How to perform the Halo kettlebell exercise to improve upper body strength and mobility

How to perform the Halo kettlebell exercise to improve upper body strength and mobility

Unless you're involved in CrossFit and do snatches and cleans on the reg, you may reserve your kettlebells primarily for leg and booty-building exercises like swings, squats, and deadlifts. But the tool isn't just for lower body movements. Exhibit A: The Kettlebell Halo, a strength and mobility-boosting exercise that targets your upper body and core.

Here, a trainer explains all the benefits the kettlebell halo exercise has to offer and why you should mix it into your workout routine. She also provides tips on how to perform and modify the exercise based on your fitness level.

How to do the kettlebell halo exercise

Simply put, the kettlebell halo exercise involves holding a kettlebell in front of your face and then moving it around your head as if you were tracing a halo, says Analisse Ríos, CSCS, a certified personal trainer and strength coach in Connecticut. The kettlebell is the most commonly used weight for this exercise, but you can also use a dumbbell or weight plate, she adds. (Related: How to Choose Between Kettlebell and Dumbbell in a Workout)

AStand with your feet hip-width apart and hold one side of the kettlebell handle in each hand, bell facing upward, to begin. The elbows should be bent in front of the chest and the bell of the weight in front of the mouth.

b.Keeping your core tight and your spine neutral, raise the kettlebell toward your left ear so the handle is facing forward. Then, holding the biceps close to the head, bring the kettlebell around the back of the head, past the right ear and finally return the kettlebell to the starting position.

CPause, then repeat the movement on the opposite side.

Key Benefits of Kettlebell Halo Training

Despite the simplicity of the movement, the kettlebell halo exercise offers many benefits for your upper body, core, and more.

Improves grip strength

Because you're holding onto a heavy weight throughout the movement, the kettlebell halo exercise can help improve your grip strength, or the strength of the muscles in your fingers, hands, and forearms, says Ríos. This benefit is especially important if you're trying to hit a new PR in the gym, she says. “You have to be able to hold the weight you want to lift,” Ríos previously told Shape. "You'll only be able to do as many pull-ups or deadlifts as your grip allows, because that's usually the first thing to go."

For example, even if you have the lower body strength to complete 10 heavy deadlifts, you may not achieve that goal if your grip muscles aren't strong enough to hold on to the bar the entire time. Not to mention, you rely on your grip strength to perform everyday activities, like walking. For example, putting a heavy container on the top shelf of your pantry or lugging grocery bags into your kitchen. Translation: It should not be overlooked.

Promotes muscle growth through prolonged periods of tension

The kettlebell halo is a type of isometric exercise for your biceps and triceps, meaning it doesn't lengthen or shorten the muscles because you're keeping the weight in the same position throughout the movement, says Ríos. "I love it because it increases your time under tension, so you increase your strength without having to do tons of reps or even use too much weight," she explains.

As a reminder, according to the American Council on Exercise (ACE), time under tension refers to the time your muscles contract against external resistance (in this case, additional weight). Increasing time under tension causes more muscle breakdown and metabolic fatigue and can lead to more muscle growth with proper recovery, according to ACE.

Reduces the risk of injury

The kettlebell halo exercise helps build strength, flexibility, and stability in your shoulders, all of which play a key role in preventing injury, says Ríos. In particular, rotating a kettlebell (or other weight) around your head helps improve mobility in your shoulders because you're moving the joints through their full range of motion, says Ríos. The exercise also improves shoulder strength and stability — or your joint's ability to control its movement or position — because the surrounding muscles have to support the weight and work hard to keep your body properly aligned. If one of your joints has limited mobility and stability, you may be compensating for your movement, which can increase your risk of injury and cause muscle imbalances, according to ACE. Additionally, a lack of shoulder strength required to carry a heavy object above your head (e.g., a suitcase you're putting in the overhead compartment of a plane, a child you're lifting into the air) can also lead to injury, says Ríos.

Kettlebell halo exercise muscles worked

Not surprisingly, the kettlebell halo exercise puts your entire upper body—including your shoulders, traps, biceps, and triceps—to the test, says Ríos. And building strength in these muscle groups can help you handle everyday movements with ease, she adds. "You're carrying groceries, you're lifting things, and when you have a child, you're constantly holding them, carrying them, picking them up," she says. “You need upper body strength to do all of this.”

