What Exactly Is the Bear (or Barbell)

Complex?
Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS,
Fitness — Written by Emily Cronkleton on August 26, 2020

About How to incorporate Benefits Safety precautions

Takeaway

The bear (or barbell) complex is an advanced strength training workout

that involves a sequence of five barbell exercises. You do these power
movements back-to-back without lowering the bar.

Performing these exercises as a series helps build overall body strength

and enhance athletic performance.

Continue reading to take a look at the moves that make up the bear
complex, its benefits, and safety precautions to follow.


What is the bear complex?
The bear complex is a series of five power movements accomplished with
a single barbell. Bodybuilders, weightlifters, and athletes use it.

It’s an advanced weight training exercise, so it’s not suitable for

beginners. The sequential moves require adequate strength as well as
flexibility, mobility, and muscular endurance.

To do the bear complex, you progress from one weightlifting move to the
next without putting down the barbell. One repetition consists of five
movements, which are (in order):

1. power clean

2. front squat
3. push press

4. back squat

5. push press

You do the push press twice.


Before you combine the moves, you must build a strong foundation by
mastering each exercise. It’s a good idea to work with a professional
trainer to ensure that you’re doing the moves correctly.

Here’s a description of each move.

1. Power clean

Muscles targeted:

core

glutes

quads

hamstrings
calves

Instructions for doing the move:

1. Stand behind the barbell with your feet hip-width apart.

2. Engage your core and keep your arms straight alongside your body.

 3. Bend your knees, press your hips back, and lean forward.
4. Use an overhand grip to grasp the bar slightly wider than shoulder-
width.

5. Raise your chest and lower your hips until they’re just below
shoulder level.
6. Lift the barbell slightly above your knees.

7. Bend your knees slightly as you jump up and shrug the bar with your
shoulders.

8. Position the bar across the front of your shoulders.

Pro tips and recommendations:

Keep the bar close to your body the entire time.

Encourage hip mobility by keeping your feet directly under your

hips.

To prevent injury, engage your core and maintain spinal alignment.

2. Front squat

Muscles targeted:

upper back

erector spinae

abdominals

glutes

quads
adductors

hamstrings

calves

Instructions for doing the move:

1. From the power clean position, bend your knees.

2. Lower into a squat, keeping your chest lifted.

Pro tips and recommendations:

Lean back in your hips as you press your elbows up toward the
ceiling. 
 Avoid lowering your elbows or pressing back into your heels, which
causes you to bend forward.

Keep your spine in alignment and avoid rounding your upper back.

3. Push press

Muscles targeted:

deltoids
trapezius

core

glutes

quads

hamstrings

Instructions for doing the move:

1. From the front squat position, engage your core as you stand up
straight.

2. Raise the barbell overhead.


Pro tips and recommendations:

Use a wider grip if you have large biceps or find it challenging to

externally rotate your shoulders.

Keep your feet directly under your shoulders.

Engage your core to help maintain alignment in your spine.

4. Back squat

Muscles targeted:

low back

core

glutes

quads

hamstrings

Instructions for doing the move:

1. From the push press position, place the barbell on your shoulders.

2. Slowly lower down into a squat position.

3. Return to the standing position.


Pro tips and recommendations:

Press your knees out to the side and don’t let them move past your
toes.

Lower your thighs until they’re parallel to the ground.

Look straight ahead and draw your shoulders back and down. This
helps keep your chest lifted.

5. Second push press

Instructions for doing the move:

1. From standing, raise the barbell overhead.

2. Bring the barbell against your chest.

3. Lower the weight to your hips.

4. Slowly bend your knees and lower the barbell to the floor.

How many reps and how often?


It’s safe to do the bear complex a few times per week. You can do the
bear complex on its own or as part of a longer workout routine. You can
also use it as a warmup or after your usual weightlifting session.

Each repetition comprises five exercises. Do 2 to 5 sets of 5 to 10

repetitions. Rest for up 1 to 3 minutes between sets.

What are the overall benefits of the bear

complex?
The bear complex is an incredibly efficient workout that has a wide range
of benefits for your whole body. This exercise can take your workouts and
fitness ability to the next level.

Since it requires you to use more time under tension (TUT), your muscles
are constantly working throughout the exercise. This improves muscular
size, strength, and endurance.

In addition to power and strength gains, the bear complex can lead to fat
loss. Strength training also helps improve overall function and can help
develop speed, balance, and stability.

Are there any safety concerns?

The bear complex requires a substantial amount of strength and agility.
It’s not suitable for beginners or anyone with a medical concern or injury
that is affected by strenuous activity.

Ensure you’re adept and comfortable with each move before putting them
together as a sequence. You should be able to breathe comfortably
throughout the workout. Stop if you experience pain or any sign of injury.
Take a break for a few days when you feel you’ve overdone it.

