How to do the Kettlebell Pirate Supper Legs
Kettlebell Pirate Supper Legs is an intermediate multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using kettlebell, it falls under the strength category. Secondary muscles engaged include Triceps and Forearms.
Kettlebell Pirate Supper Legs demonstration · © GymiaFit
Kettlebell Pirate Supper Legs at a glance
- Primary muscles
- Delts
- Secondary muscles
- Triceps, Forearms
- Equipment
- Kettlebell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Kettlebell Pirate Supper Legs step by step
- 1Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
- 2Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- 3Raise the kettlebell up to shoulder height, keeping your elbow close to your body.
- 4Extend your arm fully overhead, straightening your elbow.
- 5Lower the kettlebell back down to shoulder height, then return to the starting position.
- 6Repeat for the desired number of repetitions, then switch sides.
Kettlebell Pirate Supper Legs — questions
What muscles does the Kettlebell Pirate Supper Legs work?
The Kettlebell Pirate Supper Legs primarily targets the Delts. It also recruits the Triceps, Forearms as secondary movers.
What equipment do I need for the Kettlebell Pirate Supper Legs?
You need kettlebell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Kettlebell Pirate Supper Legs suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Kettlebell Pirate Supper Legs?
Kettlebell Alternating Press, Kettlebell Arnold Press, Kettlebell Double Jerk train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Kettlebell Pirate Supper Legs demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.