Movement Demo – Cluster

Rogue athlete Jeff Adler demonstrates proper form for a Cluster in this quick and simple movement demo from Rogue HQ.

The cluster is a weightlifting movement which is most commonly used in CrossFit, where a squat clean and thruster are combined into one fluid movement. The barbell (dumbbells can also be used) starts on the floor and finishes overhead.

Benefits

Full body movement combining hinging, squatting and pressing
Can be used to simultaneously develop power, explosive strength and co-ordination
Can be used as a great conditioning tool if the load is light to complete multiple repetitions

Movement Breakdown
Start Position

Feet in between hips and shoulders
Hands are just outside of the legs
Hook Grip – lifter wraps index and middle finger over the thumb, pinning the thumb against the bar
Weight is balanced in mid foot
Flat back and the shoulders are higher than the hips and the hips are higher than the knees – the hips are a little lower in a clean set up when compared to a traditional deadlift set up
Arms are long, the lats are being used to keep the bar close to the legs
Head and eyes are looking ahead just above the horizon.

Execution

Barbell is cleaned into a front squat
Reaching full hip extension before pulling under the bar into a full depth front squat is key
Solid front squat mechanics are required
Drive out of the bottom of the squat, accelerating the taller you get
Violently extend the hips a second time where leg drive accelerates the bar off the shoulders and the arms can then finish the movement by pressing the bar to the overhead position
The legs do not re-bend to assist getting under the barbell
Barbell finishes directly overhead with the arms locked out
If stringing together multiple repetitions, lower the bar to the shoulders, then to the hips, and then to the floor to complete another repetition
Keeping the bar bar close to the body is key

Related Products:
Rogue Ohio Bar – Cerakote:
https://www.roguefitness.com/the-ohio-bar-cerakote

Rogue Bella Bar – Cerakote:
https://www.roguefitness.com/the-bella-rogue-womens-bar-cerakote

Rogue LB Competition Plates:
https://www.roguefitness.com/rogue-competition-plates