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The Swing!: Lose the Fat and Get Fit with This Revolutionary Kettlebell Program
Join the kettlebell revolution and swing your way into a fitter, trimmer body—one you’ll keep forever. Self-made fitness guru Tracy Reifkind has a self-made physique, working off 120 pounds after harnessing the extraordinary power of kettlebells (as featured in Timothy Ferriss’s The 4-Hour Body ). Now, Tracy delivers a power-packed exercise, diet, and lifestyle program for rapid but sustainable weight The Swing! Reifkind’s program promises dramatic results in just two half-hour sessions each week—that’s just four hours a month! There are no gimmicks Reifkind offers strong coaching on developing a winning mindset and a protein-focused, transformational eating plan, and reveals the evidence of her own low-cost, no-gym-membership success story. The Swing! packs the power to teach, to inspire, and to help you break through to your real, ideal body.
- GenresNonfictionFitnessHealth
256 pages, Hardcover
First published January 3, 2012
142 people are currently reading
116 people want to read
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Displaying 1 - 30 of 34 reviews
April 18, 2012
As someone who has also lost over 100 pounds, I was happy to read a book written by another "big loser." The author lost 120 pounds by using kettlebells and the book is about that. The type is big and there isn't a ton of new information in the book, but she talks a little about her history and how she lost the weight. There is a section on instructions for kettlebells and workouts you can do on your own, complete with photos. There's a chapter on food and recipes, as well.
I've done kettlebell workouts before and enjoyed them and I think the book is beneficial to newbies.
However, there were things that annoyed me about this book. First, the book is written as if she's an expert, except that the "facts" she presents do not have annotations citing where she got her facts. I wanted to see where she came up with the "Fact" that women should eat only 1200 calories a day. (I've seen a nutritionist and was told 1200 is too low for most people, especially for active people.)
Second, she was very anti-gym. She belittles gyms, people that workout in gyms, she claims that cardio is worthless, that lifting weights creates "bulky" and awkward looking muscles on women and then says she can do kettlebell workouts 3 times a week for 20-30 minutes and be good. Well, good for her. *I* actually had great success losing weight in a gym and I see no problems with any of it. I swim, bike, run because I LIKE it. I lift weights because I like it. Who cares if it's not the most efficient way to exercise? If someone enjoys doing an activity, I say go for it. Physical activity of any kind of crucial for healthy living.
Lastly, the book felt gimmicky. She used a lot of buzz words like "Rapid Weight Loss" etc etc and that turned me off. It took almost 2 years of hard work and dedication for me to lose 110 pounds and it's a major turn off to see books/magazines that say "LOSE 50 pounds in 1 month!" etc.
I've done kettlebell workouts before and enjoyed them and I think the book is beneficial to newbies.
However, there were things that annoyed me about this book. First, the book is written as if she's an expert, except that the "facts" she presents do not have annotations citing where she got her facts. I wanted to see where she came up with the "Fact" that women should eat only 1200 calories a day. (I've seen a nutritionist and was told 1200 is too low for most people, especially for active people.)
Second, she was very anti-gym. She belittles gyms, people that workout in gyms, she claims that cardio is worthless, that lifting weights creates "bulky" and awkward looking muscles on women and then says she can do kettlebell workouts 3 times a week for 20-30 minutes and be good. Well, good for her. *I* actually had great success losing weight in a gym and I see no problems with any of it. I swim, bike, run because I LIKE it. I lift weights because I like it. Who cares if it's not the most efficient way to exercise? If someone enjoys doing an activity, I say go for it. Physical activity of any kind of crucial for healthy living.
Lastly, the book felt gimmicky. She used a lot of buzz words like "Rapid Weight Loss" etc etc and that turned me off. It took almost 2 years of hard work and dedication for me to lose 110 pounds and it's a major turn off to see books/magazines that say "LOSE 50 pounds in 1 month!" etc.
July 8, 2019
I admire what Tracy has done — going from 250 pounds to a buffed 130 pounds *and* keeping it off for more than a decade — immensely. I "met" Tracy in Tim Ferriss' book The Four Hour Body. I bought some kettlebells and have been swinging them regularly.
