Kettlebell Pirate Ships

Kettlebell Pirate Ships


This exercise involves holding a kettlebell in one hand and swinging it between the legs while simultaneously lifting the opposite leg off the ground and extending it behind the body. The movement resembles a pirate ship rocking on the waves. The exercise targets the core, glutes, and hamstrings.

Muscle Group

Equipment Required

Kettlebell Pirate Ships Instructions

  1. Stand with your feet shoulder-width apart and hold a kettlebell in your right hand.
  2. Take a big step forward with your left foot and bend your left knee, keeping your right leg straight.
  3. As you bend your left knee, swing the kettlebell down and across your body to your left foot.
  4. Return to standing position and repeat on the other side, stepping forward with your right foot and swinging the kettlebell down and across to your right foot.
  5. Continue alternating sides for 10-12 reps on each side.

Kettlebell Pirate Ships Form & Visual

Kettlebell Pirate Ships

Kettlebell Pirate Ships Benefits

  • Improves core strength and stability
  • Targets multiple muscle groups including the shoulders, back, and glutes
  • Increases cardiovascular endurance
  • Enhances balance and coordination
  • Can be modified for different fitness levels
  • Requires minimal equipment and space

Kettlebell Pirate Ships Muscles Worked

  • Glutes
  • Hamstrings
  • Quadriceps
  • Core muscles
  • Shoulders
  • Forearms

Kettlebell Pirate Ships Variations & Alternatives