GO Green Fit: Muscle Clean, KB Swing

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There is a whole lot of crossfit happening in this Instagram video from our go-to fitness trainer. He combines three exercises — 6 muscle clean reps, 12 kettlebell swings, and 9 knees-to-elbows — for a workout that attacks more of your body and tests your strength. But the real kicker is that this entire workout has a time cap of 20 minutes, with sets completed every 2 minutes. Whether you think you are up for the challenge or not doesn’t matter. What matters is trying and exceeding your own expectations.

When performing the muscle cleans, keep your focus on your hips. It is a common misconception that you should or have to squat when performing muscle cleans. This isn’t the case. Like a lot of lifts in crossfit, it’s all about your hips and your waist doing the heavy lifting. The bar should feel almost weightless when it reaches your shoulders. Following this exercise with KB swings and knees-to-elbows with be torture in the best way for your lower back.

Watch the video below to see the trainer perform muscle cleans and KB swings. What are you thoughts on this combination of exercises? Are muscle cleans your preferred power lift? Let us know in the comments below, or by tweeting us @underwearexpert.