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Published on Jul 6, 2009
Andy (2 D) from BB.com introduced me to this exercise. I decided to give it a try today as I recover from my glute injury. It is basically a Clean to Front Squat to Push Press to Back Squat to Push Press combo.
A more in depth description can be found in Mens Health.
There is no one simple exercise that gives you a complete full-body workout. But there is one complex exercise that can. Strength coach John Davies, author of Renegade Training for Football, calls this "The Bear," and it is. It's not for novices--and even experienced lifters may want to go through the moves with just a bar at first. If you can handle it, you'll boost your strength, size, and explosive power. It involves five moves using the same weight. Simple, really.
• Hold the barbell in front of your thighs with an overhand, shoulder-width grip, your knees slightly bent, your upper body bent forward at about 45 degrees, and your back straight. • Dip your knees, shrug your shoulders, and, rising up on your toes, explosively pull the bar to chest level and "catch" it on your front shoulders by dropping under it into a partial squat, as you turn your elbows underneath the bar so your palms face up. Your upper arms should be parallel to the floor when the bar lands on your shoulders. • Lower your body into a full front squat--or at least until your thighs are parallel to the floor--by pushing your hips back and bending your knees as much as possible. Keep your back slightly arched in its natural alignment. • In one move, drive your feet into the floor and straighten your knees as you press the barbell over your head until your elbows lock. • Pause, then lower the barbell behind your head and rest it on your upper back as you would when performing a squat. • Lower your body into a full back squat--like the front squat, except for the position of the barbell. • In one move, drive your feet into the floor and straighten your knees as you press the barbell over your head until your elbows lock. Pause, then return the barbell to the starting position. That's one repetition.