0 4 Hour Body Kettlebell

Comrade Kettle
The USSR / Russia is famous for inventing wonderful innovations such as decimal currency, Vodka, the foam fire extinguisher & the ubiquitous AK-47 assault rifle but one of the "Bear's" most populist creations is the "Girya" or "kettlebell

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Like its more silly relative the "dumb bell" the kettlebell is an exercise tool that emerged from the Russian countryside as a counter balance for grain weighing purposes. Cast iron in nature with a handle (and no sprout) the farmers began to use it for exercise purposes & it began to take pride of place in gyms across the eastern bloc & then the world.
The kettlebell is utilised for high intensity, interval training (eg Crossfit) & the design of the red kettle has the weight mass displaced from the handle extending beyond your hand. In doing this the weight is constantly pulling against you so it requires great coordination & considerable strength to initiate the required movement. Net result, your whole body has to work & work damn hard.
The kettlebell employs the whole body, engaging numerous muscles simultaneously which helps develop the hips, trunk & core. Many of the exercises utilise a "swinging movement" (mimicking axe & shovel work) & kettle exercises provide a great combination of strength, flexibility & cardiovascular training.
The King Of Exercises
The "4HB" regime considers the two armed (double hand) kettle swing to be the "jewel" of all exercise activities, a simple full body workout that activates all the right systems with an elegant simplicity. Ferriss recommends that men start with a kettle bell weighing between 20kgs to 24kgs & that women begin with a kettle bell 16kg to 20kgs in weight.
Preparation & Process
Your feet should be placed about 20cm outside your shoulders with your left foot facing 10.30 & your right foot facing 1.30. Now retract your shoulders, pulling them back, your shoulder blades should be drawn together & ensure you DON'T round them throughout the exercise.
The kettlebell starts on the ground between your feet & you grip it with both hands your arms operating in unison. (note accompanying photo set) Bend your knees to pick up the bell, DON'T lift with your back.
Now that you are upright swing the bell forward to develop momentum & then bend your knees & sit back like on a chair to create a backswing. Hold your core in tight & keep your back straight (no caterpillar backs). Once the bell has swung between your legs drive your legs upwards to create the forward inertia & use your arms to drive the bell towards a horizontal position just below your eye line. That's one repetition.
At no point do your shoulders ever go in front of your knees & I reiterate the core must be held firm to protect you lower back whilst your back must be straight & fixed in place to maintain the required form. Now you are in motion you are creating a swinging pendulum movement that must be smooth & strong to have the desired impact.
Do Stop Once You Get Enough
The idea is to get your set volume up to 75 repetition s but you start by working on achieving 20 repetitions whilst holding perfect form. As you develop you can increase the kettle bell weight or just keep increasing the repetition rate but remember perfect form facilitates the optimum results & reduces the chances of injury. Also keep the MED philosophy top of mind. "Minimum Effective Dose" means we don't over train, we ascertain the minimum exertion required to get the greatest results. Given this the "4HB" recommends you engage in this exercise protocol after breakfast (an hour or so) twice a week, no more.