Muscles worked
delts, triceps, forearms
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kettlebell pirate supper legs
- Body part
- shoulders
- Equipment
- kettlebell
- Target muscle
- delts
- Muscle group
- triceps
How to perform it
- 1
Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
- 2
Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- 3
Raise the kettlebell up to shoulder height, keeping your elbow close to your body.
- 4
Extend your arm fully overhead, straightening your elbow.
- 5
Lower the kettlebell back down to shoulder height, then return to the starting position.
- 6
Repeat for the desired number of repetitions, then switch sides.
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