How to do the Kettlebell Pirate Ships
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.
Repeat for the desired amount of repetitions.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 4 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
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