This Exercise Will Amplify Any Workout | The Bear Complex

This exercise is called The Bear Complex, and you can add this to almost any workout to amp things up.  If you do CrossFit, you don’t need this post, but most people don’ know how to do this movement.  The Bear Complex is the perfect fundamental movement  to amplify the effect of the other exercises (squats, deadlifts, lunges, etc).  You can use it in between sets, as part of your set, or as a movement you do in between cardio segments.  I usually do 5 reps of The Bear Complex at the beginning of a set to get a full body workout.

Keep in mind that 1 rep involves 6 movements:  deadlift, hang power clean, front squat, push press, back squat, push press.  Five reps of this is much harder than it sounds!

You will need a straight bar or a typical weight rig (bar and plates).  I use a 50-60 pounds straight bar depending on how I’m feeling and what the workout involves.  Rather than explain the movement, I have a quick video demo for you here.  Remember to keep your knees soft (not locked) during the deadlift portion.  Roll your shoulders during the hang power clean.  Keep your elbows pointing down to the floor, and focus on making the movement fluid.

 

 

There you have it!  You can throw this into almost any workout.  They’re like colorful sprinkles on the cake of fitness.  Throw them anywhere and everywhere, as often as you can to spice things up.  Everything you do will be more challenging after 5-10 reps of Bear Complex movements.

Try this workout sometime-use the same bar for all movements unless you want to go heavier on deadlifts.  If so, grab a heavier bar and use two bars for the workout.  I like to go lighter and move faster, but some folks prefer heavier, slower movements.

5 Rounds

5 Bear Complex

20 Back Squats

20 Front lunges 

20 Deadlifts

You’re welcome.

That’s all for today, folks.  The Bear Complex is a complex, functional movement you can all do!  Grab 20 pounds to begin if needed.  Do 2 reps if that’s all you can do.  Two is better than one!  Good luck.  Now go win the day!  Ciao!