Building a Perfect Posterior (Part 2)

(or lose more than 45 kg [100 lbs]


From Jiu-Jitsu to New Zealand: The Swing with Kettlebells

ketterbell swing

Long before Tim Ferriss met Tracy, he met “The Kiwi” in Buenos Aires, Argentina.

In early 2006, Tim Ferris took a Spanish private lesson in the same cafe where he finished the manuscript of 4-Hour Workweek and Tim Ferriss and his teacher quickly became close friends. This teacher had made elite rugby competitions in New Zealand, but was just as proud, Tim quickly learned, to apply his knowledge in Exercise Physiology to perfect the female posterior.

He told the story to Tim Ferriss drinking a bottle of Catena Malbec. His obsession began when he saw a professional samba dancer in Brazil to put in balance tequila shots on each buttock in a dance club. Deploring the lack of similar scenes in his own country, he went on a mission to find the best exercises for creating buttocks worthy of tequila.

In 2000, he had refined its approach to science. In four weeks, he has led his girlfriend, an ethnic Chinese to have the profile of a surfer. she was voted one of the top 10 sexiest girls on 39 000 students at the University of Auckland. Total time: four weeks. The other students constantly asked how she had lifted her buttocks so high.

If the Kiwi could have answered for her, he would have said, “Adding repetitions and weights for the Swing”.

In 2005, the interest of Tim Ferriss for kettlebells was invigorated, he returned to the United States from Argentina and bought a 53 lbs kettlebell (24 kg). Tim Ferriss has done nothing more than a set of 75 swings one hour after a light breakfast, rich in protein, twice a week on Mondays and Fridays. At first he couldn’t do 75 reps in a row, so he multiplied sets with 60 seconds rest between until he totaled 75.

Total time to swing all week was 10-20 minutes. Tim Ferriss didn’t want to try put in balance some tequila on his buttocks. He wanted abs. In six weeks, he was at his lowest bodyfat percentage since 1999.

tim ferriss muscle

2005: Swing minimalism.

The weekly training schedule of Tim Ferriss was so light that it would make laugh athletes who follow the conventional standards. He also took ice baths of 10-20 minutes (two ice packs purchased at a gas station) on Mondays, Wednesdays and Fridays.

DAY 1 (Monday)

  • High-rep kettlebell 53 lbs (24 kg) swings to at least 75 reps (in the end, Tim Ferriss got more than 150 repetitions in one series)

  • Slow myotatic crunch (next chapter) with max weight x 10-15 reps slow

DAY 2 (Wednesday)

Tim Ferriss alternated these two exercises for a total of 3 sets x 5 reps each. He took two minutes to rest between all series and thus has had at least four minutes to rest between the same exercise (eg dumbbell press, wait two minutes, Row, wait two minutes, dumbbell press, etc.):

  • Iso-lateral incline bench press with dumbbells

  • Row “Yates” with EZ bar (palms up and bent at the waist about 20-30 degrees)


  • Reverse « drag » curl uses a bar with a diameter twice the diameter than a standard barbell (Tim Ferriss put the weights on a pipe that he bought and secured with $ 5 pinch clamps): 2 sets of 6 reps, rest three minutes between sets.

Day 3 (Friday)

  • High-rep kettlebell 53 lbs (24 kg) swings with a minimum of 75 rep

  • Slow myotatic crunch (next chapter) with max weight x 12-15 reps

  • All other week: swing one arm with the kettlebell minimum 25 reps on each side

Tim Ferriss should add that he was often careless, often adding one to three extra rest days between sessions. It didn’t matter.

Although Tim Ferriss has added some extras for other reasons, the king of exercises – two swing arm with the kettlebell – is all you need for impressive changes. Here are some guidelines (later):

  • Stand with your feet (6-12 inches (15.2-30.4 cm ) larger than your shoulders width on each side, each foot pointed outward about 30 degrees. If your toes pointed straight ahead at 12:00 on a clock, your left foot would be 10:00 or 11:00 and your right is at 1:00 or 2:00 p.m. (13:00 or 14:00).

  • Keep your shoulders pulled back (retracted) and down to avoid rounding your back.

  • The downward movement (backswing) is a sit-on-a-chair movement, not a movement squatting-down movement.

  • Do not let your shoulders be in front of your knees at any time.

  • Imagine having a piece between your buttocks when you push your hips forward. This should be energetic and it should be impossible to contract your ass more. If your dog’s head gets in the way, it should be as thin as a paper sheet.

Michelle Obama’s arms. Tracy is lighter of 100 lbs (45 kg), showing a perfect shape with the kettlebell swing.

tracy reifkind swing workout


Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.