Kettlebell Pirate Ships

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

Kettlebell Pirate Ships: finishing position

Main muscles: Shoulders
Also works: Abs
Equipment: Kettlebell
Level: Beginner
Type: Compound
Movement: Push

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

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Kettlebell Pirate Ships

Questions

What muscles does the Kettlebell Pirate Ships work?

Mainly the shoulders, with the abs helping.

Is the Kettlebell Pirate Ships good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Kettlebell Pirate Ships?

Good alternatives that train the shoulders: Kettlebell Halo, Alternating Kettlebell Press, Double Kettlebell Jerk or Double Kettlebell Push Press.

How many sets and reps of the Kettlebell Pirate Ships should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).