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.
How to program the Kettlebell Pirate Ships
Sets and reps
As a compound movement, the Kettlebell Pirate Ships responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Kettlebell Pirate Ships is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Kettlebell Pirate Ships work?
The Kettlebell Pirate Ships primarily targets the Shoulders. It also recruits the Abdominals as supporting muscles.
What equipment do I need for the Kettlebell Pirate Ships?
You need Kettlebells. Difficulty level: Beginner.
How many sets and reps of the Kettlebell Pirate Ships should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
