Tips From The 4 Hour Body Kettlebell Swing

k0nni Says:

Feb 19, 2012 - Hi Tim, my apologies in advance for my english. I bought your book and thought of doing the kettle bellworkout. But while following your explanations in mind and now watching your video one question occurs for me as a physiotherapist. Since I can hyperextend my knees for me the thrust looks like somewhat heavily damaging to the joint structures. I have a solid quadriceps so I don't fear this very much but have you noticed or heard of any kind of problem with that?

insideoutfarmington Says:

Jan 1, 2012 - Hey, Tim, I just want to make sure I understand the alternating A - B workouts for gaining mass (over the 28 days), 1. that you mean to only do ONE set of each workout, and 2. That 5/5 count means five seconds down and five seconds up. And that's ALL you do for that workout day, until your next alternate day.

4hourlife Says:

Nov 25, 2011 - @animejoao I started out with three days, then two, then one day per week. I added a door jam pull up bar and kettlebell swings which I use at home to do some PRN cross training. The rest is running, biking, surfing etc. etc. But if you like the gym and have the time I think two days would be just fine, and you will get some benefit out of this. It really depends on your schedule and what other activities you like to do.

animejoao Says:

Nov 22, 2011 - i forgot to ask, do you think that training 2 times per week occam just like tim ferriss say its better than training just 1x per week as described in body by science its better or more efficient than another, or does tim ferris split the training in two days so that way you don feel like you are not training in the right way, in the book says that its because this way can be more intense and i was wonder about that, if i was going to do just two exercises would be more intense. i wonder

animejoao Says:

Nov 22, 2011 - wow, i didnt think that i was doing the same kind of workout, for some reason i always tought that kettlebell was just like cardio, then i have just another question and if i can no longer use kettlebell swings everyday because its strenght training and we need recovery time for that, but can i use kettlebell swings with tabata for cardio training everyday like 3 rounds per day, if i start doing tabata would that damage my muscle gain obtained with occam so many workouts so little time haha

4hourlife Says:

Nov 21, 2011 - @animejoao Absolutely, in fact I put together a variation of Occam's Protocol using optional kettlebell swings.. I call it THE BIG 8 WORKOUT and it is what I do once a week. I posted it on the blog but was unable to link to it here. Just search Big 8 Workout.

animejoao Says:

Nov 19, 2011 - helo guys recently i am using occam protocol to train once per week but i wonder if i can play with the kettlebell to and if this kettlebell workout will not stop the benefits of occam, should i only train occam or its okay to play with kettlebell swings once a week to, does kettelbell works in the same way that weight lifting does or can i use kettlebell just like a regular sports just to spend some energy and not as weightlift routine. thanks

4hourlife Says:

Nov 19, 2011 - @DeanMouz Sorry I did not see you had left a comment.... To Answer: yes and no.. how heavy is your kettlebell? Your hip flexors do attach to your lower spine so sometimes this can cause low back pain even if you are doing it correctly. But it also could be from poor mechanics. Start with a low weight until you get the hang of it an then build up. This will give your muscles time to get acquainted with the exercise as well.

4hourlife Says:

Nov 19, 2011 - @missnars87 you are probably not thrusting up with your hip flexors and may be using your upper body and back extenders to complete the swing. You should be in a squat position, start swinging like a pendulum (not hunched over) and then as you build momentum thrust your pelvis forward and up. The first several days of this I also had back pain, but I could tell when I was doing it better as this subsided. Send us a video of your swing and maybe I can help.

missnars87 Says:

Nov 19, 2011 - I've bought the book and-followed this vid. I've been doing it and is it supposed to feel a little bit like a squat!? I'm also noticing a weeny bit of pain in my lower back I'm sure I'm doing something Wrong. the thing I don't understand is in the book it says something about this helping your arms but I Dont see it that much. Again im sure I'm doing this Wrong

jasthom1967 Says:

Oct 26, 2011 - @barkaleta Hi, I'm a reasonable fit 6ft 180ibs adult male who has used kettlebells before I read 4H body. I use a 8kg warm up weight & 16kg for my workout for up to 50 reps. If Tim Ferris can do 70 reps with a 24kg weight, he is really strong IMHO. Start small, just a suggestion.

