Cluster

Expert Advice

Focus on a smooth transition from the clean to the thruster. Practice the clean and the front squat separately to perfect your form.

Begin with a barbell on the ground and stand with feet shoulder-width apart.
Perform a clean by pulling the bar up to your shoulders.
Once the bar is at your shoulders, descend into a front squat.
Drive up from the squat and use the momentum to press the bar overhead.
Lower the bar back to your shoulders and then to the ground to complete one repetition.

Primary

Quads15%

Biceps10%

Forearms10%

Shoulders15%

Calves10%

Glutes15%

Hamstrings15%

Chest10%

Equipment

Barbell

Exercise Type

Strength