For safety, keep the bar close to your body during lifts. Focus on proper
form instead of lifting heavy loads.

To begin, use lighter weights to master your form and technique. Go

slowly, and gradually increase the weight load over time.

If you want to amp up the intensity, do the bear complex faster to make it
more of a cardio workout. Either way, avoid doing too many reps. Start
each workout with a warmup and finish with a cooldown.

Key takeaways
The bear complex is a challenging but attainable addition to your workout
routine. It can provide you with a sense of accomplishment and the
confidence to rise to new challenges.

Master this series to improve strength, function, and endurance. These

benefits will carry over into your athletic and daily movements while
improving your overall health.

Last medically reviewed on August 26, 2020

How we reviewed this article: Share this article

SOURCES HISTORY  v  

Our experts continually monitor the health and wellness space, and we
update our articles when new information becomes available.
Current Version

Aug 26, 2020

Written By
Emily Cronkleton 
 Edited By
Willow Banks

Medically Reviewed By
Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS

Copy Edited By
Sara Giusti

NUTRITION u Evidence Based

What to Eat and Avoid If You're Trying to

Build Muscle
Medically reviewed by Marie Lorraine Johnson MS, RD, CPT — Written by
Gavin Van De Walle, MS, RD — Updated on January 27, 2024

Calorie needs Macronutrients What to eat What to avoid

Supplements Sample menu Benefits Risks Takeaway

Your diet can make or break your results at the gym. It’s
important to eat a wide variety of nutrient-rich foods
across different food groups. Limit or avoid alcohol,
foods with added sugars, and deep-fried foods.

Bodybuilding differs from powerlifting or Olympic lifting in that it’s judged

on a competitor’s physical appearance rather than physical strength.

As such, bodybuilders aspire to develop and maintain a well-balanced,

lean, and muscular physique.

To do this, many bodybuilders start with an off-season followed by an in-

season way of eating, referred to as a bulking and cutting phase.

During the bulking phase, which can last months to years, bodybuilders
eat a high calorie, protein-rich diet and lift weights intensely with the goal
of building as much muscle as possible.

The following cutting phase focuses on losing as much fat as possible
while maintaining muscle mass developed during the bulking phase. This
involves specific changes in diet and exercise over 12–26 weeks.

First, determine how many calories you need in

your overall diet
The easiest way to determine how many calories you need is to weigh
yourself at least 3 times a week and record what you eat using a calorie
tracking app.

If your weight stays the same throughout the week, the amount of calories
you eat is considered your “maintenance” level. You’re not losing or
gaining weight but maintaining it.

Aim to increase  your calorie intake by about 15% during your bulking
phase. For example, if you eat 3,000 calories daily to maintain weight,
you should eat around 3,450 calories daily (3,000 x 0.15 = 450) to bulk.

Decrease your maintenance calories by about 15% to transition from a

bulking to a cutting phase. In this example, you would consume 2,550
calories per day instead of 3,450.

Plan to revisit your calorie goals every month to account for changes in
your weight. Increase your calories as you gain weight in the bulking
phase and decrease your calories as you lose weight in the cutting phase
for continued progression.

It’s important to avoid losing or gaining more than 0.5–1%  of your body
weight per week. This ensures you don’t lose too much muscle during the
cutting phase or gain too much body fat during the bulking phase.

Next, determine your ratio of macronutrients

This is the ratio between your protein, carbohydrate, and fat intake.
Protein and carbs contain 4 calories per gram (g), and fat contains 9.

Your macronutrient ratio will stay the same regardless of whether you’re
in a bulking or cutting phase. A typical diet includes:

30–35% calories from protein

55–60% calories from carbs
15–20% calories from fat

It’s best to consult a registered dietician to determine your individual

needs and ensure your diet is nutritionally adequate.

Using the calorie example outlined in the previous section, your

macronutrient ratio might look like the following:

Bulking phase Cutting phase

Calories 3,450 2,550

Protein (g) 259-302 191-223

Carbohydrates (g) 474-518 351-383

Fat (g) 58-77 43-57

Foods to eat to support your overall fitness

You can usually eat the same foods while bulking or cutting — it’s the
amount, not the content, that fluctuates.