The kettlebell information prompted me to buy this book. Tracy is a good educator. Particularly comforting: You'll never have to do a crunch again. The swing opens you up, broadens your chest, pulls your shoulders back and strengthens your back. What's not to like?
Tracy is a vocal proponent of the energy balance theory (Calories In, Calories Out); some of her sentences made me cringe: It's all about the calories and because weight loss comes from creating a calorie deficit... [Dr. Jason Fung writes that it is not about the calories; it's about the hormones, particularly insulin.]
OK. I see the irony. Reader in a stall with 50 pounds to lose critiques ideas of author who used the "wrong" way to lose weight. I need constant constant reminders that each person is unique, and there are a multitude of ways to slim down. Besides, a close reading will reveal that Tracy ate within a 7 hour eating-window, although she never uses those words.
I identify with her desire to eat a great quantity of food; I am slightly embarrassed at how much food I can consume. Her remedy is making vegetables the foundation of any meal. I like her idea of making cabbage the basis of a salad instead of lettuce.
The kettlebell information prompted me to buy this book. Tracy is a good educator. Particularly comforting: You'll never have to do a crunch again. The swing opens you up, broadens your chest, pulls your shoulders back and strengthens your back. What's not to like?
Tracy is a vocal proponent of the energy balance theory (Calories In, Calories Out); some of her sentences made me cringe: It's all about the calories and because weight loss comes from creating a calorie deficit... [Dr. Jason Fung writes that it is not about the calories; it's about the hormones, particularly insulin.]
OK. I see the irony. Reader in a stall with 50 pounds to lose critiques ideas of author who used the "wrong" way to lose weight. I need constant constant reminders that each person is unique, and there are a multitude of ways to slim down. Besides, a close reading will reveal that Tracy ate within a 7 hour eating-window, although she never uses those words.
I identify with her desire to eat a great quantity of food; I am slightly embarrassed at how much food I can consume. Her remedy is making vegetables the foundation of any meal. I like her idea of making cabbage the basis of a salad instead of lettuce.
December 21, 2020
This is a good overview of using a kettlebell for weight loss. I didn't think the diet and cooking section was as helpful since I already cook real food and know how to chop vegetables. But for using the kettlebell it's a good start.
June 28, 2013
Reifkind's sections on kettlebell exercises are great if you are beginning a kettlebell exercise program or considering using kettlebells to supplement your existing fitness program. However, the exercises start around page 89. So...unless you are beginning exercise (at all) and starting from a point of obese slavery to food, the first sections of the book won't help you at all, though you might find the material an easy and interesting read.
The Swing contains several chapters on nutrition and meal planning, including recipes. This material is all good, and serves its place in Reifkind's holistic approach to fitness. (I love her idea that overeating is the aberration--that we should consider dieting normal and indulgences the departure from the norm). Personally, I would have preferred the pages be dedicated more to kettlebells than eating, but other readers might really appreciate the nutrition section.
The Swing contains several chapters on nutrition and meal planning, including recipes. This material is all good, and serves its place in Reifkind's holistic approach to fitness. (I love her idea that overeating is the aberration--that we should consider dieting normal and indulgences the departure from the norm). Personally, I would have preferred the pages be dedicated more to kettlebells than eating, but other readers might really appreciate the nutrition section.
August 11, 2015
As a diabolical fan of Pavel Tsatsouline and Dan John and Josh Hillis, it is great to see a woman in the ranks of the StrongFit/RKC world.
There have been a lot of woman in the ranks actually, but not a middle aged, out of shape, 200 lb woman who changed her life with the love of a kettle bell. Tracy is a one of a kind. A powerhouse who leads and guides gently and shows that it can be done.
I love the way she models this behavior:
"No, you're not too old. Yes, it is possible to feel better than you have ever felt and do it in a way that makes sense to you."
I won't go so far as to say this book is full of new and exciting kettlebell things, but what it is full of is humor and grace, kindness and encouragement. It can get a tiny bit (a lot) redundant and the editing could have been tighter (oh, so much tighter), but I love this book for what it is and what it offers,
Buy one for your sisters, one for your mom, one for both of your gramma's.
