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Exercise 0543 · REF kuXhl0o

Kettlebell Pirate Supper Legs exercise animation

Kettlebell Pirate Supper Legs

Category
Shoulders
Equipment
Kettlebell
Target
Delts

This is an unusual shoulder-and-leg combination move that pairs a pressing pattern with a lower-body position most people don't train together, which makes coordination the real challenge rather than raw strength. It's not a common gym staple, so most lifters need a few light sessions just to learn the sequence before adding meaningful load.

How to Do the Kettlebell Pirate Supper Legs

  1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Raise the kettlebell up to shoulder height, keeping your elbow close to your body.
  4. Extend your arm fully overhead, straightening your elbow.
  5. Lower the kettlebell back down to shoulder height, then return to the starting position.
  6. Repeat for the desired number of repetitions, then switch sides.

Muscles Worked

The Kettlebell Pirate Supper Legs primarily targets the Delts, with Triceps as the primary synergist muscle group, along with the Forearms.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have kettlebell? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Kettlebell Pirate Supper Legs work?
The Kettlebell Pirate Supper Legs primarily targets the delts, with the triceps and forearms assisting.
What equipment do I need for the Kettlebell Pirate Supper Legs?
The Kettlebell Pirate Supper Legs is done with a kettlebell.
What's a good alternative to the Kettlebell Pirate Supper Legs?
If you don't have access to a kettlebell, the Left Hook. Boxing targets the same delts using body weight instead.