Kettlebell Halo: how to do it right
In short: The kettlebell halo circles the kettlebell around your head, loading the shoulders at mid-range in a continuous, controlled way.
How to do it, step by step
- 1Hold the kettlebell by the horns, bell up, elbows close to your face.
- 2Circle the weight around your head in a slow, steady loop, with no jerking.
- 3Keep your torso still and your gaze straight, only your arms and shoulders move.
- 4Alternate the direction of rotation each set to balance the heads of the muscle.
- 5Keep a constant rhythm, no dead time, the kettlebell never stops.
The mistake to avoid
Don't rush and don't arch your back: your pelvis stays still while your arms circle.
Other common mistakes
- Going too fast and throwing the weight with momentum: fix it by slowing down to feel every part of the circle.
- Moving your torso and arching your back: keep your abdominal brace tight and your trunk fixed.
- Letting your elbows and the weight drift too far from your head: bring the kettlebell closer to your skull to protect the shoulder.
- Choosing too heavy and losing control: reduce the weight to stay smooth through the whole circle.
Muscles worked
- Main:
- Side delts
- Supporting:
- Front delts, Rear delts, Traps
The lateral delt is the main mover, it stabilizes and moves the weight at the side of your skull. The front delt acts when the load passes in front, the rear delt when it passes behind. The traps stabilize the scapula and neck throughout the circle.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Water Bottle Lateral Raise ›
- Machine Lateral Raise ›
- Single-Arm Cable Lateral Raise ›
- Neutral-Grip Dumbbell Press ›
- Wide-Grip Upright Row ›
Frequently asked questions
How do I do this exercise?
Hold the kettlebell by the horns, bell up, elbows close to your face. Circle it around your head in a slow, steady loop, without moving your torso. Alternate direction each set.
I don't feel anything, is that normal?
You should feel your shoulders working continuously, all the way around, and your upper back. The sensation is diffuse by nature: it's joint control work.
How fast should I do the movement?
Very slowly. The halo is a control exercise more than a strength one: a light kettlebell circled very slowly fatigues the shoulder far more than a heavy weight thrown with momentum.