BREAK IT DOWN: The Halo

The halo isn’t as angelic as it sounds. A sneaky-hard strength move, it calls for holding a kettlebell or other weighted implement (think dumbbell or weight plate) and circling it around your head to trace a halo shape. This movement takes your shoulders through a wide range of motion, making it an effective exercise for building upper-body strength and mobility.

Although it’s often thought of as a shoulder exercise, the halo also works the biceps, triceps, traps, forearms, and hands. It lights up your core as well, because it calls on stabilizing muscles in the abdomen and hips to maintain good posture and keep your shoulders and lower back safe.

The key to getting the most out of the halo is maintaining great form. Avoid bending side to side, which takes the work out of your shoulders, and don’t arch your spine, which can irritate your lower back.

Make your halo small and tight, keeping your arms in close to your head. Have hair on your head? You’ll know you’re staying tight enough if it gets messed up.

Follow these additional tips to maximize your halo work.

Instructions

1. Begin with a light weight (2 to 15 pounds, for most people) to ensure good form.  

2. Stand tall with your feet about hip width apart and hold the weight with two hands. If you’re using a kettlebell, flip the weight so the bell is on top and directly in front of you. (The handle should face down.)
3. Engage your core and your shoulder blades, then begin circling the weight around your head in one direction while keeping your shoulders stacked over your hips.
4. Draw a full circle and return to the starting position. Move slowly and resist the urge to flare your ribs or bend to the side. 
5. Perform eight to 10 repetitions in one direction, then switch and repeat.

Tip: Gradually use more weight as you become more comfortable with the exercise.

7 Halo Variations

Dumbbell Halo

• Stand tall with your feet about hip-width apart and hold the ends of a dumbbell with both hands. The handle should be oriented horizontally and positioned in front of your face.
• Engage your core and your shoulder blades, then circle the weight around your head in one direction.
• Draw a full circle and return to the starting position. Move slowly and resist the urge to flare your ribs or bend to the side.
• Perform eight to 10 repetitions in one direction, then switch and repeat.

Plate Halo

• Stand tall with your feet about hip-width apart and hold the edge of a weight plate with both hands. The flat side of the plate should be centered in front of your face.
• Engage your core and your shoulder blades, then circle the weight around your head in one direction.
• Draw a full circle and return to the starting position. Move slowly and resist the urge to flare your ribs or bend to the side.
• Perform eight to 10 repetitions in one direction, then switch and repeat.

Seated Halo

• Sit on a sturdy bench or chair with your knees bent and your feet about hip-width apart. Hold a kettlebell with two hands with the bell on top and directly in front of your face. (The top handle should face down.)
• Engage your core and your shoulder blades, then circle the kettlebell around your head in one direction.
• Draw a full circle and return to the starting position. Move slowly and resist the urge to flare your ribs or bend to the side.
• Perform eight to 10 repetitions in one direction, then switch and repeat.

Kneeling Halo

• Assume a tall kneeling position with your knees under your hips. Hold a kettlebell with two hands with the bell on top and directly in front of your face. (The top handle should face down.)
• Engage your core and your shoulder blades, then circle the kettlebell around your head in one direction.
• Draw a full circle and return to the starting position. Move slowly and resist the urge to flare your ribs or bend to the side.
• Perform eight to 10 repetitions in one direction, then switch and repeat.

Half-Kneeling Halo

• Assume a half-kneeling position with both your knees forming 90-degree angles. Hold a kettlebell with two hands with the bell on top and directly in front of your face. (The top handle should face down.)
• Engage your core and your shoulder blades, then circle the kettlebell around your head toward the direction of your front leg. (Make it harder by circling away from your front leg.)
• Draw a full circle and return to the starting position. Move slowly and resist the urge to flare your ribs or bend to the side.
• Perform eight to 10 repetitions in one direction, then switch legs and repeat on the opposite side.

Split Stance Halo

• Stand tall with your feet about hip-width apart and hold a kettlebell with two hands. Flip the weight so the bell is on top and directly in front of your face. (The top handle should face down.)
• Engage your core and your shoulder blades, and step one foot back to assume a split-stance position. Then circle the kettlebell around your head toward the direction of your front leg. (Make it harder by circling away from your front leg.)
• Draw a full circle and return to the starting position. Move slowly and resist the urge to flare your ribs or bend to the side.
• Perform eight to 10 repetitions in one direction, then switch legs and repeat on the opposite side.

Single-Leg Halo

• Stand tall with your feet about hip-width apart and hold a kettlebell with two hands. Flip the weight so the bell is on top and directly in front of your face. (The top handle should face down.)
• Engaging your core and your shoulder blades, shift your weight entirely onto one foot. Then circle the kettlebell around your head toward the direction of your standing leg. (Make it harder by circling away from your front leg.)
• Draw a full circle and return to the starting position. Move slowly and resist the urge to flare your ribs or bend to the side.
• Perform eight to 10 repetitions in one direction, then switch legs and repeat on the opposite.

This article originally appeared as “The Halo” in the March 2023 issue of Experience Life.