Kettlebell Pirate Supper Legs

Setup

1. 01Stand with feet hip width apart holding a light kettlebell in each hand at the sides.
2. 02Soften the knees and brace the trunk.
3. 03Set the shoulders down and back.
4. 04Start with both bells hanging at arm's length.

Execution

1. 01Sweep one kettlebell out to the side and up to about shoulder height with a nearly straight arm.
2. 02Lower it under control as the opposite bell begins its sweep.
3. 03Continue alternating sides in a steady rhythm.
4. 04Let the knees flex slightly in time with each raise to absorb the load.

Checkpoints

• -The raising arm stays in line with the torso, not drifting forward.
• -The trunk resists side bending as each bell rises.
• -The rhythm stays smooth, with one bell lowering as the other lifts.
• -The bells stay controlled at the top, never flipping over the wrist.

Common mistakes

• -Using bells too heavy to raise without heaving the torso.
• -Turning it into a swing by hinging at the hips.
• -Losing the alternating rhythm and pausing between sides.
• -Shrugging the shoulder of the working arm.