Exercise of the Week: Bear Mountain | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

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 an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
More Cool Stuff You'll Like

Notice On-Court Results With This Basketball Core Workout

Core training has evolved tremendously in recent years. Gone are the days when a few sets of crunches and leg lifts would suffice. Instead, today's...

Get Tougher With Skylar Diggins' Bodyweight Workout

Build Powerful Pecs With This Multi-Angle Chest Workout

Developing Pre-Pull Tension for a Monster Deadlift

The 7 Best Slide Board Exercises

Do Your First Pull-Up With This Simple Workout. Guaranteed.

3 Explosive Exercises Designed to Increase Pitching Power

Female Athletes: Get Strong, Not Bulky, With These Workouts

7 Strategies for Dealing With a Meathead in Your Gym

5 More Exercises Only Elite Athletes Can Conquer

3D Triceps Workout: 3 Exercises for Huge Arms

Break Through Plateaus With the 1-10 Drop Set Method

Game Changer: Should You Be Using Machines or Free Weights?

Get a Ripped Core With 6 Advanced Dead Bug Variations

4 Ways to Get a Jacked Back

The Total-Body, Crunch-Free Ab Workout

Kettlebell Swing vs. Olympic Lifting: Which Is Better?

Demolish Your Delts With This Super Shoulder Training Strategy

Improve Your Strength for Track & Field Success

Why the Dead Bug Is Changing Core Training

Baseball Workout for Power Hitting

Bilateral or Unilateral Exercises: Which Are Better?

How to Train During Your Hockey Season

Get More Explosive With James Harden's Workout

The Turkish Get-Up for Youth Athletes

Strengthen Your Core With Advanced Plate Push-Outs

Get Faster by Improving Your Core Mobility

The Upper-Body Endurance Combo Workout

The 14 Best Exercises From 2014

The Simplest Bodyweight Workout Ever

Improve Your Back Strength with the Inverted Row

4 Strength Exercises for Female Athletes

Why One Bench Press Is Not Enough

3 Tips to Maximize Your Off-Season Baseball Training

James Harrison's Physioball Side-to-Side Bridge

3 Sandbag Training Mistakes Athletes Make

Medicine Ball Training for Hockey Players

Why Do So Many Exercises Have Foreign Names

Off-Season Baseball Exercises for Your Shoulders

Don't Train Your Arms Until You Can Do These 4 Things

7 Exercises That Safely Build Shoulder Strength

Basketball In-Season Battle Rope Complexes, Part 1

Build Explosive Hips to Jump Higher

5 Isolation Exercises Your Workout Is Missing

10-Minute Ab Workout You Can Do Anywhere