How to Do Cluster

Cluster is a full body exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Full body

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Cluster

  1. 01Set up with your feet hip-width apart and the weight on the floor.
  2. 02Clean the weight to the front rack position while simultaneously dropping into a full squat.
  3. 03Drive upward explosively from the bottom of the squat.
  4. 04Use the momentum from your legs to press the weight vertically overhead.
  5. 05Lower the weight back to the floor with control to reset for the next rep.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Cluster

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.
  • Core Stabilises the spine and transfers force.
  • Quads Extends the knee, driving squats, lunges and jumps.
  • Front delts Raises the arm forward and overhead.
  • Biceps Bends the elbow and curls weight toward the shoulder.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

The transition from the squat to the press must be one continuous explosion to utilize leg drive.

Same coaching engine used inside the A90 app

05 / FAQ

Cluster questions

What muscles does Cluster work?

Cluster is catalogued as a full body exercise in A90 Training Club, with the full body as its primary muscle group.

How do you do Cluster correctly?

Set up with your feet hip-width apart and the weight on the floor. Clean the weight to the front rack position while simultaneously dropping into a full squat. Drive upward explosively from the bottom of the squat. Use the momentum from your legs to press the weight vertically overhead. Lower the weight back to the floor with control to reset for the next rep.

What is the A90 coach tip for Cluster?

The transition from the squat to the press must be one continuous explosion to utilize leg drive.

Is Cluster suitable for beginners?

Cluster is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Cluster?

No. Cluster is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes cluster into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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