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
- 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
- Don't rush movements
- Fully extend hips at end of rotation
- Perform each movement explosively, using hips to generate power
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Photo Credit: Getty Images // Thinkstock