Strength Training · Functional Fitness · Mobility
Kettlebell Halo
The kettlebell halo is a controlled circle of a kettlebell around your head that trains shoulder mobility and upper-body control.
- Beginner
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Stand with your feet hip-width apart.
- Hold the kettlebell by the sides of its handle at upper-chest height, with its base pointing up.
- Guide the kettlebell past one side of your head.
- Move it behind your head with your elbows bent.
- Circle it past the opposite side back to your upper chest.
Form cues
- Keep your ribs stacked over your hips
- Keep your neck long
- Breathe steadily through the circle
Common mistakes
- Moving your head around the bellKeep your head still while your arms guide the kettlebell around it.
- Swinging through the circleUse a slow, even pace that lets you pause anywhere in the movement.
- Making an oversized circleKeep the kettlebell near your head without letting it touch you.
Safety
Excessive weight or forcing the position behind your head can strain your shoulders. A slipping kettlebell can strike your head or neck.
- Start with a light kettlebell before increasing the load.
- Dry your hands and secure both hands on the handle before lifting.
- Stop the set if you feel shoulder pinching or cannot control the kettlebell.
If you have shoulder or neck pain, or cannot comfortably raise your arms, ask a physiotherapist for a suitable modification first.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Kettlebell
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps per direction
- Rest
- 45 sec
Count one full circle as one rep, alternating directions after each rep.