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Kettlebell Pirate Ships

The Kettlebell Pirate Ships primarily targets your Shoulders, with support from Abdominals. It requires kettlebell and is best suited to beginner lifters.

Beginner level · Equipment: Kettlebell · Compound · Push

Primary muscles: Shoulders Secondary muscles: Abdominals

How to perform Kettlebell Pirate Ships

  1. Step 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. Step 2. Initiate the movement by turning to one side, swinging the kettlebell to head height. Briefly pause at the top of the motion.
  3. Step 3. Allow the bell to drop as you rotate to the opposite side, again raising the kettlebell to head height.
  4. Step 4. Repeat for the desired amount of repetitions.

Frequently asked questions

What is the primary movement pattern for Kettlebell Pirate Ships?

This exercise involves a lateral, arc-like swinging motion that moves the kettlebell across the front of the body. It emphasizes shoulder stability and control through a unique range of motion.

Which muscle groups are targeted during this exercise?

The primary focus is the deltoids, specifically the anterior and medial heads. The core also engages to stabilize the torso against the shifting weight of the kettlebell.

What is a common technical mistake to avoid?

Avoid using excessive momentum or leaning the torso backward to move the weight. Keep the movement controlled and ensure the shoulders are doing the work rather than the lower back.

How should a beginner approach this movement?

Start with a very light kettlebell to master the arc trajectory and timing. If the movement feels unstable, practice a standard front raise or a halo to build foundational shoulder strength.

What are the recommended sets and reps for shoulder hypertrophy?

Perform 3 to 4 sets of 10 to 15 repetitions per side. Focus on a moderate pace and a high time under tension to maximize shoulder muscle fiber recruitment.

Sample sets & reps for Kettlebell Pirate Ships

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Cable Shoulder Press — cable
  • Alternating Deltoid Raise — dumbbell
  • Anti-Gravity Press — barbell
  • Arm Circles — stretch
  • Arnold Dumbbell Press — dumbbell

See all Shoulders exercises →

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