Exercise

Kettlebell Pirate Ships

Also known as: kb pirate ship, rotational kb swing, kettlebell side to side

Kettlebell Pirate Ships is a compound exercise for the shoulders. Main target: anterior deltoid and lateral deltoid. Also works: upper abs and lower back. Equipment: kettlebell.

EquipmentKettlebell

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Anterior deltoid Lateral deltoid

Secondary

Upper abs Lower back

How to do it

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.
Initiate the movement by turning to one side, swinging the kettlebell to head height. Briefly pause at the top of the motion.
Allow the bell to drop as you rotate to the opposite side, again raising the kettlebell to head height.
Repeat for the desired amount of repetitions.