Kettlebell Halo
A kettlebell held by the horns is circled around the head in both directions while the trunk stays still. It develops shoulder mobility and control and trains the core to resist movement.
Primary muscles
- Front Delts
- Rotator Cuff
- Side Delts
Secondary muscles
- Traps (Trapezius)
- Triceps
- Abs (Rectus Abdominis)
- Obliques
- Serratus Anterior
- Sets
- 2–3
- Reps
- 5–10 per direction
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand or kneel tall holding a light kettlebell upside down by the horns in front of the chest.
Brace the core and squeeze the glutes.
Move the bell around one side of the head, keeping it close.
Pass it behind the head at neck level and around the other side back to the front.
Complete the reps in one direction, then reverse.
Breathing: Breathe steadily throughout, exhaling as the bell passes behind the head.
Coaching tips
Ribs down
Bell close to the head
Only the arms move
Common mistakes
Arching the lower back
Circling too far from the head
Using a bell that is too heavy
Rushing the reps
Safety notes
Use a light bell and move slowly to keep clearance from the head.
Stop if you feel shoulder pain during the circle.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.