Cluster
The Cluster is a high-intensity compound lift that combines a barbell squat clean directly into a thruster. It targets the entire body, specifically the legs, core, and shoulders, to build explosive power and metabolic conditioning.
The Cluster is a technically demanding, full-body movement where fatigue can quickly compromise form. The AI analyzes your recovery metrics (like HRV and sleep) and real-time performance data to adjust load and volume, ensuring you train explosively without risking injury. If your power output drops or RPE spikes mid-set, the app optimizes the remaining reps to maintain the correct stimulus.
Form Cues
- Explode from the floor using your hips
- Catch the bar in a deep front squat
- Keep elbows high in the front rack position
- Drive out of the squat directly into the press
- Lock arms fully overhead with core braced
- Don't round your lower back during the pull
- Don't pause at the top of the squat
- Don't let elbows drop towards your knees
- Don't press the bar forward away from your face
Common Mistakes
- Separating the squat and press movements
- Catching with low elbows
- Rounding the spine during the clean
- Pulling with arms instead of hips
- Hyperextending the back overhead
Muscles Worked
This exercise is a total-body powerhouse that primarily builds explosive strength in the quadriceps and glutes during the deep squat phase. It also heavily recruits the anterior deltoids and triceps for the overhead lock-out, while the core and erector spinae work overtime to stabilize the spine under dynamic load.
Primary
Secondary
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