Kettlebell Halo
Auto DetectedA rotational kettlebell movement circling the head that targets shoulders, upper back, and core to enhance mobility, stability, and shoulder health; commonly used as a warm-up drill.
About Exercise
Equipment
Kettlebell
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Triceps, Forearms, Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts, Rear Delts
Abs
7/10Rectus Abdominis, Transverse Abdominis
Obliques
7/10External Obliques, Internal Obliques
Traps
7/10Upper Traps
Triceps
5/10Forearms
4/10Flexors
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet shoulder-width apart, knees soft, holding kettlebell by horns at chest level with both hands, core braced and spine neutral.
- Inhale and move kettlebell to right side of head in controlled circle.
- Guide kettlebell behind neck, keeping elbows high and close.
- Continue around left side of head without moving your head.
- Return to front at chest level to complete one circle.
- Exhale and reverse direction for next rep, alternating sides.
Coaching Tips
Form Cues
- Core tight
- Elbows close to body
- Head still
- Slow and controlled
- Shoulders relaxed
Breathing
Breathe normally throughout, avoiding breath-holding while maintaining core brace.
Tempo
3-0-3
Range of Motion
Full tight circle around head from chest level, passing close to neck without contact, head stationary.
Safety
Safety Notes
- Start with light weight to master form
- Stop if shoulder pain occurs
- Consult professional for existing shoulder or back issues
- Keep movement smooth to avoid strain
Spotting
Not required; self-supported exercise with no heavy loads.
Common Mistakes
- Arching lower back
- Jerking the weight
- Moving head to follow kettlebell
- Using excessive weight
- Allowing elbows to flare out
When to Avoid
- Acute shoulder impingement
- Lower back pain
- Recent neck injury
Flexibility Needed
- Adequate shoulder flexion and rotation
- Thoracic spine mobility
Build Up First
- Basic posture and core bracing competency
Also known as
KB Halo, Kettlebell Circle
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