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Clean, squat, press, row and push through the Barbell Big Bear Complex - Blog.

The latest news, videos and workouts from the Escape Fitness Team.

Clean, squat, press, row and push through the Barbell Big Bear Complex

It’s Workout of the Week (WoW) time again, and we have a great Barbell Big Bear Complex for you - presented in an easy-to-digest 30-second video.

And look out soon for a superb Kettlebell Big Bear Complex in out next WoW. Put the two together for a truly effective strength workout.

Get ready to wrestle the bear

A complex is a sequence of movements pieced together, creating a continuous movement, with no major breaks during the rep. This ‘Big Bear’ complex is the daddy of them all, bringing together seven classic moves into a seamless sequence.

You can use this complex for various purposes, and the purpose will affect the loads and rest periods between each rep. For example, if it’s strength training, three reps with 60–70% of 1RM (one rep maximum) will be enough to give the desired response. If it’s a warm-up, the load will be a lot lighter and repetitions could be higher.

Check out the video, then read the notes below it:


A barbell super-seven

Here are the seven moves pieced together to make up the Barbell Big Bear Complex:

  • Clean.
  • Front Squat.
  • Overhead Press.
  • Back Squat.
  • Overhead Press.
  • Bent Over Row.
  • Push-up on Bar.

Escape’s Head of Education and Programming, Tommy Matthews, says: “One of my favourite ways to implement this complex is to work on time-per-rep. So if you give yourself 60 seconds to complete one rep, it may only take 25 seconds to complete the exercise, and you’d use the 35 seconds remaining as recovery time before the next rep. Repeat the complex up to ten times and you’ll have yourself a good little workout.”

Got your bars and plates sorted?

Escape has a great range of barbell equipment, with something for all levels of ability and strength. Check out Escape’s range of bars and plates on our website. Alternatively, talk to our sales team – email us at [email protected] or give us a call on:

UK: +44 (0)1733 313 535
USA: +1 (614)-706-4462
Germany: +49 (0)2921 590 10 70

Tommy Matthews