This is the cluster, the definitive cross training movement that we perform with a bar. We tell you how it is executed and the progressions it has.
What is a cluster?
The cluster is a movement performed in cross training. It is made up of two movements, both widely used in weightlifting training. These movements are:
- Squat clean or clean. First of all, to do a cluster you have to do a squat clean, that is, a squat clean. It is important to highlight that you have to receive the bar in a squat, so that the cluster is a cluster. That is the main rule of this movement.
- Thruster . Secondly, and right after the squat clean that we just performed, we would have to perform a thruster. That is, from that squat position in which we have received the bar, we would have to go up with all the power we have until we carry the bar, vertically, above our head.
A cluster always starts with the bar on the floor, unlike the thruster which starts with the bar resting on the shoulders in a rack position. Therefore, the first thruster we make will always be a cluster.
How to create a cluster step by step
First of all, the bar must be resting on the floor. From there and in the starting position, we extend the hips vertically and quickly slip under the bar, receiving it on the shoulders in a squat position.
Without making any stops, the next step would be to push the bar upwards, taking advantage of the power generated by our legs and following the inertia of the bar until it is above our head with our arms fully extended.
If we want to do a cluster again, that is, come out again with the bar from the ground and repeat the entire movement, we must lower the bar very close to our body until it touches the ground, and from there start again from the beginning .
In the event that we want to continue with a thruster, as we have said before, it would not be necessary to bring our bar to the starting position. All we have to do is return to the squat position and bring the bar above our head again.
Cluster benefits
The cluster is a perfect movement to work on strength and power .
It is a movement in which the main muscle groups of the body participate, both in the lower body , from where all the starting power is born; to the upper body , which takes advantage of the inertia of the previous body to finish with the bar above the head.
The core also plays a very important role in this movement. A strong core will provide you with stability so that when performing the movement your body moves in a single block and all the force applied goes in the same direction.
Among the main muscles worked with this movement are:
- Hamstrings
- Quadriceps
- Twins
- Buttocks
- Femoral
- Deltoid
- Trapeze
- ABS
- Lumbar
As you can see, clusters are a very complete exercise that will help us stay in shape thanks to all the muscle groups it trains. And you, are you more into clusters or thrusters? We read you in comments!
