Kettlebell Halo


Pro Tip

A kettlebell is preferable, but if you only have a light dumbbell, you can use that as well.


How To

  1. Stand upright with your shoulders wider than shoulder-width apart, holding a kettlebell behind your head with bent arms.
  2. Exhale and rotate the kettlebell around your body, bringing it to the front of your chest.
  3. Holding the kettlebell in front of your chest, inhale.
  4. Exhale, raising the kettlebell, and rotating it behind your back to return it to the starting position.
  5. Switch directions and repeat the movement.

Primary Muscle Groups

Front Shoulder

Front portion of your shoulder.


Secondary Muscle Groups

Inner Bicep

Inner portion of your bicep.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.

Lower Tricep

Lower tricep, close to your elbow.

Outer Bicep

Outer portion of your bicep.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Outer Tricep

Outer region of your tricep.

Side Shoulder

Outer portion of your shoulder.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.

Upper Chest

Smallest portion of your chest, spanning from your clavicle to your shoulder. It takes up a very small area of your chest and is multiple times smaller than your sternal head.

Upper Tricep

Upper region of your tricep.


Equipment

Kettlebells

If you can't find appropriately sized kettlebells at your gym, try substituting in dumbbells instead.


Variations

Exercises that target the same primary muscle groups and require the same equipment.


Alternatives

Exercises that target the same primary muscle groups with different equipment