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Full body

Bear Complex

The Bear Complex is a strength exercise with a barbell for your whole body. Share of the load in the Zulta muscle model: gluteus maximus 14%, front delts 10% and quads (vastus lateralis) 10%.

Also known as: barbell bear complex

Level: AdvancedEquipment: BarbellMulti-joint (compound)

How to do it

  1. Stand with the barbell on the floor over the mid-foot and take a shoulder-width overhand grip.
  2. Power clean the bar to the front rack.
  3. Front squat, and drive straight into a push press overhead.
  4. Lower the bar to the back of the shoulders and back squat, then push press from behind the neck.
  5. Lower the bar to the thighs and back to the floor to finish one rep.

Tips

  • Keep the bar in the hands for the whole round of reps.
  • Use the legs in both push presses to save the shoulders.
  • Lower the bar behind the head with control, bending the knees to absorb it.

Common mistakes

  • Dropping the bar onto the back of the neck.
  • Losing a flat back on the clean from the floor.
  • Cutting squat depth as the round goes on.

Muscles worked by the Bear Complex

  • Gluteus maximus Primary14%
  • Front delts Primary10%
  • Quads (vastus lateralis) Primary10%
  • Spinal erectors (lower back) Secondary8%
  • Upper traps Secondary8%
  • Hamstrings (biceps femoris) Secondary6%
  • Lats (upper) Secondary6%
  • Quads (vastus medialis) Secondary6%
  • Side delts Minor5%
  • Forearm flexors Minor5%
  • Triceps (lateral head) Minor5%
  • Biceps (long head) Minor4%
  • Upper abs Stabilizer4%
  • Calves (gastrocnemius) Stabilizer3%
  • Obliques Stabilizer3%
  • Rhomboids Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Several lifts done back to back without putting the load down (for example deadlift, row, clean, press, squat): the template spreads the load over the muscles those lifts share.

Bear Complex alternatives

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Frequently asked questions

What muscles does the Bear Complex work?

Mainly the gluteus maximus, front delts and quads (vastus lateralis). The spinal erectors (lower back), upper traps, hamstrings (biceps femoris), lats (upper) and quads (vastus medialis) assist.

Is the Bear Complex good for beginners?

The Bear Complex is rated advanced. If you are new, learn the Barbell Complex first and build up from there.

What is a good alternative to the Bear Complex?

For example the Barbell Complex, Romanian Deadlift to Row and Dumbbell Complex. They train mostly the same muscles, some with different equipment.

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