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What Muscles Do Kettlebell Halos Work

You hold the kettle bell by the horns -- the outer edges of the handles — pointing the weight toward the ceiling and rotate the bell in a circle above your head.

author
Brent Mccoy
• Tuesday, 29 December, 2020
• 7 min read
kettlebell halo exercise shoulder girdle muscles workout warm workouts challenge warming swings kettle training deadlift kettlebellsworkouts mobility swing shoulders strengthening
(Source: kettlebellsworkouts.com)

Your triceps, the muscle at the back of the upper arms, obviously play a role in controlling the heavy weight behind your head. The trapezium, the muscles of the back and shoulder girdle, brings the bell up past your ears and forward to the start position.

Memo to your midsection: The core muscles have got their work cut out for them to keep the body stable as the heavy bell moves in ways that seem geared to put you slightly off balance. Select a bell that is light enough to control easily and that permits you to complete the deceptively challenging halo for two minutes.

Maxwell recommends one minute of clockwise motion and one of counterclockwise as part of a warm-up that also includes the around-the-body pass and figure 8s. 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.

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.

kettlebell halo worked muscle groups trapezius lower latissimus training middle exercise around workout level dorsi main skill swings advanced slideshare
(Source: www.pinterest.com)

The halo especially works your shoulders, triceps, and upper back and is a great mobility warm up exercise. The kettle bell swing is one such exercise that requires you to use the muscles in your hips and legs to generate the force of the swing while your abs, back muscles and shoulder girdle stabilize your upper force to control your posture, momentum and balance.

The posterior chain is a network of muscles and fascia that extends from your calves and hamstrings into your buttocks and lower back. In a study published in the January 2012 issue of “Journal of Strength and Conditioning Research,” researchers Dr. Stuart McGill and Leigh Marshall found that the hip-hinge movement of the swing causes your lower back and buttocks to undergo an activation and relaxation cycle during the movement.

As you breathe and swing, your core is constantly activated throughout the exercise, which includes your transverses abdominal, external and internal obliques, multimedia and diaphragm. The core works with the posterior chain to stabilize your torso and control the rate and direction of the downward swing phase.

These muscles stabilize the scapulae in order to control the swing without injuring your arms or shoulders, just like in a dead lift exercise. This temporary tension, called a lockout, is where your buttocks, thighs and abs are tightened and your shoulder blades are pulled back and depressed when you swing upward.

Kettle bell swings were introduced to the US by Russian fitness expert Pavel Tsatsouline at the turn of the 21st Century. Since their introduction, Russian kettle bells have become a familiar sight in many gyms and a popular choice for home workouts.

kettlebell halo muscles workout exercist bischoff beth holding six stand
(Source: www.womenshealthmag.com)

They also come in a wide range of weights, which means that you can use them at any stage of your fitness journey and can benefit whether you’re an experienced or novice user. But the question on many people’s lips is, “what musclesdokettlebell swings work ?”, and that’s what I want to answer in this post.

The two-handed swing uses the hamstrings, glutes, quads, hips, core, back, trapezium, shoulders, and forearms. The intensity means that you will feel the burn after a decent set, and with a good 30-minute workout you will be sweating profusely, your heart will be pumping faster, and oxygenated blood will be coursing through your veins.

As long as you maintain good form, you don’t have to use a heavy bell, especially for cardio training. As the kettle bell descends from the swing, gravity ensures that the bell will feel a lot heavier, especially as you reach the end of your set.

As with any exercise, but perhaps more so with a full-body kettle swing workout, good form is vital to ensure the best results. When performing the swing, all your weight should be placed on the heel and middle of the foot and should never transfer to the toes.

You should also keep your neck and head in alignment with your back so ensure that you are always looking ahead at the horizon while performing this movement. The height you raise the kettle bell will be determined by the amount of power you can muster from your hip thrust.

workout basic kettlebell halo move exercises weight moves workouts loss popsugar fitness calories bell ball lose shoulder arm mobility burn
(Source: www.popsugar.com)

The number of reps and sets you need to perform depends on your fitness level, what you’re trying to achieve, and the weight you’re using. The length and frequency of your kettle bell workouts depends on the intensity and difficulty of the session.

