Kettlebell Pirate Ships
Kettlebell Pirate Ships is a beginner-level compound in the strength category that primarily works the shoulders. It also recruits the abs. It is performed with kettlebell.
How to do it
- 1With a wide stance, hold a kettlebell with both hands. Allow it to hang at waist level with your arms extended. This will be your starting position.
- 2Initiate the movement by turning to one side, swinging the kettlebell to head height. Briefly pause at the top of the motion.
- 3Allow the bell to drop as you rotate to the opposite side, again raising the kettlebell to head height.
- 4Repeat for the desired amount of repetitions.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.