DeanMouz Says:

Oct 19, 2011 - I am doing the kettlebell swing for 2 days now, but I seem to have some really small pains in my back,can that mean that I dont do the excersice right?

4hourlife Says:

Sep 28, 2011 - @animejoao You do not need to balance out your meals at all. By spreading it out through the day you will still be getting your mix of macro and mico-nutrients. Just do what comes naturally to you and works with your routine. That is my advice.

animejoao Says:

Sep 26, 2011 - i luv the training method but i have questions about eating, should i balance in every single meal protein+veggie+beans or can i just eat protein in the morning beans in the afternoon and veggies in the evening.

4hourlife Says:

Sep 17, 2011 - @barkaleta you:start with a weight that allows you to do 20 perfect repetitions but no more than 30. In other words, start with a weight, no less than 20 pounds, that you can "grow into.") Tim recommends: men should start with a 20-kg (44 lb) or 24-kg (53 lb) kettlebell and most women should start with a 16-kg (35 lb) or 20-kg (44 lb) kettlebell. I suggest using a T-handle (see this page) to determine your 20-rep swing weight before spending too much.

4hourlife Says:

Sep 17, 2011 - @TigrMchine Absolutely! The more I look at the various exercises with kettlebell swings the more I realize just how many possibilities there are. Although you are limited with just one kettlebell. I would encourage you to browse around or pick up an instructional program specific to the kettlebell. It really is a great workout tool!

TigrMchine Says:

Sep 6, 2011 - I really like the training cues you are using to progress to the basic swing. I had thought of the KB swing as more closely related to a squat until now. One technique question though, why does the RKC favor such a short extension of the hip flexors? And are there swing variants that favor a deep squat for a wider range of hip motion?

barkaleta Says:

Aug 25, 2011 - What weight should a kettlebell be? I'm a small girl and not very strong

4hourlife Says:

Jul 31, 2011 - Have you looked at the Occam's Protocol from the 4 Hour Body? I am currently doing this and it combines 2 days of resistance training with kettlebell swings. I think it is a perfect combination of time training and results from time training. Give it a shot, I think you will never go back!

4hourlife Says:

Jun 23, 2011 - @leslieincali I had the same problem. In fact I ended up pulling a muscle in my back after my first day of K.Bell swings. So I did what you said and placed it more out front. Although once in the movement the Kettlbell moves itself along with your hip snap. This takes time to perfect and God knows I am no where close to perfection. How heavy is your kettlebell to begin with?

4hourlife Says:

Jun 23, 2011 - @animejoao This really depends on your goals, and what your baseline is. Sounds like you have been training hard for some time. I just started doing this single two handed kettlebell swing as part of Occam's Protocol. I used to go to the gym to cross train 3x per week but find with Occam's Protocol the short 20 minute workouts just once every 4'th day are wonderful! Of course still running, swimming etc.. But, I now believe that you no longer need to train so much just more focus and intensity.

animejoao Says:

Jun 22, 2011 - should i train only with kettlebell or could i train multiple programs at the same time for exampe strenght training with pavel with deadlift and muscle building with the kettlebell. the problem is that doing that i am training 6 times per week is still a lot less than i am used to do but i think that i should probably train only three times per week, example two times to build muscle and one to build strenght. does anyone have any ideia about this

animejoao Says:

Jun 7, 2011 - this vid help me a lot. thank you very much.

leslieincali Says:

Jun 4, 2011 - not sure if anyone's reading these. Two questions. I found another vid posted by mstehle1 listing commom mistakes. 1.starting with KB b/n legs. 2. having head raised. My upper back was a bit sore after doing them. Wondering if lowering my head and/or placing the kb out front would help. Thanks! Love the book!

MrMaxwellPower Says:

May 24, 2011 - Thanks for the visual demonstration , Tim. It is time to swing my kettlebell.