Kettlebell Pirate Ships
The Kettlebell Pirate Ships targets the Shoulders and suits beginner-level lifters. With 4 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The shoulders handles the primary load during this movement. The abdominals assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Kettlebell Pirate Ships work?
The Kettlebell Pirate Ships primarily works the Shoulders. Secondary muscles include the Abdominals, which assist during the movement.
Is the Kettlebell Pirate Ships good for beginners?
Yes, the Kettlebell Pirate Ships is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Kettlebell Pirate Ships?
You need kettlebells to perform the Kettlebell Pirate Ships. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.