Kettlebell Pirate Supper Legs

Stand with your feet shoulder-width apart, holding a kettlebell in one hand.

Bend your knees slightly and hinge forward at the hips, keeping your back straight.

Raise the kettlebell up to shoulder height, keeping your elbow close to your body.

Extend your arm fully overhead, straightening your elbow.

Lower the kettlebell back down to shoulder height, then return to the starting position.

Repeat for the desired number of repetitions, then switch sides.

Losing tension in the core or lower back partway through the movement — because Kettlebell Pirate Supper Legs loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.

Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.

Muscling the weight with the arms and shoulders instead of driving the movement from the hips — kettlebell exercises are typically hip-hinge or hip-drive dominant.

Progressing the load or reps too quickly before technique is consistent across every rep of every set.