There have been a lot of woman in the ranks actually, but not a middle aged, out of shape, 200 lb woman who changed her life with the love of a kettle bell. Tracy is a one of a kind. A powerhouse who leads and guides gently and shows that it can be done.
I love the way she models this behavior:
"No, you're not too old. Yes, it is possible to feel better than you have ever felt and do it in a way that makes sense to you."
I won't go so far as to say this book is full of new and exciting kettlebell things, but what it is full of is humor and grace, kindness and encouragement. It can get a tiny bit (a lot) redundant and the editing could have been tighter (oh, so much tighter), but I love this book for what it is and what it offers,
Buy one for your sisters, one for your mom, one for both of your gramma's.
March 26, 2018
I read this book to learn how to swing a kettlebell correctly, and I got that, plus Tracy's inspirational personal transformation story of how she lost 120 lbs. I wasn't really interested in the diet plan, but just skimming through it, it seems a bit restrictive to me. And intermittent fasting may be all the rage, but it's not for everyone. I don't really believe in "cheat days" either. However, the basic advice is sound - eat real food, not processed, heavy on the vegetables. As with all books of this type, take from it what works and makes sense to you, and leave the rest.
July 4, 2012
Kettlebell training is unparalleled when it comes to efficient toning and strengthening. Tracy's book (and her blog) provide quick exercises to pump up your metabolism and get into shape.
KB swings are actually fun! I dislike exercise but I have to say it is difficult to be bored when using swings.
Tracy's weight loss and shape up are inspiring and I hope to meet my own goals using her program.
KB swings are actually fun! I dislike exercise but I have to say it is difficult to be bored when using swings.
Tracy's weight loss and shape up are inspiring and I hope to meet my own goals using her program.
April 26, 2012
Unfortunately, I should have read more about this book before I got it. I read it in a day and have passed it on. It is not a book of innovative kettlebell techniques at all, which is what Tracy is really known for. She has come up with so many new things to do with Kbs, few of them are in this book. But maybe she has another book in her future given how much information she has posted on line.
February 1, 2014
The information on how to properly swing a kettlebell was excellent. Some of the sample exercise programs were also useful. But (as usual in books like these) the food and nutrition sections were useless.
December 21, 2024
This book was motivating and inspiring. The author lost a tremendous amount of weight through kettlebells and changing her diet.
Here are some of my favorite quotes.
Aerobic and Anaerobic Benefits
“You get two workouts in one. The kettlebell swing is both aerobic and anaerobic, so you get strength and cardio in one workout. The result is an unmatched potential for cardio conditioning and fat loss. Unless you start running an hour of six-minute miles or climbing up a hill on skis, you won’t find a higher caloric burn.”
Caloric Burner
“… the kettlebell swing burns more calories than any other physical activity except for uphill cross-country skiing—and who does that?
The swing combines strength training and cardio fitness, and it gave me something I never had before: cardio strength endurance … oh, and some killer shoulders, arms, and abs! You won’t get all that from a StairMaster.”
Caloric Intake
“Forget everything else you’ve been told; it’s all about calories. Make no mistake; it’s pure science. If you eat fewer calories than you burn on any given day, you will lose weight.”
Kettlebell versus Weights
“The kettlebell is a form of weight-resistance training. Like strength training done with standard weights (dumbbells, barbells, and so on), it uses gravity to place a challenge on your muscles. As you lift a weight or swing a kettlebell through the air, gravity is trying to bring the weight back down to the ground— when you use your muscles to oppose this force, you demand your tissues get to work. And when muscles are worked, they break down and rebuild, and with each workout they become stronger, denser, more efficient calorie-burning machines. The kettlebell is one of the most effective forms of weight-resistance training because it operates on multiple planes— unlike traditional strength training, where the movements are static and fixed in nature, the kettlebell creates a dynamic movement that forces you to create and resist momentum. This engages and strengthens more muscle tissues at one time, which allows you to efficiently build fat-burning muscle and create beautiful tone faster than with other methods.”
