The Bear
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[quote name='Chubby13']Tried the Bear this morning. Got to the gym half an hour before the gym closed (stupid public holiday) to have a quick blow out, so thought Ild throw it in with a couple of my other key exercises from the programme I wanted to do. <br />
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Used my Chins as a warm up (5x5 - 2 wide/2 narrow/ 1 neautral). Then got into the bear at 40kgs. Did the 7 reps for each of the 5 sets in each exercise, although I did have to switch to push press for the last set of military press behind the head. I'ld like to increase the weight, but Im just not strong enough come military press. Fealt the legs burn in the 2 lots of squats.<br />
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And finished the session with machine bicep curls and hammer curls, both 4 sets of 10. <br />
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Not bad for a 30min session, got the heart rate pumping and got a bit of a sweat up. Will prob have to go for a run later this arvo though if my study permits.[/QUOTE]<br />
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Press is always going to be a limiting factor if you are doing strict form (straight legs). For me my power clean and front squat best lifts are both around my body weight, back squat 1.5 x BW but press is only about 2/3. Happily its not a requirement for the bear, i guess thats one of the reasons it works, all the parts of the movement are achievable at around the same weight, without anything being too easy. At 40kgs i suspect its going to be more of a low intensity cardio/muscle endurance type workout. Personally i prefer to do 1 or 2 sets at near max weights as more of a strength/power thing. I think my best is 5 reps/70kg and 7 reps 65kg. Although Barts 5 sets of 7 @45kg sounds like a challenge i'll have to try in the next couple of weeks! -
I wanted to try do military presses (straight legs), for my presses, coz my upper body strength is quite weak. Because of this I decided to work it as an endurance work out. I could do 50-55kg for 7 if I made it a push press, which i might try next time. I don't do the bear that often, only when Ive got bugger all time and want to knock out a quick work out. <br />
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The most I've ever done was 35-40kgs. But do 10 sets of the Bear at 7 reps per exercise. Work for a minute, rest of a minute. I walked out of there that day fucked from head to toe. -
I straight leg military press for the press portion. tried coming straight up from the squat into a press (as per the utube thing), but felt very unco! lter in the reps and sets there is a bit of a knee bend to get momentum into the press though!! Still, love it, great workout!
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I can get away with pressing it up from the squat at 40kg, but would prob struggle with it to much heavier. <br />
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Managed to go for another run today. Knocked off another 3 mins off my 10km. Down to 52mins. Only a couple more mins and I get down to what I was doing this time last year. -
[quote name='BartMan']I straight leg military press for the press portion. tried coming straight up from the squat into a press (as per the utube thing), but felt very unco! lter in the reps and sets there is a bit of a knee bend to get momentum into the press though!! Still, love it, great workout![/QUOTE]<br />
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I thought in the vid they were all push pressing every rep, using the squat momentum to lock out. Maybe I need to study it more closely. Certanily that press behind neck from a back sqaut possie must be performed with extreme care for rotator cuff wellbeing. I know what you are gonna say Bart. -
[quote name='Red Beard']I thought in the vid they were all push pressing every rep, using the squat momentum to lock out. Maybe I need to study it more closely. Certanily that press behind neck from a back sqaut possie must be performed with extreme care for rotator cuff wellbeing. I know what you are gonna say Bart.[/QUOTE]<br />
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I normally do all of my military presses from behind the head so Ive gotten used to it. go down with the bar bell til the triceps are paralyll with the ground. Anything lower and you put pressure on the rotator cuff. It took a long time to get used to doing it that way. If you're not used to it, it does feel weird -
[quote name='Chubby13']I normally do all of my military presses from behind the head so Ive gotten used to it. go down with the bar bell til the triceps are paralyll with the ground. Anything lower and you put pressure on the rotator cuff. It took a long time to get used to doing it that way. If you're not used to it, it does feel weird[/QUOTE]<br />
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Yeah thats a good way to do it. Do you squat like that during the Bear or rest the bar on your traps and give the press it a helping hand with the pins as you drive up? Im all for push press in that situation! -
Today was the first time Ild done that variation of it. Ive done other variations of it before though, as it was a favourite for extras down in Ta$man. I like to start with a military press and do it as long as i can, and then switch to push press when I need to, to keep going. When I do front squats i rest it on my chest, and for back squats I rest it on my traps. make a judgement when lifting the bar off your traps. If you're feeling good lift it with your arms in a military press. If you're not then use your legs to help. Judge what your bodies saying, and do whats best for your body.
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We used to do it in the front when I was with Waikato, but got pushed into doing it behind the head to square out the shoulders (if that makes sense). I found it way harder. Its always interesting though, one person will say one thing, and then the next person will contradict the last one.
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[quote name='BartMan']lol - nag, I'm not allowed to press behind neck thanks to my dodgy left rotator - I used to do behind the neck press all the time - must be a rugby thing. Used to love the stretch taht it would give me, but not good!![/QUOTE]<br />
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And you were giving me shit about my rotatos concerns. Ha<br />
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So how do you perform your version of THE BEAR Bart? 2 x Front press/front squats? What about overhead squats? -
[quote name='Red Beard']And you were giving me shit about my rotatos concerns. Ha<br />
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So how do you perform your version of THE BEAR Bart? 2 x Front press/front squats? What about overhead squats?[/QUOTE]<br />
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I think Bart should bring a barbell and do some "Bears" at the sevens. <br />
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What weight are you doing yours on RB ? -
[quote name='Red Beard']Started off with a 50 first time, now a 60.[/QUOTE]<br />
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I was thinking about 60 but if you started with 50 I'd better make it 40 and see how I go. That looks light on paper but then again this is coming from someone who hasn't done it as yet ! -
[quote name='MN5']I was thinking about 60 but if you started with 50 I'd better make it 40 and see how I go. That looks light on paper but then again this is coming from someone who hasn't done it as yet ![/QUOTE]<br />
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I did my first set at 40 for a warmup and then ramped to 50. Going back for another crack tonight. Might aim for 5 sets at 40/50/60/60/60 -
Been tackling he bear the last couple of weeks. Prior to that I regularly did thrusters in my workouts so that helped a bit in doing the bear. However when I did thrusters I generally started from a front squat position, so i had to do a bit of work on my hang cleans. But its going well so far.<br />
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My goal is to get to the 5 sets of 7@40kgs, with 1 minute rest between each set, for best time possible. In terms of reps I'm working my way up with my best effort with the 1min rests being 7/7/5/4/4. After that 4th set the 1min rest seems like its 10 seconds. Great work out though.<br />
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After the Bear I usually do 100x KB swings (for time) and then a superset of 50x KB 1-arm shoulder presses and 50x stability ball jacknifes in superset combination but trying to get best time possible. Then finish off with some intervals on the treadie. -
Bear eh? I'll look into that.<br />
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Re: military press technique. Need to be careful pressing behind the head, because if your elbows are out sideways you're risking damage to your shoulders. When your arms raise sideways, you're actually constricting the movement of tendons and ligaments inside the shoulder joint. They took us through it at work - something about "chicken wing" versus "fish wing".<br />
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I always press military off the chest, with my elbows facing to front. I know my form is slipping when the elbows start creeping out to the side.
