Kettlebell Pirate Ships

Shoulders

Kettlebell Pirate Ships

LevelBeginner EquipmentKettlebell MechanicCompound ForcePush

A shoulder mobility drill with a kettlebell where you move the bell in an arc from low to high and across.

Strength

Primary musclesShoulders

Secondary musclesAbdominals

Energy burned

≈ 21 kcalFor 3 × 8–12, rest 90s · ≈ 3.6 kcal/min

Estimate range 16–26 kcal (±25 %)

Muscle mass worked8 %

Effort during a set5.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand with your feet shoulder-width apart holding a kettlebell in one hand.
2Brace your core and keep your elbow slightly bent.

How to perform

1Raise the kettlebell up and over in a wide sweeping arc.
2Rotate your shoulder through its range while keeping your torso still.
3Lower the bell back to the start.
4Repeat for the set and then change arms.