In it for Life
“A diet stops working when the diet stops, and most dieters choose the wrong diet, and therefore stop dieting. Few dieters maintain their weight loss, and they often end up heavier than they were before they started dieting. So how do you avoid that fate? Don’t look at dieting as a vacation from overeating, look at overeating as a vacation from dieting.”
Multi-Muscle Workout
“When you begin with the swing, you will become reacquainted with your body instantaneously. The motion itself engages just about every muscle on your body, from your triceps to your inner thighs to the many muscle fibers that make up your core. This doesn’t even count the cardiovascular challenge that will kick in within seconds and spike your oxygen intake, invigorating your cells and muscle tissues and improving blood circulation.”
Permanent Lifestyle Change – not a Temporary Fix!
“A big mistake many people make is that when they start a diet and exercise program, they fail to see it as a permanent lifestyle change. That was a mistake I made for years—all the diet and exercise methods I tried were just temporary fixes that never really became a part of my regular life. They came and went like passing trends tend to do, and my weight responded in kind, fluctuating and then flatlining at fat.”
Taking Full Responsibility
“The act of blaming something other than ourselves for what goes wrong is casually encouraged in our culture, so much so that we often don’t even bother to consider another explanation for our predicament. Even most of the weight-loss books out there will play into your desire to find a scapegoat … it’s carbs; it’s fat; you’re not doing enough cardio; you’re not eating enough whole grains; you’re eating the wrong foods for your body type. No one seems to want to say the one true thing, which is that it’s your fault. You are responsible for the shape you’re in. You are eating more calories than your body needs, and your body is storing them as fat. It wasn’t until I accepted this fact that I was able to create a profound change in my life.”
“If there is one influence that will keep you from losing that first pound, it is continuing to blame your weight on anyone or anything other than yourself. Then, of course, for every excuse out there, there is a person who has beaten it. Ultimately, your body will not change until you change your habits and behavior. I’ve created a few rules that will help you set these changes in motion.”
“You put yourself in control of your health by taking two important steps: First, you recognize that you have the power to choose what you put in your mouth. Second, acknowledge that you have the ability to determine how much you exercise and to devise a program to attain your goals. This is a no-brainer, but it brings us back to the golden rule of change, which is that to create change, you must first accept control.”
Here are some of my favorite quotes.
Aerobic and Anaerobic Benefits
“You get two workouts in one. The kettlebell swing is both aerobic and anaerobic, so you get strength and cardio in one workout. The result is an unmatched potential for cardio conditioning and fat loss. Unless you start running an hour of six-minute miles or climbing up a hill on skis, you won’t find a higher caloric burn.”
Caloric Burner
“… the kettlebell swing burns more calories than any other physical activity except for uphill cross-country skiing—and who does that?
The swing combines strength training and cardio fitness, and it gave me something I never had before: cardio strength endurance … oh, and some killer shoulders, arms, and abs! You won’t get all that from a StairMaster.”
Caloric Intake
“Forget everything else you’ve been told; it’s all about calories. Make no mistake; it’s pure science. If you eat fewer calories than you burn on any given day, you will lose weight.”
Kettlebell versus Weights
“The kettlebell is a form of weight-resistance training. Like strength training done with standard weights (dumbbells, barbells, and so on), it uses gravity to place a challenge on your muscles. As you lift a weight or swing a kettlebell through the air, gravity is trying to bring the weight back down to the ground— when you use your muscles to oppose this force, you demand your tissues get to work. And when muscles are worked, they break down and rebuild, and with each workout they become stronger, denser, more efficient calorie-burning machines. The kettlebell is one of the most effective forms of weight-resistance training because it operates on multiple planes— unlike traditional strength training, where the movements are static and fixed in nature, the kettlebell creates a dynamic movement that forces you to create and resist momentum. This engages and strengthens more muscle tissues at one time, which allows you to efficiently build fat-burning muscle and create beautiful tone faster than with other methods.”
In it for Life
“A diet stops working when the diet stops, and most dieters choose the wrong diet, and therefore stop dieting. Few dieters maintain their weight loss, and they often end up heavier than they were before they started dieting. So how do you avoid that fate? Don’t look at dieting as a vacation from overeating, look at overeating as a vacation from dieting.”
