Kettlebell Halos
Circle a kettlebell around the head with the bell up — direct shoulder-mobility and stability work.
Level: Foundation
Primary: Shoulder
Movement: Isolation
Tags: Rotational
Type: Flexibility (Dynamic Stretching) Functional Fitness (Obstacle & Hybrid)
Equipment: Kettlebell
Sports: MMA Wrestling
Target muscles
The deltoids work through the rotational arc. The serratus anterior packs the scapula. The trunk braces against the eccentric pull of the kettlebell. As a mobility drill, halos open the shoulders through their full overhead and circular range.
How to perform
Setup
Stand or kneel holding a kettlebell by the horns at chest height with the bell facing upward. Trunk braced.
Execution
Slowly circle the kettlebell around the head in a smooth arc, passing it close to the head while maintaining an upright torso. Reverse direction after each rep or set.
Common mistakes
- Going too fast.
- Letting the kettlebell pull the body off-center.
- Hyperextending the lower back.
- Not alternating directions.
- Going too heavy.
Progressions and regressions
Regress to lighter loads until the pattern is smooth. To progress, increase weight or chain with overhead presses.
Programming notes
Mobility work. 2-3 sets of 5 halos per direction, two or three times a week.
