Bear Maul!
While I was back in Minnesota a couple weeks ago, I worked out at the Life Time Fitness in Highland Park. My friend and former Valkyries teammate Robyn Wells is a personal trainer there, and at my request, she put me through several fabulously grueling workouts that included lots of exercises I hadn't done before.
In the first video below, Robyn introduces herself and just briefly describes the warm-up sequence she had me do. (No exercise demos in this one.) Oh, and she may seem sweet and innocent, but in reality, she is a ruthless taskmaster. In a good way.
Update: I've been asked a couple times how much I was lifting, just to provide a point of reference. (Though it should be noted emphatically that you should find a weight that you can manage safely, regardless of whether it's more or less than anyone else's.) I used 75 pounds, which should have felt light to me but didn't all the way through because I'd been a slug in the weeks preceding this workout. As a result, the speed of my hang clean wasn't up to par, and I should have placed more emphasis on that. So ... oops.
In fact, if any fitness experts out there have additional form critiques, please, please put them out there to help anyone else about to wrestle The Bear.
This may sound weird....but I can't WAIT to try The Bear :) .... I'm sure I'll regret this comment after I do.
What an awesome killer! Need to be super disciplined on form in the transition from/to the back squat. Shoulder is in a super vulnerable position in the behind the neck push press. That's actually how I blew my shoulder out in the first place. Does Robyn have a mod suggestion? I'd either do a 2nd front squat in lieu of the back squat or eliminate it (though then you miss the fun of another squat and another push press!!)
Dana,
Great question! I agree, the shoulder is very vulnerable pushing and pulling heavy weight behind the head (ex. Lat Pulldown and Push Press). Fortunately The Bear exercise requires light enough weight where a non-injured shoulder should not be in any risk of injury if performed properly.
In your case with a history of a shoulder injury you should first make sure you take the proper steps before fully executing this exercise. Make sure you do your stretches and Physical Therapy exercises. If you are unable to perform a regular DB shoulder press than this exercise may not be right one for you.
Here are different modifications for you to try depending on your limitations.
1. Without using the shoulders
a. Weighted Squat (hold plate against your chest w.
crossed arms)
b. Weighted Box Jump (still holding the plate)
c. 2 jumping jacks (without plate, on the floor)
--repeat the lovely series 8x
2. Without Push Press behind the head
a. Clean
b. Front Squat
c. Push Press (start and end in front of body)
d. Front Squat
e. Push Press
--Repeat 5x
They key is to always listen to your body. If something doesn't feel right then ask a personal trainer or someone to watch you. Always start with light weight and master the technique first.
I hope this helps Dana. Good luck, let me know how it goes and if you have any other questions!
I agree with Rachel. I am looking forward to give this a try.