Start
End
ShouldersBeginnerKettlebell
Kettlebell Pirate Ships
سفن القراصنة بالكيتل بيل
Target Muscles
ShouldersAbs
Blue = primary · Gray = secondary
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- 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
Initiate the movement by turning to one side, swinging the kettlebell to head height. Briefly pause at the top of the motion.
- 3
Allow the bell to drop as you rotate to the opposite side, again raising the kettlebell to head height.
- 4
Repeat for the desired amount of repetitions.
Important tips
Brace your torso so your lower back stays neutral.
Move through the shoulder joint — never momentum.
Control the weight on the way down as much as up.
