Kettlebell Pirate Ships
Description
Kettlebell pirate ships (also called lateral swings or pendulum swings) swing a KB in a horizontal arc from side to side at hip height. The lateral swing pattern targets the obliques, hip rotators, and builds total-body coordination. The exercise is named because the movement resembles a pirate ship ride swinging back and forth.
Equipment Required
Kettlebell Pirate Ships Instructions
- Stand with feet wider than shoulder-width. Hold a KB with both hands in front of you.
- Swing the KB to the right side by rotating your hips and torso.
- The KB arcs up to about hip or chest height on the right side.
- Let the KB swing back through center and up to the left side.
- Continue the side-to-side swinging motion in a pendulum pattern.
- The power comes from your hips and obliques.
- Maintain control throughout. Do not let the KB swing you.
- Aim for 10 to 15 swings per side.
Kettlebell Pirate Ships Form & Visual
Kettlebell Pirate Ships Benefits
- Targets the obliques through lateral swinging
- Builds hip rotational power
- Develops coordination and timing
- Engaging and fun exercise
- Builds grip endurance
- Full-body conditioning
Kettlebell Pirate Ships Muscles Worked
- Obliques
- Hip rotators
- Forearms and grip
- Anterior deltoid
- Core (rotation)
- Gluteus maximus
Kettlebell Pirate Ships Variations & Alternatives
- KB Swing (forward)
- KB Figure-8
- KB Slingshot
- KB Russian Twist
- KB Side Swing
