The kettlebell halo is the single warm-up exercise that prevents more shoulder injuries.
Yet 90% of people doing kettlebell training have never heard of it.
This simple movement takes 30 seconds and prepares your shoulders for heavy work better than any stretching routine.
What Is the Kettlebell Halo?
The kettlebell halo is moving a kettlebell in a complete circle around your head.
Grip the kettlebell by the horns with the bell facing up at chest level.
Circle the kettlebell around your head while staying controlled.
How to Do It Properly
Choose a light kettlebell you can easily control.
Stand tall with your core braced and elbows tucked in close.
Keep your shoulders down and avoid shrugging.
Start the halo by moving the kettlebell around your head.
The motion should be smooth and controlled.
Inhale as you circle around, then exhale as you return to the front.
Alternate direction with each repetition to train both sides evenly.
Perform 3 to 5 repetitions in each direction.
Focus on quality movement, not high reps.
The Half-Kneeling Variation
If you're experiencing back arching, switch to the half-kneeling position.
This stance keeps your spine neutral.
Get down on one knee with your other foot flat on the ground.
Complete your halos, then switch the front leg.
This variation is perfect for people who struggle with core stability.
Programming and Reps
Do 2 to 4 sets with direction changes after every rep.
Alternate clockwise and counterclockwise with each repetition.
It's not necessary to increase the weight.
The halo prepares your shoulders, it doesn't build strength.
3 to 5 reps per direction is plenty for an effective warm-up.
Use the halo before any upper body work.
It's especially important before heavy presses, get-ups, snatches, or overhead squats.
Thirty seconds of halos can save you months of shoulder problems.