Kettlebell Halo with Overhead Extension
A kettlebell halo that pauses behind the head for an elbow extension to lockout overhead. Combines shoulder mobility with overhead triceps and trunk strength.
Primary muscles
- Front Delts
- Triceps
Secondary muscles
- Side Delts
- Traps (Trapezius)
- Rotator Cuff
- Abs (Rectus Abdominis)
- Obliques
- Sets
- 3
- Reps
- 6–8 per direction
- Rest
- 60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall with feet hip-width apart, holding a kettlebell upside down by the horns in front of your chest.
Brace your abs and squeeze your glutes so the ribs stay down.
Circle the kettlebell past one ear until it sits behind your head, elbows pointing up.
Straighten the elbows to press the bell overhead, upper arms beside your head.
Bend the elbows to lower it behind your head again.
Continue the circle past the other ear to the chest; switch direction each rep.
Breathing: Exhale as you extend overhead, breathe steadily through the circle.
Coaching tips
Bell stays close to the head
Ribs down, glutes tight
Upper arms stay still on the extension
Common mistakes
Arching the lower back as the bell goes overhead
Making the circle wide and loose
Flaring the elbows on the extension
Safety notes
Start with a light bell; it passes close to your head.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.