Plate Halos

Target muscles

Halos are primarily a shoulder and thoracic mobility drill. As the plate circles the head, the deltoids and rotator cuff move the shoulder through a full circle, the upper traps and neck stabilisers control the load near the head, and the core braces hard to keep the torso still while the weight orbits. It opens up the shoulders and upper back while teaching the trunk to stay stable against an offset, moving load.

How to perform

Setup

Stand tall with feet hip-width, holding a plate with both hands by the edges at chest height. Brace the core, set the ribs down, and keep the chest proud before you begin circling.

Execution

Circle the plate around your head, keeping it close — tracing a halo just above and around the skull — while the torso stays perfectly still. Move smoothly through the full circle, keeping the elbows working around the head rather than flaring the load far away. Complete the prescribed reps in one direction, then reverse. The core's job is to stop any swaying as the weight shifts behind and to the sides of the head, so keep the brace constant and the movement controlled.

Common mistakes

• Letting the torso sway or lean as the plate circles behind the head.
• Circling the plate too far from the head, straining the shoulders.
• Flaring the ribs and arching the lower back when the plate is behind you.
• Rushing the circles so the movement loses control near the head.

Progressions and regressions

Regress with a lighter plate or smaller, slower circles. Progress by using a heavier plate, widening the circle slightly, or performing halos from a half-kneeling or tall-kneeling position to remove the legs and increase the core demand.

Programming notes

Use it as a shoulder warm-up or mobility-and-core accessory, 2-3 sets of 8-10 circles per direction. It prepares the shoulders for overhead work and reinforces a braced trunk, making it a good primer before pressing. Keep the load light to moderate — this is mobility and control work, not a strength lift.