Kettlebell Pirate Ships

How to perform

1. 01With 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. 02Initiate the movement by turning to one side, swinging the kettlebell to head height. Briefly pause at the top of the motion.
3. 03Allow the bell to drop as you rotate to the opposite side, again raising the kettlebell to head height.
4. 04Repeat for the desired amount of repetitions.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.