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Old February 3rd, 2004 #1
Sumadinac
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Default The Bear Complex

The Bear is basically five lifts in one. It's comprised of the following:

1) Power clean (from the hang position usually, but it can also be done from the floor)

2) Front squat

3) Push press (from front of shoulders)

4) Back squat

5) Push press (from behind the shoulders)

In performing this lift, first ensure that good form is maintained throughout with full range of motion. The training load should be based upon the Push-Press maximum. This is important: check the ego. Don’t underestimate this bad boy; use an appropriate weight. Follow a basic protocol of varying intensity between 50 and 65% for three to four sets of six reps with roughly two minutes rest between sets.


Set-Up

As you stand over the bar, keep the eyes focused straight ahead on a single point (called the focal point). Keep your eyes on this point throughout the lift. Drop eccentrically into the proper neutral position (which is roughly a 45 degree angle) and bring the bar to slightly above the knees. This "hang" position is where you'll begin the complex.

Step 1: The Power Clean

With the bar above the knees, vigorously pull and explode upward performing a power clean. Drive your hips through as the bar ascends and re-bend at the knees as you fully extend the ankles, hips and shoulders upward. Shoot your elbows underneath the bar and catch it on the top of the shoulders, creating a solid "rack" position.

Step 2: The Front Squat

From the "catch" position of the power clean, drop quickly into the full front squat by pushing your buttocks back and going to a rock-bottom floor position.

Step 3: The Push Press

From the bottom of the front squat you're going to come back up: as you reach the top of the front squat, continue to drive the weight up with your arms to perform a fluid push press. Extend your arms overhead and lock the weight out with total control.

Step 4: The Back Squat

From the top of the push press, lower the bar behind your head and get into a standard back squat position. Remember though, these aren't jerky, robotic movements. They're fluid and blend together seamlessly as your body never really stops moving. So as the bar touches your upper back, you immediately drop into the back squat.

Step 5: Another Push Press

From the squat, rebound and explosively drive the weight upwards, performing another push press. Again at the top of the lift, lock out the weight, then lower the bar to the original start position.

These steps count as one-rep; perform 6 in the set, with 1-3 sets total.
 
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