Kettlebell Halo
The Kettlebell Halo is a dynamic mobility exercise that involves circling a kettlebell around your head to improve shoulder range of motion and upper body stability. It targets the deltoids and upper back while engaging the core to maintain a rigid, upright posture.
Because the Halo is often used for mobility and joint health, the AI analyzes your shoulder recovery status and previous training volume to recommend a weight that improves range of motion without accumulating fatigue. If you report shoulder impingement or pain in your profile, the app can instantly flag this movement and suggest regressions to ensure safety. Over time, the system tracks your consistency with these 'pre-hab' movements to correlate them with improvements in your heavy pressing performance.
Form Cues
- Stand tall with your feet shoulder-width apart and knees slightly bent
- Hold the kettlebell upside down by the horns in front of your chest
- Keep your ribs drawn down and core braced tight
- Circle the weight tight around your head, brushing your hair
- Keep your elbows tucked in as the weight passes behind you
- Don't allow your head to bob or weave to dodge the weight
- Don't arch your lower back as the weight goes behind your head
- Don't let the kettlebell drift far away from your center of gravity
- Don't rush the movement; momentum reduces the stability benefits
- Don't flare your ribs upward
Common Mistakes
- Moving the head instead of the arms
- Arching the lower back excessively
- Using a weight that is too heavy to control
- Flaring elbows wide during the back portion
- Rushing through the rotation
Muscles Worked
This exercise primarily targets the shoulder girdle, improving mobility in the deltoids and upper back. It also serves as a potent core stability drill, forcing your abdominals and obliques to resist extension and rotation as the weight moves around your center of gravity.
Primary
Secondary
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