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Instructions
- Stand upright with feet shoulder-width apart, holding a weight plate with both hands in front of your chest.
- Begin to circle the plate around your head in a smooth and controlled motion.
- Pass the plate behind your head and complete the circular motion back to the starting point.
- Repeat in the opposite direction to complete one full rep.
- Maintain a stable core and avoid moving your torso during the movement.
Technical Tips
- Keep your elbows slightly bent and close to your head.
- Move the plate slowly to maintain control and prevent jerky movements.
- Engage your core throughout the motion to ensure spinal stability.
Breathing Tips
- Inhale as you begin the circle behind your head.
- Exhale as you complete the motion and return to the front.
Medical restrictions
- Shoulder impingement or rotator cuff injuries
- Neck or cervical spine disorders
- Recent upper back or thoracic injuries
What muscles do Plate Halos work?
Plate Halos primarily work the shoulders and abs while engaging the front, side, and rear deltoids, external obliques, and serratus anterior for shoulder mobility and core stabilization.
Is the Plate Halo good for shoulder mobility?
Yes, the Plate Halo is excellent for improving shoulder mobility and flexibility by guiding the joint through controlled circular motion that enhances range and stability.
Can beginners do the Plate Halo exercise?
Yes, the Plate Halo is beginner-friendly, easy to learn, and requires only a weight plate, making it ideal for improving coordination and mobility safely.
Should I use a heavy plate for Halos?
No, use a light to moderate plate to ensure control and proper form, as the goal is mobility and stability rather than maximal strength.
How many reps of Plate Halos should I do?
A typical recommendation is 8–12 reps per direction as part of your warm-up or mobility training to effectively activate and loosen the shoulders.
Description
The Plate Halo is a functional mobility and shoulder activation exercise that helps increase shoulder joint range of motion, enhance core stability, and promote neuromuscular coordination. By performing controlled circular motions around the head with a weight plate, this movement challenges the stabilizing muscles of the shoulders, core, and upper back. Ideal as a dynamic warm-up or part of a mobility circuit, the Plate Halo also improves joint health and posture when performed regularly. It requires minimal equipment and can be easily integrated into home or gym routines, making it an effective tool for injury prevention and functional strength. Whether you’re preparing for overhead movements or looking to improve shoulder health, the Plate Halo is a simple yet powerful addition to any training program.