Videos
Instructions
- Hold a kettlebell upside down by the horns at chest height.
- Begin rotating the kettlebell slowly around your head in a controlled motion.
- Keep the elbows bent and close to your head throughout the movement.
- Complete a full circle around the head, returning to the starting position.
- Repeat the movement in the opposite direction.
Technical Tips
- Keep the core engaged and spine neutral during the entire rotation.
- Move slowly to maintain control and avoid hitting your head or neck.
- Keep the elbows close to your head to ensure proper shoulder activation.
Breathing Tips
- Inhale as you begin the movement around the head.
- Exhale as you complete the rotation and return to the starting position.
Medical restrictions
- Shoulder impingement or instability
- Recent neck or cervical spine injury
- Rotator cuff tear or inflammation
What muscles does the kettlebell halo work?
The kettlebell halo primarily targets the shoulders, with secondary engagement of the traps, rear deltoids, and serratus anterior for stability and control.
Is the kettlebell halo good for shoulder mobility?
Yes, the kettlebell halo is excellent for improving shoulder mobility and joint stability due to its circular movement pattern around the head.
Can beginners do the kettlebell halo safely?
Yes, the kettlebell halo is beginner-friendly when performed with light weight and proper form, making it ideal for shoulder warm-ups and mobility training.
Should I do kettlebell halos before or after a workout?
Kettlebell halos are best performed before a workout as part of your warm-up to activate the shoulders and upper back muscles.
What weight should I use for kettlebell halos?
Start with a light kettlebell (4–8 kg) to focus on form and control, then gradually increase the weight as your shoulder mobility and strength improve.
Description
The Halo kettlebell is a dynamic shoulder mobility and stability exercise that enhances upper body coordination and control. It involves rotating a kettlebell around the head in a controlled manner, which promotes joint integrity and increases shoulder range of motion. This exercise is especially beneficial for warming up the shoulder girdle and activating the upper back and core prior to more intensive workouts. Suitable for all fitness levels, the Halo kettlebell helps to improve posture, reduce injury risk, and prepare the shoulders for pressing or overhead movements. Its fluid motion pattern also engages the scapular stabilizers and encourages thoracic mobility, making it an excellent choice for functional training routines. Incorporating this exercise into warm-ups, recovery sessions, or mobility work can enhance shoulder health and movement quality over time.