Exercise Tutorial: Kettlebell Halo

Table of Contents

What Is a Kettlebell Halo?

The kettlebell halo is an exercise that targets the shoulders, back, and core and addresses shoulder mobility. As the name suggests, this exercise involves making circles around the head with a kettlebell. 

How to Do Kettlebell Halo

Here are three easy steps to guide you perform a kettlebell halo.

1. Begin with feet shoulder-width apart and hold the kettlebell on its handle, the ball of the kettlebell facing up. 

2. Start making circles around your neck with the kettlebell, and maintain a tight core. The kettlebell travels behind your neck and close to your head.

3. After one rotation, reverse the direction and do the exercise again. 

While doing the exercise, remember to keep your abdominal region tight and shoulders down. Be careful not to hit your head with the kettlebell and maintain control of the weight throughout the motion. Keep the weight light so that you can have perfect control of it during the entire exercise.

Kettlebell Halo Benefits

The kettlebell halo is a great exercise for various reasons. It strengthens the shoulders, upper back, and core muscles and challenges shoulder mobility. It is also an excellent exercise for shoulder health in injury prevention and rehabilitation. 

Kettlebell Halo Muscles Worked

1. Deltoids

2. Trapezius

3. Rhomboids

4. Core

Kettlebell Halo Variations

Kettlebell Halo Regression

Seated Kettlebell Halo

This variation allows the lifter to perform the kettlebell halo while sitting down. It provides stability by eliminating the lower body engagement and lets the lifter focus on the shoulders. 

Kettlebell Halo Progression

Kettlebell Halo Squat

This variation challenges the lifter to perform a kettlebell halo while also squatting. The lifter may perform the exercise while standing and go down for a squat while doing the exercise again. 

Kettlebell Halo Alternatives

Dumbbell Halo

The dumbbell halo lets the lifter use a dumbbell while performing circles around their head. This alternative has similar execution and effects. Depending on the equipment's availability and preference, people may choose this alternative. 

Medicine Ball Halo

This alternative incorporates a medicine ball and is similar to the kettlebell halo. It strengthens the core and shoulders.

Kettlebell Halo Workout

Here is a sample workout involving the kettlebell halo. It is great for using a kettlebell to train the whole body.

• Kettlebell Halo: 3 sets of 10 reps (alternating)

• Goblet Squat: 3 sets of 12 reps

• Push Up: 3 sets of 12 reps

• Kettlebell Swing: 3 sets of 12 reps

What's the Difference between the Half-Kneeling Kettlebell Halo and the Kneeling Kettlebell Halo?

The half kneeling kettlebell halo requires more core activation in maintaining an upright torso and resisting twisting and side bending. The kneeling kettlebell halo is more friendly for abdominal control and makes it easier to emphasize upper body engagement. 

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