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Kettlebell Pirate Ships

ShouldersKettlebellBeginnerCompound
Kettlebell Pirate Ships — start position
Start
Kettlebell Pirate Ships — finish position
Finish
Muscles worked
PrimaryShoulders
SecondaryAbs

How to do it

  1. 01

    With 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.

  2. 02

    Initiate the movement by turning to one side, swinging the kettlebell to head height. Briefly pause at the top of the motion.

  3. 03

    Allow the bell to drop as you rotate to the opposite side, again raising the kettlebell to head height.

  4. 04

    Repeat for the desired amount of repetitions.

In the app

Kettlebell Pirate Ships appears when you own a kettlebell and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have a kettlebell

Same movement pattern, same primary muscles — swap by what you have.

With dumbbell
With other
With bodyweight
With machine
With barbell

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