Additionally, the Halo exercise also targets the core, which Ríos calls the movement's "sneaky benefit." "As you walk around with the kettlebell and move it to one ear, your core needs to stabilize and make sure there is no side bending," she explains. "Then when you go behind your head, your core has to stabilize and make sure you don't lean back. It's like a moving board."

Kettlebell Halo exercise variations

Whether you're a newbie looking to perfect your form or you're looking to master the movement and take the exercise to the next level, you can modify and improve the kettlebell halo accordingly.

Change with a sitting or kneeling position

If you notice your lower back arching or having trouble keeping your core stable, take this as a sign to modify the kettlebell halo exercise. First, "I like when people do it sitting down, so it takes a little bit of pressure off to maintain that neutral spine," says Ríos. Once you've got the move down while sitting, try the exercise in a high kneeling position with both knees on the floor and your glutes lifted to slightly increase the core challenge, suggests Ríos. Then move on to a standing kettlebell halo once you feel comfortable and confident in your form, she adds.

Level up by adding a balance challenge

When you're ready to take it up a notch, Ríos recommends performing the kettlebell halo exercise in different poses that challenge your balance. Try the move in a half-kneeling position with one knee resting on the floor and the other in front of your body, she suggests. "If you move the kettlebell toward the side of your knee that's on the floor, you have less stability," says Ríos, so your core has to work even harder to keep you stable and upright.

From there, you can progress to a kettlebell halo in a split stance, where you're in a lunge position with your back knee hovering off the ground. "That's a really tough question because your balance is way out of whack - you're floating - and since you're in an isometric lunge, you're getting that lower body work in as well," says Ríos.

You can also do a standing kettlebell halo, which involves drawing one knee to your hips and bending it to a 90-degree angle, she suggests. “You show off the halo while standing on one leg,” she adds. “It achieves this bilateral balance and with the knee drive you increase the tension in your abdominal muscles.”

Common Kettlebell Halo Mistakes

While performing the kettlebell halo exercise, it's important to keep your core engaged, spine neutral, and avoid flexing your torso (think: bend to the left side as you bring the kettlebell to your left ear), as this mistake could lead to injury, says Rios. "If you're thinking about having a tail, tuck it between your legs—then you know you're in a neutral spinal position," she says.

You should also keep the weight close to your body and make a small halo movement around your head, says Ríos. "If you hold the weight too far away from your body, there's a small risk of injury because you're putting your shoulder in a compromised position," she explains. And to get the most benefit from your triceps, remember to keep your elbows tucked in and your biceps close to your ears, says Ríos.

How to add the kettlebell halo exercise to your routine

Ready to mix the kettlebell halo into your upper body workout routine? If you don't have access to a kettlebell, try using a dumbbell (hold them by the ends) or a weight plate to perform the movement. However, a kettlebell may be your best option: The ends of a dumbbell can be difficult to grip depending on their shape, and a weight plate can be so wide that your elbows are naturally flared, says Ríos. “You can do it with these other tools, but I think the most beneficial tool with the best value for money is going to be the kettlebell,” she adds.

Regardless of the type of equipment, make sure you start with light weight (around 10 pounds or less), says Ríos. "You want to [practice] the full movement and make sure you don't overcompensate with anything," she explains. "Then once you've built up that strength and mobility in your shoulders, you can slowly add weight. If you go too heavy and don't have mobility in your shoulders, you can potentially injure yourself." Twice a week, use your chosen weight to perform three sets of eight to 12 reps of the halo exercise per side, suggests Ríos. Once you've mastered the movement and started using a heavier weight, dial the reps back to six to eight per set, she recommends.

Some people may want to be even more specific with their kettlebell halo routine and use it as a warm-up exercise as well. In particular, people who play sports that involve overhead movement (think baseball, volleyball) may benefit even more from the exercise, says Ríos. “This would be a great mobility warm-up [for them] to consider because there is so much pressure and quick movements on their shoulders,” she adds. However, you should consult your doctor before trying the halo exercise if you currently have or have had a shoulder or back injury to avoid aggravating any problems, says Ríos.

Beyond these populations, however, the kettlebell halo exercise is generally a worthy addition to any training program. “If you want to improve core strength and stability, shoulder strength, mobility and stability, and trapezius strength, do the halo,” says Ríos. “It is a movement that will give you a lot.”