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Kettlebell Pirate Ships

IntermediateStrengthTier T3

Stand wide holding a kettlebell with both hands at waist level. Turn to one side and swing it up to head height with a brief pause. Let it drop as you rotate to the other side and raise it there.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

kettlebells

Home Options

  • kettlebell

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Take a wide stance and hold one kettlebell with both hands, letting it hang at waist level with the arms extended.
  • Stand tall before the first turn.
  1. He stands in a wide stance holding one kettlebell with both hands; the bell hangs at waist level on extended straight arms, head neutral.

    Step 1 of 5

    Stand wide and hold the kettlebell with both hands, letting it hang at waist level with your arms extended.

  2. His torso is rotated to one side and the bell has swung up beside him to head height, arrested in a brief pause at the top of its arc.

    Step 2 of 5

    Turn to one side and swing the kettlebell up to head height, pausing briefly at the top.

  3. The bell is dropping through the midline at low level while his torso unwinds and begins rotating the opposite way, arms still extended.

    Step 3 of 5

    Let the bell drop as you rotate toward the opposite side.

  4. His torso is rotated fully to the opposite side and the bell has risen again to head height beside him, arrested at the top of the second arc.

    Step 4 of 5

    Raise the kettlebell to head height on the opposite side.

  5. He stands in a wide stance holding one kettlebell with both hands; the bell hangs at waist level on extended straight arms, head neutral.

    Step 5 of 5

    Stand wide and hold the kettlebell with both hands, letting it hang at waist level with your arms extended.

Safety Information

Start in a wide stance holding the kettlebell with both hands, hanging at waist level with arms extended. Turn to one side, swing the bell to head height, pause briefly at the top, let the bell drop while rotating to the opposite side and raise it again. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the two-handed grip, the extended arms and the head-height pause. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.