Kettlebell Pirate Ships
Differentiation: Mechanics
This variation of a front raise is unique. Here is how: you explosively swing the Kettlebell high. An explosive movement increases the overall power of your front deltoids. Also, you must control the Kettlebell.
Starting Position
To get into starting position, do this...
1) Obtain one kettlebell.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) While holding the kettlebell in one hand, walk over the the spot where you will perform the exercise and stand.
4) Grasp the kettlebell with both hands between your legs.
5) Stand with your feet shoulder-width apart.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while you swing the kettlebell upward...
3) ...while simultaneously turning your body to your left.
4) ...until the kettlebell is fully elevated.
5) This is the top of the movement.
6) Then, inhale while you allow the kettlebell to drop.
7) Then, immediately swing the kettlebell over your head, while turning your body to your right.
8) Continue reps until you have completed a full set, alternating sides for each rep.
Proper Form
Pay special attention to following proper form by...
Don't swing your body in an effort to lift the weight.
Keep feet at a wide stance to maintain balance.
Your elbows should be slightly bent, not locked.
Gear Advice
To perform this exercise, you will need access to Kettlebells. If you want to perform this exercise at home, we have listed a link below to the Kettle Bell made by Cap Barbell - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Cap Kettle Bell 35lb | $46.10 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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