The Kettlebell Halo: Techniques, Benefits, and Variations

The kettlebell halo is an effective movement that targets and strengthens the shoulder, upper back, and core muscles.

KEY TAKEAWAYS

• The kettlebell halo is an effective movement to target the shoulder muscles and improve shoulder strength and mobility.
• Kettlebell halos build rotational strength that can improve athletic training and performance.
• Adding the kettlebell halo to your training can improve shoulder mobility and strength to help avoid injury and improve performance. 

KETTLEBELL HALO TARGET MUSCLES

Primary target muscles: Shoulders, upper back, erector spinae, and core.

Secondary target muscles: Forearms, biceps, triceps, and grip strength.

HOW TO PERFORM THE KETTLEBELL HALO 

THE RIGHT WEIGHT 

Depending on your ability, choose a medium kettlebell weight that you can perform the exercise with correct form to avoid injury, but heavy enough to give you a challenging workout. 

THE STARTING POSITION

The kettlebell halo can be performed from either a standing or kneeling position.

In the standing position, stand with your feet shoulder-width apart, knees slightly bent.

In the kneeling position, find an area easy on your knees where you'll be able to perform the exercise comfortably and effectively.

THE GRIP

Variation 1: Grip the kettlebell by the horns, bell down.

Variation 2: Grip the kettlebell by the horns, bottoms up.

THE MOVEMENT

Grab the kettlebell by the horns.

Start with the kettlebell at chest level, elbows tucked, core engaged, and posture strong. 

Lift and rotate the kettlebell around the head and bring it back down to chest level.

Repeat the movement in the opposite direction and alternate sides until the set is complete. 

KETTLEBELL HALO BENEFITS

The kettlebell halo benefits the shoulder, upper back, and core muscles to improve training and athletic performance. 

Aside from these three primary muscles, kettlebell halos improve mobility, increase strength, and improve core stability. 

SHOULDERS

Deltoids, Subscapularis, and Infraspinatus.

The kettlebell halo is one of the best kettlebell exercises to improve shoulder mobility and build strength.

The halo exercise should be performed in a controlled movement to warm up the shoulder girdle and increase shoulder mobility and range of motion.

UPPER BACK

Specifically, the upper trapezius.

CORE

The rotating motion of the halo exercise targets the abdominals and oblique muscles.

Rotational exercises, such as the halo, build rotational strength which is important for core strength, mobility, and explosive movements.

Adding the halo to your training can improve your athletic training and performance.

THE BENEFITS OF KETTLEBELL WORKOUTS

Kettlebell workouts can be used to build strength, mobility, cardio, and functional fitness to improve training and athletic performance.

Kettlebell workouts can be performed at the gym, at home, outdoors, doesn't matter. As long as you have a bell, you can get it done.

Don't have a bell? Try out these alternatives:

• Dumbbell
• Barbell Plate
• Medicine Ball

WANT MORE KETTLEBELL EXERCISES?

We got you.

Check out these kettlebell training articles for more ideas on how to incorporate kettlebells into your training.

• Kettlebell Swings for Fat Loss
• Kettlebell Training for Athletes 
• Kettlebell Training for BJJ