Kettlebell Pirate Ships

What it is

This dynamic, rotational movement involves swinging a kettlebell from side to side across your body. You primarily engage your shoulders to drive the bell upwards, while your abdominals work to stabilize your torso through the rotation. It's an effective way to develop power and improve core strength.

Technique tips

• Maintain a wide, stable stance, allowing for powerful rotational movement.
• Drive the kettlebell upwards by rotating your torso and extending your hips.
• Keep your abdominal muscles actively braced to protect your lower back.
• Allow the bell to drop naturally, using its momentum to transition smoothly.
• Briefly pause at head height, then smoothly reverse the motion to the other side.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.