Kettlebell Halo

beginner · mobility

Setup

Stand with your feet hip-width apart, holding the kettlebell upside down by the horns with the bell pointing up, close to your chest. Brace your belly and glutes so your ribcage cannot flare forward. Pick the lightest bell you have if this is new to you, dry your hands and leave clear space around your head, away from mirrors, racks and other people.

Execution

Keep your elbows close to your head and take the kettlebell up and around past one ear.
Continue circling the bell behind your head, letting it stay close to your hair rather than swinging out wide.
Circle it past the other ear and back to the starting position in front of your chest, completing one full circle.
Complete the set number of circles in one direction, then reverse and match the count going the other way.
Keep your head, hips and low back still throughout; a low back that arches is the sign to drop the weight.
To stop mid-set, bring the bell back in front of your chest before you lower it, and never let go while it is behind your head.

Breathing

Breathe slowly through each half-circle, and do not hold your breath as the bell passes behind your head.

Quick cues

Elbows stay close to your head.
Let the bell brush your hair.
Hips and low back stay still.
Switch direction after the count.
Trace one circle around your head.

Common faults

Fault: The low back arching as the bell passes behind the head
Fix: Drop to a lighter kettlebell and squeeze the glutes harder before starting the circle.
Fault: The bell swinging out wide away from the head
Fix: Pull the elbows in closer to your head and slow down until the bell tracks close to the hair.
Fault: Only circling one direction and skipping the other
Fix: Count the circles out loud for each direction to make sure both sides match.
Fault: Tipping or leaning the head to follow the bell
Fix: Keep the eyes fixed straight ahead and let only the bell move around the still head.

Equipment

kettlebell

Muscle groups

shoulders, core, back