 If you can't be here, don't mind me, I just got done working out, I also sweat down, did a 20-minute circuit training. We'll get to that someday. Listen, I just want to show you guys and girls the clean today. It's a good exercise. It helps you get to the rack position. And once you get into the rack position, you can just about do anything. You do your cleans, you know, it's a lot of pulls, you know, it's just a good position to get to. Now, mainly when you want to do the clean, I'm going to show you without any kettlebells at first. When you want to do the clean, you want to get your hips back. Just kick your hips out. Come down a little bit of a squat position. Have your thumb facing backwards and the top of your hand facing out. You don't want to be like this, like this, like this. You want to be like this. From this position, you explode from the hips. Don't use your back. If you start getting back problems, then you're doing it wrong. Explode from your hips and kick out. When you get to this position, this is the rack position. Once you're in this position, your hand should be straight. Elbow tucked into your side. I don't want to see people with their elbows out, like this, and a hand like this, you're going to get hurt. From this position, you explode from the hips. You come right up, just like that. That's the rack. The clean. For here, you can do presses. It's really great. Let me show you with the kettlebell now. I got a 12K here. Some people, they like to keep their arms out like this and tighten up their core and everything. It's another plus. Everything's a plus in it. From this position, you're just going to explode from the hips. Now you're in the rack position. Again, from here up. As you come up, you want to take your hand and bring the kettlebell around like this. It should slap into your shoulder here. Not hard. You don't want to bang into your wrist. If it hits your wrist, you've got a weak wrist. You've got to really work on that. From here, just come up, clean. Elbows in, pointing down to the ground, wrist is straight. I don't want to see this stuff. If you start doing this, you're going to have a problem. You want to keep everything in tight. Even from here, arms tight into the chest, explode from the hips. Explode from the hips, suck the core in, and there you have it clean. Get back to me. Let me know how you make out. Have a good day.