Cluster
Expert Advice
Focus on a smooth transition from the clean to the thruster. Practice the clean and the front squat separately to perfect your form.
How-to-do Steps
- Begin with a barbell on the ground and stand with feet shoulder-width apart.
- Perform a clean by pulling the bar up to your shoulders.
- Once the bar is at your shoulders, descend into a front squat.
- Drive up from the squat and use the momentum to press the bar overhead.
- Lower the bar back to your shoulders and then to the ground to complete one repetition.
Track Cluster in FitAI
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Muscles Worked
Cluster primarily targets the Quads, Biceps, Forearms, Shoulders, Calves, Glutes, Hamstrings, Chest, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads15%
Biceps10%
Forearms10%
Shoulders15%
Calves10%
Glutes15%
Hamstrings15%
Chest10%
Equipment
Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cluster work?
Cluster primarily targets the Quads, Biceps, Forearms, Shoulders, Calves, Glutes, Hamstrings, Chest. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Cluster?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cluster suitable for beginners?
Cluster is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
