Kettlebell pirate ship

The kettlebell pirate ship is a rotational shoulder and core-focused kettlebell movement. It demands the lifter raise the kettlebell to the side in both directions, emphasizing core strength in the transverse abdominis and obliques in particular. It is best learned with a light weight, using controlled movements in both directions.


  1. Trains the core in the transverse plan, emphasizing stability and rotational power
  2. Strengthens the shoulder and upper-back muscles
  3. Allows you to train multiple muscle groups using a single light weight

Kettlebell pirate ship Images


Kettlebell pirate ship Instructions

Kettlebell pirate ship muscle diagram
  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.