Kettlebell Pirate Ships
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General info
Kettlebell Pirate Ships video
How to perform exercise
- Встаньте прямо, ноги шире плеч. Удерживайте гирю на прямых руках перед собой. Это исходное положение.
- Развернув корпус, сделайте мах руками с гирей в одну сторону до уровня головы. В верхней точке задержитесь на секунду.
- Далее, опустив гирю, развернитесь в другую сторону и снова поднимите гирю до уровня головы.
- Повторите раскачивания рекомендуемое количество раз.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Shoulders, and auxiliary muscles: Abs, Quads, Hamstrings, Lower Back
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Exercise substitutions
You can try replacing the exercise «Kettlebell Pirate Ships» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Kettlebell Pirate Ships
Author: AtletIQ: on
Kettlebell Pirate Ships — The benefits of exercise, how to properly perform and how many sets to do..
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