deltskettlebell
kettlebell pirate supper legs
kettlebell pirate supper legs is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
Step 2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
Step 3. Raise the kettlebell up to shoulder height, keeping your elbow close to your body.
Step 4. Extend your arm fully overhead, straightening your elbow.
Step 5. Lower the kettlebell back down to shoulder height, then return to the starting position.
Muscles & body parts
Primary muscles
delts
Secondary muscles
tricepsforearms
Primary body parts
shoulders
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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