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Kettlebell Pirate Ships

Kettlebell Pirate Ships is a beginner compound kettlebell exercise that mainly works your shoulders, with help from your abs.

💪 Shoulders🏋️ Kettlebell📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Kettlebell Pirate Ships: starting position
Starting position
Kettlebell Pirate Ships: end position
End position

How to do the kettlebell pirate ships

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

Muscles worked

Primary: ShouldersSecondary: Abs

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Kettlebell Pirate Ships alternatives

Exercises that train the same main muscle, including options with other equipment.

Face PullCable · IntermediateOverhead PressBarbell · BeginnerCuban PressDumbbell · IntermediateLeverage Shoulder PressMachine · BeginnerBattling RopesOther · BeginnerHandstand Push-UpsBodyweight · Expert

FAQ

What muscles does the kettlebell pirate ships work?

It mainly works your shoulders; your abs assist.

How many sets and reps of kettlebell pirate ships should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the kettlebell pirate ships good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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