Kettlebell Pirate Ships

Technique

How to perform Kettlebell Pirate Ships

1. Stand with your feet wide and hold one kettlebell with both hands in front of your waist.
2. Keep your arms extended without forcing your elbows rigid.
3. Turn your torso toward one side as you guide the bell in an arc toward head height.
4. Control the change of direction rather than abruptly stopping or jerking the bell.
5. Let the bell descend through the middle as you turn toward the other side and guide it upward again.
6. Continue alternating smooth arcs, then bring the bell to a controlled stop.

Programming relevance

Muscles involved

Primary targets: External Oblique, Internal Oblique.