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Kettlebell Halo

A beginner strength exercise for the shoulders, done with a kettlebell.

Kettlebell Halo: starting positionKettlebell Halo: finishing position
Main muscles
Shoulders
Also works
Upper back, Abs and Triceps
Equipment
Kettlebell
Level
Beginner
Type
Compound

How to do the Kettlebell Halo

  1. Stand tall with your feet hip-width apart. Hold a kettlebell upside down by the horns, with the bell above your hands and close to your chest. Brace your abdominals and squeeze your glutes so your ribcage stays down. This is your starting position.
  2. Keeping your elbows close to your head, move the kettlebell up past one ear and around behind your head.
  3. Continue the circle past the opposite ear and back down to the starting position in front of your chest, letting the bell pass close to your body throughout.
  4. Complete the prescribed number of circles in one direction, then repeat the same number in the opposite direction.
  5. Move slowly and keep your head, hips and lower back still. If your lower back arches or the bell drifts far from your head, use a lighter weight.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Kettlebell Halo

Questions

What muscles does the Kettlebell Halo work?

Mainly the shoulders, with the upper back, abs and triceps helping.

Is the Kettlebell Halo good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Kettlebell Halo?

Good alternatives that train the shoulders: Kettlebell Pirate Ships, Alternating Kettlebell Press, Double Kettlebell Jerk or Double Kettlebell Push Press.

How many sets and reps of the Kettlebell Halo should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).