Cluster

Cómo hacer el Cluster

1. 1Stand over the loaded barbell with feet hip-width apart and grip it just outside your knees with a hook grip, arms long.
2. 2Brace your core, drive through the floor, and pull the bar past your knees, extending your hips and knees explosively.
3. 3Pull yourself under the bar and catch it in a front-rack position at the bottom of a deep front squat, elbows high.
4. 4Stand up out of the squat, keeping the bar racked on your shoulders and your torso upright.
5. 5Dip your knees slightly, then drive through your legs to launch the bar upward into a press.
6. 6Press the bar to full lockout overhead, with biceps by your ears and the bar stacked over your midline.
7. 7Lower the bar back to the front rack under control, then return it to the floor to reset for the next rep.

Consejos de técnica

• Treat the clean and the thruster as one fluid sequence — ride the catch straight into the squat without a pause.
• Use leg drive, not your arms, to start the press; the dip-and-drive sends the bar up so your shoulders only finish it.
• Keep your elbows high in the front rack to hold the bar on your shoulders and protect your wrists.
• Drop the load and master the squat clean and the thruster separately before combining them heavy.
• Reset your brace and grip on the floor between reps when going heavy, and bail the bar forward if you lose the lockout.

Errores comunes

• Pressing the bar with the shoulders before the legs drive, which wastes leg power and stalls the rep overhead.
• Catching the clean with low elbows, which lets the bar slip forward and rounds the upper back.
• Cutting the front squat short and pressing from a quarter squat, which cheats the rep and reduces the training effect.
• Letting the torso pitch forward out of the squat, which dumps the bar forward and strains the lower back.
• Finishing the press with the bar in front of your head instead of stacked over your midline, leaving the lockout unstable.

Preguntas frecuentes