Kettlebell Pirate Supper Legs
Chasing round, durable shoulder caps? Kettlebell Pirate Supper Legs uses an offset kettlebell centre of mass to get there.
How to do 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.
Kettlebell Pirate Supper Legs Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Own the rack position before adding size.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Keep the set crisp and stop when speed drops.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. The next bell up is a big jump, so build reps first.
Common Kettlebell Pirate Supper Legs Mistakes
Lifting the bell with the arms instead of the hips
Snap the hips and let the bell float; the arms only steer.
Shrugging the traps up to finish the last few reps
Keep the shoulder blade down and end the set when the shrug appears.
Repeating the same load and rep scheme for months
Pick one variable, load, reps, or tempo, and push it every week.
Easier and Harder Than Kettlebell Pirate Supper Legs
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Kettlebell Pirate Supper Legs — Frequently Asked Questions
How do you 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. Use a kettlebell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Kettlebell Pirate Supper Legs work?
The Kettlebell Pirate Supper Legs primarily targets the delts. It is classified as a shoulders exercise and is performed with a kettlebell.
How many sets and reps of the Kettlebell Pirate Supper Legs should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Keep the set crisp and stop when speed drops. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Kettlebell Pirate Supper Legs good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic shoulders patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Kettlebell Pirate Supper Legs?
Try the Barbell Standing Wide Military Press, Cable Standing Rear Delt Row (with Rope) or the Ez Barbell Anti Gravity Press. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
