Kettlebell Pirate Ships

How to perform it

Step-by-step instructions

1. 01Stand with the feet wider than shoulder width and hold one kettlebell with both hands in front of the hips.
2. 02Rotate the hips and torso to swing the kettlebell in a controlled arc toward one side.
3. 03Let the bell rise to about hip or chest height without pulling it with the arms or shrugging the shoulders.
4. 04Guide the kettlebell back through the center and rotate toward the opposite side in a pendulum pattern.
5. 05Continue side to side with the feet planted, trunk braced, and enough control that the bell never pulls you off balance.