How to do a Cluster
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Cluster
Workouts with Cluster
Target muscles worked
Instructions for Proper Form
Cluster is a variation of two exercises, the Clean and the Thruster. This compound exercise primarily targets your quadriceps, but also hits a wide variety of muscle groups throughout the body. By performing a Thruster after your Clean, you can get some of the explosive benefits of a Thruster in a way that easily translates to your Clean and Jerk. This is a great exercise for anyone looking to improve their Clean, or develop power in general.
- Stand upright with your feet hip width apart and your shins just in front of the barbell before bending your hips backwards to drop your hands down to the barbell with extended arms. Explosively stand upright by pushing your hips forward and simultaneously raising the barbell up the front of your torso to shoulder height keeping your elbows high. Snap your elbows underneath the barbell to catch the barbell at shoulder height before dropping into a squat. Explosively return back to an upright position before pressing the barbell up overhead. Control the movement back to the starting position.
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Alternative Exercises to Cluster
1. Leg Extension
99.4 mSCORESWAPPED 16 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
- Beginner
- Quads
- Leg Extension Machine
2. Dumbbell Squat
94.1 mSCORESWAPPED 15 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
3. Back Squat
99.3 mSCORESWAPPED 14 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.
4. Hack Squat
90.1 mSCORESWAPPED 11 TIMESHack Squat is a variation of squats that utilizes a specific machine to add resistance. Like other squat variations, this exercise primarily targets your quads. The use of a machine can assist you by redistricting your range of motion more than with the use of free weights, as well as adds more stability to the movement.
- Beginner
- Quads
- Hack Squat Machine
5. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 10 TIMESDumbbell Squat to Shoulder Press is a combination of a Dumbbell Squat and a Shoulder Press. Both pieces of this exercise are compound movements that primarily target the quads and shoulders respectively. Combining these two movements is more than just the sum of its parts. It’s a very functional movement that has tons of practical applications, especially for sports. It’s also a great starting point for anyone looking to build the strength and conditioning needed for more explosive exercises like Thrusters, or eventually Olympic lifts.
6. Machine Leg Press
95.1 mSCORESWAPPED 10 TIMESMachine Leg Press is a variation on the more standard Leg Press. Like the Leg Press, this is a compound exercise that primarily recruits the quadriceps. This is a great exercise for building strength and muscle mass in your quads. The use of a machine doesn’t change anything significant about this exercise, although your positioning may change depending on the machine you’re using.
- Beginner
- Quads
- Leg Press Machine
7. Dumbbell Bulgarian Split Squat
91.4 mSCORESWAPPED 9 TIMESDumbbell Bulgarian Split Squat is a weighted variation of a Bulgarian Split Squat. Like other Bulgarian Split Squats, this exercise is a compound movement that primarily targets your quads. The use of dumbbells allows you to add more resistance to this exercise, without restricting your range of motion and posture as much as using a barbell.
8. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 9 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.
9. Mountain Climber
74.9 mSCORESWAPPED 8 TIMESMountain Climber is a compound movement that involves holding a high plank or push up position, and alternating bringing your legs forward toward your chest. Holding a high plank position will already recruit your core to keep your back straight. By cycling your legs, you add more instability to the movement, as well as increase the intensity of the exercise itself.
- Beginner
- Quads
10. Dumbbell Lunge
97.6 mSCORESWAPPED 8 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.