Kettlebell Pirate Ships

Also called pirate ships, kb pirate ship and kettlebell arc swing.

Works

Shoulders, plus abs

Equipment

Kettlebell

Level

Beginner

Type

Compound

How to do it

Setup. 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.

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

Cues

• Wide stance, arms straight.
• Rotate and lift to head height.
• Pause 1 second at the top.
• Let it drop and switch sides.

Common mistakes

• Bending the elbows.
• Twisting from the low back only.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

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