ShouldersBeginner
Kettlebell Pirate Ship
Swinging a kettlebell from the hips up to head height on one side, then the other, with straight arms and a wide stance. Builds shoulder endurance and rotational control through the trunk.
Primary muscles
- Front Delts
- Side Delts
Secondary muscles
- Obliques
- Traps (Trapezius)
- Transverse Abdominis
- Sets
- 3
- Reps
- 8–12 per side
- Rest
- 45–60s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.