Before you grab a kettle bell and put it into orbit around your head, take note that it's extremely important to pay attention the movement here. You're positioning and posture are essential to recruiting the right muscles to keep your delicate shoulder joints mobile, safe, and healthy—so let's break down everything you need to know.
Take your time and rotate it slowly, constantly disciplining yourself to keep your abs tight and squeeze your shoulder blades as the weight progresses around. The tighter you make the halo around your head, the more you're challenging your overhead shoulder mobility.
If it ever does, either stop doing halos for a bit, or widen the circle just slightly to accommodate for your own range of motion. Whether with heavy or light weight, you'll be honing shoulder mobility, and we can always train our abs to aid in rib cage containment.
Brett Williams, NASA Brett Williams, a fitness editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running. Ebenezer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience.
This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. The kettle bell halo is also a great strengthening exercise for seniors to use for the shoulders.
Keep the elbows tucked in and nice and close to the body all the way around the head. Ensure that the kettle bell stays as close to the base of the neck as possible.
The closer you can keep the kettle bell to your neck the more you will work on improving your shoulder mobility. The halo especially works your shoulders, triceps, and upper back and is a great mobility warm up exercise.
You can use the Kettle bell Halo as a simple warm up exercise before starting your kettle bell workout or as an active recovery movement in between exercises. Targets : Shoulders (deltoid, rhomboids, trapezium), forearms, abdominal muscles
Exercising with a kettle bell is an effective way to increase muscular strength and endurance. Since we tend to get less flexible as we age, increased range of motion may be the most lasting benefit from kettle bell training.
Specifically, the shoulder girdle and upper back tend to hold tension and, as a result, motion in the area becomes restricted. Synovial fluid helps reduce friction in the shoulder girdle and upper spinal vertebrae.
Researchers have noted that the kettle bell halo can loosen up the shoulders and thoracic spine, making them stronger and more resilient.The thoracic spine is located in the mid to upper part of the back. Maintaining mobility in the shoulder and thoracic spine can assist in activities of daily living such as reaching or pulling while twisting, or turning your head to look behind, especially when driving.
When performed properly, the kettle bell halo can help you to develop core stability that assists with balance and other essential functions. Specifically, exercise physiologists have stated that the halo helps improve reflexive stability—a precursor to core strength.
Reflexive stability in the core region (throughout the torso) helps your body to stay steady and upright when confronted by resistance. For example, a mother carrying her infant needs reflexive stability to keep the baby safe if a toddler is forcefully tugging at her legs.
As the name suggests, the halo is performed by making tight circles around the head with the kettle bell. Hold the kettle bell in front of the body, grasping the horns (the vertical sides of the handle).
Finish the circle by bringing it around the left side of your head back to the starting position. Begin by circling to the left and finish by coming around the right back to the starting position.
If you choose to use a dumbbell, hold it vertically in front of the chest with one hand on top of the other. In a standing position, it is easy to move through the torso to increase your range of motion.
If you notice that your waist is bending to make your circle bigger or if you find yourself arching the back to bring the kettle bell behind your neck, then your posture is not solid enough. It is very typical for exercisers to hold their breath when performing sustained movement over the head.
By supporting the torso and lower body in a seated position, you eliminate some spinal stability benefits. But you'll be able to safely increase range of motion through the shoulder girdle to prepare for a more advanced version of the exercise.
A variation called “Angel of Death” is an advanced move where you add a squat or lunge between each circle around the head. Lower into a squat or lunge and hold while you complete another halo, then return to the starting position and begin again.
Work with your healthcare provider or a qualified professional to make sure that the movement is safe for you and that you are performing it correctly. While resistance training is not contraindicated during an uncomplicated pregnancy,those women who are in their late second or third trimester may have a harder time completing this movement because of their forward-shifted center of gravity.
Guidelines from national and international organizations often advise a more conservative approach to resistance training during pregnancy. Either add this exercise to an established routine or use it instead of a shoulder press in a complete upper body series:
(For an incredible workout that’ll make your abs, quads, and biceps pop—check out the new Measured EXTREME transformation program from Men’s Health.) That’s because it requires full concentration and a team effort from your shoulders, triceps, back, and core to maneuver the unwieldy weight around your head.
As a result, you can stay focused, boost intensity, and get the most out of every single rep. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.