CLUSTER

The complex consists of a clean and push press. In the starting position, we cover the bar, make an acceleration with legs, powerful second pull from 1/3 of the thigh, rotate elbows and set shoulders in the turnover. The back isstraight. After getting up from the squat it is necessary to accelerate the bar with legs and after its complete straightening, one should immediately turn on arms.

The exercise is great for warm-up, as well as for recoveryand technical training, helps to work out the feeling of complete straightening in pull and maintaining the correct position of shoulders, improves the phase of elbow rotation and coordination of legs and arms during the finalpart of the exercise. The recommended period: transitional, preparatory and sometimes competitive. Load: up to 60%, 2-4 sets, 3-6 reps.