The Kettlebell Halo is a great warm up exercise for the shoulder girdle.
You can use the Kettlebell Halo as a simple warm up exercise before starting your kettlebell workout or as an active recovery movement in between exercises.
The kettlebell halo is also a great strengthening exercise for seniors to use for the shoulders.
Watch a video of the Kettlebell Halo in action below:
Teaching Points for the Kettlebell Halo
Keep the elbows tucked in and nice and close to the body all the way around the head.
Ensure that the kettlebell stays as close to the base of the neck as possible.
The closer you can keep the kettlebell to your neck the more you will work on improving your shoulder mobility.
Holding Options for the Kettlebell Halo
The first option is to hold the kettlebell by the ball, or body of the Kettlebell and then turn the kettlebell over at the back of the neck.
The second option is to hold the kettlebell upside down by the horns, the same holding position as used in a Goblet Squat.
Again the Kettlebell should be turned 180 degrees at the back of the neck.
You can choose to either perform one direction for a set time or number of repetitions before changing direction, this creates a better flow, or change direction after every rep.
Related: 7 Kettlebell Holding Positions You Need to Know
Example Workouts Using the Kettlebell Halo
Workout 1
- Two Handed Kettlebell Swing – 30 secs
- Halo – 30 secs
- Repeat 6 times
Workout 2
- Slingshot – 30 secs
- Halo – 30 secs
- Single Handed Swing – 30 secs each side
- Repeat 4 times
Workout 3
- Two Handed Squat – 10 reps
- Halo – 10 reps
- Two Handed Squat – 9 reps
- Halo – 9 reps
- Repeat down to 1 rep
To see more posts about prehab/rehab workouts, go here.
Have you tried the Kettlebell Halo? Let me know more below…
FAQ
The best way to warm up is by reproducing the same movements used within your workout but with little or no weight.
The halo especially works your shoulders, triceps, and upper back and is a great mobility warm up exercise.
You can use the Kettlebell Halo as a simple warm up exercise before starting your kettlebell workout or as an active recovery movement in between exercises.
Hi, I am a woman who began using an adjustable kettlebell in the summer (swing only). I have it so I can swing for ages now with about 12.5 kilos. I found this site and decided to try these exercises, but while the slingshot was fine, I can’t do the halo even at below 8 kilos! Is it important, and if so should I get the bell down to its minimum 3.6 kilos and keep trying? Thank you for any advice.
Halo’s are not for everyone Charlotte. If you find them painful then don’t do them. You can also practice them just by holding a water bottle, tennis ball etc.
Hi Greg
Thanks a lot for the effort you put into making the tutorials.
I would like to know what are your recommendations for the weight to be used for the Halo exercise specially for a beginner
Thanks
Deepak
Hello Deepak, a 12kg should be fine for beginners.
Hi Greg
Thanks
Deepak
Hi Greg,
I’ve recently started on the Women’s 12 week kettlebell exercise regimen. I’ve just finished the first week, and let me tell ya, I was sore for 2-3 days! So far, I’m enjoying the exercises and hope they will help me to tone up and loose some weight. I’ve always had a hard time staying with a program and staying motivated. Since these excercises are short, I am determined to stay with it.
I like the fact that I can refer back to the videos of you to make sure I’m doing each excersie correctly. I look forward to seeing some results at the end of the 12 series. I suppose after I’m finished, I can start the program over again. I may also purchase another more advanced program from you.
Thank you for these programs. I’m excited to get into shape!