Kettlebell Pirate Ship
Swinging a kettlebell from the hips up to head height on one side, then the other, with straight arms and a wide stance. Builds shoulder endurance and rotational control through the trunk.
Primary muscles
- Front Delts
- Side Delts
Secondary muscles
- Obliques
- Traps (Trapezius)
- Transverse Abdominis
- Sets
- 3
- Reps
- 8–12 per side
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with a wide stance holding a kettlebell by the handle with both hands, arms straight and the bell hanging at your hips.
Turn to one side and swing the kettlebell up to head height, arms straight.
Pause briefly at the top.
Let the bell drop back through the middle as you turn the other way.
Swing it up to head height on the other side and keep alternating.
Breathing: Exhale as the bell rises, inhale as it drops.
Coaching tips
Arms straight, bell on a smooth arc
Turn from the hips and trunk
Control the bell at the top
Common mistakes
Bending the arms and curling the bell
Letting the lower back take the swing
Swinging so fast you lose control
Safety notes
Clear space around you and use a light bell until the arc is smooth.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.