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Kettlebell Halo: Shoulders Warm, Core On

Slow circles of the bell around the head warm the shoulders and remind the trunk to stay tight before swings or presses. Use a light bell.

Kettlebell halo: hold at chest, circle around the head, and reverse direction — Kettlebell Halo movement illustrations

The prescription

Sets: 2–3 sets
Reps: 5–8 circles each direction
Rest: 45 sec
Time: About 5 min

Equipment. Kettlebell

Muscles. shoulders. Also core, triceps

Starting position

Stand tall or half-kneel holding the bell upside down by the horns at chest height.
Ribs are down and glutes lightly engaged.

How to move

Circle the bell slowly around the head, keeping it close without bonking your skull.
Move through the shoulders, not by twisting the lower back.
Alternate directions each half-set or rep as prescribed.
Breathe steadily throughout.

Common mistakes

Using a bell so heavy the elbows flare and the back arches.
Rushing the circle.
Letting the ribs flare on the way behind the head.

Variations

Half-kneeling halo
Bottoms-up halo

Progressions

Slightly heavier only if the ribs stay down

Regressions

Lighter bell
Smaller circle

Safety

Stop if you feel sharp pain, joint pinch, or symptoms that are not ordinary muscle effort.
This is general technique education, not a personal clearance to train through an injury.
Keep a clear space around you. A dropped kettlebell does not apologize.
Start light. The halo is a warm-up, not a max effort.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.

Related exercises

Programs that use it

The Cheek Starter