Intermediate
KETTLEBELL PIRATE SUPPER LEGS
Shoulders
Body Part
Delts
Target Muscle
Kettlebell
Equipment
Intermediate
Difficulty
Target Muscles
Delts
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
2
Step:2 Bend your knees slightly and hinge forward at the hips, keeping your back straight.
3
Step:3 Raise the kettlebell up to shoulder height, keeping your elbow close to your body.
4
Step:4 Extend your arm fully overhead, straightening your elbow.
5
Step:5 Lower the kettlebell back down to shoulder height, then return to the starting position.
6
Step:6 Repeat for the desired number of repetitions, then switch sides.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
