainer Ron Boss Everline.
By linking some familiar movements—pull, deadlift, squat, and lunge—you’ll strengthen a good number of muscle groups in minimal time while also allowing you to push the pace (within reason) for a conditioning challenge.
Note that Everline isn’t working with a ton of weight here, just 115 pounds. The goal isn’t to hit big numbers—it’s more important that you can work through the reps without your form breaking down. If you need to drop the plates to only work with a naked barbell, that’s okay.
For the first move, a barbell row, bend your knees slightly and push your butt back to hinge at the hips, keeping your torso tight and spine neutral. One of the most common mistakes here is letting the traps, rather than lats, do all of the work, and rocking back to help pull the weight up. To prevent that from happening, focus on keeping your shoulders down away from your ears, and pulling the barbell up as consistently as possible with a goal of breaking the bar with your chest. Take a note from our Form Check series and flip your hands around to a supinated (underhand) grip, along with other tips.
To execute the second move, a clean to front squat, your number one priority should be control. Lower the plates all the way to the ground, then drive through the hips, keeping the bar as close to your body as possible as you raise it, and get into a solid front clean position hold before performing a front squat.
In the clean hold position, the goal is for the upper arms to remain parallel to the floor at all times. It may be tempting to arch your lower back to open up your chest and provide more room for the upper arms. Don’t. Instead, keep your core braced, torso tall, and engage your back muscles to create tension. For any other form cues, check out this guide.
For the last move, keep this clean position to lower into alternating forward lunges. Lower into each rep with control, keeping your hips square, and maintain that back and core positioning you did during your squat. That’s one rep. You’ll have to engage your core to keep the weight from bowing you forward, and make sure that you don’t slam your knee down on the ground. If you’re struggling with the weight, either drop down or try a reverse lunge instead.
While Everline throws out the number 50 in his Instagram caption, you should think of that as just a bit of motivational bluster. Start by trying to hit 3 sets of 6 to 8 reps instead, prioritizing quality reps over weight or speed. Reset between each move if need it to keep good form. Rest for 1 minute between sets.
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