Kettlebell halo is a popular exercise that involves moving the kettlebell in a circular motion around the head. It is a great exercise that can help you strengthen your shoulders, triceps, and upper back. This exercise is also known to improve your mobility and flexibility. In this article, we will discuss the muscles worked by the kettlebell halo and how to perform this exercise correctly.
Muscles Worked by the Kettlebell Halo
The kettlebell halo primarily targets the shoulder muscles. When you perform the exercise, your deltoids, rotator cuff muscles, and scapula stabilizers are activated. These muscles work together to move the kettlebell around your head in a circular motion.
In addition to the shoulder muscles, the kettlebell halo also works your triceps and upper back. As you move the kettlebell, you engage your triceps to keep your arms straight. Your upper back muscles help you maintain a stable posture throughout the exercise.
How to Perform the Kettlebell Halo
To perform the kettlebell halo, follow these steps:
- Stand with your feet shoulder-width apart and hold the kettlebell with both hands at chest level.
- Engage your core and keep your chest up.
- Slowly lift the kettlebell above your head and behind your head.
- Move the kettlebell in a circular motion around your head.
- Keep your elbows straight and your arms close to your ears.
- Perform 10-15 reps in one direction and then switch to the other direction.
Remember to keep your movements slow and controlled. Do not rush through the exercise and make sure to maintain proper form throughout.
Variations of the Kettlebell Halo
There are several variations of the kettlebell halo that you can try to target different muscle groups. Here are some of the variations:
- Single-Arm Kettlebell Halo: Hold the kettlebell with one hand and perform the exercise.
- Reverse Kettlebell Halo: Move the kettlebell in a circular motion in the opposite direction.
- Walking Kettlebell Halo: Take a few steps in one direction while performing the exercise and then switch to the other direction.
- Bottoms-Up Kettlebell Halo: Hold the kettlebell upside down with the handle pointing towards the ceiling and perform the exercise.
Make sure to master the basic kettlebell halo before trying any of the variations.
Conclusion
The kettlebell halo is a great exercise that can help you strengthen your shoulders, triceps, and upper back. It is also known to improve your mobility and flexibility. By adding this exercise to your workout routine, you can achieve a stronger and more stable upper body. Remember to perform the exercise slowly and with proper form to avoid any injuries.