Kettlebell Pirate Ships
Kettlebell Pirate Ships is a ballistic coordination - diagonal kettlebell swing exercise involving Deltoid, Gluteus maximus, Obliques. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Deltoid, Gluteus maximus, Obliques
- Secondary muscles
- Forearms, Quadriceps, Erector spinae
- Exercise type
- Ballistic coordination - diagonal kettlebell swing
Exercise technique
- Wide base
Take a wide, balanced stance.
- Two hands
Hold the bell in front of your waist with straight arms.
- First direction
Turn your hips and torso together to one side.
- Rising arc
Raise the weight on that side in a controlled diagonal arc.
- Upper limit
Briefly brake without taking it beyond head level.
- Cross over
As the bell lowers, turn your torso the other way.
- Other arc
Repeat the controlled rise on the opposite side.
Key technique points
- Do not rotate only through the lower back.
- Let knees follow foot direction.
- Keep the bell away from your face.
- Control swing size through your grip.
- Do not slide your wide foot base.
- Do not jerk the weight with your arms.
Common mistakes
Twisting the lower back
Torso rotation is forced without hip rotation.
Throwing too high
Control decreases at the top.
Loose handle
Grip weakens under bidirectional speed.
Turning on fixed knees
Foot and knee directions separate.
Abrupt reversal
The weight is braked harshly through the bottom.
Arc near the face
The movement space narrows unnecessarily.
Frequently asked questions
Kettlebell Pirate Ships: why is “Twisting the lower back” a mistake?
Torso rotation is forced without hip rotation.
Kettlebell Pirate Ships: why is “Throwing too high” a mistake?
Control decreases at the top.
Kettlebell Pirate Ships: why is “Loose handle” a mistake?
Grip weakens under bidirectional speed.
Kettlebell Pirate Ships: why is “Turning on fixed knees” a mistake?
Foot and knee directions separate.
Kettlebell Pirate Ships: why is “Abrupt reversal” a mistake?
The weight is braked harshly through the bottom.
Kettlebell Pirate Ships: why is “Arc near the face” a mistake?
The movement space narrows unnecessarily.
What should I focus on when doing Kettlebell Pirate Ships?
Do not rotate only through the lower back. Let knees follow foot direction. Keep the bell away from your face. Control swing size through your grip. Do not slide your wide foot base. Do not jerk the weight with your arms.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.