Primary
Full Body
Secondary
Shoulders, Quadriceps, Glutes
Equipment
Barbell
Difficulty
Advanced
Type
Push
See how Bear Complex could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The Bear Complex chains power clean, front squat, push press, back squat, and behind-neck press into one continuous barbell flow. This demanding sequence taxes every major muscle group while creating extreme metabolic demand—making it one of the most efficient conditioning tools available.
Master each component lift individually before combining them. Start with an empty bar to learn the flow, then add weight gradually. The bar never leaves your hands during a complex. Use your legs to drive each press and maintain efficient bar path throughout.
The bear complex chains power clean, front squat, push press, back squat, and behind-neck press into one continuous flow. This creates extreme metabolic and muscular demand across the entire body. Every major muscle group contributes while maintaining the bar in motion.
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Also targets: Shoulders, Quadriceps, Glutes
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Start with barbell on the floor in deadlift position.
Power clean the bar to front rack position.
Perform a front squat and then push press overhead.
Lower bar behind head, back squat, then push press again.
Keep the bar path efficient and close to body.
Use hip drive for both push presses.
Maintain core tension throughout the sequence.
Start with an empty bar to learn the flow.
Use as a standalone conditioning workout or brutal finisher. Popular CrossFit benchmark workout: 5 rounds of 7 bear complexes, increasing weight each round. For general conditioning, use 3-5 sets of 5-7 complexes with 2-3 minutes rest.
Skipping the squat portions of the complex.
Using arms too early in the power clean.
Losing core tension during back squat portion.
Rushing between movements without control.
Advanced athletes who have mastered clean, squat, and press individually. CrossFit competitors and those seeking extreme conditioning demands.
The sets, reps, and rest times below are examples. Adjust them for your current ability, the exercise, and your total training. These ranges are not exclusive to one goal.
Example: 5 sets of 5-7 complexes. Rest 2-3 minutes between sets.
5-7 complexes
Example rest: 90s-2min; extend as needed
3-5 complexes
Example rest: 2-3min; extend as needed
7-10 complexes
Example rest: 60s; extend as needed
Use as a standalone conditioning workout or as a finisher after strength work. The technical demands require practice before using substantial weight.
Week 1: 5 complexes x 3 rounds | Week 2: 6 complexes x 3 rounds | Week 3: 7 complexes x 3 rounds | Week 4 (deload): 4 complexes x 2 rounds
Want help choosing exercises, sets, and reps for your schedule? Ely reviews purchased plans before delivery.
Get Your Custom PlanThis is one example of how Bear Complex could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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Frequently Asked Questions About the Bear Complex
The Bear Complex primarily targets the Quadriceps, Glutes, Shoulders, making it an effective exercise for full-body development. Secondary muscles worked during the Bear Complex include Core, Triceps, Hamstrings, providing additional training stimulus. Stabilizer muscles engaged include Lower Back, Forearms.
Our library labels Bear Complex as advanced. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Bear Complex. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Bear Complex is a barbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Bear Complex include: Clean and Press, Thruster (Barbell), Man Maker. These exercises target similar muscle groups as the Bear Complex and can be used as substitutes based on your equipment availability, gym setup, or training preferences.