Multi-Muscle Workout
“When you begin with the swing, you will become reacquainted with your body instantaneously. The motion itself engages just about every muscle on your body, from your triceps to your inner thighs to the many muscle fibers that make up your core. This doesn’t even count the cardiovascular challenge that will kick in within seconds and spike your oxygen intake, invigorating your cells and muscle tissues and improving blood circulation.”
Permanent Lifestyle Change – not a Temporary Fix!
“A big mistake many people make is that when they start a diet and exercise program, they fail to see it as a permanent lifestyle change. That was a mistake I made for years—all the diet and exercise methods I tried were just temporary fixes that never really became a part of my regular life. They came and went like passing trends tend to do, and my weight responded in kind, fluctuating and then flatlining at fat.”
Taking Full Responsibility
“The act of blaming something other than ourselves for what goes wrong is casually encouraged in our culture, so much so that we often don’t even bother to consider another explanation for our predicament. Even most of the weight-loss books out there will play into your desire to find a scapegoat … it’s carbs; it’s fat; you’re not doing enough cardio; you’re not eating enough whole grains; you’re eating the wrong foods for your body type. No one seems to want to say the one true thing, which is that it’s your fault. You are responsible for the shape you’re in. You are eating more calories than your body needs, and your body is storing them as fat. It wasn’t until I accepted this fact that I was able to create a profound change in my life.”
“If there is one influence that will keep you from losing that first pound, it is continuing to blame your weight on anyone or anything other than yourself. Then, of course, for every excuse out there, there is a person who has beaten it. Ultimately, your body will not change until you change your habits and behavior. I’ve created a few rules that will help you set these changes in motion.”
“You put yourself in control of your health by taking two important steps: First, you recognize that you have the power to choose what you put in your mouth. Second, acknowledge that you have the ability to determine how much you exercise and to devise a program to attain your goals. This is a no-brainer, but it brings us back to the golden rule of change, which is that to create change, you must first accept control.”
June 11, 2013
Tracy's not much of a writer, but from her writing, it seems she would make a great personal trainer or caring friend. The middle chapters on proper swing technique was most valuable.
July 14, 2023
Well I bought a kettlebell and am 3 lbs down (for reference, I am 5'5" female whose BMI is in the normal range, but I'm 10-15 lbs away from my goal). I really enjoy it. Just 20-25 minutes of generally doing 30 secs on 30 secs off gets my heart pumping. And I don't need to go to a gym or invest in a massive set of weight lifting equipment! Be sure to pay attention to your form, because kettlebell swinging is a swing that comes from the hips, NOT a squat.
One thing I really didn't like in this book was her 1200 calorie per day recommendation. That is too low for most women, and will leave you feeling very tired, and so hungry that you'll probably end up eating boxes and boxes of cookies at some point like a rabid animal. I suggest instead putting your numbers into My Fitness Pal and seeing what it recommends.
One thing I really didn't like in this book was her 1200 calorie per day recommendation. That is too low for most women, and will leave you feeling very tired, and so hungry that you'll probably end up eating boxes and boxes of cookies at some point like a rabid animal. I suggest instead putting your numbers into My Fitness Pal and seeing what it recommends.
April 13, 2019
Very friendly and approachable writing. It helpes me feel less intimidated by the very male-mocho feel of other kettlebell resources. I'm working through the work-outs now. The rest is supportive and like a big pep-talk, a little repetitive for my tastes, but the technique section, work-outs, and dietary advise is great.
November 13, 2025
very good reading
Timely information for me. I’ve implemented her program. It is super easy to do. Results started up in the first two weeks. I’m 72 and feel and move like I did at 50. Kettlebells are great tools for keeping young!
Timely information for me. I’ve implemented her program. It is super easy to do. Results started up in the first two weeks. I’m 72 and feel and move like I did at 50. Kettlebells are great tools for keeping young!
May 15, 2017
Truly an inspiring book
This book confirmed my choice to keep kb training. It was more than just a 'how to' book. Its also a life lesson, very inspiring
This book confirmed my choice to keep kb training. It was more than just a 'how to' book. Its also a life lesson, very inspiring
April 17, 2019
Great book! Practical tips on exercise send recipes. Easy book to understand and read.
