Primary
Full Body
Secondary
Shoulders, Quadriceps, Glutes
Equipment
Barbell
Difficulty
Advanced
Type
Push
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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.
Recommendation: 5 sets of 5-7 complexes. Rest 2-3 minutes between sets.
5-7 complexes
Rest 90s-2min
3-5 complexes
Rest 2-3min
7-10 complexes
Rest 60s
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
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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.
The Bear Complex is rated as advanced difficulty, meaning it requires some training experience. Advanced athletes who have mastered clean, squat, and press individually. CrossFit competitors and those seeking extreme conditioning demands. Focus on proper technique and consider starting with easier variations.
For the Bear Complex, the recommended approach depends on your goals. 5 sets of 5-7 complexes. Rest 2-3 minutes between sets. For strength, use 3-5 complexes. For muscle growth, perform 5-7 complexes. For endurance, complete 7-10 complexes.
The Bear Complex typically requires a barbell, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
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.