75 two-handed swings, twice weekly, 53-lb bell
Ferriss describes the minimal kettlebell routine he did from 2005, which he credits with dropping his body fat and boosting his deadlift.
Kettlebell swing minimal routine
- Goal
- Fat loss and posterior-chain strength
- How often
- 2x per week (Mondays and Fridays)
- Session length
- About 10-20 minutes of swings per week
MondayKettlebell swings
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Two-handed kettlebell swing (53 lb) | 1 (or split into several) | 75 total | If 75 not possible in one set, use multiple sets with 60 seconds rest until 75 total |
FridayKettlebell swings
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Two-handed kettlebell swing (53 lb) | 1 (or split into several) | 75 total | If 75 not possible in one set, use multiple sets with 60 seconds rest until 75 total |
Done about one hour after a light, protein-rich breakfast. Later progressed to 50+ reps with a 106-lb kettlebell.
As they described it publicly. Not a training prescription: check with a professional before starting a new program.
“my lowest bodyfat percentage since 1999”Tim Ferriss
Source: The Perfect Posterior: Kettlebell Swings and Cheap Alternatives (article, 8 Jan 2011)