| Title: What Exactly Is the Bear (or Barbell) Complex? | |
| The bear (or barbell) complex is an advanced strength training workout that involves a sequence of five barbell exercises. You do these power movements back-to-back without lowering the bar. | |
| Performing these exercises as a series helps build overall body strength and enhance athletic performance. | |
| Continue reading to take a look at the moves that make up the bear complex, its benefits, and safety precautions to follow. | |
| What is the bear complex? | |
| The bear complex is a series of five power movements accomplished with a single barbell. Bodybuilders, weightlifters , and athletes use it. | |
| It’s an advanced weight training exercise , so it’s not suitable for beginners. The sequential moves require adequate strength as well as flexibility, mobility, and muscular endurance. | |
| To do the bear complex, you progress from one weightlifting move to the next without putting down the barbell. One repetition consists of five movements, which are (in order): | |
| power clean | |
| front squat | |
| push press | |
| back squat | |
| push press | |
| You do the push press twice. | |
| Before you combine the moves, you must build a strong foundation by mastering each exercise. It’s a good idea to work with a professional trainer to ensure that you’re doing the moves correctly. | |
| Here’s a description of each move. | |
| core | |
| glutes | |
| quads | |
| hamstrings | |
| calves | |
| Stand behind the barbell with your feet hip-width apart. | |
| Engage your core and keep your arms straight alongside your body. | |
| Bend your knees, press your hips back, and lean forward. | |
| Use an overhand grip to grasp the bar slightly wider than shoulder-width. | |
| Raise your chest and lower your hips until they’re just below shoulder level. | |
| Lift the barbell slightly above your knees. | |
| Bend your knees slightly as you jump up and shrug the bar with your shoulders. | |
| Position the bar across the front of your shoulders. | |
| Keep the bar close to your body the entire time. | |
| Encourage hip mobility by keeping your feet directly under your hips. | |
| To prevent injury, engage your core and maintain spinal alignment. | |
| upper back | |
| erector spinae | |
| abdominals | |
| glutes | |
| quads | |
| adductors | |
| hamstrings | |
| calves | |
| From the power clean position, bend your knees. | |
| Lower into a squat, keeping your chest lifted. | |
| Lean back in your hips as you press your elbows up toward the ceiling. | |
| Avoid lowering your elbows or pressing back into your heels, which causes you to bend forward. | |
| Keep your spine in alignment and avoid rounding your upper back . | |
| deltoids | |
| trapezius | |
| core | |
| glutes | |
| quads | |
| hamstrings | |
| From the front squat position, engage your core as you stand up straight. | |
| Raise the barbell overhead. | |
| Use a wider grip if you have large biceps or find it challenging to externally rotate your shoulders. | |
| Keep your feet directly under your shoulders. | |
| Engage your core to help maintain alignment in your spine. | |
| low back | |
| core | |
| glutes | |
| quads | |
| hamstrings | |
| From the push press position, place the barbell on your shoulders. | |
| Slowly lower down into a squat position. | |
| Return to the standing position. | |
| Press your knees out to the side and don’t let them move past your toes. | |
| Lower your thighs until they’re parallel to the ground. | |
| Look straight ahead and draw your shoulders back and down. This helps keep your chest lifted. | |
| From standing, raise the barbell overhead. | |
| Bring the barbell against your chest. | |
| Lower the weight to your hips. | |
| Slowly bend your knees and lower the barbell to the floor. | |
| How many reps and how often? | |
| It’s safe to do the bear complex a few times per week. You can do the bear complex on its own or as part of a longer workout routine. You can also use it as a warmup or after your usual weightlifting session. | |
| Each repetition comprises five exercises. Do 2 to 5 sets of 5 to 10 repetitions. Rest for up 1 to 3 minutes between sets. | |
| What are the overall benefits of the bear complex? | |
| The bear complex is an incredibly efficient workout that has a wide range of benefits for your whole body. This exercise can take your workouts and fitness ability to the next level. | |
| Since it requires you to use more time under tension (TUT) , your muscles are constantly working throughout the exercise. This improves muscular size, strength, and endurance. | |
| In addition to power and strength gains, the bear complex can lead to fat loss. Strength training also helps improve overall function and can help develop speed, balance, and stability. | |
| Are there any safety concerns? | |
| The bear complex requires a substantial amount of strength and agility. It’s not suitable for beginners or anyone with a medical concern or injury that is affected by strenuous activity. | |
| Ensure you’re adept and comfortable with each move before putting them together as a sequence. You should be able to breathe comfortably throughout the workout. Stop if you experience pain or any sign of injury. Take a break for a few days when you feel you’ve overdone it. | |
| For safety, keep the bar close to your body during lifts. Focus on proper form instead of lifting heavy loads. | |
| To begin, use lighter weights to master your form and technique. Go slowly, and gradually increase the weight load over time. | |
| If you want to amp up the intensity, do the bear complex faster to make it more of a cardio workout. Either way, avoid doing too many reps. Start each workout with a warmup and finish with a cooldown. | |
| Key takeaways | |
| The bear complex is a challenging but attainable addition to your workout routine. It can provide you with a sense of accomplishment and the confidence to rise to new challenges. | |
| Master this series to improve strength, function, and endurance. These benefits will carry over into your athletic and daily movements while improving your overall health. | |
| References: | |
| https://www.healthline.com/health/fitness-exercise/why-i-lift-heavy | |
| https://www.healthline.com/health/fitness-exercise-weight-training | |
| https://www.healthline.com/human-body-maps/abdomen-muscles#1 | |
| https://www.healthline.com/human-body-maps/gluteus-maximus-muscle#1 | |
| https://www.healthline.com/human-body-maps/quadriceps#1 | |
| https://www.healthline.com/health/hamstring-muscles-anatomy-injury-and-training | |
| https://www.healthline.com/human-body-maps/leg-muscles#1 | |
| https://www.healthline.com/human-body-maps/thoracic-spine | |
| https://www.healthline.com/human-body-maps/adductor-longus-muscle#1 | |
| https://www.healthline.com/health/fitness-exercise/front-squat-vs-back-squat | |
| https://www.healthline.com/human-body-maps/deltoid-muscle#1 | |
| https://www.healthline.com/human-body-maps/trapezius-muscle#1 | |
| https://www.healthline.com/health/exercise-fitness/time-under-tension | |