TETSUKettlebell Pirate Supper Legs
The Kettlebell Pirate Supper Legs is a kettlebell exercise for the shoulders that primarily targets the delts, with the triceps and forearms assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Kettlebell Pirate Supper Legs
- Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Raise the kettlebell up to shoulder height, keeping your elbow close to your body.
- Extend your arm fully overhead, straightening your elbow.
- Lower the kettlebell back down to shoulder height, then return to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Common questions
What muscles does the Kettlebell Pirate Supper Legs work?
The Kettlebell Pirate Supper Legs primarily targets the delts. The triceps and forearms work as supporting muscles.
What equipment do I need for the Kettlebell Pirate Supper Legs?
You need a kettlebell to perform the Kettlebell Pirate Supper Legs.
How many sets and reps of the Kettlebell Pirate Supper Legs should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Kettlebell Pirate Supper Legs works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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