There are few exercises that scream functional fitness like clusters, and you’ve probably heard about it if you’ve been anywhere near functional fitness circles. It’s normal to hear terms like this and know nothing about it. So what is a functional fitness cluster? How can you get into it? We’ll discuss these and more in this article.
First, the short answer.
A functional fitness cluster is a combination of two extremely popular functional fitness movements, the clean and the thruster, into one. This makes for a more efficient and exerting workout that combines the benefits of its component movements.
Now for the long answer. We’ll talk about functional fitness clusters, including why and how to do them, but let’s start at the beginning.

What is a Functional Fitness Cluster?
What is a cluster in functional fitness? It’s a combination of two popular functional fitness movements, the clean and the thruster, to create one full body exercise, hence the name cluster. It can benefit everyone, but it’s a particularly good way to prepare athletes for various sports.


When you combine a clean and a thruster, you get a brand new cluster exercise. Instead of going up after successful the catch with the clean, just go straight into a thruster performing front squat combined with push press.
You can also use kettlebells and dumbbells to do a cluster. Start by lifting your kettlebell or dumbbell from the floor and doing a clean. Unlike the barbell clean, where you catch the barbell in a squat, the kettlebell or dumbbell clean often involves lifting the weight directly to your shoulder while standing up.


Muscles Worked
In your starting position, your arms, back, glutes, quads, and hamstring all work to get the barbell off the floor. As you get to your hips and explode upwards, your arms, back, and glutes are fired up again, then nearly all the muscles in your legs kick into gear as you settle into the catch position and drop into a squat.
- Back
- Glutes
- Hamstrings
- Quads
- Core
- Shoulders
- Triceps

3 Benefits: Why Do Cluster?
1. Improved Performance
2. Improved Technique
3. Faster Results

3 Functional Fitness Cluster Workouts
Now that you know why you should do clusters, you might be wondering how to add it to your workout routines. There are some workouts featuring functional fitness clusters that have already been designed for you. Let’s have a look at some.
1. Functional Fitness Novem Conditioning WOD
This workout is designed to be as straightforward as possible. It involves only two movements:
10 Rounds for Time
- Clusters × 10 (135/95 lb)
- Hand release push-ups × 15
*The first weight is always for men, and the second for women.
It’s simple enough to understand but quite effective in practice. It helps build endurance and agility.
2. Functional Fitness Midtown WOD
This workout is a bit more intense than the last one. It involves:
1. Thrusters (from the rack)
2-2-2-2-2
2. 5 Rounds
- Clusters × 3 (185/125 lb)
- Toes to Bar × 15
- Double Unders × 30
3. Functional Fitness Monrovia OTM WOD
This workout starts with 10 minutes of clusters, then moves into DB power cleans, push-ups, and lateral plate jumps.
EMOM for 10 minutes
- Clusters x 2 (Moderate)
Immediately into:
AMRAP for 10 minutes
- DB hang power cleans ×10 (35/20lb)
- Push-ups × 10
- Lateral plate jumps × 20
*EMOM means “every minute on the minute”.
*AMRAP means “as many reps as possible”.
It’s only 20 minutes long but carries a huge potential for muscle development.

How to Prevent Injury While Performing a Functional Fitness Cluster?
Clusters for functional fitness involve two compound movement exercises. This makes them quite complex and could lead to injury if you’re not careful. Here are some tips to help you stay safe as you perform clusters.
1. Start slow
As eager as you may be to start lifting heavy and get that shredded body, it’s better to start slow with a workout like a functional fitness cluster. Remember that it is not only a compound movement exercise but a combination of two!
Lifting too heavy or going straight into the full movements could result in injury simply because you are not ready for that level. You must have mastered the form and technique by breaking it down into the sub-movements. You also want to make sure you’re not lifting weights you can’t handle. Safety is the most important thing in any exercise, so please take it easy.
This is the combination of 2 or 3 ( clean, thruster or clean, front squat, push press) movements depending how you look at it. Break it down into these components and check which exercise allows you to lift the least weight.
Be sure to not use more weight with that cluster than you would with the weakest component separately. Otherwise it would be seriously unwise and a potential recipe for injury.
2. Stick to proper form and technique
As with any workout, form and technique are at the heart of the safety and effectiveness of your movements. The best way to master the proper form and technique of the cluster is to break it into several component movements and master those first.
You can then proceed into the complete movements with lighter weights, then reach for the stars once you have it nailed down.
3. Use a weightlifting belt When Needed
If you’ve mastered the right form and technique for your exercise, you can also use weightlifting belts. They’re a piece of gym equipment used by lifters to support the lower back during exercises.

Weightlifting belts help strengthen your core by providing a wall for your abs to push into, hence building up intra-abdominal pressure. This increases your ability to support more weight and reduces the stress on your spine. Lifting belts also lock your back in perfect form and prevent it from hyperextending as you work out.
Make sure you don’t get too dependent on the belts, though. It’s important that you learn to build up your core muscles to advance your development.
WBCM’s nylon weightlifting belt is a versatile, high-quality belt that is both comfortable and supportive. It’s made of durable nylon so it offers the right balance of rigidity and flexibility. The self-locking system is secure and makes it easy to find the perfect fit.
The belt itself is lightweight, breathable, and there’s no need to break it in like it’s usually the case with leather ones – it’s comfy right out of the box. The belt is available in 4 colors and 5 sizes, so if you want to stand out with a hot pink belt at the gym, you can do that!
FAQ
What’s the difference between a cluster and a thruster?
What’s the use of clusters?
Conclusion
The functional fitness cluster is a hybrid exercise/movement that combines two compound exercises – the thruster and the clean to form one super effective exercise. It lets you do more work in less time so it will be challenging.
Now I’d like to hear from you. Have you seen the cluster being performed before? Does it sound like something you’d want to try? Have I skipped anything? Let’s talk in the comments!
References:
- Elizabeth Quinn “Should You Use a Weight Belt for Lifting?” Very Well Fit, https://www.verywellfit.com/the-proper-use-of-belts-during-weight-training-3119447 (accessed July 22nd, 2024)
- Guy Haff, S.J. Burgess, Michael Stone, “Cluster training: theoretical and practical applications for the strength and conditioning professional,” Professional Strength and Conditioning 12 (2008): 12-17.
- Jane Chertoff “How to Add Compound Exercises to Your Workout Routine,” Healthline, https://www.healthline.com/health/fitness-exercise/compound-exercises (accessed July 22nd, 2024)
- Kirsten Nunez “The Best Core Exercises for All Fitness Levels,” Healthline, https://www.healthline.com/health/best-core-exercises (accessed July 22nd, 2024)
- Mayo Clinic Staff, “Weight training: Do’s and don’ts of proper technique,” Mayo Clinic, https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20045842 (accessed July 22nd 2024)
- Photos are made by Torokhtiy Media Team
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