The Bear Complex is lifting move that is suited for more intermediate/advanced gym goers. The 5 lift involves 5 different parts which are: A power clean from the floor, front squat, push press (bringing bar behind head to rear rack position), back squat, and push press (bringing bar to chest to front-rack position) and then back to the floor. The completion of all 5 moves counts as one repetition (rep). There is the option to perform this exercise with a pause after each of the moves (to break them up) or it can be performed as one continuous movement with no pauses.
It is important to be well accustomed to all the individual parts of the complex, on their own, before attempting to do the full movement. It is also advised that if this is the first time you are performing the complex, you should start with a lighter weight than you usually squat or power clean with. This is to ensure that you are safely able to perform the complex and then you can gradually begin to increase your weight as you get used to the movements.
1) power clean
2) front squat
3) push press (to behind head)
4) Back Squat
5) push press (to chest)
The Bear complex is good for developing power and strength. It is also good for conditioning your full body due to having to stabilise yourself whilst performing the movements. It can also be used for development of muscular endurance and cardiovascular fitness if the weight is kept light and performed at a faster rate.
So if you’re looking for a way to take your Olympic/Power lifting to the next level, try incorporating the Bear Complex into your workout.