10 Best Kettlebell Pirate Ships Alternatives for Shoulder Strength

Ranked Kettlebell Pirate Ships Alternatives

10 substitutes, ranked by how closely each one matches Kettlebell Pirate Ships on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Play demonstration

   1. Kettlebell Thruster

   76% match

   • Delts
   • Kettlebell
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but it works the delts rather than the shoulders.

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands, palms facing each other.
   2. Lower into a squat position by bending your knees and pushing your hips back, keeping your chest up and your back straight.
   3. As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the kettlebell overhead.
   4. Lock out your arms at the top of the movement, fully extending your elbows.
   5. Lower the kettlebell back to the starting position by reversing the movement, bending your elbows and lowering the weight back to your chest.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, not shoulders
   • Equipment: free weights, the same as Kettlebell Pirate Ships
   • Body position: standing, the same as Kettlebell Pirate Ships
   • Balance: easier to stay steady on than Kettlebell Pirate Ships
2. 

   Progression

   2. Two-arm Kettlebell Jerk

   78% match

   • Shoulders
   • Kettlebell
   • Advanced
   • Compound

   Pick this when you want a harder version that still works the shoulders.

   How to perform this exercise

   1. Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you swing the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward. Squat down a few inches and reverse the motion rapidly driving both kettlebells overhead. Immediately after the initial push, squat down again and get under the kettlebells. Once the kettlebells are locked out, stand upright to complete the exercise.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: shoulders, the same as Kettlebell Pirate Ships
   • Equipment: free weights, the same as Kettlebell Pirate Ships
   • Body position: standing, the same as Kettlebell Pirate Ships
3. 

   Progression

   3. One-arm Kettlebell Split Snatch

   76% match

   • Delts
   • Kettlebell
   • Advanced
   • Compound

   How to perform this exercise

   1. Hold a kettlebell in one hand by the handle.
   2. Squat towards the floor, and then reverse the motion, extending the hips, knees, and finally the ankles, to raise the kettlebell overhead.
   3. After fully extending the body, descend into a lunge position to receive the weights overhead, one leg forward and one leg back. Ensure you drive through with your hips and lock the ketttlebells overhead in one uninterrupted motion.
   4. Return to a standing position, holding the weight overhead, and bring the feet together. Lower the weight to return to the starting position.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: delts, not shoulders
   • Equipment: free weights, the same as Kettlebell Pirate Ships
   • Body position: standing, the same as Kettlebell Pirate Ships
4. Best match

   

   4. Alternating Kettlebell Press

   74% match

   • Shoulders
   • Kettlebell
   • Intermediate
   • Compound

   It still works the shoulders, through a different movement.

   How to perform this exercise

   1. Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.
   2. Press one directly overhead by extending through the elbow, turning it so the palm faces forward while holding the other kettlebell stationary .
   3. Lower the pressed kettlebell to the starting position and immediately press with your other arm.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: shoulders, the same as Kettlebell Pirate Ships
   • Equipment: free weights, the same as Kettlebell Pirate Ships
   • Body position: standing, the same as Kettlebell Pirate Ships
5. Play demonstration

   5. Barbell Thruster

   72% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   A looser match: it works the delts rather than the shoulders.

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip.
   2. Lower into a squat position by bending your knees and pushing your hips back.
   3. As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the barbell overhead.
   4. Lower the barbell back to shoulder height as you lower back into the squat position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, not shoulders
   • Equipment: free weights, the same as Kettlebell Pirate Ships
   • Body position: standing, the same as Kettlebell Pirate Ships
   • Balance: easier to stay steady on than Kettlebell Pirate Ships
6. Play demonstration

   6. Dumbbell Seated Alternate Shoulder

   69% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on a bench with your back straight and feet flat on the ground.
   2. Hold a dumbbell in each hand, palms facing inwards, and raise them to shoulder height.
   3. Press one dumbbell up overhead while keeping the other dumbbell at shoulder height.
   4. Lower the raised dumbbell back to shoulder height while simultaneously pressing the other dumbbell up overhead.
   5. Continue alternating between arms for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: delts, not shoulders
   • Equipment: free weights, the same as Kettlebell Pirate Ships
   • Body position: seated, not standing
   • Balance: easier to stay steady on than Kettlebell Pirate Ships
7. 

   7. Alternating Deltoid Raise

   68% match

   • Shoulders
   • Dumbbell
   • Intermediate
   • Isolation

   A good swap when you have dumbbells to work with, and it still works the shoulders.

   How to perform this exercise

   1. In a standing position, hold a pair of dumbbells at your side.
   2. Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
   3. Return the weights to your side.
   4. On the next repetition, raise the weights laterally, raising them out to your side to about shoulder height.
   5. Return the weights to the starting position and continue alternating to the front and side.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: shoulders, the same as Kettlebell Pirate Ships
   • Equipment: free weights, the same as Kettlebell Pirate Ships
   • Body position: standing, the same as Kettlebell Pirate Ships
   • Balance: easier to stay steady on than Kettlebell Pirate Ships
8. 

   8. Landmine Linear Jammer

   67% match

   • Shoulders
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Position a bar into landmine or, lacking one, securely anchor it in a corner. Load the bar to an appropriate weight and position the handle attachment on the bar.
   2. Raise the bar from the floor, taking the handles to your shoulders. This will be your starting position.
   3. In an athletic stance, squat by flexing your hips and setting your hips back, keeping your arms flexed.
   4. Reverse the motion by powerfully extending through the hips, knees, and ankles, while also extending the elbows to straighten the arms. This movement should be done explosively, coming out of the squat to full extension as powerfully as possible.
   5. Return to the starting position.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: shoulders, the same as Kettlebell Pirate Ships
   • Equipment: free weights, the same as Kettlebell Pirate Ships
   • Body position: standing, the same as Kettlebell Pirate Ships
   • Balance: easier to stay steady on than Kettlebell Pirate Ships
9. 

   9. Two-arm Kettlebell Clean

   67% match

   • Shoulders
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
   2. Clean the kettlebells to your shoulders by extending through the legs and hips as you raise the kettlebells towards your shoulders. Rotate your wrists as you do so.
   3. Lower the kettlebells back to the starting position and repeat.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: shoulders, the same as Kettlebell Pirate Ships
   • Equipment: free weights, the same as Kettlebell Pirate Ships
   • Body position: standing, the same as Kettlebell Pirate Ships
   • Balance: easier to stay steady on than Kettlebell Pirate Ships
10. 

    Progression

    10. Double Kettlebell Snatch

    67% match

    • Delts
    • Kettlebell
    • Advanced
    • Compound

    How to perform this exercise

    1. Place two kettlebells behind your feet. Bend your knees and sit back to pick up the kettlebells.
    2. Swing the kettlebells between your legs forcefully and reverse the direction.
    3. Drive through with your hips and lock the ketttlebells overhead in one uninterrupted motion.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches

    • Primary muscle: delts, not shoulders
    • Equipment: free weights, the same as Kettlebell Pirate Ships
    • Body position: standing, the same as Kettlebell Pirate Ships