Kettlebell Pirate Ships

Description
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
- Stand with your feet shoulder-width apart and hold a kettlebell in your right hand.
- Take a big step forward with your left foot and bend your left knee, keeping your right leg straight.
- As you bend your left knee, swing the kettlebell down and across your body to your left foot.
- 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.
- Continue alternating sides for 10-12 reps on each side.
Kettlebell Pirate Ships Form & Visual
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
- Kettlebell Swings
- Kettlebell Clean and Press
- Kettlebell Snatch
- Kettlebell Turkish Get-Up
- Kettlebell Goblet Squat
- Kettlebell Windmill
- Kettlebell Figure 8
- Kettlebell Halo
- Kettlebell Deadlift