Kettlebell Pirate Ships

A beginner strength exercise for the shoulders and abs, done with a kettlebell.

Movement guide

Kettlebell Pirate Ships

Demand · source-assignedEasy (unreviewed)

Equipment requiredA kettlebell

Muscle focusShoulders · Abs

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Kettlebell Pirate Ships demonstrated on the 3D figure

3D demoKettlebell Pirate ShipsBeginner · A kettlebell

Beginner grade (source-assigned).

Harder option

Alternating cable shoulder press demonstrated on the 3D figure

3D demoAlternating cable shoulder pressIntermediate · A cable machine

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.
Initiate the movement by turning to one side, swinging the kettlebell to head height. Briefly pause at the top of the motion.
Allow the bell to drop as you rotate to the opposite side, again raising the kettlebell to head height.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Shoulders. Also: Abs.

Equipment

A kettlebell

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Alternating kettlebell press demonstrated on the 3D figure

3D demoAlternating kettlebell pressIntermediate · A kettlebell

Double kettlebell jerk demonstrated on the 3D figure

3D demoDouble kettlebell jerkAdvanced · A kettlebell

Double kettlebell military press demonstrated on the 3D figure

3D demoDouble kettlebell military pressIntermediate · A kettlebell

Kettlebell Halo demonstrated on the 3D figure

3D demoKettlebell HaloBeginner · A kettlebell

Kettlebell seesaw press demonstrated on the 3D figure

3D demoKettlebell seesaw pressIntermediate · A kettlebell

Kettlebell snatch demonstrated on the 3D figure

3D demoKettlebell snatchAdvanced · A kettlebell

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Questions people ask

What muscles does the Kettlebell Pirate Ships work?

Mainly the shoulders, with help from the abs.

What equipment do I need for the Kettlebell Pirate Ships?

A kettlebell.

Is the Kettlebell Pirate Ships good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Alternating cable shoulder press.

How do I make the Kettlebell Pirate Ships harder?

Progress to the Alternating cable shoulder press, or add load, range or slower lowering once your form is solid.