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Shoulders

Kettlebell Halo

The Kettlebell Halo is a strength exercise with a kettlebell for your shoulders. Share of the load in the Zulta muscle model: front delts 21%, rear delts 18% and rotator cuff 16%.

Level: IntermediateEquipment: KettlebellSingle-joint (isolation)

How to do it

  1. Hold a kettlebell upside down by the horns in front of the chest, bell pointing up.
  2. Stand with feet hip-width, stomach braced and glutes tight.
  3. Circle the kettlebell around one side of the head, passing close to the ear.
  4. Bring it behind the head and around the other side back to the front of the chest.
  5. Alternate the direction each rep or each set.

Tips

  • Keep the kettlebell close to the head so the shoulders move through their full range.
  • Keep the ribs down so the lower back does not arch as the bell passes behind.
  • Move slowly and smoothly.

Common mistakes

  • Tilting the head to make room for the bell.
  • Arching the lower back as the bell goes behind the head.
  • Swinging the kettlebell with momentum.

Muscles worked by the Kettlebell Halo

  • Front delts Primary21%
  • Rear delts Secondary18%
  • Rotator cuff Secondary16%
  • Side delts Secondary13%
  • Mid traps Minor7%
  • Upper traps Minor7%
  • Obliques Minor5%
  • Rhomboids Minor5%
  • Upper abs Stabilizer4%
  • Lower traps Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Circling a weight around the head works all delt heads and the cuff. Rotating the upper arm with the elbow fixed isolates the rotator cuff (infraspinatus and teres minor for external, subscapularis for internal); here the cuff is the target, so it is coloured.

Kettlebell Halo alternatives

Different equipment

Easier

Make it easier

Similar exercises

Frequently asked questions

What muscles does the Kettlebell Halo work?

Mainly the front delts. The rear delts, rotator cuff and side delts assist.

Is the Kettlebell Halo good for beginners?

The Kettlebell Halo is rated intermediate. If you are new, learn the Plate Halo first and build up from there.

What is a good alternative to the Kettlebell Halo?

For example the Plate Halo, Bus Driver and Barbell Front Raise. They train mostly the same muscles, some with different equipment.

Sources

  • Reinold et al. 2004, JOSPT 34(7):385-394
  • Escamilla et al. 2009, Sports Med 39(8):663-685

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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