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Kettlebell Halo

Kettlebell Halo is a beginner compound kettlebell exercise that mainly works your shoulders, with help from your traps, upper back, abs and triceps.

💪 Shoulders🏋️ Kettlebell📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps

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.

Muscles worked

Primary: ShouldersSecondary: TrapsSecondary: Upper backSecondary: AbsSecondary: Triceps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Kettlebell Halo alternatives

Exercises that train the same main muscle, including options with other equipment.

Face PullCable · IntermediateOverhead PressBarbell · BeginnerCuban PressDumbbell · IntermediateLeverage Shoulder PressMachine · BeginnerBattling RopesOther · BeginnerHandstand Push-UpsBodyweight · Expert

FAQ

What muscles does the kettlebell halo work?

It mainly works your shoulders; your traps, upper back, abs and triceps assist.

How many sets and reps of kettlebell halo should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the kettlebell halo good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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