.wpb_animate_when_almost_visible { opacity: 1; }
  • Crossfit
  • Run
  • Training
  • News
  • Food
  • Health
  • Home
  • Crossfit
  • Run
  • Training
  • News
  • Food
  • Health
Delta Sport

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

KALSUPerform 5 burpees in one minute and the maximum number of barbell cluster.
LavierPerform 5 barbell clusters, 15 hanging leg raises, and a 150m dumbbell farm walk.Total 5 rounds.
RushRun 800m, 15 burpees and 9 barbell clusters. 4 rounds in total.

Watch the video: 12. Clustering (July 2025).

Previous Article

Maxler iBurn - Fat Burner Review

Next Article

How to lose weight with running workouts?

Similar Articles

Hanging Barbells (Hang Clean)

Hanging Barbells (Hang Clean)

2020
NOW Calcium Magnesium - Two Forms of Mineral Supplement Review

NOW Calcium Magnesium - Two Forms of Mineral Supplement Review

2020
Annie Thorisdottir is the most aesthetic sportswoman on the planet

Annie Thorisdottir is the most aesthetic sportswoman on the planet

2020
DopDrops Peanut Butter - Overview

DopDrops Peanut Butter - Overview

2020
Maxler Glucosamine Chondroitin MSM - Chondroprotective Supplement Review

Maxler Glucosamine Chondroitin MSM - Chondroprotective Supplement Review

2020
Your first hiking tour

Your first hiking tour

2020

Leave Your Comment


Interesting Articles
Sour milk - product composition, benefits and harms to the body

Sour milk - product composition, benefits and harms to the body

2020
Walking in place for weight loss: benefits and harms for beginners exercise

Walking in place for weight loss: benefits and harms for beginners exercise

2020
Beetroot - composition, nutritional value and useful properties

Beetroot - composition, nutritional value and useful properties

2020

Popular Categories

  • Crossfit
  • Run
  • Training
  • News
  • Food
  • Health
  • Did you know
  • Question answer

About Us

Delta Sport

Share With Your Friends

Copyright 2025 \ Delta Sport

  • Crossfit
  • Run
  • Training
  • News
  • Food
  • Health
  • Did you know
  • Question answer

© 2025 https://deltaclassic4literacy.org - Delta Sport