April 21, 2020
Some yummy recipes in here.
November 1, 2021
I have been Kettlebell training for 12 years, so I was over qualified 😜 Really good book for beginners.
This entire review has been hidden because of spoilers.
May 21, 2012
Most books I think end up somewhat flawed in how they end up in their final published form to appeal to a greater audience. I don't know if that's what happened here, but other than the workouts some of the information seemed diluted to appeal to the msses.
My favorite parts other than the workouts are where the author talks about her own experiences in the weight loss process. I wish there was more said there, but she had some good insights. Most authors of these sort of books have no idea what it's like to be overweight, and therefore can't offer that same perspective.
It's nice to read something like this where there is an acknowledgement of the challenges, and yet someone like that who struggles just as hard and accomplishes their goal isn't going to listen to the excuses and yeah it's OK to stay the way you are.
My favorite parts other than the workouts are where the author talks about her own experiences in the weight loss process. I wish there was more said there, but she had some good insights. Most authors of these sort of books have no idea what it's like to be overweight, and therefore can't offer that same perspective.
It's nice to read something like this where there is an acknowledgement of the challenges, and yet someone like that who struggles just as hard and accomplishes their goal isn't going to listen to the excuses and yeah it's OK to stay the way you are.
October 9, 2015
I'm giving it 5 stars for a book that inspires and stays on task for helping beginners. Note she was featured in the book by Tim Ferriss, The 4-hour body. This book shows the power of strength interval training. It lays out in simple terms the exercise and reasonable dietary habits. Obesity, yield! Great story of a woman who went from a size 26 to a size 6 clothing because she woke up one day and just made the decision to do it. (and she had the right exercise and food). There's room for customizing, but basically, a good plan is 30 minutes total three times per week, though I think she started with shorter intervals and worked her way to fitness.
May 4, 2016
I enjoyed the author's writing, but there wasn't much content in this book. It could have been edited down to 100 pages. I was hoping for some new ways to use my kettlebell, as I already know the basic swing and 1 handed swing, including the transfer. There was something lacking, but it's a good book for basics - not what I was looking for. Lots of info on food, diet, cooking including recipes but nothing I didn't already know.
July 11, 2012
Like it! Tracy writes in a very well researched style and you get the sense she is coaching you through the same experience she had. I don't feel like she is just a cheerleader--encouraging me to swing a 15lb iron ball with a handle, but actually explains how the muscles engage and work to process these lifts. Her recipes are simple and easy to find.
September 24, 2012
Great story of how she changed her health around just by swinging a kettlebell! Some great tips and techniques for exercise and eating....I took the exercise bit of it...but I'm dedicated to how I like to eat. ;) I LOVE Kettlebells!
January 8, 2015
The idea of doing kettlebell swings for the rest of your life just sounds ridiculous to me. I expected there to be other kettlebell moves too but no. Just two handed wings and single handed wings. Can't recommend this book if you are seriously into kettlebell stuff as it offers nothing new.
April 13, 2015
The book could, in reality, be a pamphlet -- there's a lot about Reifkind's own journey and relatively little about the kettlebell technique. But beginners will appreciate her detailed instructions and cheerful attitude.
July 25, 2016
This was a good introduction to the Kettlebell. I had collected this information through extensive reading online but it was helpful to have it in one book. I used it primarily as refresher and inspiration to get back into regular workouts with my Kettlebells.
May 18, 2012
I really wanted to like this book so much more. This book just felt like I was reading Tracy Reifkind's blog.
May 11, 2012
Excellent! At last an exercise that gets fast results, less time..the kettlebell. Tracy explains it and gives the perfect way to learn to do "the swing" correctly.
August 11, 2012
Interesting, and good for teaching basic form, but rather simplistic. I found Lauren Brooks' book a better read with a larger variety of kettle bell moves.
August 17, 2013
Great fitness plan, easy to do at home, good workout, like the diet tips and other insights offered throughout the book. A great supplement to healthy lifestyle exercise routines.
Displaying 1 - 30 of 34 reviews