Exercise of the Week: Bear Mountain

October 3, 2012

The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week, we highlight the Bear Mountain, a complex of exercises that builds full-body power.

Who’s Doing It

  • Mike Green, Washington Capitals D
  • Duncan Keith, Chicago Blackhawks D
  • Jordan Eberle, Edmonton Oilers RW

Muscular Benefits

  • Increases full-body strength and power, with a focus on the legs and hips
  • Improves anaerobic endurance

Sports Performance Benefits

The Bear Mountain is a unique combination of four different exercises that build full-body strength and power. Its primary focus is to improve hip drive, which will make you faster and improve virtually any athletic skill. The Bear Mountain is also a great conditioner. Performing repetitive power movements helps you fight fatigue when you have to take multiple shots or throws in a row, or make repeated checks or tackles.

Bear Mountain How To

  • Assume athletic stance
  • Hold bar above knees, then perform Clean
  • Catch Clean in quarter-squat position, then drive up out of squat
  • Perform Front Squat
  • Drive up to start position, then perform Push Jerk
  • Lower bar behind head and rest on traps, then perform Back Squat
  • Drive up to start position, then perform Push Press
  • Return to start position; repeat for specified reps

Sets/Reps: 2-4x5

Coaching Points

  • Don’t rush movements
  • Fully extend hips at end of rotation
  • Perform each movement explosively, using hips to generate power

Do you have an exercise that you want to see featured as an Exercise of the Week? Leave a comment below.

Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
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