full body advancedAI Tracked

Bear Complex

Bear complex — a barbell complex combining a power clean, front squat, push press, back squat, and behind-neck press. Ultimate full-body conditioning. Hits every major muscle group in one sequence. Builds cardiovascular endurance and strength simultaneously. Time-efficient full-body conditioning.

How to Do Bear Complex: Step by Step

  1. Power clean to front rack
  2. Front squat, press overhead
  3. Lower bar to back, back squat
  4. Press from behind neck, lower to floor

Common Mistakes to Avoid

  • Using too much weight — start with the bar
  • Breaking up the complex — it should flow
  • Rounding back on the clean

Bear Complex Tips

  • Start with just the bar to learn the flow
  • 5 reps = 1 set is standard
  • Great for time-based workouts

Muscles Worked

full body
Equipment barbell
Tracking Count reps

Track Your Bear Complex With AI

Try PushUp Pro Free