Kettlebell Pirate Ships

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

Role	Muscles
Primary	shoulders
Secondary	abs
Equipment	kettlebell
Difficulty	beginner
Type	compound

No kettlebell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Handstand Push-Ups Bodyweight See-Saw Press (Alternating Side Press) Dumbbell Shoulder Press - With Bands Resistance Bands Arnold Dumbbell Press Dumbbell Cuban Press Dumbbell Dumbbell One-Arm Shoulder Press Dumbbell

Harder than the Kettlebell Pirate Ships

Push Press expert · Barbell Circus Bell expert · Other Equipment Clean and Jerk expert · Barbell

Superset the Kettlebell Pirate Ships with

Opposing middle back work — alternate sets without extra rest.

Alternating Renegade Row middle back One-Arm Kettlebell Row middle back Two-Arm Kettlebell Row middle back Alternating Kettlebell Row middle back

Common questions

What muscles does the Kettlebell Pirate Ships work?

The Kettlebell Pirate Ships primarily works the shoulders, with the abs as secondary movers. Clean and Press, Kettlebell Turkish Get-Up (Lunge style), and Kettlebell Turkish Get-Up (Squat style) train the same muscle, across 9 equipment types.

What equipment do you need for the Kettlebell Pirate Ships?

Kettlebells. Without kettlebells, Handstand Push-Ups, See-Saw Press (Alternating Side Press), and Shoulder Press - With Bands train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Kettlebell Pirate Ships suitable for beginners?

Yes, the Kettlebell Pirate Ships is rated beginner. Push Press, Circus Bell, and Clean and Jerk are the progressions from here.

Where should the Kettlebell Pirate Ships go in a workout?

Early — the Kettlebell Pirate Ships is compound, working 2 muscle groups, so run it first or second while you are fresh, then superset Alternating Renegade Row and One-Arm Kettlebell Row later.

Similar exercises

Clean and Press Barbell Kettlebell Turkish Get-Up (Lunge style) Kettlebell Kettlebell Turkish Get-Up (Squat style) Kettlebell Landmine Linear Jammer Barbell See-Saw Press (Alternating Side Press) Dumbbell Alternating Cable Shoulder Press Cable Machine