Kettle bell swings are a full body workout, and whether you are training increasing strength or stamina, or even to lose weight, research suggests that shorter sessions are more effective. They utilize virtually every muscle in the body, and they are effective for weight loss as well as explosive strength training.

They also require very little equipment, and the intensity of the workout can be increased so that you continue to make the gains you’re looking for. I have a somewhat good mobility in my shoulder area and was just today trying to go little heavier in the kettlebellhalos.

Is there a particular reason for it? I would imagine when done in moderation heavy halos can do wonders in your mobility and upper torso strength. Hello, A heavy halo is a very good exercise to work simultaneously upper body — meaning shoulders and arms — strength and mobility.

I will also oblige you to work on your core to maintain a perfect balance. The risk you may consider is a weak muscle on base of your neck.

kettlebell exercises muscles kettlebells halo blast incinerate fat exercise halos turkish workout ups snatches
(Source: www.leanitup.com)

I took that to mean he felt my form would be good but you must, of course, work up gradually. Remember that all contingencies can never be foreseen and good judgement trumps all other training qualities.

Half Turkish get up, Kilos style (the floor is very hard where I train, have to buy knee pads at some point) I consider halos a mobility and warm up drill.

Please, recount your experiences on heavy halos and the benefits gained in doing so. Level 6 Valued Member Elite Certified Instructor

I remember in some thread a long while back, Pavel said for SAS there's no need to go heavier than a 16 kg for halos. He did say to match your goblet squats in SAS to your one hand swing weight, though.

I remember in some thread a long while back, Pavel said for SAS there's no need to go heavier than a 16 kg for halos. He did say to match your goblet squats in SAS to your one hand swing weight, though.

kettlebell halo exercise cavemantraining ab
(Source: www.pinterest.com)

I have been wondering what the “correct” weight should be for goblets in an SAS style warm up. Currently, I am swinging 32 kg and doing goblets with a 24, and I stopped doing halos about a month ago in favor of shoulder dislocates but perhaps I'll put the halos back in just with a heavier weight.

Currently, I am swinging 32 kg and doing goblets with a 24, and I stopped doing halos about a month ago in favor of shoulder dislocates but perhaps I'll put the halos back in just with a heavier weight. Shoulder dislocates and halos are great combination.

They hit different aspects of shoulder function and thoracic extension. I use PVC dislocates as a warm up drill and active recovery between sets often. Also try lying prone, hinging, and squatting dislocates with a band, wooden dowel, or PVC pipe.

Level 9 Valued Member Elite Certified Instructor The search function works great... Look for “halo” and “posted by” Pavel.

Also found this though... interesting... he says, “The goblet squat must stay. The halo can eventually be replaced with an arm bar.”

kettlebell halo hip
(Source: www.pinterest.com)

I'll be sure to try these variations although I must admit I can't quite get a mental image of how one does this lying prone? Apparently it does, my bad Anna and thanks for pointing out just how well it does work.

I'll be sure to try these variations although I must admit I can't quite get a mental image of how one does this lying prone? Rotate PVC pipe behind back and extend thoracic spine.

Every few reps move your hands closer together. You can also do them lying face down on a bench, glute ham, or back extension. I am just starting out with SAS but I have used a Gaza more than once, my question is does the 10 to 2 or the 360 work the same muscles as a halo.

Rotate PVC pipe behind back and extend thoracic spine. The halo is a great mobility exercise that can be adapted for strengthening the muscles of the upper chest, back, and shoulders complex but should be done so with care and caution.

Your rep count of 20, to me would be over doing, stick to 5 and 5 with something that heavy making circular motion over head and do them occasionally. If I'm really tight I have found them somewhat helpful but right now the windmill is my go-to mobility warm up drill.

Related Videos

Sources
1 woman.thenest.com - https://woman.thenest.com/muscle-kettlebell-halo-exercise-hit-9016.html
2 kettlebellsworkouts.com - https://kettlebellsworkouts.com/kettlebell-halo/
3 livehealthy.chron.com - https://livehealthy.chron.com/muscle-groups-kettlebell-swing-work-4495.html
4 www.atemi-sports.com - https://www.atemi-sports.com/what-muscles-kettlebell-swings-work/
5 www.strongfirst.com - https://www.strongfirst.com/community/threads/heavy-kettlebell-halos.6927/