A beginner strength exercise done with a kettlebells that mainly works the shoulders, with help from the abdominals. 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.
Updated
Primary
Shoulders
Secondary
Abdominals
Equipment
Kettlebells
Level
beginner
Kettlebell Pirate Ships demonstration
Kettlebell Pirate Ships, starting positionKettlebell Pirate Ships, finishing position
How to Perform
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.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
•As a compound movement, this exercise works multiple muscle groups efficiently
