Cluster
Gym Exercise Card
Equipment
The cluster is a compound exercise combining elements of a clean and push press. It targets major muscle groups for strength and power development. This movement is effective for improving functional strength and overall athletic performance.
How to do it
- Stand with feet shoulder-width apart, barbell on the floor.
- Bend at hips and knees to grip the bar with an overhand grip.
- Lift the bar explosively to shoulders, then extend legs and arms overhead.
- Lower the bar back to the shoulders, then to the floor, and repeat.
Muscles worked
Primary Deltoid Anterior Gluteus Maximus Quadriceps
Secondary Erector Spinae Gastrocnemius Hamstrings Trapezius Upper Fibers Triceps Brachii
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