Kettlebell Halo- Exercise of the Month for July 2011

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Kettlebell Halo- Exercise of the Month for July 2011

I. Benefits

- Stretches your shoulders, upper back and triceps, especially important for desk jockeys who are prone to rounded upper backs and internally rotated shoulders

- Builds strength and endurance in your arms and shoulders and really works your gripping muscles

- Great way to dynamically warm up the upper body before doing big-time muscle-building movements like overhead presses, push-ups, dips, rows, and chin-ups and classic kettlebell exercises like cleans, high pulls, push presses, and snatches

- Teaches you how to keep your core muscles still and engaged while moving a weight around your head

II. How to Do It

- Hold a lighter kettlebell (4-8 KG for women, 12-16 KG for men) in front of your chest with your hands on the horns with the bottom up and your arms bent at about a 90-degree angle

- Lock your shoulders down and back, tighten your abs, and squeeze your glutes throughout the movement to prevent lower back hyperextension

- Keep your wrists straight- there are no wrists in kettlebell training!

- Now circle the kettlebell around your head in a clockwise direction (without touching your head) until it returns to the starting position, then switch directions going counter-clockwise and repeat for time

- Perform at a nice controlled tempo for 30-60 seconds pre-workout or any other time of day to loosen up your shoulders

- This drill can also be used as an upper body or core stability exercise in your main workout (see 3 ways to make it harder below)

NOTE- If you have a history of shoulder pain or impingement, be sure to start this movement with a really light kettlebell or even a towel to make sure you don't push too hard too fast.

III. 3 Ways to Make It Harder

1.) Loading Progression: Gradually increase the load in 4 KG increments. Going too heavy too soon can put undue strain on your shoulders.

2.) Stability Progression: First decrease your base of support by moving from a wide foot stance to a close foot stance. From there, progress further by performing the movement on 1-leg to make this a true total body stability exercise.

3.) Integration Progression: Integrate the halo with other seamless movements like the kettlebell bottoms up goblet squat. This combines the best of both worlds as the halo first mobilizes the shoulders and thoracic spine and the goblet squat then opens up your hips and ankles. Make no mistake- this is a total body exercise that will make your warm-up feel like a workout!

Fitness boot camp expert BJ Gaddour, CSCS, is the Fitness Director for WorkoutMuse.com and the owner of THE FITNESS ASYLUM in Milwaukee, WI.

Category:

Howto & Style

Tags:

• kettlebell
• halo
• exercise
• month
• arms
• shoulders
• mobility
• upper
• back

[Gangstak74]

Excellent info on this exercise!!!