Barbell (Bear) Complexes for Strength and Conditioning

A barbell complex, (also known as a bear complex), is a combination of 5 compound barbell exercises performed back-to-back. That’s right, all 5 lifts are performed without you ever letting go of the bar.

The goal of the barbell/bear complex is to help you build strength, power, muscle and endurance. It can even help with long term fat burning.

Interested? Keep reading because you’re about to learn how to apply barbell complexes to your own workouts.

Barbell (Bear) Complex Contents

What Is a Barbell (Bear) Complex?

Best Exercises To Use In A Barbell Complex

How to Structure a Barbell Complex

Why Barbell Complexes Are Effective

Barbell Complex Reps & Sets

Rest Between Rounds

Barbell Complex Summary

What Is a Barbell (Bear) Complex?

As described above, a barbell complex is a series of 5 barbell exercises performed back-to-back as one single set.

Not only does it help you build strength, power, muscle and endurance. It’s also an intense time saver.

When you perform a barbell complex, it can get pretty intense; your hands don’t unwrap themselves from that barbell grip until all 5 exercises have been performed for a minimum of 5 reps on each exercise.

A typical barbell complex will consist of:

5x Power Cleans

5x Front Squats

5x Push Presses

5x Back Squats

5x Push Presses

But essentially you can combine any 5 barbell exercises that you can move through seamlessly without ever letting go of the bar.

Best Exercises To Use In A Barbell Complex

Deadlift (any barbell variation)

Hang Clean

Power Clean

Squat Clean

Front Squat

Back Squat

Push Press

Overhead Press

Bent-Over Row

Barbell Thrusters

Overhead Squat

Military Press

Barbell Lunges

Barbell Reverse Lunges

Barbell Overhead Lunge

Good Morning

And any other standing barbell exercise.

We don’t recommend you throw in any bench press variations since this will require you to switch between standing upright and lying back on the bench. Barbell complexes are complicated enough, don’t add to that by having to take the bar to a bench position mid exercise.

How to Structure a Barbell Complex

Start with the basics first, that being the original barbell complex suggestion:

5x Power Cleans

5x Front Squats

5x Push Presses

5x Back Squats

5x Push Presses

Start slow, with a barbell weight you’re comfortable with. Remember you’re going to need to perform all 5 exercises, for 5 reps, back to back. So you’re going to be pretty pushed as you approach the 3rd, 4th and 5th exercise with the same weight.

You can further develop your barbell complex by switching up the exercises, (use the suggested list above for inspiration). You should aim to eventually increase the weight you’re working with, increase the number of reps that you perform of each exercise, and even increase the total number of rounds you perform.

Why Barbell Complexes Are Effective

Barbell complexes are effective because they help you to:

Build muscle, strength & power

Save time by combining several powerful exercises into one workout

Improve your cardiovascular endurance

Support overall conditioning

Aid long term fat loss

Tailor your workouts to your own personal goals

Barbell Complex Reps & Sets

You don’t have to perform the same number of reps of each exercise. If you’re finding that working with the same weight means you can do more of some and less of the other, switch it up.

An example of a barbell complex that does this:

Deadlift – 8 reps

Clean – 6 reps

Front Squat – 8 reps

Overhead Press – 6 reps

Bent-Over Row – 8 reps

You can also choose how many rounds you do, we say minimum 5, but if you can only manage 3 in the beginning, do that. And when you get really good, if you want to perform 8-10 rounds of your barbell complex—go for it!

Barbell Complex Summary

How you take on the barbell complex is entirely up to you, it is a powerful addition to any training routine so at the very least, we recommend you give it a try.

You should start slowly and gradually increase the weight and intensity.

We also recommend that you start with barbell exercises that you’re comfortable performing. This is not the time to master your power clean if you can’t perform them for a regular set.

If you like the sound of barbell complexes, don’t miss this article on dumbbell complexes.