Kettlebell Halo
Auto DetectedA kettlebell movement where the weight circles the head, primarily challenging shoulder mobility, stability, and core activation. Used often as a warm-up or accessory exercise.
About Exercise
Equipment
Kettlebell
Difficulty
2/5 • Beginner
Primary Muscle Groups
Secondary Muscles
Traps, Abs, Triceps
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
7/10Anterior Delts, Medial Delts, Rear Delts
Traps
5/10Upper Traps
Abs
4/10Rectus Abdominis, Transverse Abdominis
Triceps
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds • Often used as a warm-up or active recovery; keep rest short.
How to Perform
Stand tall holding a kettlebell upside down by the horns, close to your chest. Maintain a neutral spine and engage your core slightly before beginning the movement.
- Slowly circle the kettlebell around your head in one direction.
- Keep the kettlebell close to the head without letting it hit your neck or shoulders.
- Maintain a tight core and avoid leaning back or arching your lower back as the bell passes behind your head.
- Complete the full circle back to the starting position at the chest.
- Repeat for the desired number of reps, then immediately switch directions.
Coaching Tips
Form Cues
- Stay tall and rigid.
- Circle close to head.
- Elbows in.
- Don't arch your back.
Breathing
Inhale as the kettlebell passes behind your head; exhale as it comes back around to the front. Maintain constant abdominal bracing.
Tempo
2-0-2
Range of Motion
Complete a full, controlled circle around the head, ensuring the bell passes fully behind the neck and back in front of the chest.
Safety
Safety Notes
- Use a very lightweight kettlebell until form is perfected.
- Stop if you experience sharp pain in the neck or shoulder.
- Ensure the grip is secure to prevent dropping the weight.
Spotting
Not recommended; use a lighter weight to ensure safety.
Common Mistakes
- Excessive leaning or swaying of the torso.
- Allowing the head to push forward.
- Using a weight too heavy, sacrificing range of motion.
When to Avoid
- Acute shoulder impingement or pain.
- Severe neck stiffness or recent injury.
Flexibility Needed
- Full, pain-free active shoulder range of motion.
Build Up First
- Ability to maintain a neutral spine while holding a light load overhead.
Also known as
KB Halo
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