Kettlebell halo

3 × 10-12 c/u  ·  Equipment: Kettlebell, No equipment

Muscle groups: Shoulders · Core & abs

How to do kettlebell halo

1. Hold the kettlebell by the handle with both hands, with the bell facing down in front of your chest.
2. Place your feet shoulder width apart, soften the knees slightly, and brace the core.
3. Circle the bell around your head, passing behind your neck and returning to the front.
4. Keep the elbows close to your body and your head still throughout the movement.
5. Complete the reps in one direction, then reverse the direction.
6. Keep a neutral spine and steady pelvis without swinging your torso.

Mistakes to avoid

• Do not swing your torso or pelvis to move the bell; the movement must stay controlled and slow.
• Do not tilt your head toward your shoulder as the bell passes behind; keep the neck neutral.
• Do not pick a heavy bell at first: the goal is shoulder control and mobility, not strength.
• If you feel a pinch in the shoulder as the bell passes behind, reduce the weight or shorten the arc to a pain-free range.

Progression

• Start with a very light bell (4-6 kg) doing 3 sets of 10-12 circles per direction at a slow pace.
• Increase the weight once the circle is smooth and swing-free, then shorten the rest between sets.
• You can also progress by making the circle wider and adding 2-second pauses at the front and back.