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Kettlebell Halo with Overhead Extension

A intermediate strength exercise for the shoulders and triceps, done with a kettlebell.

Kettlebell Halo with Overhead Extension: starting positionKettlebell Halo with Overhead Extension: finishing position
Main muscles
Shoulders Triceps
Also works
Upper back and Abs
Equipment
Kettlebell
Level
Intermediate
Type
Compound
Movement
Push

How to do the Kettlebell Halo with Overhead Extension

  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 until it sits behind your head. Pause here.
  3. From this position, extend your elbows to press the kettlebell up and overhead until your arms are straight, keeping your upper arms alongside your head.
  4. Bend your elbows to lower the kettlebell back to the pause position behind your head, under control.
  5. Continue the circle past the opposite ear and back down to the starting position in front of your chest to complete one repetition.
  6. Alternate the direction of the circle on each repetition. Keep your head, hips and lower back still throughout; if your lower back arches or you cannot reach the overhead position without leaning back, use a lighter weight or perform the halo and the extension as separate exercises.

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 with Overhead Extension

Questions

What muscles does the Kettlebell Halo with Overhead Extension work?

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

Is the Kettlebell Halo with Overhead Extension good for beginners?

It's rated intermediate. Beginners can build up to it with a simpler variation first.

What can I do instead of the Kettlebell Halo with Overhead Extension?

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

How many sets and reps of the Kettlebell Halo with Overhead Extension 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).