Kettlebell Core Exercise — The Halo





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Published on May 1, 2012


And that brings us to today's exercise—the Kettlebell Halo.

It's a great one for activating the TVA to stabilize the core during the entire movement. But you have to follow the cues and make sure you're doing it right if you want full benefit.

It's also a great exercise for stimulating the Rectus Abdominis that runs down the middle of your midriff—the famous 6 pack muscle.

Here are some of the take-home reminders: * Start with your elbows tucked to your body
* Hold the KB in a Goblet Squat position, but with the KB upside down * Untuck one elbow and drive the KB over that shoulder
* Circle the KB behind your neck as you untuck other elbow
* Make sure core stays tight — belly button slightly drawn in
* Low back stays neutral — no arching
* Glutes stay tight to help stabilize core
* Continue the KB movement through to the other side
* Tuck the elbow into your side as KB clears shoulder
* Draw other elbow into a tight and tucked "rack" position

You can also try this movement with a dumbbell or a weight plate. But we prefer the kettlebell. The KB has much better ergonomics for this move—it naturally fits the grip and movement pattern. Also, because it has a shifted centre of mass, we also find you get much better core activation, which is the name of the game in this exercise.

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