Kettlebell Halo

Shoulders, Upper Back, CoreKettlebell

A circular movement around the head designed to improve shoulder and thoracic spine mobility. Engages your upper back and core to maintain a solid, motionless stance. Great warm-up drill.

How to do it

1Stand tall, feet shoulder-width apart, holding the kettlebell upside-down by the horns at chest height.

2Smoothly orbit the bottom of the kettlebell past one ear, lowering it behind your neck.

3Guide the weight close around the back of your head.

4Complete the circle past the opposite ear, bringing the bell back to your chest.

5Reverse direction for the next rep.

Common mistakes

Moving your head or ducking your torso instead of moving your shoulders.

Arching your lower back due to poor core engagement.

Flaring the kettlebell too far away from your neck.

Breathing

Breathe smoothly: inhale as the bell passes behind your head, exhale as it returns to your chest.

Make it harder or easier

Scale down: Perform tall-kneeling to lock out hip movement.

Scale up: Perform with a narrow stance or standing on one leg.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.