Do what you can to prioritize the following foods:


 Meats, poultry, and fish: Sirloin steak, ground beef, pork tenderloin,
venison, chicken breast, salmon, tilapia, and cod
Dairy: Yogurt, cottage cheese, low fat milk, and cheese

Grains: Bread, cereal, crackers, oatmeal, quinoa, popcorn, and rice

Fruits: Oranges, apples, bananas, grapes, pears, peaches,
watermelon, and berries
Starchy vegetables: Sweet potatoes, corn, green peas, green lima
beans, and cassava
Vegetables: Broccoli, leafy greens, tomatoes, green beans,
cucumber, zucchini, asparagus, peppers, and mushrooms

Seeds and nuts: Almonds, walnuts, sunflower seeds, chia seeds,

and flax seeds

Beans and legumes: Chickpeas, lentils, kidney beans, black beans,

and pinto beans

Oils: Olive oil, flaxseed oil, and avocado oil

Foods to limit or avoid to support your overall

fitness
While it’s important to eat a variety of different foods, there are some you
should limit when bulking and cutting:

Alcohol: Alcohol can negatively affect your ability to  build muscle

and lose fat, especially if consumed in excess.

Added sugars: These offer plenty of calories but few nutrients .

Foods high in added sugars include candy, cookies, doughnuts, ice
cream, cake, and sugar-sweetened beverages, such as soda and
sports drinks.
Deep-fried foods: These may promote  inflammation and — when
consumed in excess — disease. Examples include fried fish, french
fries, onion rings, chicken strips, and cheese curds.

Before going to the gym, you may want to avoid foods that can slow
digestion or cause stomach upset during your workout. This includes:

 High fat foods: Fatty meats, buttery foods, and heavy sauces or
creams
High fiber foods: Beans and cruciferous vegetables like broccoli or
cauliflower

Carbonated beverages: Sparkling water or diet soda

Dietary supplements to consider

Many bodybuilders take dietary supplements  to help support their
overall fitness. However, it’s important to consult a healthcare
professional before adding anything new to your routine.

If you haven’t already, talk with a primary care physician or other clinician
about:

Whey protein: Adding whey protein powder to smoothies or shakes

can be a convenient way to increase your protein intake.
Creatine: Creatine can give your muscles the energy to perform an
additional rep. While there are many brands of creatine, creatine
monohydrate is considered the most effective .

Caffeine: Caffeine can help decrease fatigue . Pre-workout

supplements, coffee, and tea are often high in caffeine.

Sample meal plan


Traditional bodybuilding diets typically contain  limited food selections
and little variety among and within food groups, leading to an inadequate
intake of essential minerals and vitamins.

For this reason, it’s important to incorporate variety into your diet to
ensure your nutritional needs are met — especially during a cutting phase
when you eat limited calories.

A typical week of meals might look like the following:

Monday

Breakfast: Scrambled eggs with mushrooms, oatmeal, and a pear

Snack: Low-fat cottage cheese with blueberries

Lunch: Venison burger, white rice, and broccoli

Snack: Protein shake and a banana

Dinner: Salmon, quinoa, and asparagus

Tuesday

Breakfast: Protein pancakes with light syrup, peanut butter, and

raspberries

Snack: Hard-boiled eggs and an apple

Lunch: Sirloin steak, sweet potato, and spinach salad with
vinaigrette
Snack: Protein shake and a peach

Dinner: Ground turkey and marinara sauce over pasta, with a side of
cauliflower

Wednesday

Breakfast: Chicken sausage with egg, roasted potatoes, and an

apple

Snack: Greek yogurt, strawberries, and almonds

Lunch: Turkey breast, basmati rice, and mushrooms

 Snack: Protein shake and grapes

Dinner: Mackerel, brown rice, asparagus, and salad leaves with

vinaigrette

Thursday

Breakfast: Ground turkey, egg, cheese, and salsa in a whole-grain

tortilla

Snack: Yogurt with granola and a pear

Lunch: Chicken breast, baked potato, sour cream, and broccoli

Snack: Protein shake and mixed berries

Dinner: Stir-fry with shrimp, egg, brown rice, bell peppers, peas, and
carrots

Friday

Breakfast: Blueberries, strawberries, and Greek yogurt on overnight

oats
Snack: Jerky and mixed nuts with an orange

Lunch: Tilapia fillets with lime juice, black and pinto beans, and
seasonal veggies

Snack: Protein shake and watermelon

Dinner: Ground beef with corn, brown rice, green peas, and beans

Saturday

Breakfast: Ground turkey and egg with corn, bell peppers, cheese,
and salsa
Snack: Can of tuna with crackers and an apple

Lunch: Tilapia fillet and potato wedges with steamed broccoli and
cauliflower
Snack: Protein shake and pear

Dinner: Diced beef with rice, black beans, bell peppers, onions,
cheese, and pico de gallo 
Sunday

Breakfast: Eggs sunny-side up and avocado toast with fresh fruit

Snack: Protein balls with almond butter and an orange

Lunch: Pork tenderloin slices with roasted garlic potatoes, green
beans, and carrots
Snack: Protein shake and strawberries

Dinner: Turkey meatballs, marinara sauce, and parmesan cheese

over pasta, with a side of sautéed kale

Benefits of bodybuilding
Bodybuilders frequently exercise to maintain and build muscles,
performing resistance and aerobic training.

