Clusters

Exercise clusters is a bunch of two successively performed exercises known in CrossFit: taking a barbell to the chest (in any way convenient for you) and thrusters (throws with a barbell). After each ejection, the bar is placed on the floor, and we begin the next repetition from the original position. During the exercise, the cluster practically works the muscle groups of our body: hamstrings, quadriceps, deltas, spinal extensors, trapeziums and abs. For this reason, it has gained immense popularity in CrossFit.

Today we will look at the following aspects of the cluster exercise:

1. Exercise technique;
2. Crossfit complexes containing a cluster exercise.

Exercise technique

A cluster exercise consists of a sequence of barbell lifts and thrusters. The difference is that after we have made the traster, and the bar is locked in outstretched arms, we return the bar to the floor and repeat the entire movement from the very beginning. In this case, the exercise can be done "in beating" (immediately starting a new repetition), or you can fix the barbell on the floor until the inertia stops completely - choose the option in which you can work as technically and intensively as possible. The exercise cluster is performed as follows:

1. Place the bar in front of you with the bar as close to your shin as possible.
2. Keeping your back straight and exhaling, lift the barbell off the floor and lift the barbell to your chest in any position convenient for you (sitting, half-squatting or standing). The bar should be positioned on the anterior delts and upper pectoral muscles.
   
3. Start doing thrusters - at the same time, start standing up with a barbell, as in front squats, and do barbell shwung, including the deltoid muscles. Lock the barbell on straight arms.
   
4. Smoothly lower the bar down, the movement should be controlled. First, we lower it to the chest, then we put it on the floor, keeping the back straight.
   
5. Do another rep. If you are doing crossfit and your task is to complete the exercise or complex in the shortest possible time, perform the cluster exercise "in bounce", without pause at the bottom point.

Complexes

Watch the video: 12. Clustering (December 2024).