Cluster
Full body power! Cluster combines deadlifts, cleans, front squats, and push presses. Build strength and coordination with this advanced lift.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Begin by setting up a barbell with the appropriate weight on the floor.
2. Stand with your feet shoulder-width apart, with the barbell over your shoelaces.
3. Bend at the hips and knees to lower into a squat position and grip the barbell with an overhand grip, hands just outside your legs.
4. Engage your core and flatten your back as you prepare to lift the weight.
5. In a powerful movement, extend your knees and hips to lift the barbell off the floor into a deadlift position.
6. As the barbell passes your knees, quickly drop back into a squat position while pulling the barbell up to your chest, rotating your elbows underneath and catching it in a 'front rack' position - this is the 'clean' phase of the movement.
7. From the front rack position, perform a front squat by lowering your hips down and back while keeping the barbell against your shoulders.
8. Drive through your heels and extend your legs to rise out of the squat.
9. Transition immediately into a push press by utilizing the momentum from your squat to drive the barbell overhead with your arms. Lock your arms out and stabilize the barbell overhead.
10. Lower the barbell back down to the front rack position, then drop it carefully back down to the floor.
11. Reset your posture and prepare for the next repetition.
12. Perform multiple repetitions of this complex movement to complete one cluster set. Rest briefly between repetitions within the cluster if necessary.
Please remember that this exercise is complex and incorporates several movements. Ensure you have proper technique for each part before attempting a cluster, and consider consulting a fitness professional to guide you through the proper form and execution.
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