Resistance training increases muscle strength and size. Muscle strength is

linked with a lower risk of dying from cancer, heart disease, and kidney
disease, as well as several other critical illnesses.

Aerobic exercise, which bodybuilders regularly implement to reduce body

fat, improves  heart health and significantly lowers your risk of
developing or dying from heart disease — the leading cause  of death in
America.

In addition to exercise, bodybuilders also focus on their nutrition.

Following a healthy eating pattern, including nutrient-dense foods from all

food groups in appropriate amounts, can significantly  lower your risk of
chronic diseases.

Potential risks to consider

For the most part, bodybuilding is a lifestyle associated with several
health benefits, but there are some things to know before embarking on
this journey.

Low levels of body fat can negatively affect sleep and mood 
To prepare for a bodybuilding competition, competitors develop
extremely low body fat  levels, with males and females typically reaching
body fat levels of 5–10% and 10–15%, respectively.

A low level of body fat, combined with low calorie intake, has been shown
to decrease sleep quality, negatively affect mood, and weaken the
immune system in the weeks leading up to  a competition.

These effects may also last for several weeks afterward .

Anabolic steroids can have adverse effects

Many, but not all, adverts for muscle-building supplements involve

bodybuilders who use  performance-enhancing drugs, such as anabolic
steroids .

This misleads many people into believing they can achieve the same
muscular look by taking the advertised supplement.

In turn, many bodybuilders, especially those beginning their journey,

develop unrealistic expectations of what they can accomplish naturally.
This may lead to body dissatisfaction and, eventually, the urge to try
anabolic steroids.

However, anabolic steroids are very unhealthy and linked to  several

risks and side effects.

In addition to being illegal to possess in the US without a prescription,

using anabolic steroids  can increase your risk of heart disease,
decrease fertility, and result in mental health conditions like depression.


The bottom line
Bodybuilding focuses on muscularity and leanness rather than athletic
performance. Achieving the desired look requires regular exercise and
special attention to your diet.

Dieting typically involves bulking and cutting phases, during which your
calorie intake will fluctuate while your macronutrient ratio remains stable.

Your diet should include nutrient-dense foods and plenty of protein. You
should also limit alcohol, added sugars, and deep-fried foods.

How we reviewed this article: Share this article

SOURCES HISTORY  v  

Our experts continually monitor the health and wellness space, and we
update our articles when new information becomes available.
Current Version

Jan 27, 2024

Written By
Gavin Van De Walle

Edited By
Tess Catlett

Medically Reviewed By
Marie Lorraine Johnson MS, RD, CPT

Copy Edited By
Copy Editors

Feb 14, 2023

Written By
Gavin Van De Walle

Edited By 
 Tom Rush

Copy Edited By
Copy Editors

VIEW ALL HISTORY 

READ THIS NEXT

How to Do a Cossack Squat the Right Way

Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS

Looking to combat the effects of sitting all day? Cue the cossack squat,
which tests your strength as well as your hip, knee, and ankle mobility.

READ MORE 

Tabata vs. HIIT: What’s the Difference

Between These Workouts?
Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS

Tabata is a type of high-intensity interval training, or HIIT, workout, but it

differs from other HIIT workouts in timing and intensity.

READ MORE 

15 Plank Variations You Haven’t Tried but

Need to ASAP

When it comes to core exercises, the plank is the where it's at. Try these
plank variations to modify the exercise or increase the challenge... or…

READ MORE 

Want to Live to 100? How These Healthy

Habits After 80 Can Help
Maintaining healthy lifestyle habits after 80 may be a key factor for living
to age 100 and beyond.

READ MORE 

The Risks and Benefits of Cold Plunges

READ MORE 

3 Lower Ab Exercises to Add to Your Fitness

Routine
Medically reviewed by the Healthline Medical Network

Learn how to do 3 exercises that will strengthen your lower abs using just
the floor.

READ MORE 


 v  z   
Get our wellness newsletter
Filter out the noise and nurture your inbox with health and wellness
advice that’s inclusive and rooted in medical expertise.

Enter your email SIGN UP

Your privacy is important to us

About Us Sitemap

Contact Us Medical Affairs

Privacy Policy Content Integrity

Privacy Settings Newsletters

Advertising Policy

Health Topics

© 2024 Healthline Media LLC. All rights reserved. Our website services, content,
and products are for informational purposes only. Healthline Media does not
provide medical advice, diagnosis, or treatment. See additional information. See
additional information.

About | Careers | Advertise with us

OUR BRANDS
Healthline
Medical News Today
Greatist
Psych Central
Bezzy


