10 Best Kettlebell Pirate Supper Legs Alternatives for Shoulder Strength

Ranked Kettlebell Pirate Supper Legs Alternatives

10 substitutes, ranked by how closely each one matches the Kettlebell Pirate Supper Legs 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.

1. Best match

   Play demonstration

   1. Handstand Push-up

   58% match

   • Delts
   • Bodyweight
   • Advanced
   • Compound

   Use this when you have nothing to train with, because it works the delts with bodyweight alone.

   How to perform this exercise

   1. Find a wall and face away from it, standing a few feet away.
   2. Place your hands on the ground shoulder-width apart and kick your feet up against the wall, coming into a handstand position.
   3. Bend your elbows and lower your head towards the ground, keeping your body in a straight line.
   4. Push through your hands and extend your arms to return to the starting 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, the same as the Kettlebell Pirate Supper Legs
   • Equipment: bodyweight only, not free weights
   • Body position: inverted, not standing
   • Balance: harder to stay steady on than the Kettlebell Pirate Supper Legs
2. Play demonstration

   2. Left Hook. Boxing

   57% match

   • Delts
   • Bodyweight
   • Intermediate
   • Compound

   Pick this when you want to work the delts one side at a time.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your knees slightly bent.
   2. Keep your left hand up to protect your face and your right hand by your chin.
   3. Rotate your hips and pivot on your left foot as you extend your left arm forward in a punching motion.
   4. Twist your torso and engage your core muscles to generate power in the punch.
   5. Snap your arm back to the starting position and repeat 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, the same as the Kettlebell Pirate Supper Legs
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Kettlebell Pirate Supper Legs
   • Balance: harder to stay steady on than the Kettlebell Pirate Supper Legs
3. 

   3. Handstand Push-ups

   53% match

   • Delts
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. With your back to the wall bend at the waist and place both hands on the floor at shoulder width.
   2. Kick yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended. Keep your whole body as straight as possible. Tip: If doing this for the first time, have a spotter help you. Also, make sure that you keep facing the wall with your head, rather than looking down.
   3. Slowly lower yourself to the ground as you inhale until your head almost touches the floor. Tip: It is of utmost importance that you come down slow in order to avoid head injury.
   4. Push yourself back up slowly as you exhale until your elbows are nearly locked.
   5. Repeat for the recommended amount of repetitions.

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

   Why this matches

   • Primary muscle: delts, the same as the Kettlebell Pirate Supper Legs
   • Equipment: bodyweight only, not free weights
   • Body position: inverted, not standing
   • Balance: harder to stay steady on than the Kettlebell Pirate Supper Legs
4. Play demonstration

   4. Standing Calf Raise (On A Staircase)

   53% match

   • Calves
   • Bodyweight
   • Beginner
   • Isolation

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

   How to perform this exercise

   1. Stand on the edge of a step or a sturdy platform with your heels hanging off and your toes on the step.
   2. Hold onto a railing or wall for balance if needed.
   3. Slowly raise your heels as high as possible, lifting your body weight onto the balls of your feet.
   4. Pause for a moment at the top, then slowly lower your heels back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: calves, not delts
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Kettlebell Pirate Supper Legs
5. Play demonstration

   5. Standing Calves

   53% match

   • Calves
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, toes pointing forward.
   2. Raise your heels off the ground as high as possible, standing on your toes.
   3. Hold the position for a moment, then slowly lower your heels back down to the starting position.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: calves, not delts
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Kettlebell Pirate Supper Legs
6. Play demonstration

   6. Korean Dips

   52% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

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

   How to perform this exercise

   1. Position yourself between two parallel bars with your arms extended and supporting your body weight.
   2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
   3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
   4. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: pectorals, not delts
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Kettlebell Pirate Supper Legs
   • Balance: harder to stay steady on than the Kettlebell Pirate Supper Legs
7. Play demonstration

   7. Modified Hindu Push-up

   50% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
   2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
   3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
   4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting 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: pectorals, not delts
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Kettlebell Pirate Supper Legs
8. Play demonstration

   8. Bodyweight Kneeling Triceps Extension

   50% match

   • Triceps
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Kneel down on the ground with your knees hip-width apart.
   2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
   3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
   4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
   5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: triceps, not delts
   • Equipment: bodyweight only, not free weights
   • Body position: kneeling, not standing
9. Play demonstration

   9. Triceps Dip (Between Benches)

   49% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
   2. Slide your butt off the bench, supporting your weight with your hands.
   3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
   4. Pause for a moment at the bottom, then push yourself back up to the starting 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: triceps, not delts
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Kettlebell Pirate Supper Legs
10. Play demonstration

    10. Incline Push-up (On Box)

    48% match

    • Pectorals
    • Bodyweight
    • Beginner
    • Compound

    How to perform this exercise

    1. Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the box by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches

    • Primary muscle: pectorals, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Kettlebell Pirate Supper Legs
    • Balance: easier to stay steady on than the Kettlebell Pirate Supper Legs